My Instruction Manual

My Instruction Manual

myinstructionmanual.com
Motivation and Inspiration about Happiness, Health and Achieving Your Dreams


83: Are You Winning at Goal Setting? with Andrea Owen
Dec 2 • 43 min
It’s time to start planning for 2020. In this episode, Andrea Owen interviews me about my book Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and For All. We talk about how to plan for resolutions success, what to do if you…
82: How to Choose the Right Diet
Nov 18 • 25 min
This week’s episode is all about food. Host Keith McArthur reads an exclusive excerpt from his book 18 Steps to Own Your Life. And he talks to fitness contributor Kathleen Trotter about how to choose the diet that works or you.
81: How To Stop Worrying What Other People Think
Nov 4 • 48 min
Amy E Smith is a coach, writer, and speaker who calls herself the Joy Junkie. In this conversation Amy shares a to of great advice on everything from how to stand up for yourself without being a jerk to how to worry less about what other people think.
80: Know Your Change Tendency
Oct 21 • 20 min
When you’re ready to make a big change in your life, should you do it fast or do it slow? That depends! Kathleen Trotter joins us to talk about knowing your personality type when it comes to change. And mindfulness contributor Joelle Anderson joins us to…
79: A Beginner’s Guide to Mindfulness
Oct 7 • 23 min
This episode is all about mindfulness and meditation. Host Keith McArthur shares an excerpt from his book 18 Steps to Own Your Life on why mindfulness is a superpower. After that, he shares a guided meditation and chats with mindfulness contributor Joelle…
78: How to Save Your Marriage with Larry Bilotta
Sep 23 • 38 min
Marriage expert Larry Bilotta shares his tips on how to save a troubled marriage. Plus host Keith McArthur shares news about his upcoming new podcast.
77: Get Out of Stress and Into a Beautiful State with Preethaji
Sep 9 • 38 min
Peethaji is an Indian spiritual and philosophy teacher. She joins host Keith McArthur to talk about her new book The Four Sacred Secrets.
76: Mindful Listening with Joelle Anderson
Aug 26 • 15 min
Joelle Anderson joins us to talk about Mindful Listening. And host Keith McArthur speaks with Nutrition contributor Michelle Jaelin about changes to Canada’s Food Guide.
75: Achieve More by Doing Less
Aug 12 • 40 min
Karen Mangia, author of Success With Less, shares how she learned she could achieve more by taking things off her plate. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about building your own health entourage.
74: Finding Focus in a Distracted World with Greg Wells
Jul 29 • 41 min
In this episode, Greg Wells, author of The Focus Effect shares how we can find focus in a distracted world.
73: The Secrets of Successful Planning
Jul 15 • 16 min
This week I’m sharing two chapters from my book 18 Steps to Own Your Life. These steps are all about planning. I’m going to tell you about what I call the three Ps of planning: Prioritizing, Programming and Pivoting. This is the formula that helps me to…
72: When Self Help Becomes a Cult with Jeff Grace
Jul 1 • 40 min
Jeff Grace, host of the self-obsessed podcast, talks about how self-help organizations become cults.
71: God, Spirituality and Self Help with Jenny Blake
Jun 17 • 55 min
One of the questions I’ve been thinking about lately is where God fits in self help. Do those who believe in God find the self-improvement journey easier? In this episode, I’m excited to welcome back Jenny Blake. She recently enrolled in Divinity School.…
70: Anxious Leadership
Jun 3 • 44 min
Morra Aarons-Mele, author of Hiding in the Bathroom, explains why people suffering from anxiety might make better leaders. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about gut health.
69: The Art of Grief with Lara Casanova
May 20 • 36 min
On this episode of the My Instruction Manual podcast, I speak with Lara Casanova about grieving. Lara lost her own father in 2016, and she’s the author of Grief, Grace and Gratitude. I also speak with personal trainer Kathleen Trotter about why measuring,…
68: Bigger Than Game of Thrones
May 5 • 21 min
How do we stop kids from losing their innate ability to be mindful? Why do scientists keep changing their minds about whether or not eggs are good for us? And why is this podcast becoming bigger than Game of Thrones? All that and more in this episode.
66: Escape Your Life’s Prisons with Melissa Monte
Apr 8 • 42 min
Melissa Monte entered her own personal prison when she was sexually assaulted at a party at 15 years of age. She masked the pain with drinking, drugs, bad relationships, and an eating disorder. She didn’t know how to break free. But incredibly, the path…
65: In Praise of Sisters with Daisy Buchanan
Mar 25 • 45 min
Our featured guest is Daisy Buchanan. She joins us to talk about her latest book The Sisterhood: A Love Letter to the Women Who Have Shaped Me. Daisy is a UK-based author, journalist and TV personality.
