Tag: #HappinessFormula

#SMARTHappinessFormula by #WelshDragon #MikeArmstrong

😎Happiness, Productivity and Success…

As winter sets upon us (well in the UK anyway) it can be a period of SADness (Seasonal Affective Dissorder).

If you suffer with this then it’s time to get #SMART with your Lifestyle in order to beat S.A.D become a happier version of you, and increase your productivity!

It’s time to follow the #SMARTHappinessFormula from #WelshDragon #MikeArmstrong

Ability to Perform
Random Kindness

Sleep – get 7-8 hours a night
Meditation / Mindfulness- do 30 mins a day
Ability To Perform – Exercise Daily for at least 30 mins, eat a health well balanced nutritional diet and keep well hydrated (drink lots of water)
Do lots of Random and non random kindness each day to others
Set lots of small, medium and long term goals and achieve some of these daily!

Then you’ll be the happiest you that you can be!


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

How to sleep – 8 simple hacks to help you nod off from eating a Marmite sandwich to warming your feet

IT’S alarming how lack of sleep affects us, from zero motivation to sore eyes and aching joints. We suffer on average nine nights of bad kip a month.…

How to sleep – 8 simple hacks to help you nod off from eating a Marmite sandwich to warming your feet

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#MorningMotivation – Time to get SMART – #SMARTHappinessFormula

Listen to the most recent episode of my podcast: #MorningMotivation – Get SMART, Get HAPPY & Achieve😎🔝💪😎🙌🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧🌍🎙- Motivation by #MikeArmstrong 🎙💪 #SMART https://anchor.fm/mike-armstrong9/episodes/MorningMotivation—Get-SMART–Get-HAPPY–Achieve–Motivation-by-MikeArmstrong–SMART-ejbmlb


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Follow Johann Callaghan and her Empowering Family Health Podcast YouTube Channel…


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#MorningMotivation from the 🇬🇧#MikeArmstrongPodcast with 10 morning motivational quotes…

Listen to the most recent episode of my podcast: #MorningMotivation 10 morning motivational quotes 🧠💪🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧🌍🙌😎🚀🎙Motivation by #MikeArmstrong #MA #MAGroup https://anchor.fm/mike-armstrong9/episodes/MorningMotivation-10-morning-motivational-quotes-Motivation-by-MikeArmstrong-MA-MAGroup-eige5p

#MorningMotivation 10 morning motivational quotes 🧠💪🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧🌍🙌😎🚀🎙- Motivation by #MikeArmstrong #MA #MAGroup – #DailyMotivation by #MikeArmstrong🧠💪😎🙌🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧🌍🎙- Motivation by #MikeArmstrong – Morning Motivation Episode where Mike Armstrong provides daily morning motivation on the Mike Armstrong Podcast #MikeArmstrongPodcast ⏰🎙 #MikeArmstrong #YouCanDoIt #PositivityPodcast #Motivation #MotivationalPodcast #Entrepreneurship #PersonalDevelopmentPodcast #SalesPodcast #MarketingPodcast 😎 #Sales #Marketing #PersonalDevelopment #WOLFofWALES #WOW 🐺🏴󠁧󠁢󠁷󠁬󠁳󠁿 #WOWPodcast #SalesTraining #LifeCoaching #BusinessTraining from #MikeArmstrong Teaching people how to achieve their goals and dreams via various motivation, education and personal development teachings! #MikeArmstrongSalesTraining #MikeArmstrongMarketingTraining #MikeArmstrongBusinessTraining #MikeArmstrongEntrepreneurTraining #MikeArmstrongTraining #MATraining on his #YouCanDoItPodcast – #MikeArmstrongPodcast / #MikeArmstrongPodcasts – Rapid Business Growth, Personal Development and Sales & Marketing Training & Advice From #MikeArmstrong on the #YouCanDoItPodcast #YCDI #YCDIPodcast featuring the #Awesome Mike Armstrong #AwesomeArmstrong – #Motivation #Motivated #Motivational #MotivationalPodcast – #10x #20x #Infinityx  #BusinessGrowth #RapidBusinessGrowth #PersonalGrowth #PersonalDevelopment 🚀😎 – #MikeArmstrongYouCanDoItPodcast – More About Mike;  Mike is “The Awesome Mike Armstrong” – A #Philanthropic #Entrepreneur who loves to help people. He’s also an Author, Speaker, Mentor, Coach, Blogger, Vlogger & Podcaster who lives to help people especially; Struggling Business Owners and Entrepreneurs who need a lift and those suffering with Mental Health issues #MentalHealth #MentalWellbeing #MentalHealthSupport. Mike has spent years cultivating an awesome global network, and is currently building an #AwesomeArmy of similarly minded #Philanthropist #Entrepreneurs and is happy to share the contacts and the love with those who are deserving. If that’s you please get in touch with Mike. Mike Armstrong of Mike Armstrong Ltd | MA Group | MA Consultancy | MA Web | MA Training | Marketing Wales / WelshBiz | Tourism Wales | Things To Do In | MA News | MAN Media | MA Property | Mike Armstrong News & Mike Armstrong’s You Can Do It Podcast. Mike’s areas of Interest and Expertise include Welsh Business News & Events, UK Business News & Events, Global Business News & Events, Business Advice & Personal Development, Rapid Business Growth, Happiness, Success, Goal Achieving, Knowledge Sharing, Elite Performance, as well as Sales & Marketing Mentoring, Coaching, Training and Services inc. Sales & Marketing Strategy & Services, Social Media Strategy & Services, SEO Strategy & Services, Content Marketing Strategy & Services, Ecommerce Strategy & Services, Business Growth Strategy & Services and Property Maintenance, Property Management and Property Development Joint Ventures (JV’s) – All aimed at Biz Owners, Entrepreneurs, Speakers, Coaches, Startups, Networkers, Global Networks and people in need of help, support, love and a pick me up etc.

