For 2014, a record number of consumers — 54% — are considering making a financial New Year’s resolution, according to a study by Fidelity Investments. One reason could be that 26% of survey participants say they are in a stronger financial situation than they were a year ago, compared to 19% last year.
If you also plan to make a financial resolution, you may have learned from past New Years that it’s much easier to make a resolution than to achieve one. The same study found that about three in ten people fall off the bandwagon.
So what’s the key to succeeding? Having a well-crafted goal.
“It’s easier for us to stay motivated with goals that have certain elements to them,” says Dr. Will Meek, a psychologist in Vancouver, Washington. “If we shape a goal well, it’s something we’ll continue to pay attention to and that will help us stay motivated. If we don’t shape it well, we’ll lose track of it and lose our motivation, and it won’t come to be.”
Below are tips on creating strong goals in general and around the top three financial resolutions people make — as well as an extra one we think you should add.
How To Formulate Strong Resolutions
1. Be positive.
Goals should be positively worded, says Dr. Meek. For instance, instead of saying something like, “We’re going to spend less money on frivolous things,” say instead, “We’re going to spend money only on things we truly value.”
2. Focus ruthlessly.
It’s easy at the New Year to become over-ambitious and think you’ll overhaul your entire life. But if you try to do too many things at once, you’ll be spread too thin. If you really want to make some changes this year, focus on one to three things that really matter to you, so you can put in the time and effort to achieve them.
3. Be specific.
Dr. Meek says the key elements of a strong goal can be summarized with the acronym SMART, starting with Specific.
“We want the goal to be as specific as possible rather than general. It keeps our attention on point, so we don’t say, ‘I’m going to be healthier’ but instead, ‘I’m going to eat two portions of vegetables two days a week,’” says Dr. Meek.
4. Make your goal measurable.
Goals also need to be Measurable, he says. “If we can track our progress, it can help with our motivation,” he says. If you have a goal of paying off $2,000 in credit card debt, you can easily break it down into four $500 payments, and get a boost as you watch yourself get 25%, then 50%, then 75% of your way to your goal.
5. Keep your resolution attainable.
“If [a goal is] so out of reach, that’s demotivating,” he says. If you know your tendency is not to be realistic about what you can accomplish in a given period of time, start tracking your time or looking back at your past accomplishments and how long they took you to achieve to get a sense of what’s possible.
6. Choose a goal that’s relevant.
Dr. Meek also recommends making your goal Relevant — “this is something that matters to me.” If you make a goal because it’s something you think you should do, but you personally don’t care much about, you’re much less likely to accomplish it. Part of this is just about framing, he says. While you might personally be bored by the idea of saving more, if you connect it to giving your child the best college education you can, that will be much more motivating.
7. Make it time-bound.
Finally, your goals should also be Time-bound, so they have a deadline, as that pressure will help you ensure you reach your goal. So, for instance, your goal of paying of $2,000 in debt should have a deadline of, say, April, so you know exactly what date you are aiming for.
Once You’ve Made Your Resolutions …
1. Check in regularly.
Make sure you don’t lose sight of your goal. Create a prompt for yourself that will always remind you of it. For instance, decide that every time you pay the mortgage, you’ll revisit your financial resolutions. Make sure you are doing a check-in at least once a month, and during that time, appreciate what you’ve already achieved. If you’ve made it this far, you can reach your goal.
2. Remind yourself of your motivation.
Once you’ve got all your resolutions set, document all your goals and your reasons for committing to them.
3. Don’t give in to downward spirals.
Finally, if you get off course, don’t beat yourself up or dwell on your mistakes. It will only make yourself feel worse, and you’ll end up even further off track. “When you slip up, get right back on as soon as possible,” Dr. Meek says.
How To Create Strong Financial Resolutions
For the third straight year, the Fidelity survey found that the top three New Year financial resolutions are saving more (54%), paying off debt( 24%) and spending less (19%), with the debt resolution passing “spending less” for the second most popular slot. It’s also increased threefold since 2010, when only 8% of respondents intended to pay off debt.
1. Saving More
If you intend to put away more money this year — whether for a rainy day, a down payment, a dream trip, your child’s college education or something else — Mary Beth Stojohann, certified financial planner and CEO and founder of Workable Wealth, says, “Always automate your savings. It’s hard to do a transfer on your own.” For instance, she recommends you set up automatic 401(k) or Individual Retirement Account contributions or automate a regular transfer from checking to savings.
2. Paying Off Debt
First, stop contributing more to your debt. Also keep a little rainy day fund of at minimum $1,000 so an emergency expense doesn’t end up on your credit card.
Second, she says, don’t chip away at your debt by sending random payments toward each debt every month. Instead, send as much as you can toward your debt with the highest interest rate, and then pay the minimum on all your other balances. “That will save you the most money in the long run,” she says.
Finally, as with savings, automate those debt payments.
