RJ Kayser

Simple actions are the stepping stones to bigger goals and outcomes. Click to download the worksheet for turning goals into actionable steps -> https://www.flowacademy.ca/gspa

Is it time for you to make lasting changes in your life? It’s not about winning the praises of others, fame, or fortune, we transform ourselves because it brings with it a level of transcendence. With growth, we are able to accomplish more and journey further. We are all longing for our own adventure to play out more fully.... Whether you love the idea of the new year and a fresh start or hate the thought of some arbitrary day of the year having so much meaning for goals and resolutions, we are crossing over the threshold, and with that comes a sense of new adventures. When we look at setting goals, we often obsess about the outcomes that we are after. Losing 20 pounds, getting six-pack abs, running a 6-minute mile, or starting a new business. And while clear outcomes are important if you want to achieve something, it’s also not all it’s cut out to be. Progress is important to feeling fulfilled with our lives. Growth is one of the basic human needs that we all have. So by narrowing your focus on what you are currently doing to progress towards your bigger goals, you will be more fulfilled at the moment and also set yourself up for greater long-term success. Working on one action at a time will help you to build consistency towards those bigger goals. You also want to confidence weigh your goals and the actions that you are taking on the road to getting there with a 1-10 scale. When we feel motivated like at the start of a new year, it’s easy to assume that we will be ready, willing, and able to make the changes that we seek. Finally, it’s important to get accountability to help you out when you need it. The best business people and athletes in the world have coaches because they’re determined enough to win that they are willing to get feedback. And many of us are able to push through the dips when we are accountable to someone else. Call on a friend to start with you if financially you’re not in a place to hire a coach. And if you want better help with your goals in 2022, I am accepting applications for my coaching program to kick off the new year. The best part - I’m offering the first month of coaching for free if you apply before next Friday. https://www.flowacademy.ca/flow-coach

As we head into the holiday season, the timing is right on to know how to bring your best self to your friends and family as we get together and appreciate the time we have. Finding ourselves in a state of suffering is something the bubbles up for many of us around this time of year. But living in a beautiful state is possible and a way to counteract the suffering that comes from our fear of three things talked about in this week's video.... Take this training to heart as it will help you to shift back into a more positive mindset whenever you feel yourself getting down. To overcome the state of suffering we must do three things on a regular basis: 1. Appreciate and Enjoy 2. Learn and Grow 3. Love, Give, and Be Grateful Check out the video on YouTube! Link will be in bio

Why is it so hard? You have all the motivation and excitement in the world to see your end goal realized. Your gym bag is packed, clothes are lined up the night before, and meals are all prepped with double servings of veggies.... And yet you still wind up on the couch and eating all your cheat foods instead of exercising and eating right. What happened to that perfect vision you had? Stop trying to change everything all at once. Motivation can get you through this in the short term but won't lead to lasting changes. Instead of looking at overhauling everything at once, look at what you are confident in doing today that you can be consistent with. Small changes might not feel as exciting but will lead to better results over time. The plan that you have much more confidence in completing every day will work out exponentially better for you. When you're looking at setting an action step to help you reach your goal, ask yourself if you are a 9 or 10 out of 10 on a confidence scale that you can stick to it. If so, great! Go for it. If you're not so certain, dial the plan back even if it doesn't seem like you're doing much differently. Over time you will be able to add on more and see your progress stack. And don't hesitate to turn to people that can help you if you're stuck. This is your secret weapon for success. Partnering up with accountability buddies for your goals or seeking the help of a coach will amplify your progress and save you tons of time with less of these roadblocks where you find yourself back on the couch with another pint of Divine Chocolate Chunk Haagen Dazs.

Who else has been in a funk lately? The latest vlog up are 5 of the most helpful tips that I use to snap out of a funk. Turn to your accountability buddies when you need them most Eliminate distractions and doom scrolling ... Move your body Have short term plans to look forward to Remember that life isn’t always a highlight reel and what goes up must come down See you on YouTube Find Your Flow

I wasn’t going to make a video for YouTube this week because I was struggling to get fired up for it but it seems to be hitting the mark for a lot of people feeling the same way. So if you’re tiptoeing that edge of overwhelm and burnout, maybe give it a watch for some thoughts I think are helpful for staying in flow and avoiding burnout. Link is in bio for the YouTube channel

Dog day, you say? Well, really every day is dog day when there are too many to count on one hand.

What does it take to find flow on a daily basis? Do you need to be flying down hills to live a high flow lifestyle? This week’s video talks about what it really takes. Check it out on YT now

Habits and routines are great - when they lead us towards our goals. Routine simplifies our daily tasks and saves us from the overwhelm of having to decide on everything. But it also helps to check in on yourself occasionally to make sure that you're not needlessly expending time and energy on things. ... It's hard to continue to make progress when inefficiencies start to stack up.

New video! In this one we’re talking about not getting stuck in the todo list spiral and how to value more of your time. Happy Friday and Link in bio!

We all get stuck in ruts with negative thinking. Knowing how to switch from pessimism to optimism starts with recognizing the characteristics outlined in this video.

Who else has felt groggy and confused in the mornings this week? I couldn't even compute simple math yesterday, although figuring out the right time on when to book into the gym lately has required a PhD in calculus. Daylight Savings Time can leave us feeling off and less than optimal all week and sometimes longer.... Our circadian rhythm is strongly affected by our exposure to natural sunlight, particularly around sunrise and sunset. So if you want one highly effective way to get back on track quickly this week, here it is (although often easier said than done with our schedules): Get outside around sunrise and sunset, even for 5 - 10 minutes for light exposure. Sunrise/sunset is the key to setting our circadian clocks. And just looking through a window has been shown to be way less effective. So be sure to get outside when you can! Bonus Tip: A cold plunge or cold shower in the morning and sauna or hot bath before bed may also help to get your fired up and calmed down if you find yourself struggling with the push/pull of alertness. If you want to learn even more about optimizing sleep and circadian cycles, listen to the @hubermanlab podcast series on sleep!