MA Website – https://mikearmstrong.me #MikeArmstrong

MA News Site – https://MikeArmstrong.me/news/




MA Podcast – https://anchor.fm/mike-armstrong9


#YouCanDoItPodcast #WOLFofWALES #WOWPodcast

Co. Websites – www.maconsultancycardiff.com #MAConsultancy

www.marketing.wales  #WelshBiz

Search & connect with Mike Armstrong in any social media as well as MA Consultancy & WelshBiz!

Also pls join one or all of my Cardiff Businesses, Welsh Businesses, UK Businesses, Global Businesses, Global Networkers, Entrepreneur Zone, Wolf of Wales Fans, Mental Health Support Group, or Mike Armstrong Podcast Fans – Groups on FB 👍😎 or the #AwesomeArmy if you want to get involved and join the team!

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Why you should Meditate?

The Many Health Benefits of Meditation

The popularity of meditation is increasing as more people discover its many benefits.

Meditation is a habitual process of training your mind to focus and redirect your thoughts.

This article reviews 12 health benefits of meditation.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.

Please find 12 health benefits of practicing the art of meditation…

Stress Reduction is one of the most common reasons why people try meditation.

1 study, which included over 3,500 adults, showed that it lives up to its reputation for stress reduction.

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.

The effects of cytokines can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.

During a 2-month study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

Another study, on nearly 1,300 adults, demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress.

Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia.

SUMMARY: Many styles of meditation can help reduce stress. Meditation can also reduce symptoms in people with stress-triggered medical conditions.

Less stress can lead to less anxiety.

For example, an 2 month study of mindfulness meditation helped participants reduce their anxiety.

It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, obsessive-compulsive behaviours, paranoid thoughts and panic attacks.

Another study, followed up with 18 volunteers 36 months after they had completed an two-month meditation program. Most volunteers had continued practicing regular meditation and maintained lower anxiety levels over the long term.

A larger study in 2,466 participants also showed that a variety of different meditation strategies may reduce anxiety levels.

For example, yoga has been shown to help people reduce their levels of anxiety. This is likely due to benefits from both meditative practice and physical activity.

Meditation may also help control job-related anxiety in high-pressure work environments. 1 study found that a meditation program reduced anxiety in a group of nurses.

SUMMARY: Habitual meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias, paranoia and obsessive-compulsive behaviours.

Some forms of meditation can also lead to an improved self-image and more positive outlook on life. 

2 studies of mindfulness meditation found decreased depression in over 4,600 adults.

1 study followed 18 volunteers as they practiced meditation over 36 months. The study found that participants experienced a long-term decrease in their levels of depression.

Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may reduce depression by decreasing these production of these inflammatory chemicals.

Another controlled study compared electrical activity between the brains of people who practiced mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism.

SUMMARY: Some forms of meditation can improve depression and create a more positive outlook on life. Research shows that maintaining an ongoing habit of meditation may help you maintain these benefits long term.

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self. 

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognise thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive thought patterns.

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions.

In another study, 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to a control group that had been placed on a wait list for the program.

Experience in meditation may cultivate more creative problem solving.

SUMMARY: Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention. 

For example, a study looked at the effects of a 2-month mindfulness meditation course and found it improved participants’ ability to reorient and maintain their attention.

A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer.

These workers also remembered details of their tasks better than their peers who did not practice meditation.

1 review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention.

Even meditating for a short period may benefit you. 1 study found that 4 days of practicing meditation may be enough to increase attention span.

SUMMARY: Several types of meditation may build your ability to redirect and maintain attention. As little as 4 days of meditation may have a noticeable effect.

Improvements in attention and clarity of thinking may help keep your mind young. 

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts. It improved participants’ ability to perform memory tasks in multiple studies of age-related memory loss.

A review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers.

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can also help control stress and improve coping in those caring for family members with dementia.

SUMMARY: The improved focus you can gain through regular meditation may increase memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies.

22 studies of this form of meditation have demonstrated its ability to increase peoples’ compassion toward themselves and others.

1 study of 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced.

Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management.

These benefits also appear to accumulate over time with the practice of loving-kindness meditation.

SUMMARY: Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy and compassionate behaviour toward others.

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviours.

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviours.

1 study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress.

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating.

SUMMARY: Meditation develops mental discipline and willpower and can help you avoid triggers for unwanted impulses. This can help you recover from addiction, lose weight and redirect other unwanted habits.

Nearly 50% of the population will struggle with insomnia at some point.

1 study compared 2 mindfulness-based meditation programs by randomly assigning participants to 1 of 2 groups. 1 group practiced meditation, while the other didn’t.

Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn’t meditate.

Becoming skilled in meditation may help you control or redirect the racing or “runaway” thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep. 

SUMMARY: A variety of meditation techniques can help you relax and control the “runaway” thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions. 

