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Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

work + life CAN= Balanced Life!

                                              Work + Life = Balanced Life!

Work-life balance when speaking it aloud, hearing it seems like something from a fantasy movie, but it is a challenge that many of us face, including many of us who are becoming entrepreneurs. Knowing what it actually means & how to make it work for you is key.

When people think of an entrepreneur, the image that comes to mind is a super ambitious, Type A personality who works 24/7 to manage every aspect of his/her business. It’s very rare that an entrepreneurs’ personal life is talked about, but they matter.

There is a stigma in the entrepreneurial world that there is no way to maintain a sense of balance while running a business. This isn’t necessarily true. Let’s face it. Being an entrepreneur is no walk in the park. Oftentimes, it can feel like having a life doesn’t come with the territory.

It begs the question… is a  work-life balance even possible for an entrepreneur?

It starts with debunking the work-life balance myth and finding what is it that works for YOU. In the words of Zig Ziglar, “I believe that being successful means having a balance of success stories across the many areas of your life. You can’t truly be considered successful in your business life if your home life is in shambles.”

 

 

                        As an entrepreneur, do you struggle with work-life balance?

 

 

If so, you are not alone – join the club! Here lies the problem. I think people get caught up with the word, balance. In many ways, it feels like an unattainable standard to strive towards. When people can’t achieve it, it can make them feel like a failure.

Everyone secretly craves work-life balance, but not everyone knows what it looks like. It’s important to realize that work-life balance feels and looks different for everyone, based on one’s personality type, commitments, careers, priorities, and goals.

When you are an entrepreneur, it can never feel like there is never enough time in the day to accomplish everything. Research shows that people at all career levels suffer from the emotional and physical damage of workaholic expectations; destructive, stifling management practices; and a lack of sufficient vacation and leisure time — all in the pursuit of “success.” Typically, we frame such damage as products of not having a balance between work and life.

Don’t get me wrong, I know that running a business requires hustle and hard work, but it’s also equally important to take care of yourself.

Gary Keller said it best, “Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

The concept of work-balance implies that work is something external to our life. However, when it comes to being an entrepreneur, this is far from true. If you think about balance as a scale, eventually the pendulum needs to swing, and that’s exactly how life works.

When you are first building a business, perfectly balancing every area of your life is not an option. In many ways, you may need to abandon the idea of work-life balance altogether. I remember in the early days of my business. In the early stages of my business, I would work hours on end. I sacrificed time spent with friends and family. I didn’t spend money on going out or buying things for myself. Everything I had was invested in my business.

I knew how much time, effort, persistence and hard work it was going to take in order to achieve success. However, I always knew that it was a short-term sacrifice that I was making, for the long-term vision that I wanted to create in my life. Once my business started to grow, I was able to devote more time to other areas of my life.

It comes down to finding OUR true balance and not feeling like we have to fit into a box of what everyone thinks balance looks like. I think that finding your flow is even more important than work-life balance. The goal of living in a state of flow – whether it’s emotional, mental or physical – is acting in alignment with your true self.

When you find your flow, work-life balance becomes less about getting everything “right”, and more about tapping into your unique rhythm that serves your work and life. By making this simple shift in perspective, I believe that our lives become happier and our businesses flourish.

Let’s face it, we are all just trying to do our best.

Image result for Work and life balance

When we put too much pressure on ourselves to be perfect, we get stuck and feel more out of balance. The entrepreneurial journey is one that requires business owners to constantly evaluate and re-evaluate what is best, from one moment to the next. When the world changes, we need to change alongside it.

In his talk, Off Balance On Purpose: The Future of Engagement and Work-Life Balance, Dan Thurmon says that, “We beat ourselves up in the pursuit of this idea of balance, thinking if we work hard enough, or we are smart enough, or long enough, that we can get to this moment where it all evens out.”

Let’s explore 7 ways that you can redefine what work-life balance means to you and find your flow.

