Goals: Mig’s Way of Staying on Course

Published / by Mig Torkkelson

If you talk to any life coach or motivational speaker, you’ll probably hear the word “goals” more times than you can count. You’re supposed to set goals if you want to get anywhere in life. That’s true, but lots of people have goals that they never achieve. I want to set the record straight with my own take on how to use goals to actually achieve your dreams!

Step one is to do what we all do when we’re making goals: visualize your goal. Take a minute to daydream. What will you feel like when you meet your goal? What will it look like? Let the desire to achieve your goal permeate your entire being. It can help to draw on some inspiration. Look at pictures online or in magazines. Make a collage, or an album on your phone to glance at when you need a reminder of what you’re working toward.

Next, it’s time to move from feeling to thinking. Brainstorm some concrete steps you can take to achieve your goal. Make a list, so you can keep track of how you’re doing. Focus on small, practical steps, rather than big leaps. So, if you’re trying to make a trip abroad happen in your next year, don’t write down “save money”. Start with an amount, and a time frame, and concrete goals you can measure, like “save $100 every week”, or “make bookmarks of inexpensive places to stay”.

The key thing is to keep things manageable, so you can see consistent progress, and keep from feeling discouraged. Each time you see results, however small, you’ll feel encouraged and motivated to keep moving forward!

Now, it’s time to move from thinking to acting! Acting is the step that sets the dreamers apart from the doers. So, now that you’ve fired up your imagination and made a practical list of steps to take, get started! For example, if your goal is to stick to a healthy diet, act accordingly e.g. make homemade juice instead of buying preserved juices, cook your meals instead of relying on fast food delivery, and so on.

Measure your progress every week, and take a moment to refresh your imagination. Some people like to have a visual aid, like a poster, or a photo of the goal over their desk. Whatever helps you keep it in mind and allows you to maintain your motivation and focus.

That’s that! Your 3 things to remember to make your goals happen: Imagine, Think, Do.  Go for it!

Improve your mood: Mig’s tips for using breathing exercises, posture work, and the best juicers to get you feeling fit as a fiddle every day!

Published / by Mig Torkkelson

Are you feeling discouraged? Disinterested? Distracted? All these states of mind will lead you away from your goals of achieving a healthy prosperous life. Getting locked into any of them can result in a vicious cycle of repetition that’s hard to break out of.

So, to keep your motivation strong and your spirit grounded, here are my 4 Steps to Satisfaction that you can use every day.

The first thing to work on is your posture. Posture sets motivated and driven people apart from those who simply sit around and wait for others to act. An active body means an active mind, so you should work on finding active standing posture and active seated posture, at home and at work. You will focus more at work, and keep your brain properly supplied with blood and oxygen. When we slouch, we compromise our ability to keep our internal systems running optimally.

Here’s how to fix your posture. It’s all about expanding your chest to allow deep breathing, and engaging your core to support your back and neck properly.

When you inhale deeply, lift through the front of your chest, letting your shoulders fall behind you slightly. Feel length through  the top of your head. As you breathe out, try to maintain that extra lift you’ve built through the chest neck and shoulders. You will notice that maintaining the elevation requires core engagement, so you will be strengthening your midsection at the same time.

Check yourself throughout the day and build in a few deep breaths every hour to realign yourself. The more you work on maintaining a proper lift in your posture, the more it will become a matter of habit.

Studies show that folks with proper, active posture have much better moods, and much more energy throughout their day.

Just as slouching can drain you as the day goes by, so can a bad diet. You need to keep your body supplied with nutrients all day long. One easy solution I use to achieve a healthy diet during busy days is juicing. You can do it whenever works best for you, whether as a healthy beverage with your breakfast, or as a pick-me-up/recovery sip when you get home from work. Juicing is a quick blast of vitamins and other nutrients, along with a fat-free energy boost, though you have to remember to rely on the best juicers today for making those healthy drinks!

I like to focus on getting all my important nutrients in the morning with a hearty green juice. Add lots of leafy greens like kale and chart, along with your fruity juice base. In the evenings, I find I’m craving something more fruity. Apple, carrot, ginger, and beet juices make a lovely cocktail with a bit of zing to help me focus on reading, writing, or helping my daughters with homework.

If you’re new to juicing, I recommend starting  If you want to focus on maximum nutrition and have extra time to prepare your juices, you might like a slow juicer. To be honest, I find that I usually rely on my fast juicer, but you can choose whatever works for your lifestyle. I find that to make enough for my family and myself, and still have time to share with them, I need to work quickly.

You will find that the nutrient blasts you get from juicing mitigate the slumps we usually have during mid-morning and mid-afternoon. You should also notice a very tangible difference in how you feel throughout the day. I am more alert, more relaxed, and more “alive” since I started adding juicing to my routine.

I’ve already talked about how deep, focused breathing can help you maintain your active posture. Now, let’s talk about all the other ways breathing properly can help you.

Breathing deeply will help slow your heart rate down from an anxious pitter patter to a measured, methodical pace that helps you manage your stress and stay centered. You will feel calmer, and more in control throughout your day.

Keeping control of your breath also controls physical tension, too! Like most of us, I find that when I am breathing rapidly, my muscles are also tensing up. This is how we become sore and prone to injuries.

Deeply exhaling through your nose is also the optimal way to  stay healthy. So, if you are trying to keep diseases at bay, this is much more effective than hand sanitizer. Most germs are transmitted through the air, which is why many of us become ill in office spaces where central air systems spread germs around the office

Finally, I would like to introduce you to something that is practically a religion in Scandinavian countries: walk outside every day. In Northern Europe, we believe that fresh air is the cure for nearly every ailment. It will clear your head, clear your lungs and revitalize you all year round. Even if you just go for one 15-minute walk around your office block, you will notice a big difference in your mood. It’s important to remember that there’s a whole world out there beside your desk!

Well, there you have it! My 4 Steps to Satisfaction! Start today to start improving your moods immediately. Looking for a good quality juicing machine? Check out this page.

Winter refreshers:

Published / by Mig Torkkelson

Well, darlings, I don’t know about you, but I always find myself hitting a bit of a slump in the wintertime. Even though my Scandinavian roots make me love the cold and snow for a few months, the weather gets to us all in the end!

To save myself from the “blues” of winter, I find it’s helpful to add some refreshing hints of summer to my diet.

My absolute favorite thing is to increase my citrus intake. The vitamin C keeps me healthy during the colder times, and there’s something unmistakably cheerful about it, no? Clementines are in season, and they’re my go-to snack for conferences and workshops during winter, as well as when I’m around the house. I like to pack them for school with my children as well. Citrus juice is also a nice reminder of brighter days during the mornings. I like it on its own, and I sometimes add a bit extra to my homemade juice mixes this time of year.

I also love in integrate spicy foods into my meals, in order to fire up the sweat glands which see so little use during colder seasons. I make lots of curry, as well as tacos and some spicy chili, something I have totally fallen in love with here in America.

My gardener friends in Portland have taught me how easy it is to put up hot peppers during the summer, so I love to break them out in winter and warm the family up from the inside out!

Of course, like everybody else, I love traditional, cozy winter fare like tea and hot cider. There’s nothing better during a snowstorm. But to shake up the winter drag, I want you all to try adding some zingy summer flavors to your food to get you up and “at em”, as they say! I think you will find it makes a big difference to have exciting spices instead of your average meat and potatoes winter meal.

Wishing you all warmth and happiness-