For example, 1 study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through 4 days of mindfulness meditation training, while others had not.

The meditating patients showed increased activity in the brain centers known to control pain. They also reported less sensitivity to pain.

1 larger study looked at the effects of habitual meditation in 3,500 participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain.

An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life.

In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain. 

SUMMARY: Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used as a supplement to medical care or physical therapy.

Meditation can also improve physical health by reducing strain on the heart. 

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function. 

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes. 

A study of 996 volunteers found that when they meditated by concentrating on a “silent mantra” — a repeated, non-vocalized word, blood pressure reduced by about five points, on average.

This was more effective among older volunteers and those who had higher blood pressure prior to the study.

A review concluded that several types of meditation produced similar improvements in blood pressure.

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the “fight-or-flight” response that increases alertness in stressful situations.

SUMMARY: Blood pressure decreases not only during meditation, but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

People practice many different forms of meditation, most of which don’t require specialised equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation: 

  • Focused-attention meditation: Concentrates attention on a single object, thought, sound or visualisation. It emphasises ridding your mind of attention and distraction. Meditation may focus on breathing, a mantra or a calming sound.
  • Open-monitoring meditation: Encourages broadened awareness of all aspects of your environment, train of thought and sense of self. It may include becoming aware of thoughts, feelings or impulses that you might normally try to suppress.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community. 

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively. 

SUMMARY: If you’re interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

Meditation is something everyone can do to improve their mental and emotional health. 

You can do it anywhere, without special equipment or memberships. 

Alternatively, meditation courses and support groups are widely available.

There’s a great variety of styles too, each with different strengths and benefits. 

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Why you need a good night sleep!

Why you need a good night’s sleep 💤

We have all experienced a time when your alarm goes off after a sleepless night and you drag yourself out of bed feeling like a bear with a sore head.

A poor night’s sleep can leave you feeling tired, irritable and unable to concentrate. You crave a pick-me-up in the form of sugar or caffeine and spend most of the day wishing, hoping and praying for the moment you can get undressed and crawl back into bed again.

On the other hand, eight hours of deep sleep can see you springing out of bed “feeling the joys of spring” and ready to take on anything that the day has to offer you.

However, when you have a lot on your mind, getting a good night sleep can be easier said than done…

Just like having regular exercise and eating a healthy diet, getting a good night sleep is an essential part of looking after your health.

Here we look at some of the health benefits of sleep and why it’s important to make your usual 7.5 to 8 hours sleep a priority.

10 Health Benefits of a Good Night’s Sleep!

For tips and advice on how to improve your sleep, visit our information on how to get a good night’s sleep.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

  1. Good Sleep Can Improve Your Attention & Concentration – It’s no surprise that getting a good night’s sleep can help to keep your energy levels up. Less well known though is that plenty of rest can also help to keep your mind from wandering and maintain your concentration throughout the day. Not sleeping properly can mean that both your body and brain fail to function properly through the next day. Not being properly rested could impair your attention span, concentration, strategic thinking, risk assessment and reaction times. This is even more important if you have a big decision to make, are driving, or are operating heavy machinery. So getting plenty of sleep can help you to stay sharp and focused all day long and could even improve your safety.
  2. Good Sleep Can Help You To Learn More & Make More Memories – Not only does sleep allow your body the time it needs to rest, repair and rebuild, but it also does the same for your mind. As you sleep, your brain begins to organise and process all of the information that you have taken on during the day. It converts your short-term memories into long-term memories. This helps you to learn better and remember better which means that when you wake up, you can often see things more clearly and remember things better.
  3. Good Sleep Can Help You Maintain A Healthy Weight – Not getting enough sleep can make it more difficult to control your appetite and thus can impact your eating causing you to gain weight. If you do not sleep properly, your body will need more energy because it’s awake for longer. Some research has even suggested that being sleep-deprived changes the level of hormones that signal hunger and fullness in your body. This can make you more likely to choose unhealthy foods (like those high in sugar), and to overeat, particularly later in the day. So sleep plays a key role in regulating how your body uses food for energy and getting enough sleep could help to control your weight.
  4. Good Sleep Can Keep Your Heart Healthy – A lack of sleep can increase your risk of developing a number of problems including high blood pressure, diabetes and coronary heart decease. Waking up too often is thought to stimulate your sympathetic nervous system which is the system that is responsible for your body’s ‘fight-or-flight’ response. The ‘fight-or-flight’ response is how your body physically reacts when it senses danger. Your sympathetic nervous system also activates your cardiovascular system and increases your blood pressure to prepare you for waking up. If you are regularly being kept awake too much or being woken up a lot, your body cannot compensate for this rise in blood pressure and your level may remain higher than expected. Having high blood pressure is also a major risk factor for stroke and coronary heart disease. Poor sleep has also been linked to poor insulin regulation and resistance. Insulin is the hormone that controls your blood sugar and if you are not getting enough sleep, your body’s ability to regulate your blood sugar becomes disrupted and the levels of sugar in your blood can increase, which could cause diabetes. Therefore getting a good night’s sleep is an important factor in looking after your cardiovascular health.
  5. Good Sleep Can Keep Your Immune System Strong Which Can Prevent You Catching Many Illnesses – Getting a good night’s sleep can help to keep your immune system fighting fit and keep germs at bay. Sleep gives your body the time it needs to rest and repair, which is one of the reasons you feel tired and want to sleep more when you are not feeling very well. Good sleep supports the proteins and cells of your immune system to detect and destroy any foreign invaders that your body might come into contact with, such as viruses like the common cold etc. Good sleep also helps these cells to remember past invaders, so that if you come across the same bugs and germs again, you are better prepared to fight them off the next time. So a good night’s sleep can help to strengthen your body’s immune response and it’s essential that you allow yourself time to rest & recover, when you are ill or run down.
  6. Good Sleep Can Take Care Of Your Emotional Wellbeing – If you have got a lot on your mind and are struggling with your emotions, going over things in your head can often keep you awake at night. If you are up all night worrying, you can often see a change in your mood and a lack of sleep can leave you feeling low and down. This could then cause you to feel more anxious and create more negative thoughts about not sleeping which could keep you awake even longer and can turn into a vicious cycle of worry and poor sleep. If this happens you can try practising meditation or mindfulness to help you sleep and take care of your emotional wellbeing. Alternatively you could try writing down your worries & concerns on a pad by the side of the bed before you go to sleep. This can help to put your thoughts in order as well as getting certain concerns off your mind, so that you are able to fall to sleep.
  7. Good Sleep Can Really Help Your Mental Health – Not only is sleep important when looking after your physical health, but it plays a massive part in looking after your mental health too. If you are not sleeping properly, you are at a much higher risk of developing poor mental health.
  8. Good Sleep Can Reduce Your Stress Levels – There are lots of things that can cause you to feel stressed, and how you personally deal with stress is different for everyone. Feeling stressed, for example, from work, relationships, financial or health concerns, is often a key factor for people who are struggling to sleep. When you are feeling stressed, your body releases ‘stress hormones’, for example cortisol, and this can keep you awake. On the other hand, a good night’s sleep can have the opposite effect of relaxing the systems in your body that are responsible for this stress response.
  9. Good Sleep Can Help You To Maintain Good Relationships – It’s no secret that a bad night’s sleep can leave you feeling grumpy and this can affect relationships. Making sure to get good sleep can help to put you in a more positive headspace which will make you feel good. This is likely to be felt by the people around you, such as your colleagues and loved ones which can help you to build and maintain these relationships. Therefore getting good sleep can help you to maintain good relationships. How much sleep you get can affect your language, reasoning skills and communication skills. All of these are key factors when building relationships with others.
  10. Good Sleep Can Have A Major Effect On Inflammation In Your Body – Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel disease. One study observed that sleep-deprived people with Crohn’s disease were twice as likely to relapse as patients who slept well. Researchers are even recommending sleep evaluation to help predict outcomes in individuals with long-term inflammatory issues