 

  1. Determine What Success Means To You

Image result for meaning of Success

Have you ever asked yourself what success means to you? If not, now is the time. Make a list of all of the things that make you happy and fulfilled. Success means different things to different people. When it comes to entrepreneurship, it is crucial that you define what is important to you and your business, and then act on it.

Is your work in alignment with your values?

It’s possible that your values may shift over time, but make sure that you are always taking into account what matters to you. I believe that true fulfillment in life is achieved when we make the conscious decision to honor what matters to us and live and work in alignment with that truth.

  1. Find Your Purpose

 

Image result for find your purpose

As challenging and difficult as your entrepreneurial journey may be, it should never feel like work. When you are living ON purpose, you are able to find meaning in everything that you do because you are passionate about it. You have a higher vision for your life, and that is what propels you forward.

Lori Greiner once said that “Entrepreneurs are willing to work 80 hours to avoid working 40 hours a week.”She couldn’t be more spot on. As an entrepreneur, I resonate with this message. There were times in my life when family and friends didn’t understand why I was working SO hard at something that I wasn’t making any money from.

My purpose trumped any criticism or judgment because I believed so much in what I was creating. When you make your purpose your profession, you experience the ultimate form of balance. Your work simply becomes a natural part of who you are.

  1. Build A Support Network

 

Image result for your network is your net worth

As an entrepreneur, it is so important that you have a solid support network, both at work and at home, who is committed the vision that you have for your business and your life. There were many times in my life when I may have derailed if I didn’t have friends and family that there were to lift me up and remind me of my “why.”

This is why I highly recommend that all entrepreneurs find a mentor, a coach, or a mastermind group that can help them navigate the storms that entrepreneurship brings with it.

Business can be a rollercoaster ride of highs and lows. You have to be ready and willing to strap yourself in be prepared for anything and everything. However, when you’ve got a team of people in your corner, cheering you on, it helps the ride feel a lot less bumpy.

  1. Unplug to Unwind

 

Image result for unplug to renew

When you are constantly ON, you are never really OFF. It may feel like you are going above and beyond, but making the choice to never unplug from technology could actually be a detriment to your productivity.

Research suggests that being distracted by email and other messaging systems may functionally lower your IQ. Your judgment may become clouded, and you may switch to a more reactive approach to information.

How can you focus on anything else if you are constantly online? You may be sitting there thinking, “Stefan, how do you expect me to remove myself from technology?” As an entrepreneur, I agree that being online is a necessity. However, there comes a point when you need to walk away from it and take a break.

In order to unplug, you need to set boundaries for yourself. Determine how and when you will work and stick to that plan. Doing so will ensure that you live a happier and healthier way of life.

  1. Become A Delegating Master 

 

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Sometimes it can be hard for entrepreneurs to delegate tasks to other people because they get stuck in the story that, “Nobody knows my business better than me.” While this may be true, it’s not a working smart mentality. At all costs, avoid doing everything because it is the surefire way to experience burnout.

You are only setting yourself up for failure if you think that you are the only one that can achieve your business goals. Delegating work can significantly help you work on your business instead of in it. Successful entrepreneurs know what their weaknesses and they delegate accordingly.

When you hire the right people, it allows you to stop wearing so many hats, so that you can focus on what matters most to your business success.

  1. Set Healthy Boundaries 

Image result for set healthy boundaries

When I first started my online business, I thought that success meant that I needed to be available 24/7, and I would feel guilty if I wasn’t. Over time, I started to realize that this wasn’t a healthy way to live.

In order to find your flow, you need to establish healthy boundaries so that you can stay on course with your business, while still feeling like you are taking care of yourself. Sometimes setting boundaries is about saying no when people want you to say yes. It comes down to knowing your limits; deciding what is acceptable for you and your business.

By communicating your boundaries to others, not only will you be respected, but it will also free up your time to do things that matter to you and your business.

  1. Schedule YOU Time

Image result for schedule your time

We live in a world that encourages a work hard attitude, even if that means at a cost to our physical, mental and emotional health. People wake up, slam a coffee, rush to work, check their emails and live and work on autopilot. It has become normal, but it’s killing people.