64: The Power of Priorities with Laura Vanderkam
Mar 11 • 38 min
Laura Vanderkam, author of Off the Clock, talks about her new fable/novel Juliet’s School of Possibilities. And host Keith McArthur puts fitness contributor Kathleen Trotter on the hot seat with a series of rapid-fire questions.
63: 10 Secrets to a Better Life
Feb 25 • 36 min
We all want to live better lives. In this special episode, host Keith McArthur brings back 10 of his favorite guests and asks them to share the most important life lesson they’ve ever learned.
62: The Year of Less with Cait Flanders
Feb 18 • 40 min
Cait Flanders gave up shopping (and take out coffee) for a year. It turned out to be the most difficult year of her life —- and not for the reasons you’d expect. Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My…
61: Your Fittest Future Self with Kathleen Trotter
Feb 11 • 50 min
Fitness is about more than exercise. It’s also about nutrition and mindset according to Kathleen Trotter, author of the new book Your Fittest Future Self. She joins us in this episode to talk all things health.
60: The Science of Goal Setting with Hengchen Dai
Feb 4 • 29 min
Scientists have uncovered a psychological phenomenon known as the Fresh Start Effect. We’re joined by Hengchen Dai, a researcher who was part of the team that identified the effect. Later in the episode, we’re joined by mindfulness contributor Joelle…
59: Does Willpower Work? With Michael Inzlicht
Jan 28 • 35 min
What exactly is willpower and how do we get more of it? Willpower researcher Michael Inzlicht joins host Keith McArthur to talk about his research into self-control, and why the best way to master willpower might be to avoid having to rely on it….
58: How to Lose More Than 200 Pounds with Mark Hamade
Jan 21 • 41 min
This week’s guest set a resolution to lose weight. And he did - more than 200 pounds. And dropped his waist size from 58 to size 30. Mark Hamade is also fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a…
57: How to Quit a Bad Habit with Christine Hamilton
Jan 14 • 38 min
Christine Hamilton took her first puff at age 13, and was a pack-a-day smoker by the time she was 17. In this episode, Christine talks about the steps she took to quit smoking once and for all. And nutrition contributor Michelle Jaelin joins the podcast…
56: Don’t Let Your Inner Critic Kill Your Dreams with Andrea Owen
Jan 7 • 44 min
If you’re going to achieve your biggest goals and wildest dreams, you need to believe in them. And you need to believe in yourself. But we all have an inner critic that tries to sabotage our success. In this episode, author and life coach Andrea Owen…
55: New Year. New You.
Dec 31, 2018 • 18 min
Is New Year’s the best time to set resolutions? Why are most resolutions health and fitness related? How do we ensure we’re successful with resolutions? We answer these questions and more in this special New Year’s edition of the My Instruction Manual…
54: 19 Ways to Keep Your Resolutions in 2019
Dec 24, 2018 • 25 min
I’ve always loved year-end countdowns. Somewhere in my basement, I have a still have a set of cassette tapes I recorded with the top 84 songs of 1984 from a local Toronto radio station. It includes Madonna, Van Halen, and songs from Footloose. So in the…
53: Winning Resolutions
Dec 17, 2018 • 28 min
If you want to keep your resolutions, you need to start by setting them right. In this excerpt from his new book Winning Resolutions, Keith McArthur explains the 6Ps of setting resolutions. They need to be precise, proximal, practical, positive, peaceful,…
52: How to Lose a Bunch of Weight with Brian Tao
Dec 10, 2018 • 34 min
Is your resolution to lose some weight in the new year? Resolutions related to fitness and weight loss are the most commonly set. In this episode, we continue our series on winning resolutions with an interview with Brian Tao. He set a resolution one year…
51: Gretchen Rubin Returns
Dec 3, 2018 • 29 min
Gretchen Rubin is back! In this episode we talk about why it’s important to know if you’re a moderator or an abstainer when it comes to setting habits and resolutions. Gretchen also reveals her own personal instruction manual for life - the Gretchen Rubin…
50: Gretchen Rubin
Nov 26, 2018 • 44 min
New York Time bestselling author Gretchen Rubin shares how her four tendencies framework can help you keep your resolutions. And fitness contributor Kathleen Trotter shares what she says are the three pillars of a balanced fitness routine.