3. Spending Less
Set a threshold for your big purchases, suggests Storjohann. “It’s one thing to spend $20 at Target on a whim, but if you ever want to buy something $50 or $100 or more, give yourself at least a 24-hour waiting period to make sure you’re reflecting on the purchase,” she says. “Ask yourself what you’re giving up in lieu of this purchase. Is it going to be that you’re not going to go out for the next month? Where are you going to make up the difference? Because it’s money that hasn’t been accounted for.”
She recommends setting your threshold at $50 or $100, depending on your budget. During your waiting period, ask yourself why you want this item and what it means for you — whether you really need it or want it to keep up with the Joneses. If it’s more the latter, remind yourself, “When you’re comparing yourself to other people, you’re seeing their best self — not the financial issues behind-the-scenes that make you keep up with them,” she says.
4. Bonus Resolution: Earning More
When it comes to improving their finances, most people turn to “austerity” measures like paying off debt or spending less. But they often don’t consider making more money — and that resolution should be on a lot more lists, as it will make it easier for you to save more and pay off debt without having to spend so much time and energy on cutting back.
5. Get creative about ways to earn more. Start with your salary — check out websites like Payscale, Glassdoor and Salary.com to see what you could be earning for your position and experience in your city. Then, come up with a plan for wowing your boss, so you can make a strong case for a raise or some kind of increase in benefits — or, if you feel up for navigating what is a trickier dance, interview for other positions to get a counteroffer or even jump ship.
6. Finally, consider decluttering — and profiting from it. Sell gently loved valuables on sites like eBay or Craigslist, or take brand-name items to consignment shops.
http://www.forbes.com/sites/laurashin/2013/12/30/the-secret-to-making-financial-resolutions-youll-actually-keep/
Tuesday 31 December 2013
Friday 22 November 2013
How To Switch Off From Technology (And How It Will Benefit Your Wellbeing)
Whether lost, listening to music, keeping in touch with friends or just desperate to Instagram your spaghetti bolognese - your smartphone or device, lightweight and fitting snuggly into your hand like a cashmere glove, is all you need to do... well... anything.
The flip-side of this new-found, much-loved convenience is, of course, addiction.
Raise your hand if you've ever scrolled through Facebook in your pitch-black bedroom until the early hours or rolled over to check your work emails/Instagram/Twitter feed first thing in the morning.
Yeah, we thought as much.
"Phones are such an intrinsic part of everything we do," says Poorna Bell, HuffPost UK Lifestyle editor speaking to HuffPost Live. "But people just don't have boundaries."
Just like any other addiction, being glued to our screens 24/7 isn't without consequences.
We spoke to Dr David Hamilton, author of How Your Mind Can Heal Your Body, to find out the benefits of switching off.
And, for those who love their phone more than their own parents, we've got some easy-to-follow tips on how to get some screen sense.
Benefits Of Switching Off
1) Gives the mind a rest so we're less stressed
Having instant and constant access to news, information, etc, means we rarely give our minds a rest. The mind and body need rest. We're being bombarded with information all day so we need to switch off for the sake of our own health, otherwise there's more likelihood of us getting stressed throughout the day.
2) We get better sleep quality
Sleep quality if affected by what's on our minds.
We absorb so much negative content when we read the news on a smartphone or tablet last thing at night. It affects many people's sleep quality so they end up waking up in the morning not feeling rested and refreshed.
3) It's better for our relationships
Many relationships suffer because we spend so much time online that we talk much less. Many couples even have their smartphones on the table while they are, supposedly, enjoying a romantic meal.Switching off gets us back to connecting with one another face-to-face again.
4) It can make us happier
Social network research shows that the more good quality relationships we have the happier we tend to be/ Many people develop a lot of their relationships online and not face-to-face. Some take pride in the number of 'friends' they have on Facebook, yet the amount of face-to-face time they enjoy with friends declines.
There is no substitute for face-to-face contact. We're wired to benefit from connecting with one another. Face-to-face contact is actually good for the cardiovascular system. Depriving ourselves of this at the expense of being online is not so healthy for us, mentally and physically.
How To Switch Off
1) Just decide
Sometimes just knowing that being switched 'on' all the time is detrimental to our mental and physical health, and also that of our relationships, is a motivating factor for people to just decide to switch off more.
2) Set some rules
It's beneficial in relationships and in families to set some rules. Without boundaries, many people just default into switching on all day and night. Rules can be, 'no phones or tablets at the dinner table', 'no internet in the bedroom', or 'no internet during lunch', for instance.
Sometimes, just these little rules can be a relief because many people just switch on out of boredom, so rather than rest they're bombarding themselves with more information. Rules give us an information break and let us get more from our real downtime. It feels good knowing that when you go to bed, for instance, the day's work is over because that's the rule.