It may come as no surprise to you, but studies show that entrepreneurs are at high risk for burnout.

Knowing this reality, I promised myself from an early age that I was going to do whatever it took in order to prevent against this, which is where my passion for morning rituals come in. I have been practicing them since I was in high school.

This is my time to find my center and get grounded for the day ahead. It is one of the reasons why I have been able to achieve so much success in my life. Creating a consistent morning routine, like meditating, reciting positive affirmations or going for a walk in nature, will ensure that you start your workday on a high vibe note. Trust me when I say that it works.

Work-life balance is all about finding your flow.

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Instead of obsessing over attaining work-life balance, redefine what balance means to you and your life. What does that look like for you?

 

Here’s to enjoying a Boundaryless Life for 2019 through Balancing Work + Life!

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Help for AA…Anxiety Attack ~

wholesome foods reduce stress

wholesome foods reduce stress

Hi Folks,

Wanted to talk a moment about something that had bothered a friend of mine and I just found out about it. It’s called Anxiety Attack. Sounds like something from a Zombie Attack movie, but actually is more serious. For it can affect your work and Life in dramatic ways.

As a matter of fact, it has been estimated that over 40 million adults in the United States(almost 18% of the population) deals with anxiety, making it the most common mental illness in the U.S. Anxiety disorders also cost the U.S. more than $42 billion a year, almost one-third of the country’s $148 billion total mental health bill, according to “The Economic Burden of Anxiety Disorders,” a study commissioned by ADAA (The Journal of Clinical Psychiatry, 60(7), July 1999)

Anxiety can impact anyone, regardless of income, education, social standing, ethnicity, where they were born, or how they were raised. Many people suffer in silence and, worse of all, many people are ashamed to admit to others that they struggle for fear that they will be judged, or viewed as unstable. This is a tragedy.

I know that there isn’t a universal solution to this problem, and that simple tips alone may not be sufficient to effectively deal with the problem. In many cases professional counseling is also needed. I also know that a “band-aid” approach isn’t realistic, especially in severe cases. However, I still hope these tips on managing anxiety work for someone, in the same way that they have worked for me.

1. Watch for your triggers

If you know what your triggers are, then you can effectively plan around them. Plan periods of exercise (step 3) or time-outs (step 4) around the times that you know your anxiety is likely to be triggered or peaked. Having cognition of the danger spots can also lessen the anxiety itself.

2. Talk to someone who will treat you with kindness and understanding

Don’t suffer in silence. There is someone out there that you can talk to. If you don’t have support in your home, church, community, or with friends, then look up support groups in your area. There are always resources available to you.

3. Start exercising

Exercise

Exercise

Exercise has so many benefits, and alleviating anxiety is one of them. If exercise is not currently a habit, then just start by getting outside and taking a walk each day. Get a friend involved for added support can help as well.  Exercise has been shown to reduce anxiety. Besides the traditional exercise … This includes the effects yoga has on helping us manage stress as well as anxiety.

4. Take a “time-out” to breathe

Time alone to simply breathe is a highly effective strategy for calming our hearts and helping us to feel at peace. It also aids in our rational decision-making ability.

5. Have some fun and laugh

Laughter

Laughter

Spend time with funny people. Watch funny movies, or TV shows. Look up clips of stand-up acts on YouTube. Laughter is good for the soul (and great for the anxiety).

6. Understand that you are in control

This was a big one for me–the realization that I always had power over my life. Sometimes it didn’t feel that way. Sometimes I felt trapped in positions that I couldn’t get out of, but slowly I realized that I controlled each decision of every day. Sure there would be consequences, but they were of my making. I was the architect.

7. Failure doesn’t reflect on your worth as an individual

Value

Value

Part of the reason I was ashamed of my anxiety was that it was a signal, to some people, that I was failing, and I didn’t belief that failure was acceptable. This belief was at the foundation of my anxiety to begin with, and when I torched this belief, replacing it with an empowering view of failure–that it was simply education–then I started to get control of my internal self. Failure wasn’t terminal. It wasn’t something that couldn’t be corrected, and most importantly it was not a reflection of my self worth. Failure was simply feedback in this grand experiment of life. Adopting that belief system has had a tremendously positive impact on easing my anxiety.