49: How to Get Out of Debt with Allison Baggerly
Nov 19, 2018 • 31 min
When Allison and her husband learned she was pregnant, it was a surprise blessing. It was also super-stressful. Over a hundred thousand dollars in debt, they didn’t now how they were going to be able to afford daycare and other baby expenses. Allison’s…
48: How to Run a Marathon with Flo Evans
Nov 12, 2018 • 39 min
Flo Evans has always dreamed of running the New York City Marathon. But she worried she was too out of shape and overweight to ever achieve her goal. When she turned 40, she set a resolution to make finally make her dream a reality. She joins us this week…
47: Life, Death, Hope and Baseball
Nov 5, 2018 • 27 min
This is my most personal episode yet. I open up to talk about the challenges I face with my son Bryson, and about life, death, hope, and baseball. All this to mark the first anniversary of the My Instruction Manual Podcast.
46: Building a Business You Love with Kerry Rowett
Oct 29, 2018 • 41 min
Kerry Rowett, author of Align + Attract, shares her tips on how to create a business you love. Her book focuses on entrepreneurs building businesses from scratch, but the tips she offers in this episode apply to everyone. And host Keith McArthur speaks…
45: The Best (and Worst) Self-Help Books with Kristen Meinzer
Oct 22, 2018 • 29 min
Kristen Meinzer, co-host of the By The Book podcast, shares her picks for best and worst self-help books. And host Keith McArthur speaks with Joelle Anderson about how mindfulness and meditation can help with insomnia.
44: Feel Less Busy and Get More Done with Laura Vanderkam
Oct 8, 2018 • 41 min
Laura Vanderkam, author of Off the Clock, shares tips to help us feel less busy while getting more done. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about calcium, dairy, and how much we really need.
43: The Healing Power of Food with Allison Melody
Sep 24, 2018 • 35 min
Allison Melody, host of the Food Heals podcast, talks about the healing power of food. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about the best exercise for weight loss.
42: How to Add Years to Your Life with Shaun Francis
Sep 10, 2018 • 58 min
Shaun Francis, author of Eat Move Think reveals how we can add years to our lives, while adding life to our years. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about his personal meditation struggles.
41: How to Get out of Debt with Chris Browning
Aug 27, 2018 • 33 min
With $27,000 in credit card debt, Chris Browning and his wife decided it was time to get serious about their finances. They cut cable, stopped going out to eat, and cancelled vacations. After they paid off their debt, Chris launched the popular Popcorn…
40. The Most Important Life Lesson. Ever.
Aug 13, 2018 • 37 min
What’s the most important life lesson you ever learned? Women’s Leadership Coach Sally Helgesen tells me her most important life lesson was to claim her place in the presence of powerful men. And emergency room doctor Brian Goldman says an error early in…
39: Wild Habits with Tara Mackey
Jul 30, 2018 • 33 min
Tara Mackey, author of WILD Habits, talks about growing up with an addict, and how she got hooked on prescription drugs before giving them up cold turkey. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about exercise without…
38: The Power of Kindness with Brian Goldman
Jul 16, 2018 • 67 min
Dr. Brian Goldman, author of The Power of Kindness, explains why empathy is essential in everyday Life. And host Keith McArthur shares an essay about his special needs son Bryson with music by Julie Maxwell.
37: How to Talk Nice (To Yourself)
Jul 2, 2018 • 32 min
Kathleen Trotter, author of Finding Your Fit, talks about the importance of being positive when we talk to ourselves. Mindfulness contributor Joelle Anderson explains what it means to eat mindfully. And host Keith McArthur does something scary.
Summer Podcast Schedule
Jun 25, 2018 • 1 min
Just a quick note to let you know that the My Instruction Manual podcast will be publishing every two weeks over the summer. I’ll be back with a full episode next week.
36: Summer Reading
Jun 18, 2018 • 46 min
In this special episode of the podcast, host Keith McArthur gets summer reading recos from some of the world’s most inspiring people. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells.
35: Personal Revolution with Allison Task
Jun 11, 2018 • 33 min
Allison Task, author of the book Personal (R)evolution, joins host Keith McArthur to share her tips to help you reach your biggest goals and wildest dreams.
34: Boosting Emotional Awareness
Jun 4, 2018 • 15 min
Joelle Anderson, a therapist and mindfulness coach, reveals how meditation can help boost our emotional awareness. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how to pack a gym in your suitcase when you travel.