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#SMARTHappinessFormula – How I Lost 1 & 1/2 Stones in Lockdown…

Listen to the most recent episode of my podcast: #SMARTHappinessFormula – How I lost 1 and 1/2 stones in Lockdown using my #HappinessFormula #Fitness https://anchor.fm/mike-armstrong9/episodes/SMARTHappinessFormula—How-I-lost-1-and-12-stones-in-Lockdown-using-my-HappinessFormula-Fitness-efl06u

#SMARTHappinessFormula – How I lost 1 and 1/2 stones in Lockdown using my Happiness Formula (the SMART Happiness Formula). #HappinessFormula #Fitness #Exercise #EatingWell #NotDrinking #GivingUpAlcohol #Health #Wellbeing #Weightloss – #Sleep #Meditation/#Mindfulness #AbilityToPerform #RandomKindness #Targets by Welsh UK & Global Entrepreneur & Networker Mike Armstrong #MikeArmstrong #WelshBiz #UKBiz #EuropeanBiz #GlobalBiz #OnlineEvents

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#MorningMotivation Get back up and keep going no matter how many times you get knocked down…

Listen to the most recent episode of my podcast: #MorningMotivation Get back up & keep going no matter what 💪 Motivation by UK speaker #MikeArmstrong https://anchor.fm/mike-armstrong9/episodes/MorningMotivation-Get-back-up–keep-going-no-matter-what–Motivation-by-UK-speaker-MikeArmstrong-efd71h

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Motivational Speech by Arnold Schwarzenegger That Went Viral…


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#MorningMotivation – This Morning’s Motivatiobal Episode on the #MikeArmstrong #YouVanDoItPodcast was on Gratithde & Affirmations

Listen to the most recent episode of my podcast: #MorningMotivation Use Gratitude & Affirmations to Achieve Your Goals, Dreams & Aspirations 🇬🇧😎🙌🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧🌍 https://anchor.fm/mike-armstrong9/episodes/MorningMotivation-Use-Gratitude–Affirmations-to-Achieve-Your-Goals–Dreams–Aspirations-ef69uc

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

The SMART Happiness Formula – #SMARTHappinessFormula

Check out Mike Armstrong’s SMART Happiness Formula which has been recently posted on the Mike Armstrong YouTube Channel….