8. Surround yourself with happy and inspiring people

Surround your self with Positiveness

Surround your self with Positiveness

The more I was around people, and ideas, that inspired me, the more my outlook started to brighten. The other side of this tip is to remove the people in your life that make you anxious. This was equally important to learning to manage my anxiety and can help you manage yours.

9. Take daily action on a goal that is personally meaningful

Action = Success

Action = Success

A large part of anxiety can be feeling like your life is out of my control. A way to take back control is to work, every single day for at least an hour, on a personal goal that is uniquely meaningful to you. By working on the goal you’ll feel control over a small portion of your life. This helps you feel good, as well as manage any anxiety.

10. Make a change

Sometimes, no matter how many tips you employ, it’s not enough. In these cases a change in environment is necessary, and this may also require a change in jobs or careers. That is why tip number seven is so important–as you make the change (if required) you don’t get bogged down in feelings of anxiety inducing failure. Failure doesn’t exist, there is only feedback. So if you have to make a change, look at it as a new beginning rather than a failure.

11. Get enough sleep

stress free babyh sleeping

stress free babyh sleeping

Sleep is something that you can control, and making sure that you get enough of it is a very important step to managing your anxiety. Here is a quick tip to getting enough sleep: turn off all electronic devices for at least an hour before you go to sleep. This will help to relax you, and will also increase the restfulness of your sleep.

12. Get involved

Get Involved

Get Involved

Volunteering, or otherwise getting involved in your community, helps to build your support network, and it also helps you to focus on other people and their needs. As simple as this sounds, it can have a powerful effect on alleviating your anxiety.

Here’s to living a Boundryless Life of reduced stress and anxiety !  🙂

The Most Priceless Treasure ~

Jack LaLanne

Jack LaLanne

Hi Folks,

Over the weekend, was reading some famous quotes by people.

One in particular caught my attention.

It was by a man who made it his life goal to spread the word of the most Priceless Treasure there is.

Can anyone guess to who I’m referring ?

It is none other than my Health Hero, Jack LaLanne.

Going from an ill and weak health youth, to a fit and strong “Young” older man has always been an inspiration. Showing you are Never to old to be active and live life to the fullest.

A part of living to the fullest, is maintaining our body health. Exercise and joint health go hand in hand with this concept.

This month, the American Recall Center has made joint health awareness a focus!

You can find out more about them by clicking here.

Jack LaLanne finger tip  Pushups

Jack LaLanne finger tip Pushups

Another reason Jack LaLanne is my Inspiration, is how each year on his birthday he would choose to do a challenge in celebration.

Create Yourself

Create Yourself

Mind you, it wasn’t your usual challenge of ride a bike for an hour. Some of his challenges included:

FEATS AND HONORS
1954 Age 40: Swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks… an undisputed world record.

1955 Age 41: Swam, handcuffed, from Alcatraz to Fisherman’s Wharf in
San Francisco, CA.

1956 Age 42: Set a world record of 1,033 pushups in 23 minutes on “You Asked for It, a TV Show with Art Baker.

1975 Age 61: Swam the length of the Golden Gate Bridge, underwater, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1984 Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 ½ miles.

“Getting out of a warm bed at 5 a.m. to go down to my gym in the morning … I could be lazy and sleep late! But when I’m through, I think ‘Jack, congratulations – you did it again!’ And if I’ve got the will-power to do that, everything else is easy by comparison.” Jack LaLanne said.

And this was at an age when most people are complaining of heath related problems.

So find someone that inspires you, motivates you to want to become a Better You !!

Who do you decide to Be ?

Who do you decide to Be ?

Do you have Millionaire Habits ?