3) Challenge yourself
If you're really up for it, challenge yourself to go one day a week without switching on. It might be hard at first but it will become easier if you keep it up a day a week for few weeks.
You'll then realise that it's actually not that difficult and it feels really good. It feels relaxing. It's like a little holiday - a day off.
The flip-side of this new-found, much-loved convenience is, of course, addiction.
Raise your hand if you've ever scrolled through Facebook in your pitch-black bedroom until the early hours or rolled over to check your work emails/Instagram/Twitter feed first thing in the morning.
Yeah, we thought as much.
"Phones are such an intrinsic part of everything we do," says Poorna Bell, HuffPost UK Lifestyle editor speaking to HuffPost Live. "But people just don't have boundaries."
Just like any other addiction, being glued to our screens 24/7 isn't without consequences.
We spoke to Dr David Hamilton, author of How Your Mind Can Heal Your Body, to find out the benefits of switching off.
And, for those who love their phone more than their own parents, we've got some easy-to-follow tips on how to get some screen sense.
Benefits Of Switching Off
1) Gives the mind a rest so we're less stressed
Having instant and constant access to news, information, etc, means we rarely give our minds a rest. The mind and body need rest. We're being bombarded with information all day so we need to switch off for the sake of our own health, otherwise there's more likelihood of us getting stressed throughout the day.
2) We get better sleep quality
Sleep quality if affected by what's on our minds.
We absorb so much negative content when we read the news on a smartphone or tablet last thing at night. It affects many people's sleep quality so they end up waking up in the morning not feeling rested and refreshed.
3) It's better for our relationships
Many relationships suffer because we spend so much time online that we talk much less. Many couples even have their smartphones on the table while they are, supposedly, enjoying a romantic meal.Switching off gets us back to connecting with one another face-to-face again.
4) It can make us happier
Social network research shows that the more good quality relationships we have the happier we tend to be/ Many people develop a lot of their relationships online and not face-to-face. Some take pride in the number of 'friends' they have on Facebook, yet the amount of face-to-face time they enjoy with friends declines.
There is no substitute for face-to-face contact. We're wired to benefit from connecting with one another. Face-to-face contact is actually good for the cardiovascular system. Depriving ourselves of this at the expense of being online is not so healthy for us, mentally and physically.
How To Switch Off
1) Just decide
Sometimes just knowing that being switched 'on' all the time is detrimental to our mental and physical health, and also that of our relationships, is a motivating factor for people to just decide to switch off more.
2) Set some rules
It's beneficial in relationships and in families to set some rules. Without boundaries, many people just default into switching on all day and night. Rules can be, 'no phones or tablets at the dinner table', 'no internet in the bedroom', or 'no internet during lunch', for instance.
Sometimes, just these little rules can be a relief because many people just switch on out of boredom, so rather than rest they're bombarding themselves with more information. Rules give us an information break and let us get more from our real downtime. It feels good knowing that when you go to bed, for instance, the day's work is over because that's the rule.
3) Challenge yourself
If you're really up for it, challenge yourself to go one day a week without switching on. It might be hard at first but it will become easier if you keep it up a day a week for few weeks.
You'll then realise that it's actually not that difficult and it feels really good. It feels relaxing. It's like a little holiday - a day off.
Tuesday 19 November 2013
9 Tips for Seizing Control Of Your Life
1. Here today, gone today – live life now! Security is an illusion, so seize life today.
2. Follow your inner compass – your intuition. When you commit to the journey, you will always end up in a place you describe and recognise as better than your starting point.For me, intuition is a feeling I get in my stomach that a certain course of action should be pursued- normally it makes no sense from a rational perspective! For others, it is a compelling inner voice, sending them on their journey. The key is to find out how your intuition delivers. Then, once you’ve identified it, use it as your compass. The more you use it, the stronger this “core muscle” works.
3. Don’t commit your dreams and aspirations to the “normal” pros and cons approach. Remember, in the context of your dreams, knowledge will always give you enough reasons not to act.
4. Self awareness is the most important attribute a leader could develop, according to the Stanford Business School Advisory Committee, so start the journey today. Remember seeing, not solving, the problem is the ultimate challenge. When you are on the trip, you start to see!
5. Become a sponge – move towards expert status in your niche! You are a lot less than 10,000 hours away from not just getting, but creating a job! A commitment to ongoing learning is a key attribute of achievers.
6. Discover your purpose: live on flow and you’ll never truly work another day in your life! Reflect on your values and interests – this may give you an insight into your bliss.
7. Model off past success strategies. Even some of the highest achievers I have worked with around the world in companies had a disempowering inner dialogue running.The fact is, you have already shown you have what it takes to live the dreams. As a child, you mastered the art of walking and talking by intuitively knowing that failure brought you closer to success. The Global Entrepreneurial Monitor highlights “fear of failure” as the number one obstacle for potential entrepreneurs.
