Health & Wellness


I used to believe good habit building was a product of motivation alone. It wasn’t until I watched this TEDx talk by BJ Fogg and read The Compound Effect by Darren Hardy, did a true formula for good habit building emerge.

This talk explains the makings of behavior and how to create tiny ones around your big goals so that you achieve winning habits to get you there!

How It Works

  1. Decide on your desired outcome
  2. Pinpoint the behaviors that will get you to your desired outcome
  3. “Shrink” that behavior by making it an ever so tiny adjustment
  4. Take that behavior and do it directly AFTER an already existing behavior that you do at the frequency you want your new habit to take on. In other words: Use THE TINY HABITS FORMULA!
  5. ALWAYS remember to celebrate it!

“After I make coffee, I’m going to wash 1 dish in the sink”.

By the 4th or 5th day I began washing every dish in the sink mainly because once I started with 1 it was pretty easy to wash a few more until eventually, I finished them all! Now, I’m to the point where if I don’t wash every dish, I feel weird like something’s missing. The outcome is that my kitchen is cleaner without me thinking too much about it. And, to celebrate I make sure to drink my coffee with an obscenely huge smile on my face ^_^ (like, WHAM! TAKE THAT DISHES!!!)

The Compound Effect

By Darren Hardy

The Tiny Habit Formula can also work really well with developing morning routines. For example:

“After I wash my face, I will read 1 paragraph of the book I want to finish.”

See how this can easily lead to a daily reading habit AND you finishing the book!? Imagine if you did something like this with practicing meditation or journaling, the list goes on and on!

Small, Smart Choices + Consistency + Time = RADICAL DIFFERENCE

The Compound Effect by Darren Hardy covers this in great detail. This was one of the few books I wish I’d brought with me when I moved to Berlin. The key to habit forming is to do small things consistently. These small things will then compound and lead you to your desired outcome.

Currently speaking, your habits are already compounding and leading you to outcomes whether you recognize it or not. All of the little things we do day to day play a role in shaping our futures.

Whether its, health, hygiene, relationships, education, work, or even play; with this formula and philosophy, every aspect of our lives has the opportunity to build into the results we want and need. The only thing left to do is start!

Start today and share with me your progress in the comments or on Twitter @TheHashtagHERO

up, Up and AWAY!

Super Ivi, The Hashtag HERO

Many of you guys have been asking about daily meditation and good habit building, so I set up this live stream Q&A session with meditation expert Eddy Vero! If you missed it on Periscope, NEVER FEAR, its just been uploaded in its entirety on TheHashtagHEROTV.

Eddy Vero has been an expert teacher of Vedic meditation for seven years. His mission is to help people around the world develop a habit of daily meditation. His techniques focus on finding ways to make meditation relevant to our modern day lives.


2:49 How Eddy got into meditation
3:41 “Meditation is like meditation” The after effects of long-term meditative practice
5:04 How often Eddy meditates a day
5:29 What are some resources to help even people who have never meditated before, how to begin a daily habit
7:09 Is there a “best” time to meditate?
8:40 Finding a technique relevant to you
9:58 What is the main importance in meditating daily?
11:17 What helped you to keep the habit when you first started?
12:34 How old he was when he started meditating
13:33 Do you use apps and tech to help you with meditation?
15:03 Is meditation good for busy people?
16:56 Details into Eddy’s personal meditation routine
18:12 How has meditation altered his behavior in the real world?
19:41 What do you like most about meditation?
21:39 What Eddy loves about The Hashtag HERO!

The day I met Eddy, he said something about meditation that really stood out to me.

He mentioned that meditation is a practice of patience and forgiveness. He said throughout our practice we learn to forgive ourselves and be patient with our minds because they often run wild when we are trying to still them. It’s a process of forgiving yourself for having a crazy mind and having the patience to start again without judgment, over and over, and over again. You’re in a constant state of forgiveness.