Hi Folks,

Now a days, most people are thinking of money. Not just for buying groceries mind you.
I mean, to enjoy a nice vacation.

Picture you get up. Go outside to enjoy a view of the beach. Casually chatting while eating breakfast. Then checking the latest news on a new tablet. Then checking your bank account, and seeing, make that feeling, the comfort of not only having a nest egg, but enough to actually live comfortably with out struggling, or laboring at a 9 to 5 job that gets you no where.

Picture, having enough to pay for your children’s college, as well as doing what you’ve always dreamed of doing.

Well …

It all starts with Goals.

Goals offer you a transparent sense of direction and a blueprint for the longer term. this is often wherever you\’re taking the dreams out of your head and place them down onto paper.

A crucial a part of goal setting is to raise yourself why?

For example:

Why does one wish that house?

Why does one wish that car?

Why does one wish that position within the company?

Why does one wish that salary?

Once you raise enough whys? the hows get easier!

Habit Two: Passion.

Whatever you\’re employed at, be keen about it. this is often a basic secret for money success.

What does one very love doing? And what does one have a natural talent for? What are your hobbies and interests? Once you’ve got these answers, put your heart and soul into doing it in the simplest, most easy way – Love it actually !

All millionaires love the work that they are doing.

Habit range Three: Excellence.

Set a goal that is bring your dream Alive. Let your love of what you do Shine in Excellence as you put 100 % of your heart into what you do. A millionaires’ secret 😉

\”Excellence is obtained if you:

…care quite others assume is wise;
…risk quite others assume is safe;
…dream quite others assume is practical;
…expect quite others assume is feasible.\”

Habit range Four: Education.

Dedicate yourself to long education.

The Millionaire Habits Learn and enjoy learning. Remember how a child enjoys exploring what the day holds, what lessons it holds. Learn the most recent news and trends. Remember, the market pays wonderful rewards for having wonderful data.

\”Learning is that the starting of wealth. Learning is that the starting of health. Learning is that the starting of spirituality. looking out and learning is wherever the miracle method all begins\”- Jim Rohn

Learn more by clicking here.

Habit range Five: client service.

Dedicate yourself to continuously providing wonderful client service, because the rewards measure in direct proportion to the service that you simply provide to individuals.

Ask yourself these questions:

What do my customers want?

What do my customers need?

What do my customers value?

What service am i able to provide my customers higher than everybody else?

What square measure my customers shopping for from others today? And what do i want to try to to to induce them to shop for from me?

Habit range Six: don’t think of failing, but learning from Mistakes – and then it’s not failure.

Be ready for the ups and downs Millionaires don’t believe in failure, they merely consider it as not the specified result nonetheless, simply a special strategy is required.

Habit range Seven: Imagination.

Use your imagination. you’ve got additional inventive ability .. in fact more than you think. You’ll surprise yourself once you open your creative mind.

Start using a journal, and begin writing down all of your concepts, notes, along with lists that you simply have throughout your day!

Keep in mind to continuously express, Plan on paper! You may not understand a thought or idea at the time, but upon reviewing your journal, understand and have that eureka moment that might be lost forever to memory, if hadn’t committed it to paper.

Guess what? Millionaires don’t spend most of their free time wathcing soap operas and reality TV shows. Limit the number of TV you watch to a minimum. Let it be something that inspires you !

Learn more by clicking here.

Habit range Eight: Surround yourself with positivism.

Surround yourself with compatible, positive individuals. you may have heard that 80 % of success comes from 20 % of your focus, determined efforts.

Remember to keep positive people, ideas around you, while distancing yourself from negative people, ideas, environment.

Habit range Nine: Back it all up!

Back-up everything that you simply do with the 3 qualities of perseverance, possession and belief. These strong traits provide rich rewards !

To have the courageousness to uphold in the face of adversity or disappointment,and The Millionaire Habits to possess persistence to remain at it longer than anyone else, while possessing total belief in everything that you simply do. These qualities show your drive as well as determination, and confidence in yourself and your ability to succeed.

Habit range Ten: Feeling.