SMARTHappinessFormula #SMART #HappinessFormula


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

5 ways to sleep faster and easier

One of the most common problems among adults is not being able to sleep, so-called “Insomnia”. It’s not like the Coronavirus! There are very simple …

5 ways to sleep faster and easier

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Please check out and subscribe to the Mike Armstrong YouTube Channel – #MikeArmstrong

Enjoy Business & Life Coaching Videos as well as Sales, Marketing, Blogging, Podcasting, Networking and Entrepreneurship videos from Mike Armstrong and other Entrepreneurs, Motivators and Personal Development Coaches and Mentors on the Mike Armstrong YouRube Channel #MikeArmstrong #MikeArmstrongVideos #MikeArmstrongYouTube — view and subscribe on m.youtube.com/channel/UCOLbKJHTSDNXtiQnd_JSWCw

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Get better sleep to strengthen your immune system

By Glenn Paradise, Dep Slepwear We all know that sleep is important to our health. We get a good night’s sleep and we feel good the next day. 279 …

Get better sleep to strengthen your immune system

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

#OnlineEvents – Happy Place Festival | 12th June – 12th July hosted by Fearne Cotton…

Happy Place Festival
Welcome to Happy Place Virtual Festival.
We’re excited to present a month-long schedule full of passionate people promoting mental and physical wellbeing! Roam around our virtual grounds and find inspiration from the amazing performances, tutorials, and speakers that are making this festival so special!

Connect your mind and body, unlock your creativity, and find your Happy Place!

The festival is completely free, but we encourage you to donate to our wonderful charity partners.

— Read more and get involved on www.happyplacefestival.com/

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Practical advice on Meditation

Practical advice on Meditation

Practical advice on Meditation
— Read on mindfulnesstomeditation.wordpress.com/2020/04/25/example-post/

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Benefits of Meditation

I believe one of the main benefits of meditation, even if only a few minutes a day, is to allow us to create a pause between a stimulus and our …

Benefits of Meditation

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Listen to some of the latest episodes on the Mike Armstrong Podcast #MikeArmstrong #YouCanDoItPodcast

Check out my podcast, Mike Armstrong’s Podcast – Mike’s You Can Do It Podcast – MikeArmstrongPodcasts by #MikeArmstrong , on Anchor! https://anchor.fm/mike-armstrong9

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

How To Fall Asleep Faster & Sleep Better – 5 Tips For Getting a Good Night Sleep

1. Get into a daily routine
With everything happening at the moment, it’s likely your normal routine has been disrupted. But having a regular sleeping pattern is really important for good sleep.

It may be harder to do right now, but if you can wake up, wind down and go to bed around the same time each day, it will really help. If possible, avoid napping too.

Remember, your sleep routine starts before you actually get into bed, so build in time every evening to wind down – and try to switch off from your tech.

Things like reading, gentle stretches or meditation are a good way to unwind, and keeping chargers for your devices out of the bedroom can help you avoid absent-minded scrolling.
Listen: Progressive muscle relaxation

2. Manage your worries
Concern or anxiety about the coronavirus outbreak is perfectly normal, but these feelings can affect how easily you fall asleep and how well you sleep.

There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news.

If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.

Using techniques like reframing unhelpful thoughts might also help.
Video: Reframing unhelpful thoughts

3. Prepare your body for sleep
Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behaviour that can end up making your sleep worse, especially at times like these.

Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.

Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep, and make sure you stay at least 2 metres apart from others if you’re exercising outside.

4. Create a restful environment
Simple things can have a big impact when it comes to falling asleep and staying asleep.

It’s generally easier to drop off when it’s cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.

Wearing earplugs, putting your phone on silent and face down (or out of the room entirely), keeping clocks out of view and making sure the room is well ventilated can all make a big difference.

Some people also find playing ambient sounds like rainfall, gentle music or white noise helpful.

5. Confront sleeplessness
If you’re lying awake unable to sleep, do no not try to force it. If you’re tired and enjoying the feeling of resting, then sleep may naturally take over.

But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.

— Read more on www.nhs.uk/oneyou/every-mind-matters/coronavirus-how-to-fall-asleep-and-sleep-better

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Happiness Formula: Learn It To Become Actually Happier

Happiness Formula: What Makes You Happy (And What Doesn’t) Sandip Roy

– By Nils Salzgeber

In the 20th century, psychology was primarily focused on pathology, victimology, and mental illness. For every one hundred published articles on mental illness, there was only one published on mental health. This led to a great understanding of negative aspects of human behavior such as depression, anxiety, or schizophrenia.

Unfortunately, it also led to only very little progress on positive aspects of human behavior such as happiness and well-being.

Basically, the psychologists were pretty good at taking someone from -8 to -4 to 0 on a scale of well-being. But they weren’t very skilled at getting someone from 0 to +4 to +8.

Enter: Martin Seligman.

In the year 2000, he and his colleagues decided to start aggressively studying the positive elements of human living such as positive emotion and happiness. They created a new branch of research and called it Positive Psychology.

Two years later, in 2002, Martin Seligman published a book on happiness called Authentic Happiness. The book distills years of research into practical and easy-to-understand guidelines for living a happier life. At the heart of the book lies his formula for happiness — a super simple overview of all the factors that influence our happiness.

In this article, we’ll take a thorough look at the formula and find out what you can do to become happier.

The Happiness Formula

Without further ado, here’s the happiness formula:

H = S + C + V

H stands for enduring level of happiness
S is your set range
C is the circumstances in your life, and
V represents factors under your voluntary control.
In the remainder of this article, we’ll discuss each variable in detail.

H: Your Enduring Level Of Happiness

It’s important to distinguish between your momentary level of happiness and your enduring level of happiness.

Momentary happiness can easily be increased by little joys such as praise from your boss, chocolate, a fun movie, sex, flowers, or a massage.

