Get Your FILL
E18 Goals

*Intro and outro music are from an original piece by

Carl Zukroff of The Blue Hotel

Think and Grow Rich

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You have stumbled onto another episode of Get Your FILL – Financial Independence and Long Life where we explore ways to achieve those two goals. You’ll find links to the composer of the original score that you just heard and everything else we talk about on the website,
I have a treat for you today. Since this episode is being recorded while I’m on vacation in Florida with my partner, John Ciampa, I’ve invited him to join me today. Say hi John. He’s going to chime in whenever he wants and hopefully be your voice. If you like this format, be sure to let me know and I’ll invite him back again.
MIM: Today for Move-it Monday, I want to reintroduce you to an often ignored body part: your foot. Actually, both feet if you are fortunate enough to have two. I hadn’t given much thought to my feet until I developed Plantar Fasciitis a few weeks ago. When your feet fail you, it’s a real drag so let’s take care of them now before something happens.
I got these two exercises from MedicalNewsToday. They’re designed to increase flexibility and mobility. The website also has a video and some other exercises that we’ll do next time to build strength. There’s a link on my website,
1. Toe raise, point and curl
• Sit up straight in a chair, with the feet flat on the floor.
• Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground.
• Hold this position for 5 seconds before lowering the heels.
• For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor.
• Hold for 5 seconds before lowering.
• For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds.
• Build flexibility and mobility by repeating each stage 10 times.
2. Big toe stretch
Keeping a wide range of motion in the big toe is important. The following exercise also has three stages, and it was designed to stretch and relieve pain in toes that have been squashed in shoes.
To do this exercise:
• Sit up straight in a chair, with the feet flat on the floor.
• Bring the left foot to rest on the right thigh.
• Using the fingers, gently stretch the big toe up, down, and to the side.
• Remain in this position for 5 seconds.
• Repeat this 10 times before switching to the other foot.
Hope these help keep your feet feeling great.
TAGRT: For TAGR Tuesday, we’re continuing to work our way through Napoleon Hill’s book, Think and Grow Rich. I hope you’ll read along with us. At the rate we’re going, you’ll only read one chapter a month so you should be able to fit that into your life and maybe even re-read it a few times to really get the concepts. You’ll also find many examples of Napoleon Hill and others reading the book on YouTube and audiobooks out there so you can listen as well while you’re driving to work. I think it takes at least a few readings of the book before it really starts to penetrate and you actually start taking the actions the book recommends.
Last time we talked about Faith, I invited you to imagine yourself enjoying a hot beverage. Did you do it? What happened? What should have happened if you really and truly thought and put your mind to work imagining yourself enjoying that hot beverage is that the universe – probably in the form of a coworker, partner or friend, should have delivered a hot beverage to you without your having to ask or to pay for it. If that didn’t happen, try again and this time make sure that your imaginings evoke the emotion of your enjoyment of the coffee. We do this every day to our detriment. We walk into a meeting sure that we’re going to say or do something stupid – so we do. We can totally feel our humiliation before it even happens – and that’s how we attract it. If you can retune your energy to totally feel the pride and happiness that comes from having a great idea at the meeting, from contributing and earning the respect of your coworkers, that is what you will attract. It’s hard to accept that the crappy things that are happening to us are things that we’ve attracted but if you can kind of retrace the arrival of the crappy thing and see how the universe could have misunderstood what you were trying to attract, you can be empowered to attract better things and people and experiences into your life.
I was talking to my friend, AnneMarie the other day about attraction and I used the example of ordering dinner. Have you ever been trying to decide what to have for dinner with friends or with your partner and the other person says, I don’t want pizza or I don’t want Chinese. Is that helpful? It might help you avoid some restaurants but if you’re thinking of the universe like the delivery guy, you call up Dominos and say, yeah, hi, this is Chris and I just want you to know that I don’t want pizza. At that point, one of two things is going to happen. The Dominos guy is either going to misunderstand you and bring the pizza anyway or you’re going to stay hungry. There’s really nothing else that can happen in that situation. If, on the other hand, you say I’m dying for a good curry. You can all of a sudden imagine sitting inside your favorite Indian restaurant, the amazing smells, the taste of the food and before long, you’re experiencing it in real life. When you start to think about that meal, you know you’re going to be able to see it manifest very soon. That’s the kind of faith that you want to develop about other things in your life.
We haven’t talked yet about the religious aspect of faith but the idea of praying and knowing with 100% certainty that your prayers will be answered is exactly what Napoleon Hill is talking about. You don’t have to believe in the God that might have been forced upon you as a young person but you do have to understand that you are a creator. You are made of the same energy as the rest of the universe and the direction of your thoughts – your mental energy – is the direction of the things and experiences that you attract. Imagine you’re depressed because there are so many negative people in your life. Everyone around you is always talking about how they’ve this or that ache and pain and this or that problem. Then you go to an event that you don’t normally attend and you meet someone who is upbeat and positive and friendly and you really like this person, you’re having a great conversation and connection and you say, “Wow, it’s so nice to talk to you. All of the other people in my life are so negative and they just want to talk about their illnesses, and blah blah” and you share all this negativity that you’ve been experiencing and then you wonder why this person doesn’t take you up on your offer to go for lunch. Positive attracts positive and negative attracts negative. It’s that simple. So say your prayers and know whatever your mind can conceive and believe, you will achieve.
