Self-Care – LIVETHEFUEL

Take 2 Minutes for Happiness in 2025

Scott Mulvaney — Thu, 23 Jan 2025 14:30:00 +0000

Take 2 Minutes For Yourself This Year, Gratitude, Journaling, Meditation, and More:

Scott Mulvaney introduces Marc, a guest co-host with over 25 years of IT experience, who has created “Take Two Minutes,” an app designed to improve happiness and well-being. Marc emphasizes the use of SMS for high read rates (92% within three minutes) and discusses various features like gratitude journaling, positive messages, and meditations. He highlights the importance of self-improvement and balancing personal and professional growth. Mark shares insights from research showing significant increases in positivity after using the app’s exercises. The conversation also touches on the challenges of managing anxiety and the benefits of setting aside time for personal well-being.

Top 3 Takeaways:

Dream Journaling
Three Good Things aka Take The Good Out of The Day
Growth Through Challenges and Risks.

Your Co-Host Today:

MARC S. FUSSELL is the visionary founder behind the non-profit Take 2 Minutes, a revolutionary platform designed to enhance mental wellness through positive psychology and technology. With over 25 years of experience in IT, Marc’s entrepreneurial spirit and passion for improving mental health have led to creating a suite of tools that leverage daily positive messages, gratitude journaling, meditations, breathing exercises, a grounding exercise, a gratitude challenge, sleep audio, dream journaling, and more to foster happiness and well- being. As a dedicated father, his journey into positive psychology was inspired by a personal commitment to support his son’s mental health, evolving into a mission to spread positivity to a broader audience.

Today’s Guest Co-Host Links:

https://www.take2minutes.org/
LinkedIn: https://www.linkedin.com/in/marcfussell/
Facebook: https://www.facebook.com/take2min/
Instagram: https://www.instagram.com/take2min/
YouTube: https://www.youtube.com/@take2min

Watch us on YouTube:

https://youtu.be/ADsba_QYCqM

Timestamped Show Notes:

11:00 – It’s not about trying to create false positivity or be in a positive state all the time. Life is going to throw things at you. You’re going to have ups and down flows. You’re not always going to be in a good mood. I am not always in a good mood. I have stresses. We all, we all have stresses, right?

36:00 – If you don’t want positive messages, just text back pause positive messages, and it’s going to turn those off for you. Then you can focus on your gratitude journaling, your three good things, your dream journaling, or other meditations. You know, we have all kinds of activities now. You can turn on daily meditations, gratitude reminders, and/or three good things. You may be getting four texts a day at least, maybe even five sometimes, so you should adapt it to you.

46:30 – Before they started at all, they took a modified differential emotion scale questionnaire, MDS questionnaire, and that questionnaire is 20 questions. It’s available for anyone to use on take two minutes, but ideally, it ranks your positivity against your negativity. So it gives you a score of how positive or how negative you are.

01:00:45 – Final Words

Our Final Words of the Show:

That quality time by yourself is doing something. It can be yoga. It can be meditating. Obviously, Take 2 Minutes is a lot of meditations. But definitely spend some quality time on self improvement every day. Yes, it’s tough. I know, I have Take 2 Minutes. I’m the CIO of a company. I have another company I just started. So I have a lot going on. There are days where I feel like I wake up at 5am and I really want to start working right off the bat, but I know that’s not the healthy thing to do.

The healthy to do is to spend a good 30 minutes on myself, whether it be journaling, yoga, meditating, exercising, or something positive. I gotta spend some me time, otherwise the whole day is not going to be as productive as it could be. So I think that’s what I would like to share with everyone, is find a way to spend time improving yourself. That is a very generic term, because improving yourself is different for each person and the time of day you do it can be different for each person too. Maybe it works better for you after work, maybe it works better for you before bed, but definitely take time out for yourself every day to improve who you are and get yourself into a better mindset.

Your Positive Action Forward:

· Don’t forget to Submit a 5-Star Review

· Get my book “So You Want To Be A Hotshot” – HotshotBook.com

· Visit FuelFoundations.org our 501c-3 non-profit!

· Visit FuelUpMarketing.com for Sales & Marketing, Strategy & Execution.

The post Take 2 Minutes for Happiness in 2025 appeared first on LIVETHEFUEL.