I’ve heard that meditation involves patience and forgiveness dozens of times but I never really put together an interpretation of how it related to me in my actual practice. I’d always thought of it purely as an abstract context of “Be good to yourself because…well you just should be okay!?”.

But, when he said this it immediately clicked and broadened my perspective on incorporating these virtues more purposefully. Now my internal conversation looks something more like “Hey there mind, were you wandering again? Come on back let’s focus ;-)”.

Eddy lends great insight for thelping people understand the fundamentals of meditation in the most relevant ways. He’s a great teacher with a cool beard and contagious laugh! Definitely get to know him at and on Twitter @veromeditation.

up, Up and AWAY!

Super Ivi, The Hashtag HERO

Have an idea for our next Periscope Q&A? Drop me a line on Twitter @TheHashtagHERO or email

Can we hack self-confidence? The answer is YES.


Studies have shown that 93% of our communication is non-verbal. Of that 93%, 55% is communicated through body language alone: gestures, posture, facial expressions, eye-contact, appearance, and movement.

How We Communicate


the-hashtag-hero-power-poses-graphNice graph, right? But, how can we use this information to our advantage? Clearly, we are communicating far more with our bodies than with our words.




It turns out that the act of taking on a posture of power, even when you don’t feel so confident, can translate into higher levels of testosterone (a confidence hormone) and lower levels of cortisol (a stress hormone) even after holding the pose for just 2 minutes.

Social psychologist Amy Cuddy explains this phenomenon in the following Ted Talk:

We now know that our non-verbal communication not only governs how other people think and feel about us, but also how we think and feel about ourselves. Similar experiments have yielded similar results! See the effects in this Positive Thinking episode of Brain Games.

So, what constitutes a Power Pose?

Generally, wide open poses fit into this category, which translates into more powerful traits of assertiveness, confidence, and optimism.

In this #HEROAdventures episode with Movement For Modern Life founder Kat Farrants, teaches us her go-to power pose and shares practical uses that work for her!

When To Strike A Power Pose?

Power poses become very helpful when faced with stressful situations. It allows you a chance to stop, breathe and get into a mode of higher self-confidence. This Business Insider article demonstrates practical uses for work, along with image examples.

What’s Your Power Pose!?

Be someone’s HERO today and share this science with them! The stand they take may surprise you 😉

up, Up and AWAY!


Super Ivi, The Hashtag HERO

I had the opportunity to interview the author of one of my favorite books of all time! 

The Miracle Morning by Hal Elrod, has seriously transformed my life. Trust me, I don’t use the word ‘transformed’ loosely. Never in my wildest dreams (pun intended) did I ever see myself becoming a morning person overnight (more puns :P). All jokes aside, if you’ve ever wanted to start your days feeling at the top of your game, or simply wake up earlier and actually LIKE IT, then this book is absolutely for you.

@TheHashtagHERO meets @HalElrod! @TheHashtagHERO meets @HalElrod!

Hal is an exceptional business man, family man, and motivational coach. I was both humbled and ecstatic to have the chance to talk to the author who started it all. All the way from my headquarters in Berlin, we were able to conduct a video interview via Skype! It is my sincerest hope that this interview provide the utmost value to your life and that the principles in the book spring you into action, as they did for me.

|||||||||||||||QUICK WATCH OVERVIEW|||||||||||||||

(WATCH THE WHOLE THING but if you’re the on-the-go this timeline can help)

4:205:12 The Jim Rohn quote that changed everything for Hal during the darkest time of his life. 

5:436:38 6 key principles of The Miracle Morning.

6:507:16 “I already know that” vs “Am I living that?”

7:409:00 Hal’s extraordinary results after having his first Miracle Morning.

10:50 How to create high impact affirmations that spring you into action for achieving goals.

15:38 The superpower of The Miracle Morning and why it works. 

16:32 Hal’s greatest breakthrough during his morning routine.

19:45 The horrific accident that changed the course of Hal’s life. How he was able to bounce back in flying colors.

24:15 The 5 Minute Rule to get you past difficult situations. 