WAWW: Where are we Wednesday – today’s podcast episode is in the sunrise series format based on the facebook live series that I created in 2019 to hold me accountable to my goal of getting up every day to see the sunrise. Now it’s 2020. I achieved my 2019 goal and I’ve actually stopped doing the sunrise series and I really miss it. I’m still doing Foodie Friday and I still get up and walk on the beach every day but I miss the live format and the feedback. We’ll see what happens. I may pick it up again.
On the positive side, I attended the International Mastermind Association’s annual accountability meeting in Boca Raton (Ra-tone). That was a great experience. It was hosted by Ann McNeill, who we met in episode 9. The preparation for the meeting was creating an annual report for the ten major aspects of your life. John attended it with me, John what did you think of the meeting?
I found the process of creating the annual report to be very helpful in both summing up 2019 and planning for 2020. Having to search your mind for accomplishments – like what did I accomplish in my spiritual life in 2019? My family life, my business, financial, etc. It forces you to really revisit the year and doing that helped me to set goals for 2020 in areas that I found lacking after reviewing 2019.
TYT: For thank-you Thursday, I thought it might be helpful to talk about gratitude and its impact on your life. It’s perfect that John’s here because he was a stranger to gratitude when we first met. John, do you remember the first time I asked you if you were grateful for anything that day? He said no, he wasn’t. We were literally lying in bed together, all snuggled up and his answer was no. I was like: oh really, nothing?
Foodie Friday: This is a first for foodie Friday. Usually we make the dish and it’s already up on facebook or youtube by the time you hear about it but this time, we’re going to talk it through first and then do the actual prep after the fact but hopefully before you hear this. Since it’s early in the year and a lot of people have goals that involve weight loss and healthy eating, we’re making a low-cal and low-carb creamy vegetable soup. A link to the recipe on and hopefully to the video of John and I making the soup is on the website,
What makes the broth creamy isn’t cream, it’s two large, peeled and sliced zucchini that you saute the life out of along with your cauliflower, veggie broth, onion, garlic, garlic powder, onion powder, pepper and milk.
To start, you want a cauliflower that is about as big as a basketball. If you can’t find one that big, you can use some of the stalk along with the florets in the broth. Take about a quarter of the cauliflower, break it into small, bite-sized florets and put it aside for the soup. Take the rest and break it into medium-sized florets. If you do have a small one, you’d peel the stalk and rough dice the insides. Put the cauliflower – minus the ¼ set aside for the soup – and put it in a large pot with 2 zucchini sliced, 1 large onion, two whole garlic cloves, 2 cups of veggie broth and 2 cups of water. Most likely, the liquid isn’t going to be enough to cover the veggies. That’s okay, just go with it.
Put the lid on the pan. Bring to a boil then adjust heat so it’s simmering energetically the website says, but you know what that looks like, like lots of action in the pot. Cook it for 15 minutes or until the cauliflower is soft. If you cook it a little longer, it’s even better because you’re going to blend these veggies and the smoother they are, the creamier the soup.
Take the soup off the heat, add ½ t each garlic powder, onion powder, then 1 cup of milk and a pinch of black pepper. Stir it around then fill your blender about 2/3 full with this mixture. Put the lid on the blender then put a dishtowel over the lid, just in case. Puree that starting on low & then getting faster until smooth, transfer that into another container and repeat until all of the soup has been pureed. If you have a giant blender, you can do it in one step.
This is your broth. It’s yummy and creamy and tada, low cal!
Now we’re ready to make the soup. Grab your large pot, heat 1 T of olive oil. Add 1 garlic clove, minced and 1 onion chopped – any kind you like: white, yellow or brown. Cook that for a minute and add 2 large carrots cut into 1/2” piece and 3 celery sticks cut into ¼” pieces. Cook that for 2 minutes.
Now add 1 t dried thyme, 2 red capsicum, 1 # zucchini. Cook that until everything softens, about 2 minutes. Now grab that beautiful creamy broth that you made and add that. You can adjust the consistency with water if needed. Add that ¼ of the cauliflower that you saved from earlier.
Simmer 5 minutes, add salt & pepper and that’s it! You can garnish with finely chopped parsley and as the chef suggest, splurge the calories that you saved on a yummy grilled cheese sandwich to dunk. Enjoy!
SMS: Finally for surprise-me Saturday, since we’re just embarking on the new year, let’s talk a little about goals. A lot has been said about goals and the people who make them but I know there are many of us who struggle to set goals that we then actually achieve. For me, the key to that is to take that big 2020 goal and turn it into daily actions. If I can check something off a list every day, that’s much easier to get my brain around than some big, blue sky thing that’s going to happen in a year or more. Running a marathon is a good example. A marathon is a 26.2 mile run. That’s really frickin’ far and takes hours to accomplish but if you have a year to train, they tell you to start by walking 20-30 minutes, 2 or 3 times a week. That’s it. Walk for a half hour. Obviously you increase that little by little but each increase feels okay because you’re more fit at each level. So take your goal of saving $100,000 and break it into chunks. How can you spend less than you’re currently spending and add that automatically to the pot? How can you make a little more and add that? Now how can you earn more on your savings and add that? If you can spend 1/2% less each week, by the end of the year, you’ve cut your expenses by 25%. If you can save 1/2% more each week, think of what you’ll be saving by the end of the year. Many people want to train for a marathon by running 26 miles. That won’t work. You’re going to fail and get frustrated. Break your goals into tiny steps that you know you can take today and let the magic of compounding interest work for you.
Thanks for joining us today. Please tune in next week when we’ll have Jeff Hiatt. Jeff is a special kind of accountant who will help you save money on your taxes in novel – and legal ways. In the meantime, have a great week!

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