Be The Change and Self-Care with Su Orosa

Scott Mulvaney — Tue, 21 Jul 2020 11:00:00 +0000

Today’s Podcast is on Mindset, Fulfillment, Self-Care, and the importance to Be The Change:

My next guest has a mission, to help busy professional women shift their mindsets and find fulfillment. Su Orosa is a mental health and wellness coach, who gives women the tools they need to manage their inner critic and put a stop to self-sabotaging behaviors. Providing her clients with a compassionate, safe space to really open up, Su encourages introspection and helps her clients to start living the lives they were always meant to live.

Quote: “Be the change” ~ Gandhi

Top 3 Hot Point Takeaways:

Shift your mindset and find fulfillment.
Rebuilding a positive mindset.
You are worth it!

Today’s Resource Links from the Podcast:

Our Mentioned Influencers:

Pending

Watch us on YouTube:

Timestamped Show Notes:

00:30 – Introduction

08:45 – Yoga is really beneficial if it’s done very actively as well. But this is the other side of yoga, if you talk about introspection, that’s exactly where this Slow Yoga fits. It’s a kind of going inward to look more inside your internal space to let the body breathe and to express itself.

14:30 – That guilt of I need to be doing more because there’s always more to be done. Because your job never ends. They’ll say there’s always something to do. At times it is a self-imposed feeling of actually I should be doing something.

20:00 – It is about developing that self-awareness to realize, how am I feeling at any given point, and then allowing yourself some time to walk around the house, walk around kind of clear the air. Somehow go for a walk if you can, if it’s your allotted daily walk, then go right now.

30:00 – Relating to pescatarian or in Su’s case vegetarian… So it’s cool. I respect it. I tell people that listen, if you find something that works with your biology, your gut health, and you live a healthy, sustainable high energy life, then great!

40:00 – Sometimes you have to go and not get so caught up with all of that, because life doesn’t work like that. So it’s kind of naming it as well to everybody knows this is a transition period, you know, things might look a bit different for now. Then we have to come together and reconnect. Same with clients. If we’re online, and we never used to be online, maybe now we need to reconnect on what’s okay, what’s not okay.

50:00 – Canceling of our prior course that I run with my husband, notifying everyone that they’re all off while they’ve all been up for it, that was hard. But they’ve all got on board and the new course that I’ve just finished, that was for a college that I’m not working for anymore. A couple of those really strong students did really struggle, so that was harder. That was definitely harder because the lesson isn’t for us all to just meet up, it’s also how to meet yourself, where you meet yourself, and then try to come out with what you’re familiar with, your comfort zones.

59:59 – Final Words

Our Final Words of the Show:

Know that you have worth and that you are worth it. Basically, you’re worth having a life, you’re worthy of having a life that is lived on your terms, you’re worthy of being you, the real you. Do not let anybody sway you differently or persuade you that you’re not worth it. Because you are!

Action Steps:

Support our 501c-3 non-profit and visit http://fuelfoundations.org

Help us reach more people with 5 Star Reviews, visit iTunes and Submit a Review

Join our private Facebook community The FUEL UP Mindset

The post Be The Change and Self-Care with Su Orosa appeared first on LIVETHEFUEL.

250: My 250th Podcast, My Collapsed Lung Surgery, and Hospital Health Tips

Scott Mulvaney — Fri, 01 Feb 2019 17:00:00 +0000

Scott’s Collapsed His Left Lung and Discusses His Surgery from his Spontaneous Pneumothorax for our 250th Podcast Episode:

There’s more to Scott than just his recent health injury scare with his collapsed lung aka Spontaneous Pneumothorax. Scott Mulvaney has a higher purpose to inspire you to LIVETHEFUEL! His Podcast Show is to help “FUEL Your Health, Business, Lifestyle!” He’s acquired 20+ years of Fired Up Success in sales and coaching, along with Epic Failures along the way. Oh and yes, he’s a former USFS Hotshot Wildland Firefighter!

Scott‘s 20+ professional years includes conquering roles in sales, marketing, coaching, training, and leadership development. He has balanced his professional business career growth while flexing 15+ years across the fitness industry too. He is a “Scott of All Trade’s” with an adrenaline junkie passion for self-development and lifestyle transformation.

Scott Mulvaney has a limitless mindset for growth. Current focuses are on growing in the public speaking, social media branding, and online marketing sectors. His conquered roles included successes with major companies including ADP Corporation, T-Mobile USA, and KGB formerly InfoNXX.

Scott embodies the limitless energy necessary for personal and professional success. This is FUEL is thanks to his years in the health and fitness coaching space. His Lifestyle Freedoms include balancing CrossFit, Skiing, Cycling, Skydiving, and Travel. Scott balances professional pursuits with philanthropic activities, having served as a board member(s) and investing countless volunteerism hours with multiple 501(c)(3) organizations.