Millionaires express daily gratitude for what they have. Their friends and family, their health and spirituality, their business and their social life. as a result count themselves rich even before making money or becoming successful.

It’s time for You to enjoy having the Millionare Mind and enjoying your Plans, Your Dreams …. Come True.
Click here to find out how.

Excellence is a Habit !

Excellence is a Habit !

Want a MORE productive Day – Do These ~

Be more Productive - Anyone can Do It !

Be more Productive – Anyone can Do It !

Hi Folks,

Since we’re already into February, hope you’re well on your way to a Productive day as well as year.

If not quite there yet…..

Here’s some tips to help get you there….

On average you’ll wake up for about 25,000 mornings during your adult life.

According to a WHO (World Health Organization) report the average life expectancy in the United States is 79 years old. Most people in wealthy nations are hovering around the 80–year mark. Women in Japan are the highest, with an average life expectancy of 86 years.

If we use these average life expectancy numbers and assume that your adult life starts at 18 years old, then you’ve got about 68 years as an adult. (86 – 18 = 68) Perhaps a little less on average. A little more if you’re lucky.

(68 years as an adult) x (365 days each year) = 24,820 days.

Once I realized this, I started thinking about how I could develop a better morning routine. I still have a lot to learn, but here are some strategies that you can use to get the most out of your 25,000 mornings.

Well, enough stats …know by now you’re ready for those tips…..Here you go –

1. Manage your energy, not your time.
If you take a moment to think about it, you’ll probably realize that you are better at doing certain tasks at certain times. For example, my creative energy is highest in the morning, so that’s when I do my writing each day.

By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done. And I tend to have my best workouts in the late afternoon or early evening, so that’s when I head to the gym.

What type of energy do you have in the morning? What task is that energy best suited for?

2. Prepare the night before…remember…. where Preparation meets Opportunity = Success !
I don’t do this nearly as often as I should, but if you only do one thing each day then spend a few minutes each night organizing your to–do list for tomorrow. When I do it right, I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.

Don't just sit there - Get Going on your Daily Goals -

Don’t just sit there – Get Going on your Daily Goals –

3. Don’t open email until noon.
Sounds simple. Nobody does it. It took me awhile to get over the urge to open my inbox, but eventually I realized that everything can wait a few hours. Nobody is going to email you about a true emergency (a death in the family, etc.), so leave your email alone for the first few hours of each day. Use the morning to do what’s important rather than responding to what is “urgent.”

4. Turn your phone off and leave it in another room.
Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. This eliminates the urge to check text messages, Facebook, Twitter, and so on. This simple strategy eliminates the likelihood of half – assing work where you waste time dividing your attention among meaningless tasks.

5. Work in a cool place. 
Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body.

6. Sit up or stand up…in other words – MOVE !
Your mind needs oxygen to work properly. Your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here’s the problem: most people sit hunched over while staring at a screen and typing.

When you sit hunched over, your chest is in a collapsed position and your diaphragm is pressing against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better.

Tip-bit: You can place a pillow in the small of my back.  preventing the lower back from rounding, which keeps you  more naturally upright.)

7. Eat as a reward for working hard. 
I’m now practicing intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for a few months now. There are plenty of health benefits, but find what works best for YOU. Of course I’m not bound by this as a hard and fast rule. Use rules … but don’t let them Rule You !

But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.

8. Develop a “pre–game routine” to start your day.
My morning routine starts by pouring a cold glass of water. Some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual. This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don’t feel like it.

The Power of a Morning Routine

Just as it’s rare for anyone to experience overnight success, it’s also rare for our lives crumble to pieces in an instant. Most unproductive or unhealthy behaviors are the result of slow, gradual choices that add up to bad habits. A wasted morning here. An unproductive morning there.

The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this more true than with your morning routine. The way you start your day is often the way that you finish it.