“Fear” or “failure” were not an issue when you were a child. Add to that the levels of creativity you enjoyed as a child… the ability to let emotions come and go… how curious you were… and you will realise you have truly shown you have what it takes to re-engage in life.
8. Be open to the fact that everybody can be your teacher – from the most annoying person in your life at the moment to the uninhibited child. This type of thinking will open the door to teachers that will show you the way!
9. Take the first step NOW! Crossing the bridge from inaction to action may be the longest bridge in the world, but when you get to the other side, watch your life transform into one of magic and adventure! Remember, the first step can be small or big!
2. Follow your inner compass – your intuition. When you commit to the journey, you will always end up in a place you describe and recognise as better than your starting point.For me, intuition is a feeling I get in my stomach that a certain course of action should be pursued- normally it makes no sense from a rational perspective! For others, it is a compelling inner voice, sending them on their journey. The key is to find out how your intuition delivers. Then, once you’ve identified it, use it as your compass. The more you use it, the stronger this “core muscle” works.
3. Don’t commit your dreams and aspirations to the “normal” pros and cons approach. Remember, in the context of your dreams, knowledge will always give you enough reasons not to act.
4. Self awareness is the most important attribute a leader could develop, according to the Stanford Business School Advisory Committee, so start the journey today. Remember seeing, not solving, the problem is the ultimate challenge. When you are on the trip, you start to see!
5. Become a sponge – move towards expert status in your niche! You are a lot less than 10,000 hours away from not just getting, but creating a job! A commitment to ongoing learning is a key attribute of achievers.
6. Discover your purpose: live on flow and you’ll never truly work another day in your life! Reflect on your values and interests – this may give you an insight into your bliss.
7. Model off past success strategies. Even some of the highest achievers I have worked with around the world in companies had a disempowering inner dialogue running.The fact is, you have already shown you have what it takes to live the dreams. As a child, you mastered the art of walking and talking by intuitively knowing that failure brought you closer to success. The Global Entrepreneurial Monitor highlights “fear of failure” as the number one obstacle for potential entrepreneurs.
“Fear” or “failure” were not an issue when you were a child. Add to that the levels of creativity you enjoyed as a child… the ability to let emotions come and go… how curious you were… and you will realise you have truly shown you have what it takes to re-engage in life.
8. Be open to the fact that everybody can be your teacher – from the most annoying person in your life at the moment to the uninhibited child. This type of thinking will open the door to teachers that will show you the way!
9. Take the first step NOW! Crossing the bridge from inaction to action may be the longest bridge in the world, but when you get to the other side, watch your life transform into one of magic and adventure! Remember, the first step can be small or big!
Sunday 17 November 2013
Forget Regrets–Embrace Your Experiences!
Do not regret the past, as difficult as that may be. The past is behind you with nothing but knowledge in its wake. You can’t change the past, so why not make it an educational tool no different than when you first learned to ride a bike?
Do not be disappointed or discouraged about today. Today is temporary and tomorrow is on its way. Tough times are palatable and surmountable when you look at them from this vantage point.
Do not feel that you are alone in any obstacles that you may be experiencing. You are not alone, for many have struggled in similar ways and their stories abound. Look at it this way; success and failure all have the same byproduct – “wisdom.” Wisdom is a gift gained from the past that serves as the foundation of our future, and if you share it with others, you are helping them on their life’s journey as well.
Share your stories and pay forward your wisdom. Hearing stories of perseverance gives people hope. Such narratives tell people that they are not alone and that they will ultimately prevail.
You are valuable in every sense of the word. What you have already accomplished on this planet is inspirational and motivational to others around the globe. So remember… we are all mentors just by the sheer impression of our footsteps.
http://www.care2.com/greenliving/forget-regrets-embrace-your-experiences.html
Tuesday 12 November 2013
10 Ways To Become Better At Your Job Today
With a still-shaky recovery, tepid hiring and continued stagnation in many workplaces, employees have a tough time feeling inspired to extend any extra effort . But if you can improve your job performance, you will put yourself in a good position to climb up the ladder should an opportunity materialize, or to move to a totally new job, in case you hear of an opening at another company.
What’s the best way to become better at your job? We’ve run a number of stories with advice about improving job performance. After looking over those pieces and brainstorming with Forbes Leadership Editor Fred Allen, I’ve put together ten tips that should help you get ahead in your current role.
First, get organized.
What’s the best way to become better at your job? We’ve run a number of stories with advice about improving job performance. After looking over those pieces and brainstorming with Forbes Leadership Editor Fred Allen, I’ve put together ten tips that should help you get ahead in your current role.
First, get organized.
With the onslaught of email, texting, tweeting and everything else, it can be challenging to stay on top of your workload. We ran this story about conquering your email inbox, which recommends a system of prioritizing urgent items, dealing with short requests quickly, deleting junk and putting less pressing matters on a to-do list. One more tip: Consider imposing some discipline on email interruptions. Check your inbox once a half hour or once an hour, to give yourself time to complete tasks that require concentration.