Live The Fired Up Epic Life! #LIVETHEFUEL – Scott W. Mulvaney

Scott’s most extreme background experience stems from serving in public service as a Hotshot Wildland Firefighter with the US Forest Service as well.

Scott Mulvaney competes in all types of action and endurance sports. Accolades include completing the Marine Corp People’s Marathon, half marathons, a Ragnar Race (200-mile relay), multiple OCR Races including Tough Mudder and Spartan Races. He is an avid mountain biker having competed in multiple races in GA, CO, and AZ and multiple 100-175 mile road cycling events to benefit the National MS Society, American Diabetes Association and other charities.

[spp-tweet tweet=”You Too Can LIVETHEFUEL! @livethefuel “]

Top 3 Hot Points:

Nutrition: what you put in is what you get out.
Rest and Recovery: your body and mind heal the most at night.
Self-Care: be your own Inner Physician, take accountability for your health.

Final Words:

My final public service announcement is if you know tall, lean athletes, don’t scare them with this, but make sure they’re aware of blebs and what a Spontaneous Pneumothorax. A partially collapsed lung is no joke. I did find out from a good friend of mine, that her son’s girlfriend last year was finishing a softball tournament championship and the same exact injury happened to her because she was a tall, lanky, lean athlete.

Now granted, I’m 41, so they’re not expecting this type of stuff. I guess that’s the fun of me being a health and fitness junkie, is I could survive a lung collapse better than most but you can still get injured. So again, last part of the big picture message here. Take care of yourself. Focus on self-care, what you put in is what you get out regarding nutrition. It’s important but also proper rest, and recovery, along with proper mindset, stress relief, and bringing the cortisol levels down.

I was pulling out all the stops and I’m still pulling out all the stops so I can bounce back as fast and as healthy as possible.

Resources:

Influencers Mentioned:

On This Episode You Will Hear:

[spp-timestamp time=”02:00″] How the injury happened and what went down to trigger this 35% collapsed lung.
[spp-timestamp time=”05:20″] During the holiday transition, the back rib was out of alignment, so I was not able to breathe properly. Especially during fitness activities. I got sent into a few occasional fits of aggressive coughing. Back in 2010 or 2011, I did the same thing while firefighting. I did see a chiropractor then and they put the rib back into alignment a few days later with none of this aftermath. I was fine, no major fits of coughing back then. So I never triggered the spontaneous pneumothorax aka the blebs that collapsed my lung.
[spp-timestamp time=”10:00″] CrossFit community shoutouts to the #SYRArmy of SYR CrossFit and the #AdorationNation from CrossFit Adoration
[spp-timestamp time=”16:00″] I just did yoga that Friday, January 18th, before going for the X-ray. I think I’m going to zip in, grab this X-ray and then go meet Dr. Megan Cannon Ph.D. because I was going to record a new podcast that we’re going to air this month. So I think I’m just walking in walking out, grab an X-ray and they’ll send it over to Dr. Robin Kaplan of East Penn Chiropractic.
[spp-timestamp time=”20:10″] Scott passes the f*ck out?! I’ve never had this severe of an injury or trauma. I’ve had my shoulder rebuilt twice back in 1999 and again in 2007. That is all outpatient stuff. I’ve never been hospitalized.
[spp-timestamp time=”29:55″] Surgery was Wednesday, January 23rd, scored a new chest tube that day to help the healing process. I also got to enjoy a breathing tube for surgery, not cool. The next 24 hours gave me a rough throat, scratchy, and thirsty as hell once they take that thing out. So Thursday was so much fun for day 1 of post-surgery recovery.
[spp-timestamp time=”31:30″] Garbage Hospital Nutrition. I did eat the hospital food but it took some work. They tried serving me things like stuffed shells and french toast. I was like, dude, I’m here to heal and recover and get out healthy, I do not need inflammatory foods. I’m not here for you to make me feel rewarded, like when you’re trying to give me dessert for breakfast. Sorry guys. French toast is death, stuffed shells are death. There is ZERO nutritional value in all of that stuff. Focus on what you FUEL your body with. What you put in is what you get out. I told them eggs and bacon every morning if you bring me lunch/dinner it is a clean protein with no sauces. I also had my fiance bringing my stuff in, I got bone broth rolling daily. The proof is all on Instagram @scottwmulvaney and @livethefuel
[spp-timestamp time=”34:20″] Final Words

Action Steps:

Submit an iTunes Review. More 5 Stars reaches more people!
Visit our Resources page and a reminder to LIVE-THE-FUEL my friends!
Join my private Facebook community THE FUEL TANK!