Reflecting on 2 years in business and all there is to be grateful for. Flow Spa just celebrated its second birthday! We may still be facing odd and uncertain times but there are a few absolutes that keep me going at this time. Flow... and Progress They go hand-in-hand and if you're finding meaning and taking small steps forward each and every day, you'll look back on the journey you've been on in a month, a year, and certainly a few years from now and be amazed at what your progress looks like. Don't get overwhelmed by the end point. It's important to have something you're working towards but the pandemic isn't done with us so you may not have the luxury of hitting your goals on time if you just look at the outcome. Instead, focus on what's in your control - the systems and process goals that equate to progress. It all works from there. Check out the video if you want to hear more on my thoughts about hitting 2 years in business through a pandemic, how to find more flow in your day, and the action steps to progress. I'll put this one up on the FlowCast as well if you just want to listen in. You can find it on Spotify or Apple Podcasts. And because it wouldn't be a complete post on reflecting on the journey without a Tolkien quote, I'll just leave this here: The Road goes ever on and on Down from the door where it began. Now far ahead the Road has gone, And I must follow, if I can.

It's been a minute since I last made any real update. Things are always progressing and moving forward for me but I haven't really felt compelled to write about it or broadcast that. It's been a hard time for everyone. And so maybe this reminder will help.... I've realized, again, that a lot can change in your life in a day when things are really flowing. And when you compound that out over a week, you start to see the magic that comes from getting ahead. And maybe you or someone you know needs that reminder. What if it all started to come together for you over the next week? We dream of getting in better shape, eating the right foods, and having everything fall into place to have a great day. And yet it doesn't take a whole lot to stop dreaming and actually make this happen. That's where The Generalist comes in and the 7-Day Health Shift challenge will set you on the right track by introducing you to all we have to offer with this program. It's just one of the many things I've been dedicating my time to during this lockdown and pandemic situation over the past several months. Our biology is miraculously adaptable but when we start to optimize our health, we can really see what we're fully capable of. The Generalist guides you in that direction with training programs, nutrition, mobility, breath work, mindset, and routine strategies to have it all come together for you no matter how busy you are. If you've known us for very long you know that we genuinely love doing this and that's why we are offering you a free 7-day trial to join the Health Shift challenge and if you want to stay on board with our coaching and programs after that, it's only $7 per month.

It's been a minute since I last made any real update. Things are always progressing and moving forward for me but I haven't really felt compelled to write about it or broadcast that. It's been a hard time for everyone. And so maybe this reminder will help.... I've realized, again, that a lot can change in your life in a day when things are really flowing. And when you compound that out over a week, you start to see the magic that comes from getting ahead. And maybe you or someone you know needs that reminder. What if it all started to come together for you over the next week? We dream of getting in better shape, eating the right foods, and having everything fall into place to have a great day. And yet it doesn't take a whole lot to stop dreaming and actually make this happen. That's where The Generalist comes in and the 7-Day Health Shift challenge will set you on the right track by introducing you to all we have to offer with this program. It's just one of the many things I've been dedicating my time to during this lockdown and pandemic situation over the past several months. Our biology is miraculously adaptable but when we start to optimize our health, we can really see what we're fully capable of. The Generalist guides you in that direction with training programs, nutrition, mobility, breath work, mindset, and routine strategies to have it all come together for you no matter how busy you are. If you've known us for very long you know that we genuinely love doing this and that's why we are offering you a free 7-day trial to join the Health Shift challenge and if you want to stay on board with our coaching and programs after that, it's only $7 per month.

We may use Let's Talk Day to acknowledge mental health, but let's face it, this whole year has been a true test to mental health and has maybe even brought it to the surface for many more of us who might not have been so aware of it before. There's been A LOT that's out of our control and very salient to us lately through the news and social media and the whirlwind of emotions in our friends and loved ones. But there are only a few things that we have control over, on the g...ood days: Our Thoughts Our Actions Attitudes and efforts come into play as well but if we really distill it down, they are just extensions of our thoughts and actions. But when it comes to mental health, sometimes the thoughts feel so out of control. Like a malevolent overlord has the reigns. Taking back control requires actions, even if you can only manage a little bit right now: Practice gratitude and write it down. Embody those feelings of gratitude with as much effort as you can muster and a minute or two there. Movement is medicine. This can be a real struggle when you're feeling the worst, but lean into your tribe during this time to get the drive that you need to take action. A few steps or a few minutes is progress. Always remember that. Don't overthink things. If you want to do some breath work, it can help. Simply exhale for about twice as long as you inhale and you'll shift your body into a state of lower stress and deeper relaxation. I'm here if you need anything. #bellletstalk #bellletstalkday

Sound on and Wait for it...... This is what it’s like trying to film with a house full of dogs New vlog is up tho!

Trying to find yourself at any time is challenging enough at any time, let along during this pandemic when anxiety and uncertainty are so high and feel like they are weighing and wearing you down. But what if we shouldn't be trying to find ourselves? What if life is more about creating ourselves? ... That seems do-able, like the stakes are lower. One step at a time. One day at a time. Creating anything is more about small progress and less about the big revelations. We create instinctually and get better at creating through routine and habit. Most of us create something on a daily or weekly basis, usually with the work that we do, but also with our hobbies and free time. Ourselves can be a part of that creation, the more that we fully embody the process and practice that we are going through. So here's the fun challenge for 2021: Worry less about finding yourself and focus more on creating yourself. Who do you want to be? Start with changing in a way to become just 1% better. You've got this!