Second, stop trying to multi-task.
Second, stop trying to multi-task.
In 2009, a group of Stanford researchers released a study that showed how people who do heavy multitasking, keeping up several email conversations at once while texting, jumping from one website to the next and trying to work at the same time, do not pay attention as well as those who maintain a more streamlined work flow.
Third, put yourself in the mindset of your boss.
Third, put yourself in the mindset of your boss.
We’ve run several stories about dealing with difficult supervisors. The most effective strategy: Empathize, and discover your boss’s style, so that you can imagine what he or she is looking for in an employee. We ran this piece about dealing with a younger supervisor, this story about a series of questions you can ask your boss, which will help you get to know her (what was her previous job? what are her career aspirations?), this story about dealing with a lousy manager (set an agenda, don’t yell back), and this piece about managing up a difficult boss (treat him like a difficult client). The overarching lesson: figure out your boss’s style and orientation and try to stay one step ahead.
Fourth, forge strong relationships with colleagues outside your immediate area of responsibility.
Fourth, forge strong relationships with colleagues outside your immediate area of responsibility.
In his best-selling book Getting More: How To Negotiate to Achieve Your Goals in the Real World, Wharton Business School professor Stuart Diamond notes that “companies, even small ones, can be very political places.” Diamond recommends allying with people who can help you, including employees who have been there a long time and who may be overlooked by others, those who work in human resources, staffers in the information technology department, even security guards and cleaning staff who have probably absorbed much more about your firm than you realize. Diamond calls it “building your own coalition.”
Fifth, focus on listening.
Fifth, focus on listening.
Listen to your boss of course, but also pay close attention to your colleagues and subordinates. At work we often feel like we have to perform by doing verbal gymnastics, but listening closely to what others say can be even more useful and can garner more appreciation from co-workers.
Sixth, try getting in early.
Sixth, try getting in early.
Even 15 minutes can make a difference. If you can swing an early arrival, you will get a step ahead of the day’s tasks. You can even reward yourself later with a longer lunch break or a departure for home that comes earlier than usual.
Seventh, make sure you give yourself genuine down time.
Seventh, make sure you give yourself genuine down time.
We ran a piece on the importance of vacation. That means time away from the office when you don’t check work email or let yourself think about the next project. It can give you a sense of control, of purpose, it can shake up your perception of time, offer the space to expand cultural horizons and allow the kind of relaxed break everyone needs to refuel.
Eighth, once you’ve refueled, aim for clarity and precision in everything you do at work.
Eighth, once you’ve refueled, aim for clarity and precision in everything you do at work.
If an email won’t convey the subtlety of your decision to push for a colleague’s ouster, then pick up the phone or visit in person.
Ninth, do plenty of research and preparation before you undertake any task.
Ninth, do plenty of research and preparation before you undertake any task.
Don’t take up your boss’s time before you’ve performed plenty of legwork. Prior to a meeting, rehearse your strategies and objectives.
Tenth, try some humility.
Tenth, try some humility.
Most career advice seems to encourage relentless self-promotion. But Orville Pierson, author of The Unwritten Rules of the Highly Effective Job Search, says it’s better to avoid strings of hyped-up adjectives and instead to describe your accomplishments simply, without embellishment.
Monday 11 November 2013
Scared? 5 Tips For Using Fear As Fuel
Recently I have been thinking about fear and how it relates to behavior. We typically avoid things that scare us, which, of course, makes perfect sense. We have evolved an instinctive fear of threats and this avoidance behavior is ingrained in us as a way to protect us from harm. However, as is often the case, in the modern world our natural biological defenses can unnecessarily hold us back from deep fulfillment. Many times, that which we instinctively fear can actually be harmless, or even a blessing.
But in order to assess a fear I have found that you have to unpackage it first, to really consider its components and sources, and to figure out whether it’s worth ignoring. By way of example, I recently experienced some fear in dating a man who is unable to walk. When I really thought about my reaction I realized that it was simply a fear of the unknown.
Fear can be something that keeps you from moving forward, from being all that you can be. When you forgo an opportunity, remember, it just might have turned out to be something life changing, or something that you would have loved — you just don’t know. The key is determining whether your fear is borne out of a real danger, or if it is simply the result of apprehension in facing the unknown. In business growth, it’s most likely the latter, not the former. Having a strategy to face fear and move through it can be a huge tool for success. Here are 5 suggestions that may help you get started:
- Think about your fear, dissect it, and try to determine if it’s a fear of the unknown or a real danger.
- Learn about it. Do some research. What do other people say about this fear when they experience it? What are the pros and cons of tackling this fear? Let’s say it’s public speaking. What would the impact be on your career or life by focusing on this?