Watch On YouTube:

Follow on Instagram:

View this post on Instagram

Breathing tube out, new chest tube back in, and lung surgery success. 💪🏻👍🏻 Much love for all the support. I’m stir crazy, need to get outside, goal is outta here by the weekend. Much love everyone, sharing is caring, positive energy, gratitude, and LIVETHEFUEL!!! 🤜🏻🔥🤛🏻 . . . #partiallungcollapse #pneumothorax #breathingtubessuck #restandrecover #comebackstronger #livethefuel

A post shared by Scott Mulvaney (@scottwmulvaney) on Jan 23, 2019 at 10:53am PST

The post 250: My 250th Podcast, My Collapsed Lung Surgery, and Hospital Health Tips appeared first on LIVETHEFUEL.

Redefining Success, Alcohol Detox, and Self-Care

Scott Mulvaney — Mon, 26 Feb 2018 17:00:00 +0000

Your Women’s Alcohol Coach and Healthy Detoxification Co-Host:

Sharon Mitchell is the epitome of someone who has turned lemons into lemonade, or you could say, wine into water perhaps. Sharon Mitchell IS your Women’s Alcohol Coach!

Sharon is here today to share with us how she lived through her own near-death experience with alcohol and now works with tens of thousands of women around the world to change their relationship with alcohol.

Sharon has established alcohol education programs in developing nations around the world, in women’s prisons in her home country of Australia, has online coaching programs for women globally, and also has an executive coaching program for female business leaders.

Today Sharon will share with us her story as well as a few truths about alcoholism and your health that may surprise you!

On This Episode You Will Hear:

[spp-timestamp time=”00:30″] Introduction
[spp-timestamp time=”02:30″] Societies biggest misconceptions on drinkers.
[spp-timestamp time=”05:15″] Mind, body, and connecting on gut health.
[spp-timestamp time=”06:45″] Getting behind why women drink in relation to why men drink to excess.
[spp-timestamp time=”10:00″] Her program has gotten successful women to finally discuss their problems when they’ve never discussed them before.
[spp-timestamp time=”13:55″] Hitting on the basics of Hydrating.
[spp-timestamp time=”16:00″] Redefining what Success meant to Sharon.
[spp-timestamp time=”17:30″] Sharon has 3 Alcoholic Seizures!
[spp-timestamp time=”18:50″] Her doctor tells her she’s going to die tonight.
[spp-timestamp time=”20:30″] High-functioning alcoholics.
[spp-timestamp time=”25:00″] Women are taught to be the caring and the nurturing sex. It’s hard to get women to allow themselves to focus on self-care.
[spp-timestamp time=”30:00″] Women will avoid feeling some of the hard feelings by making themselves busy helping others.
[spp-timestamp time=”32:30″] Tieing this back to the definition of insanity.
[spp-timestamp time=”33:15″] Sharon’s programs have an App!
[spp-timestamp time=”34:00″] Relating the other big misconception on Alcoholism to differentiation of Type I and Type II Diabetes.
[spp-timestamp time=”37:40″] This is also more than just alcohol. Let’s look at the mixed drink world of sugary crap negatively impacting our hormones.
[spp-timestamp time=”40:00″] The vast studies that say alcohol, like wine, is good for you have been squashed. The very minimal benefits can easily be achieved through a healthy diet and lifestyle. This is a reminder that alcohol is a poison to the body.
[spp-timestamp time=”40:50″] Per the WHO, World Health Organization, there is no such thing as “No Risk Drinking”. Every drink has a risk associated with it.
[spp-timestamp time=”44:05″] Redirecting obsessions to healthier choices to get addicted too. Relating to addictive personalities.
[spp-timestamp time=”48:35″] Meditation in relation to over-functioning women and also men.
[spp-timestamp time=”51:30″] Sharon starts feeling the things she was afraid of. She embraced one of her biggest fears… flying as a pilot!
[spp-timestamp time=”54:20″] At 4 years sober, she started putting up the “tsunami warning sign” to find ways to help more people.
[spp-timestamp time=”55:55″] Sharon is passionate about philanthropic work. She takes her programs into developing nations that don’t have social and health services like our western countries.
[spp-timestamp time=”56:35″] 3rd Biggest Killer In The World.
[spp-timestamp time=”1:00:00″] Thanking big business for bringing infrastructure to developing nations.
[spp-timestamp time=”01:03:10″] Final Words

There is no such thing as failure. Keep trying and stop stopping. – Sharon Mitchell

[spp-tweet tweet=”Now is time to make a positive change, in your health, and your relationship with alcohol. @SharonsOfficial “]

Links and Resources:

People Mentioned:

Vinnie Tortorich and Fitness Confidential

Final Words:

For the ladies listening in…

Now is the absolute best time to make positive change. Not only in your health but your relationship with alcohol. When women make a positive change in their own lives, with their own self-care, and their own emotional growth, it makes really significant, multi-generational change within their own family and within their communities.