Energize Your Mornings

Energize Your Mornings

Take, for example, Jack LaLanne. He woke up each day at 4am and spent the first 90 minutes lifting weights. Then, he went for a swim or a run for the next 30 minutes. For more than 60 years, he spent each morning doing this routine. In addition to being one of the most influential people in fitness in the last 100 years, LaLanne also lived to the ripe old age of 96.

This is no coincidence. What you do each morning is an indicator of how you approach your entire day. It’s the choices that we repeatedly make that determine the life we live, the health we enjoy, and the work we create.

You’ve got 25,000 mornings… What will you do with each one?

7 days in a week ~ Tomorrow ISN"T one of them Go For It -  TODAY!

7 days in a week ~ Tomorrow ISN”T one of them .. so… Go For It – TODAY!

SitLess – Move More !!

Move More Sit Less 3

Hi Folks,

Hope all of you are enjoying this upcoming holiday season.

Here’s a health reminder on not sitting too much – Move More !!

“Sitting,” says Dr. James Levine, an endocrinologist at the Mayo Clinic who has researched the dangers of a sedentary life for the last 15 years, “is the new smoking.” Levine’s studies have shown that sitting around—as many of us do for both work and pleasure—is bad for your health. Spending more than just 6 hours a day on your backside drives up blood pressure and places you at a greater risk for diabetes, obesity, depression, and some types of cancer. People who already have chronic illnesses see an increase in their symptoms. And that’s just for starters.

Think you’re out of danger if you go to the gym regularly? Think again: The usual guidelines for regular exercise simply aren’t enough to counteract the dangers of all the sitting we do. And we do a lot of it: Americans average 9.5 hours on our collective butts per day. That’s a lot of smoking.

So maybe it’s possible to limit our time on the couch. But when you make your living sitting at a desk, what’s to be done?

The answer is NEAT—nonexercise activity thermogenesis. In other words, getting up and moving around, at an easy pace, as often as possible, for as long as possible. NEAT used to be far more interwoven into our lives: Walk to the post office. Walk down the hall to confer with a coworker. Walk to the market and walk back with the groceries. These days? Not so much: Technology allows us to do almost everything from the comfort of a chair.

This may help to explain why we’re getting so much heavier than the Americans just a few generations back, even as we have become more and more obsessed with fitness. Our grandparents certainly didn’t have a big-box gym on every corner. As a group, in fact, people probably got less formal exercise than we get today.

Without the conveniences of e-mail and other labor-saving technologies, day-to-day lives simply required more movement 50 or 100 years ago. And since even slow walking can more than double your metabolic rate compared with sitting, you can see how being just a little more active during your day can make a huge difference to your weight and health.

Still don’t think walking “counts” as exercise? A 2004 study of the Amish—a modern agrarian culture that shuns post-industrial revolution technology—indicates that as a group, they’re remarkably healthy: Cancer rates are far lower than those of the country at large, and obesity is almost nonexistent, despite a conspicuous lack of treadmills and weights in their communities, and a diet rich in meat, pie, refined sugar, and other fattening foods. Their apparent secret? High amounts of NEAT: Amish women take about 14,000 steps a day, and Amish men are up around 18,000—something on the order of 8 miles a day.

I’m not suggesting we dispense with all technology and live like the Amish. But I am saying we need to figure out ways to make our own NEAT. You’ve may have heard this fitness tidbit before and dismissed it as impractical. Who has time for all that walking?

The surprising answer: You do. Even if you don’t want to spring for a treadmill-desk (they do exist!), there are lots of ways to sneak more easy, focus-building, nonsweaty NEAT into your life.

Move More Sit Less 2

Here are a few:

1. Walk and talk.

As a culture, we conduct most of our business and social affairs from a seated position: in restaurants, boardrooms, and coffee shops. Whenever possible, find ways to turn these into walking meetings—especially when you’re meeting one-on-one: Offer to stroll in the park or around the block rather than sitting down and eating something you probably don’t need. You’ll eat less, move more, and probably even think better: Walking can help your ideas flow.