- Ask a lot of questions. Find other people that have tackled whatever you have fear about and ask them how they approached it. What are the rules of the road? What are some tips, tricks etc.?
- Find someone to do it with you. When we resist doing something it’s easy to let ourselves down. It’s much more difficult to let someone else down. When I am feeling less motivated to workout, I make a workout date. There is no question whether or not I will show up — I will.
- Recall how it feels once you have tried conquering your fear. Most people will say that facing a fear is one of exhilaration. I know from personal experience that the things or activities that I fear and conquer end up being some of my proudest moments.
Thursday 7 November 2013
Raising Your Self-esteem To Have A Better Career
Most of your frustrations and struggles during your job search have to deal with insecurity. How you feel about yourself will either spawn motivation and energy or will severely hurt your chances for a great career.
When you increase your confidence level, you are able to interview more effectively, negotiate higher salaries and, subsequently you will receive a wider number of offers. Conversely, when you fail to do so, you are going to be paid less, given fewer responsibilities and will end up accepting a position that you are overqualified for.
Insecurity is like a leash that tethers you to a finite number of job options. Because of self-doubt, distrust and insecurity, you’ve become estranged from your true source of power. Luckily, there is nothing stopping you from changing.
You can train yourself to begin to feel more confident both in life and when interviewing. It doesn’t happen overnight, though with practice it will happen and it will change your career.
To help, I’ve listed some basic exercises for you to implement in order to gain key self-esteem and momentum during job transitions:
1. Begin refuting the thoughts pertaining to your negative self-image
2. Learn to effectively deal with disapproval and failure
3. Think in action oriented terms
4. Stop worrying
When you increase your confidence level, you are able to interview more effectively, negotiate higher salaries and, subsequently you will receive a wider number of offers. Conversely, when you fail to do so, you are going to be paid less, given fewer responsibilities and will end up accepting a position that you are overqualified for.
Insecurity is like a leash that tethers you to a finite number of job options. Because of self-doubt, distrust and insecurity, you’ve become estranged from your true source of power. Luckily, there is nothing stopping you from changing.
You can train yourself to begin to feel more confident both in life and when interviewing. It doesn’t happen overnight, though with practice it will happen and it will change your career.
To help, I’ve listed some basic exercises for you to implement in order to gain key self-esteem and momentum during job transitions:
1. Begin refuting the thoughts pertaining to your negative self-image
In order to begin to raise your self-esteem, you must learn to refute the destructive thoughts you have about yourself.
Stop focusing on what you don’t like about your personality, abilities or qualifications. Begin to replace those thoughts with the aspects that you do admire.
Stop calling yourself names, it’s counterproductive. Instead, focus on what you like about yourself. Forget failures. Rather, think about prior achievements, positive qualities and difficulties you’ve overcome in the past.
Stop focusing on what you don’t like about your personality, abilities or qualifications. Begin to replace those thoughts with the aspects that you do admire.
Stop calling yourself names, it’s counterproductive. Instead, focus on what you like about yourself. Forget failures. Rather, think about prior achievements, positive qualities and difficulties you’ve overcome in the past.
2. Learn to effectively deal with disapproval and failure
People who have a high self-esteem have a superior ability to cope with failure. On the flip side, those who have a low sense of self-worth will allow outer circumstances such as the decision of a hiring manager to control their lives and how they feel about themselves.
It’s not always about you – that’s unrealistic thinking. On the contrary, as an executive recruitment specialist, I can tell you that interviewing rejection can spawn from dozens of other variables. Just because you take something personally, doesn’t mean you’re correct. Insecurity often distorts reality.
It’s not always about you – that’s unrealistic thinking. On the contrary, as an executive recruitment specialist, I can tell you that interviewing rejection can spawn from dozens of other variables. Just because you take something personally, doesn’t mean you’re correct. Insecurity often distorts reality.
3. Think in action oriented terms
When people who have a high self-esteem run into hurdles, they don’t waste time prostrating and they keep at the job until it is finished.
For instance, instead of worrying about how a resume is not up to snuff, take action and make it better. Don’t stop until the job is done. People with a high self-esteem don’t make excuses and remain resilient consistently setting goals for themselves.
For instance, instead of worrying about how a resume is not up to snuff, take action and make it better. Don’t stop until the job is done. People with a high self-esteem don’t make excuses and remain resilient consistently setting goals for themselves.
4. Stop worrying
Worrying about your job search is counterproductive and will magnify your insecurity. Worrying leads to stress, anxiety and panic which carries over to your interviews.
Even though the majority of the things that job seekers worry about never happen, they find themselves utter victim to this thought process. The most effective remedy is to live in the moment. Let life unfold and begin to believe that there is more to life than fretting and “what-iffing.”
The right mindset will significantly boost your overall state of being and performance. When you think positively and believe in your abilities, you’ll recognize success.