Increasing the number of transient bursts of happiness in your life, however, is not the goal here. Instead, the goal is to raise your enduring level of happiness (which won’t be accomplished by merely increasing the number of bursts of momentary positive feelings).

The remaining three variables in the happiness formula will show us what increases or decreases our enduring levels of happiness.

S: Your Set Range

Some discouraging news: About 50 percent of your happiness is completely out of your control because it depends on your genes.

You may be genetically wired to be very happy most of the time. Or you may be genetically wired to be sad most of the time. Or you’re somewhere in the middle.

The point is, your genes make up for 50 percent of your happiness, and that can’t be changed. This means you have a so-called happiness set-point to which you will always gravitate towards in good as well as in bad times.

Getting your book published, going on holidays, meeting your future wife or husband, each of these may raise your happiness level for a while but, in a few weeks or months, it will drift back to your set-point.

This happens because of a process called adaptation. Human beings, it turns out, are adaptation machines. We take good things for granted and overcome daunting obstacles, only to return to our natural happiness set-point.

[Here’s a short history of “Happiness” – The Brand that unexpectedly found its way into mainstream marketing.] You won the lottery? You’ll be happier for a few months, but then you’ll be back to your set-point.

Got fired from your job? You’ll be a bit less happy for a few weeks or months, but then you’ll be back at your set-point.

Here’s an example from the book:

Even individuals who become paraplegic as a result of spinal cord accidents quickly begin to adapt to their greatly limited capacities, and within eight weeks they report more net positive emoting than negative emotion. Within a few years, they wind up only slightly less happy on average than individuals who are not paralyzed.

The bottom line is, we have a set range of happiness towards which we naturally gravitate. This set range is what’s keeping your level of happiness from increasing.

Thankfully, we can use the other remaining variables, C and V, to raise that level.

C: Circumstances

If you want to lastingly raise your level of happiness by changing the external circumstances of your life, Martin Seligman says the following strategies are proven to work:

Live in a wealthy democracy, not in an impoverished dictatorship (a strong effect)
Get married (a robust effect, but perhaps not causal)
Avoid negative events and negative emotion (only a moderate effect)
Acquire a rich social network (a robust effect, but perhaps not causal)
Get religion (a moderate effect)
And here are the external circumstances that you don’t need to bother about:

Make more money (money has little or no effect once you are comfortable enough to buy this book, and more materialistic people are less happy)
Stay healthy (subjective health, not objective health matters)
Get as much education as possible (no effect)
Change your race or move to a sunnier climate (no effect)
You’ve probably noticed: Changing these circumstances is either impractical, expensive, or downright impossible. And even if you could alter all of the above circumstances, they wouldn’t make much of a difference for you.

Why? Because they account only for between 8 and 15 percent of the variance in happiness.

The good news is that there are a set of internal circumstances that are easier to change and will have a greater impact on your happiness. These internal circumstances are what the last variable, V, is all about.

V: Voluntary Variables

If you want to change your enduring level of happiness, this is where the money is. The Voluntary Variables account for about 40 percent of your happiness and get divided into three buckets:

Positive emotions about the past (e.g. satisfaction, contentment, fulfillment, pride, and serenity)
Positive emotions about the future (e.g. optimism, hope, faith, and trust)
Positive emotions about the present (e.g. joy, ecstasy, calm, test, ebullience, pleasure, and flow)
The more positive emotion you have about past, future, and present, the happier you will be. Therefore, to raise your lasting level of happiness, you have to change how you feel about your past, how you think about the future, and how you experience the present.

We’ll take a closer look at each of those right now.

How To Feel Lastingly Happier About Your Past

How you feel about the past can have a big impact on your happiness. You can either experience a lot of negative emotions about the past (as resentment, anger, pity) or a lot of positive emotions (as satisfaction, contentment, fulfillment, pride, serenity).

The more positive your view of the past is, the happier you will be. That may sound a bit oversimplified, but it’s mainly true.

So, how do you improve your happiness about the past? Martin Seligman offers three strategies in the book:

Let go of thinking that your past determines your future. This belief engenders a certain passivity about life that is not going to be any helpful. The remedy is an easy one. Simply realize that you have a fairly big amount of control over life. You can make yourself happier. You can become more successful. And, of course, you can achieve a lot of great things if you put in the work and stay patient.
Be grateful about the good things in your past. Gratitude amplifies the good events that happened to you in the past. To ignite feelings of gratitude about your past, you can try writing a gratitude letter or journal about things/events/people you’re grateful for on a regular basis.
Learn to forgive past wrongs. Forgiveness is all about loosening the power of bad events in the past to embitter you. Holding on to anger, resentment, pity, or any other negative emotion over a past event will lower your levels of happiness, and you know that. Seligman recommends a process called R.E.A.C.H. to practice forgiveness.
Those three strategies will help you feel lastingly happier about the past. Next up, feelings about the future.

How To Feel Lastingly Happier About Your Future

Your feelings about the future — good (optimism, hope, faith, and trust) or bad (fear, anxiety, or dread) — are determined in large by your thoughts and interpretations of the world.

If you think you’re going to completely mess up your presentation next week, then you won’t be very happy. If, on the other hand, you’re looking forward to your vacation in Bali next month, then you’ll be a lot happier.

The #1 strategy Seligman recommends for improving our feelings about the future is to recognize and dispute automatic pessimistic thoughts. It’s all about keeping things in perspective and it’s actually pretty easy to do.