2. Go mobile.

Many of us who grew up with desktops and wall phones are still stuck to the idea that we have to be stuck while using mobile devices like cell phones and laptops. So we sit at a desk while chatting on our cell phone or working away on a laptop. Whenever you’re on the phone, take it as an opportunity to walk—or at least stand. Most people feel—and sound—more engaged when they’re on their feet, so you’ll make a better impression on the phone if you’re up and about anyway. And change locations with your laptop whenever possible: Take it to a park, a cafe, another room in your house.

3. Take a microbreak.

One of the reasons it’s so tough to maintain good posture at a desk is that your ligaments and other soft tissues start to deform after about 20 minutes in the same position, gradually giving your body a permanently chair-shaped appearance. Fight this tendency with 1- to 5-minute breaks for every 20 minutes you’re at work: Stretch, breathe, focus your eyes on a distant object. You’ll come back to work refreshed and recommitted.

4. Steal a workout.

This falls under the no-brainer category: Grab the first parking spot you see in the lot (the farther away from the door, the better) rather than circling for 10 minutes looking for the perfect one. Take the stairs, not the elevator. And stay off the human conveyor belt at the airport, too: You’re going to be stuck on a plane for 6 hours anyway—do you really need less activity? Whenever there’s a choice—walk. This may seem like novice advice, but it can make a huge difference in the number of calories you burn in a given day.

Always enjoy this one ! For example, at lunch, did some L dips, which are dips with your legs held out straight. If not quite that level, hold your knees up, remember to use the core –

5. Miss your stop … on purpose.

If you use public transportation, try getting off a stop before or a stop after the one most convenient to your destination. You’ll be able to squeeze in 10 or 15 minutes of pleasant walking—and maybe get to know your neighborhood a little better at the same time.

6. Go for Face Time (not the app).

I’m lucky that my profession requires me to see people face-to-face: It’s hard to diagnose a torn meniscus or a separated shoulder over e-mail. But many people can go through their workday without ever actually interacting with their closest coworkers. They text the guy down the hall, they e-mail blast to their most valuable clients. Nothing wrong with convenience. But if you’ve got a question for Linda, and she’s right down the hall, take the 3-minute break and go see her. Chances are you’ll communicate better anyway.

7. Get less efficient.

In the movie Wall-E, the people of the future live on Barc-o-lounger-shaped scooter-chairs that zip them from place to place, dispensing a never-ending stream of soft drinks into their big-gulp-size cups. It’s not too far off from where we appear to be headed right now. Efficiency, it seems, is killing us. One novel solution is to get a little inefficient on purpose: Set up your work station so you have to reach for things rather than keeping them within an arm’s reach. Put the file cabinet and wastebasket a ways away so you have to walk over to them (or at least practice your free throw). Reaching, stretching, extending, and of course, walking feel great, especially when you’ve been stuck in the chair all morning.

8. Leverage your TV time.

I personally don’t know anyone who admits to watching more than an hour of television a day—but with the national average up around 5 hours, I know they’re out there. TV time can be invaluable for stretching, floor Pilates, and yoga postures. No need to make it super intense: Restorative postures are great, especially if you’re winding down before bed. You’ll sleep better, burn a few calories, and shave some time off your sitting hours for the day. And you’ll relieve a little of the guilt from your favorite guilty pleasure.

9. Include the family.

This applies to any fitness venture: a better diet, a more stringent workout program, a more active lifestyle. Don’t go it alone. Make sure everyone near you—especially your family—knows that you’re trying to get more activity into your day, and include them as much as you can in the effort. Take a walk around the block instead of a trip to get fast food; play mini-golf instead of going to the movies; choose Twister instead of video games.

It’s OK if you’re not a superathletic family—you don’t have to shoot hoops and shag fly balls every night. But the more incidentally active your family activities can be, the better. And you’ll be instilling the importance of regular movement into your kids’ lives—and that’s a pretty important gift.

Excerpts from The Exercise Cure by Jordan D. Metzl, MD …  Excellent Read !!!

Here’s to Moving – Living a Boundryless Life !!

Sit Less and Move More 1