Action Steps:

Please Subscribe and Submit an iTunes Show Rating & Review. The more reviews, the more people can find us. We love 5 Stars too!
Join our private Facebook Group community called THE FUEL TANK.
Visit our Resources page and a reminder to LIVE-THE-FUEL my friends!

The post Redefining Success, Alcohol Detox, and Self-Care appeared first on LIVETHEFUEL.

056: Scoring Some Align Therapy with Aaron Alexander

Scott Mulvaney — Fri, 10 Mar 2017 17:00:00 +0000

Align Therapy in Your Life

A practice not thought about enough is how we move. If we took the time to analyze how we move we would probably uncover the root causes to most of our joint pain and inflammation. Helping people align their everyday movements is Aaron Alexander a movement coach from Align Therapy. Aaron has literally made courses about movement in our everyday life, such as chopping carrots, getting out of the car and sitting in a chair. Aligning these simple movements would improve your quality of life. Aaron is also a fellow Podcaster with the Align Therapy Podcast.

On This Episode You Will Hear:

[spp-timestamp time=”01:36″] Dr. Jack Kruse and transitioning from Oregon to California
[spp-timestamp time=”04:56″] The brand Align Therapy and how it came about
[spp-timestamp time=”06:41″] The Power of Podcasting. Aaron has had his podcast for 2 years. He is now approaching 100k downloads per month. When he started his show his numbers were pretty low but after being a guest on other shows his numbers began to pick up.
[spp-timestamp time=”11:04″] Aaron has created courses around literally getting out of a car properly. He is creating a series of videos about the most effective ways to inhabit their bodies. The course should be about in April’17
[spp-timestamp time=”12:24″] It’s the consistency that makes the difference
[spp-timestamp time=”14:41″] It takes time to reprogram. It is a long game. Pulling the best practices from various different worlds, whether it’s CrossFit, Yoga or Martial Arts they all have something valuable to offer. If we can pull from all that and instilling those practices into our daily movement, it will eventually become who we are. Too often we get wrapped up in the quick fix. The way to get past that quick fix is to make it fun and the way to do that is to create activities around it.
[spp-timestamp time=”18:40″] Foam Rolling for mobility and recovery. Making sure your metabolic fire is always running.
[spp-timestamp time=”21:55″] We all have to be open until we have tried it. Give your body that space to step away from your habits.
[spp-timestamp time=”25:04″] Your environment and sleep is key. We always take from the cup but never take the time to ask how to fill it back up.
[spp-timestamp time=”28:38″] Look to the successful. When Aaron is looking at someone’s health, he is looking at the structure organisation around their joints, their skin quality, the elasticity of their tissue, how much they smile, their eye contact and how they relate to people in a social environment, all that is health and it is all things successful people are doing. What are they doing that could be applied to normal life?
[spp-timestamp time=”31:09″] Cycling and paying attention to you posture.
[spp-timestamp time=”36:33″] The effect of dance, art and the curse of handwriting on your creativity.
[spp-timestamp time=”40:04″] Who are you, where are you. The use of standing desks. It’s not about sitting or standing it is about the quality of the way you are sitting or standing.
[spp-timestamp time=”45:21″] Focusing on your mobility. Create a ceremony and an anchor around your sleep or the other things you want to get good at.
[spp-timestamp time=”50:37″] Final Words

[spp-tweet tweet=”Aligning your life with @alignpodcast on LIVETHEFUEL Episode 056″]

Links and Resources

People Mentioned

Final Words

Aligning your life. Figuring out, how can we start to make life like a game. `

Every moment is an opportunity. Take advantage of it. The best way to do that is to educate yourself.

Action Steps

Please Submit an iTunes Show Rating & Review, we need more reviews to increase our ranking and appearance. We love 5 Stars!
Join THE FUEL TANK our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Be sure to check out our Resources and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel

The post 056: Scoring Some Align Therapy with Aaron Alexander appeared first on LIVETHEFUEL.