33: Why Life Gets Better After 50 with Jonathan Rauch
May 28, 2018 • 30 min
Jonathan Rauch, author of The Happiness Curve, explains the science behind why life gets better in our fifties and sixties. Jonathan and host Keith McArthur each share their own happiness curve stories.
32: Resolutions and Healthy Snacking
May 21, 2018 • 11 min
Nutrition contributor Michelle Jaelin provides advice on healthy snacking. And host Keith McArthur announces the topic of his next book: Resolutions.
31: Guilty Pleasures
May 14, 2018 • 29 min
In this special episode of the podcast, host Keith McArthur ask some of the world’s most inspiring people about their guilty pleasures. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells.
30: Ask a Manager with Alison Green
May 7, 2018 • 39 min
Alison Green, author of Ask a Manager offers advice on some common workplace challenges. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how meditation can help with mental health challenges like depression and anxiety.
29: Get a Gold Medal Mindset with Dr. Jason Richardson
Apr 30, 2018 • 44 min
World champion athlete Jason Richardson talks about what it means to have a gold medal mindset. Now a psychologist, Jason teaches people how to live better lives as an author, podcaster, speaker and coach. And host Keith McArthur speaks with fitness…
28: Get Better at Work with Todd Davis
Apr 23, 2018 • 43 min
Todd Davis, author of Get Better, discusses how to build effective relationships at work. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the role that alcohol plays in your diet.
27: How Women Rise with Sally Helgesen
Apr 16, 2018 • 40 min
Sally Helgesen, author of How Women Rise, shares the 12 habits that may be holding you back from your next raise, promotion or job. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about the best mindfulness and meditation books.
26: How my Sister Saved My Life with Stephanie McArthur
Apr 9, 2018 • 37 min
Stephanie McArthur shares her experience of donating a kidney with podcast host Keith McArthur, who also happens to be her brother and recipient of the very same kidney. And nutrition contributor Michelle Jaelin talks about how to stay healthy when eating…
25: How to Find Love with Chantal Heide
Apr 2, 2018 • 35 min
Chantal Heide, author of seven books about relationships reveals the secret to finding love. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about Metta Meditation.
24: How to Be Resilient with Rick Hanson
Mar 26, 2018 • 45 min
Rick Hanson, New York Times best-selling author of Hardwiring Happiness, talks about his new book Resilient. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how to overcome the most common meditation stumbling blocks.
23: More Life Lessons from the World’s Most Inspiring People
Mar 19, 2018 • 40 min
In this very special edition of the podcast, life lessons from 10 of the most inspiring people on the planet. Host Keith McArthur speaks with Rick Hanson, Daisy Buchanan, Kristen Ulmer, Olivia D’Silva, Jake Nawrocki, Andrea Owen, Leslie Caubble, Carmela…
22: The Economy of Life with Olivia D’Silva
Mar 12, 2018 • 37 min
Olivia D’Silva, author of The Whole Life Economy shares what she says are the seven essential resources in the economy of life. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the risks of worrying too much about the foods…
21: How to Be Grateful
Mar 5, 2018 • 10 min
Host Keith McArthur reads an excerpt from his new book, 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You. It’s all about gratitude, including a gratitude hack you don’t want to miss.
20: Book Launch: Behind the Scenes
Feb 26, 2018 • 22 min
Keith McArthur takes readers behind the scenes of the launch of his upcoming book 18 Steps to Own Your Life.
19: Get It Done with Stever Robbins
Feb 19, 2018 • 50 min
Stever Robbins, host of the Get-It-Done-Guy Podcast and author of Get-It-Done Guy’s 9 Steps to Work Less and Do More, shares his best productivity hacks. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how exercise can help…
18: Reset Your Life with Jake Nawrocki
Feb 12, 2018 • 37 min
Jake Nawrocki, host of the Operation Self Reset podcast, outlines the steps we need to take to reset our lives. Host Keith McArthur announces the title and launch date of his next book. And mindfulness contributor Joelle Anderson explains why you might…
17: The Art of Fear with Kristen Ulmer
Feb 5, 2018 • 39 min
Kristen Ulmer, author of The Art of Fear, shares the four-step art of fear method. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about why most diets are a waste of time.