To improve how you feel about future, recognize and dispute your automatic pessimistic thoughts. CLICK TO TWEET
Let’s say you’ve just gotten some bad feedback from your boss. Your natural reaction might be terribly negative: “Oh my God, I must be the worst employee ever. I can’t even get a simple reservation right. Maybe I should just quit. My boss thinks I’m useless anyway. I really can’t seem to do anything right. I’m such a loser, blah blah…”

Instead of letting such negative thoughts make you unhappy, why not dispute them?

Like this, for example: “Okay, so my boss wasn’t happy with my performance. That’s OK. I guess I really could have put in more effort. I was slacking a bit. Let me work a lot harder over the next few weeks to show my boss what Iím capable of. I want to better than what I’ve shown lately. I’m really excited about that. Let’s make it happen!”

That’s a simple example of going from sadness, despair, self-pity to excitement and optimism by disputing automatic negative thoughts. Needless to say, the second interpretation of the event, the one after the disputing, will make you a lot happier.

How To Feel Lastingly Happier In The Present

Alright, improving how you’re feeling about the present is the last step in lastingly raising your enduring level of happiness.

In order to feel lastingly happier in the present, we need to understand the difference between pleasure and gratification.

Pleasures: These are delights that have clear sensory and strong emotional components, what philosophers sometimes call “raw feelings”: exuberance, thrills, ecstasy, orgasm, mirth, delight, and comfort. They are temporary and involve little, if any, thinking.

Examples of pleasures include watching TV, getting a massage, listening to music, eating chocolate, or drinking some wine.

[Do you want to know more about why you shouldn’t always give pleasure a top priority? Read it all here: You Must Ask For Joy, Not Pleasure.] Gratifications: These activities aren’t necessarily accompanied by any raw feelings at all. Rather, the gratifications engage us fully so that we become immersed and absorbed in them, and lose self-consciousness. Time stops, our skills match the challenge, and we are in touch with our strengths.

In other words, we experience flow. The gratifications last longer than the pleasures, involve quite a lot of thinking, and are undergirded by our virtues and strengths.

Examples of gratifications are playing volleyball, enjoying a great conversation, rock climbing, reading a good book, dancing, or helping the homeless.

The key to living a truly happy life is to increase the amount of gratifications you experience in your own life.

Pleasures are fine and can make you temporarily happy, but they will never bring you lasting and fulfilling happiness. In fact, the average state of someone watching TV is mildly depressed.

Put in a different way, to live a happy life, stop chasing momentary pleasures and start experiencing more flow instead.

So, how do you do it? How do you increase the gratifications in your life?

For one thing, don’t be a couch potato. Go out there and do something, engage in sports, find a hobby. Ask yourself, when does time stop for you? When do you find yourself doing exactly what you want to be doing, and never wanting it to come to an end?

Most importantly, figure out what your signature character strengths are and use them as often as possible. Positive Psychology has categorized a set of 24 character strengths, and we each have aspects of these strengths in our personality. The science is showing us that, the more we use our top strengths, the more happiness and well-being we’ll experience.

You see, using our character strengths regularly helps us experience gratification. Martin Seligman puts it this way:

The good life is using your signature strengths every day to produce authentic happiness and abundant gratification.

Find out what your signature strengths are by taking the official test here. And then find ways to use those strengths as often as possible in the main realms of your life to experience abundant gratification and authentic happiness.

Final Words

Let’s go over a quick recap of what we learnt today.

We’ve looked at the happiness formula: H = S + C + V

It states that your enduring level of happiness (H) equals your set range (S) + the circumstances in your life (C) + factors under your voluntary control (V).

Your set range (S) makes up about 50% of your happiness. It is genetically determined. This means you always gravitate towards your natural range of happiness. Unless you use the other remaining variables, C and V, your happiness wonít change much over the course of your lifetime.

Your external circumstances (C) make up only about 10% of your happiness. Proven strategies to optimize your circumstances for happiness include living in a wealthy democracy, getting married, avoiding negative events and emotions, acquiring a rich social network, and becoming religious. Maximizing these circumstances is usually expensive, hard, and not very practical.

The money lies in improving factors under your voluntary control (V), which make up about 40% of your overall happiness. These factors fall into divisions of positive emotions about the past, the future, and the present.

[By the way, can money make you any happier? What does the research science say about it? Find the answer here: Can Your Money Buy Happiness: The Truth] To feel lastingly happier about the past, let go of thinking that your past determines your future, be grateful about the good things in your life, and practice forgiveness about past wrongs. Feeling lastingly happier about the future is accomplished by disputing automatic negative thoughts.

And feeling lastingly happier in the present is all about experiencing as much gratification as possible by engaging in sports, pursuing hobbies, and using your signature strengths as often as possible.

And there you have it. That is the science of happiness in a nutshell.

If you want to discover proven ways to lastingly raise your level of happiness, be sure to check out this complete guide on happiness: How to Be Happy.

• • •

Author Bio: The author of this post is Nils Salzgeber, a lifestyle coach and co-founder of NJlifehacks, a blog dedicated to helping people live a better life through relentless self-improvement. Nils is on his journey to becoming the greatest version of himself and loves sharing what he learns along the way. You can follow him on Twitter.
— Read on happyproject.in/happiness-formula-equation/

Here at Mike Armstrong Ltd, we have our own Daily Happiness Formula, called the SMART Happiness Formula which can help you work on V the variables worth 40% of your Happiness Total and the part of your Happiness that can mostly be affected by you!