Since low self-esteem can spiral out of control and seriously effect your ability to find the right position, it’s crucial to begin improving your self perception asap. Once this is successfully done, you can start to interview at the level you should and will find the right position in a more timely, constructive manner.
Even though the majority of the things that job seekers worry about never happen, they find themselves utter victim to this thought process. The most effective remedy is to live in the moment. Let life unfold and begin to believe that there is more to life than fretting and “what-iffing.”
The right mindset will significantly boost your overall state of being and performance. When you think positively and believe in your abilities, you’ll recognize success.
Since low self-esteem can spiral out of control and seriously effect your ability to find the right position, it’s crucial to begin improving your self perception asap. Once this is successfully done, you can start to interview at the level you should and will find the right position in a more timely, constructive manner.
Monday 4 November 2013
How CEOs Can Beat The Clock: 5 Tips From HP's Meg Whitman
When you’re running a company like Hewlett-Packard HPQ -0.58%, with $120 billion in revenue and operations in more than 100 countries, there’s never enough time to get everything accomplished. But HP’s chief executive officer,Meg Whitman, has developed a wide range of ways to beat the clock.
Having also run eBay in the late 1990s, when it was a tiny, fast-growing enterprise with just 30 employees, Whitman has a keen understanding of the special challenges that entrepreneurs face. Here she shares five helpful tactics for entrepreneurs who are short of time — and unseasoned when it comes to time management.
1. Concentrate on your strengths.
Having also run eBay in the late 1990s, when it was a tiny, fast-growing enterprise with just 30 employees, Whitman has a keen understanding of the special challenges that entrepreneurs face. Here she shares five helpful tactics for entrepreneurs who are short of time — and unseasoned when it comes to time management.
1. Concentrate on your strengths.
“I try to figure out what I’m uniquely good at–and surround mysel f with people who are really good at what I’m not good at. My partnership with former eBay CTO Maynard Webb was perfect–one plus one equaled seven. At HP, Bill Veghte, the COO, and I have a very good complementary partnership. Having grown up in the enterprise, he knows it incredibly well and is deep from a technology perspective. I’m very good on strategy, market segmentation, communications and leading the charge.”
2. Recalibrate your priorities weekly.
2. Recalibrate your priorities weekly.
“I constantly check the to-do list. Every Sunday night I ask myself, What do we have to get done? What did we think was important last week? What can go away? If an old priority isn’t so important anymore, but a new one is, how are we going to get there from here? With my calendar on my laptop I go out three or four months–and work backwards from there. That’s helpful. It’s very iterative.”
3. Walk away from gridlock.
3. Walk away from gridlock.
“If we’re off on a really bad tangent, I’ll hand a project back to the team. Even though there is a piece of me that thinks, ‘If I spend another five hours on this I’m sure I could make a difference.’ I’m always looking for the right person to solve a problem. I only have so much time.”
4. Next !
4. Next !
“I keep meetings under control because I’m literally scheduled back-to-back from 9 a.m. until 6 p.m. That’s a natural forcing function that prevents things from running over.”
5. Measure the right things.
5. Measure the right things.
“We spent quite a bit of time asking, ‘What are the things we need to measure?’ Customer loyalty, on-time product launches, percentage of volume through the channel, average selling prices, attach rates of software to hardware and so forth. The result is the dashboards we’ve developed. I get them once a week, and they’re pretty helpful because, as the old adage goes, you focus on what you measure. They serve as early-warning indicators, too: If you start to see some things going south, then you can get in front of them. It’s a road map that will really help us run the company.”
Saturday 2 November 2013
How To Express Your Feelings In A Respectful Way
People often tell me that they have problems maintaining calm and respectful communication with their partner even though they intended to. They start out fine, but can’t follow through when their partner responds in disrespectful or angry ways. Some of these couples need the presence of an experienced couples therapist to be able to maintain calm and repair disruptions.
This article offers a communication model that outlines how to practice maintaining communication regarding how you feel in an honest and open way while keeping your calm. This is not about feeling good or even comfortable. This is about practicing staying calm even though you feel hurt and angry.
The rationale for this is having a fuller understanding of each other’s perspectives. Feeling angry doesn’t necessarily mean that you are bound to break up. It means that there is something you need to take care of.
If you manage to find solutions together, you will feel closer, safer, and understood on a deeper level. Imagine explaining to your partner that you are hurt and angry in a calm way. Also, imagine that your partner is able to hear you and respond in a loving way.
Because it is easier to express positive feelings and talk about what’s right in your relationship, I will recommend that you start with five positive statements about yourself, your partner, and your relationship. Build from the following, if you like:
What do you love about your partner?
What do you love about the relationship?
What is most important to you?
Give a concrete example of what makes you feel loved.
Give a concrete example of what you look forward to.
Expressing your love, appreciation, and willingness to stay connected and find solutions together is essential for your partner’s willingness to hear you out and consider your requests and proposed solutions to problems you are having.