16: How To Be Grown Up with Daisy Buchanan
Jan 29, 2018 • 45 min
Daisy Buchanan, author of How To Be a Grown Up, teaches important life skills like how to be confident, how to manage money and how to wash your hair. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how exercise makes you…
15: “I’m about to die; I love you” with Leslie Caubble
Jan 22, 2018 • 36 min
Leslie Caubble, who recently moved to Maui, shares what went through her mind on the morning of Jan. 13, 2017 when an errant missile alert made her think she was about to die. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson…
14. How Failure Helped the World’s Most Successful People with Carmela DiClemente and Jeff Chegwin
Jan 15, 2018 • 35 min
Jeff Chegin and Carmela DiClemente, co-authors of Dare to Win, explain how failure helped some of the world’s most successful people including Steven King, Adele and David Bowie. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin…
13: Andrea Owen: Stop Feeling Like Sh*t
Jan 8, 2018 • 45 min
Andrea Owen, author of How to Stop Feeling Like Sh*t, reveals the 14 toxic habits that are holding us back from happiness. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about exercise resolutions for the new year.
12: Life Lessons From 10 of the Most Inspiring People on the Planet
Jan 1, 2018 • 33 min
In this special edition of the podcast, life lessons from 10 of the most inspiring people on the planet. Host Keith McArthur speaks to Jenny Blake, Kurek Ashley, Robert Puff, Luminita D. Saviuc, Jolenta Greenberg, Greg Wells, Fabiana Bacchini, Celeste…
11: Whose Instruction Manual? My Son Takes Over!
Dec 25, 2017 • 26 min
In this special holiday edition of the podcast, Keith McArthur’s son takes over and turns the tables on his dad. Connor McArthur asks his dad five questions to uncover his personal instruction manual, the Keith McArthur recipe for success. Then Keith asks…
10: Martin Gibala: The One-Minute Workout
Dec 18, 2017 • 41 min
Martin Gibala, author of The One-Minute Workout, reveals how to make high intensity interval training an efficient and effective component of your fitness routine. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about setting up…
9: Morra Aarons-Mele: A Roadmap for Introverts
Dec 11, 2017 • 45 min
Morra Aarons-Mele, author of Hiding In The Bathroom, shares tips for ambitious introverts. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about the importance of paying attention to physical sensations when we meditate.
8: Celeste Headlee: Conversations that Matter
Dec 4, 2017 • 37 min
Celeste Headlee, author of We Need to Talk, shares her tips on how we can all have conversations that matter. And Kathleen Trotter, our fitness contributor, critiques the fitness routine of host Keith McArthur.
7: Fabiana Bacchini: From Surviving to Thriving
Nov 27, 2017 • 39 min
Fabiana Bacchini shares how she found joy in her tumultuous through infertility, the loss of a child in utero and the birth of a severely premature son with cerebral palsy. Host Keith McArthur also speaks with nutritionist Michelle Jaelin who tells us the…
6: Dr. Greg Wells: Sleep, Eat, Move and Think Better
Nov 20, 2017 • 41 min
Dr. Greg Wells, author of The Ripple Effect, joins the podcast to talk about the connection between sleep, fitness, diet and the human mind.
5: Jolenta Greenberg: Living Life By The Book
Nov 13, 2017 • 37 min
Jolenta Greenberg talks about what it’s like to live her life one self-help book at a time, some early feedback from a listener and a chat with Kathleen Trotter about how to get started with a fitness routine.
4: Luminita D. Saviuc: Give These Things Up To Be Happy
Nov 6, 2017 • 32 min
Luminita D. Saviuc talks about the things we need to give up to be happy. Host Keith McArthur chats with mindfulness contributor Joelle Anderson and shares a story about one magical day at the ballpark with his special needs son Bryson.
3: The Big Secret to Happiness with Dr. Robert Puff
Oct 30, 2017 • 35 min
Featured interview with Dr. Robert Puff, host of the Happiness Podcast. We also chat with Sarah Warsi about when to give up on dreams, and meet our nutrition contributor Michelle Jaelin
2: Change Your Live Through Love with Kurek Ashley
Oct 30, 2017 • 40 min
Featured interview with Kurek Ashley, author of How Would Love Respond. We also meet our regular fitness contributor Kathleen Trotter.
1: Pivot Your Life and Career with Jenny Blake
Oct 30, 2017 • 40 min
The series premiere features Pivot author Jenny Blake and mindfulness contributor Joelle Anderson. Plus Keith McArthur on what we can all learn from a young man’s life and death.
Introducing My Instruction Manual
Oct 24, 2017 • 2 min
In this introductory episode, Keith McArthur reveals what sparked his quest for self improvement. He invites listeners to join him on a journey to be happier, healthier, have better relationships, be more productive, and achieve their biggest goals and…