In addition to our SMART Happiness Formula, we have also compiled a STREAMS Success Formula and these Formula’s when combined produce the SMART STREAMS Elite Business Performance Formula for consistent high performance in the Business / Corporate World.

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

10 Benefits of Drinking a Gallon of Water a Day…

We often forget to hydrate, but a steady supply of water is critical to our health and wellness. Here are 10 Benefits of Drinking a Gallon of Water a Day.
— Read on meritagemed.com/gallon-of-water/

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Free Webinar for Life Improvement from Your Holistic Academy…

Join Our Life Improvement Course 

Meet Your Speakers 

Wellness and Floatation expert Vivian McKinnon set up Hydro-ease, Northern Irelands only dedicated floatation centre, in September 2015. She established the business in response to her own traumatic experiences after a chance introduction to floatation in her native Scotland and a passion for helping people move away from pain and towards a life of fulfilment.

The idea to open a healing centre came about during her first float in Edinburgh in 2004 where Vivian knew instantly this ‘strange and a bit different therapy’ could help other people; especially those living from addictions, physical and mental pain. In that moment, Vivian’s life purpose became clear. She now dedicates herself to helping people heal from the pain of their past.

Qualified and experienced in Havening techniques, Cognitive Behavioural Therapy, Neuro-Linguistic Programming, Timeline Therapy, Clinical Hypnosis, SPECTRUM Coaching, Laughter Yoga and auricular acupuncture. Vivian is also the Northern Ireland Coordinator for SMART Recovery UK, a trainer for the Health Care Trust and a Multi Award-winning International Public Speaker.

Her experience as a unique and dynamic change-work specialist spans over almost 3 decades. It is her belief ‘there is magic within us all to heal and change’. Vivian is an effective and experienced, inspirational and creative therapeutic practitioner with an interest in the latest approaches in neuroscience and epigenetics. 

Through the process of post-traumatic growth, Vivian is thriving and living out her mission of ‘healing the world, one float at a time.

Ciara Heneghan is the CEO of Ciara Heneghan Consulting, founder of Time to Thrive and The Rise of the Genix.

Ciara works with creative entrepreneurs who have a big vision inside them but are uncertain and lacking in the confidence to take that vision from their heads into reality.

Working on the genius inside each client, Ciara gets you learning and understanding who you are at the core and the power and potential you really hold and how to unleash that power to create the powerful and successful life you have always wanted.

Ciara has worked with many clients over the span of 20 years in a variety of settings from one to one, group workshops, speaking at transformational seminars, hosting seminars and online coaching/mentoring. Ciara is qualified as an NLP coach, life coach, and ho’ponopono practitioner 

Working with creative entrepreneurs who want to take action and are ready to make quantum leaps regardless is where Ciara’s passion lies.

Una established Anu Change to help and support individuals and businesses to clarify and realise their personal and business ambitions. Specialising in Leadership Development Una is qualified as an administrator to deliver ECR & ECR360 (Emotional Capital Report), working with organisations helping them to retain and manage talent and leadership development. Una’s focus is on helping leaders and potential leaders gain clarity and lead with confidence while deepening their understanding of themselves and how they impact their teams and the wider organization (DISC Profiling).  

Anu Change provides a range of management services to business clients, including Training, Business Mentoring, and Business Coaching. Una is an approved Business Mentor, Coach, and Certified Trainer for a range of public support agencies including the Department of Employment, Skillnet Ireland, and Local Enterprise Offices (LEO’s Louth, Meath, Cavan and Dublin City). Una is a member of the Board of Directors of Credit Union, Member on Independent Evaluation Committee for Louth Leader Partnership, Member of Institute of Bankers, Member of Dundalk Chamber of Commerce, and Member of British Psychology Society. She is also a facilitator for LIFT Ireland Programme (Leading Ireland’s Future Together).

All Ken’s life he has been interested in people, their perceptions, how they act and react to any given situation or stimuli. He understands how opinions, habits, behaviors are all linked to beliefs, morals, and values – the very identity of that person. 

However, up until 2017, Ken spent most of his career at management level in the Construction Industry where he gained extensive knowledge in all areas of business management. But as his passion is people and more so helping people, he changed careers and became a qualified Hypnotherapist and ran a Mental Health Clinic in his home town. He lives to help individuals to realise their full potential.

‘Construction had been in my blood since I was employable at 16 – I loved every moment of it, hands-on as a tradesman, foreman, factory manager, contracts manager, and finally director of construction. I loved being in an industry that produced real bricks and mortar measurable results. Measurable results are important for me and within my Coaching, I continue to use methods to measure progress,’ say’s Ken

Ken has now also evolved into a Business Coach, and with his past professional experience, he has a unique set of skills that involves the application of Emotional Intelligence. He provides measurable Coaching methods to allow Business owners to take their business to a new level.

— Read more and sign up to the Free Webinar launch event on johndonnelly.members.hbafunnelbuilder.com/raisewebinar2

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Rich Dad Poor Dad Video from YouTube…


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

Mike Armstrong on the Fire in the Belly Podcast – #MikeArmstrong #MikeArmstrongNews #MikeArmstrongPodcasts


Business and Sports News from Mike Armstrong – See http://mikearmstrong.me