25:18 The most effective ways to use positive thinking. 


What did you think of this video? What were your greatest takeaways?

Liking (giving this video a thumbs up) on Youtube, is THE BEST WAY for you to let us know that we’re doing a great job in developing content. WE WANT TO KNOW!

I love discussion and answering questions/comments so please don’t be shy. Sharing has always been caring 😉

My greatest takeaway from this experience is to challenge your fears and don’t be afraid to reach out to your heroes! Chances are they’re waiting to hear from you <3


up, Up and AWAY!

Super Ivi, The Hashtag HERO


PS: Here’s a link to Hal’s Achieve Your Goals Podcast. It’s great to listen to back to back.

In April I tweeted:

Even after being utterly star-stricken at the author’s speedy reply, I still didn’t manage to get my hands on a hardcopy of The Miracle Morning until a week ago*.

I’ve never considered myself to be a “morning person”. In fact, I couldn’t wait to go to college so that I’d have the sweet freedom to schedule my classes after 12PM. Which of course, only further perpetuated this dusk-only lifestyle.

Over the summer, I’d witnessed sunsets on the westside of the Hudson river virtually every day. One day I thought to myself:

“Man, I can’t even remember the last time I’ve seen the sunrise in the morning. I can pretty much count the number of sunrises I’ve seen in my entire life on one hand. ”

It felt ridiculous to even say that out loud! I’d grown so accustomed to getting my work done late at night, that the thought of waking up any earlier, or worse, going to sleep earlier seemed even more outrageous. And besides, what was the point of waking up earlier if I was going to be tired all day? No one likes a tired superhero….NO ONE. I work just fine this way don’t I?…don’t I?! 


Still I felt a charge. I knew I could “become a morning person” if I really wanted to but “really wanting to” had yet to occur; that is until this article in Success Magazine came around:

The undeniable positive correlation between highly successful people and waking up early, didn’t come as a surprise. What I’d found most interesting was that the most successful people looked forward to their mornings, cherished them in fact. They wake up excited because the first few hours of the day are used solely for personal development. Things that I regularly cram throughout the week (ex: reflecting, reading, exercise etc.) , they were doing everyday first thing in the morning. #Genius!

And, here I was clinging desperately to sleep!? Not wanting to have to get up and answer to calls, text, emails, meetings etc? The fact of the matter is, I was choosing to wake up and have to answer to those things first thing. In reality, I could be doing way more personally fulfilling things beforehand, which would allow me to have a clearer mind and more cheerful attitude when it did come time to get work done.

This habit and mentality was unsuccessful and NEEDED to go ASAP.

Challenge Accepted

I’ve since embarked on The Miracle Morning 30 Day Challenge.

The Miracle Morning imparts what Hal Elrod calls Life S.A.V.E.R.S. These are activities you do in the first 60 minutes when you wake up!

  1. Silence/Meditation
  2. Affirmations
  3. Visualization
  4. Exercise
  5. Reading
  6. Scribing/Journaling

My Miracle Morning Regimen

  1. Meditation (10 minutes) Guided with Insight Timer
  2. Affirmations (10 minutes)
  3. Visualization (10 minutes) Imagining my ideal existence to this really good song.
  4. Yoga + Walk Doggy (15 minutes)
  5. Reading (10 minutes)
  6. Journaling (5 minutes)

Day 1 was pretty tough downing an entire glass of water and immediately taking a shower helped (suggestions in the book). But, today (Day 2) when my alarm went off I sprung right out of bed which completely took me by surprise! When I realized what had just happened I thought


After that I most definitely wasn’t going back to sleep. Its cliché but I totally regard what happened this morning as a miracle. I encourage you guys to check out the book. Please don’t take as long as I did to start reading it. The book gives you lots of tips and really sets in the mentality that must be built in order for you to implement The Miracle Morning. I’m really looking forward to the rest of the “challenge” and being more awake for LIFE IN GENERAL!

up, Up and AWAY!

Super Ivi, The Hashtag HERO