Expressing feelings of frustration, anger, fear, and sadness is a lot harder and takes some consideration. If you are able to stay calm and collected while you talk about your feelings, your chances of staying on track are higher. If you avoid blaming your partner and instead talk about what you feel, think, and what is important to you and why, it is more likely that your partner will respond positively.
Try to make it easier for your partner to listen to you and refrain from interrupting you and subsequently defending herself/himself. Try to make your statements more about yourself than about your partner. This is probably one of the hardest things to do. Self-expression is about defining yourself and what is most important to you, which is not easy when you are feeling upset and hurt.
It is natural in a relationship to feel at times that the other person is to blame. However, if you consider the matter, you will become aware that you have a responsibility for your own responses and reactions, and how you function as a partner has an influence on the relationship. Your feelings are your own, and to blame others for them is not conductive for your individual or relationship growth.
Before you start expressing feelings of anger and hurt, I recommend that you think about what you are going to say and how you are going to say it. Consider the following:
What are your feelings? Do you feel angry, hurt, sad, scared, lonely, jealous, guilty, etc.?
Give concrete examples such as, “I feel scared when you don’t call.”
Focus more on what you feel, think, and want, not on your partner’s shortcomings. “I feel lonely and I miss what we used to do together.”
Tell your partner why it is important to you that you honestly and openly express your feelings. Make sure you explain that self-expression goes both ways, and that it takes courage to talk about feeling vulnerable. Showing vulnerabilities is a sign of strength, and talking openly and honestly about how you feel is not a weakness.
Be mindful of how you express yourself. Tone of voice, facial expressions, body language, and eye contact are more important than most people think. Most of what you actually communicate to your partner has to do with how you communicate.
Be open and explicit about your intentions for having the conversation.
Make sure you are not having this conversation to get back at your partner. If you are very angry, you might feel vengeful. If that is the case, calm yourself and consider what is most important to you and what kind of partner you would like to be.
Don’t expect immediate success. Self-expression is a skill which takes practice to master. Ask for professional help if you need to.
This article offers a communication model that outlines how to practice maintaining communication regarding how you feel in an honest and open way while keeping your calm. This is not about feeling good or even comfortable. This is about practicing staying calm even though you feel hurt and angry.
The rationale for this is having a fuller understanding of each other’s perspectives. Feeling angry doesn’t necessarily mean that you are bound to break up. It means that there is something you need to take care of.
If you manage to find solutions together, you will feel closer, safer, and understood on a deeper level. Imagine explaining to your partner that you are hurt and angry in a calm way. Also, imagine that your partner is able to hear you and respond in a loving way.
Because it is easier to express positive feelings and talk about what’s right in your relationship, I will recommend that you start with five positive statements about yourself, your partner, and your relationship. Build from the following, if you like:
What do you love about your partner?
What do you love about the relationship?
What is most important to you?
Give a concrete example of what makes you feel loved.
Give a concrete example of what you look forward to.
Expressing your love, appreciation, and willingness to stay connected and find solutions together is essential for your partner’s willingness to hear you out and consider your requests and proposed solutions to problems you are having.
Expressing feelings of frustration, anger, fear, and sadness is a lot harder and takes some consideration. If you are able to stay calm and collected while you talk about your feelings, your chances of staying on track are higher. If you avoid blaming your partner and instead talk about what you feel, think, and what is important to you and why, it is more likely that your partner will respond positively.
Try to make it easier for your partner to listen to you and refrain from interrupting you and subsequently defending herself/himself. Try to make your statements more about yourself than about your partner. This is probably one of the hardest things to do. Self-expression is about defining yourself and what is most important to you, which is not easy when you are feeling upset and hurt.
It is natural in a relationship to feel at times that the other person is to blame. However, if you consider the matter, you will become aware that you have a responsibility for your own responses and reactions, and how you function as a partner has an influence on the relationship. Your feelings are your own, and to blame others for them is not conductive for your individual or relationship growth.
Before you start expressing feelings of anger and hurt, I recommend that you think about what you are going to say and how you are going to say it. Consider the following:
What are your feelings? Do you feel angry, hurt, sad, scared, lonely, jealous, guilty, etc.?
Give concrete examples such as, “I feel scared when you don’t call.”
Focus more on what you feel, think, and want, not on your partner’s shortcomings. “I feel lonely and I miss what we used to do together.”
Tell your partner why it is important to you that you honestly and openly express your feelings. Make sure you explain that self-expression goes both ways, and that it takes courage to talk about feeling vulnerable. Showing vulnerabilities is a sign of strength, and talking openly and honestly about how you feel is not a weakness.
Be mindful of how you express yourself. Tone of voice, facial expressions, body language, and eye contact are more important than most people think. Most of what you actually communicate to your partner has to do with how you communicate.
Be open and explicit about your intentions for having the conversation.
Make sure you are not having this conversation to get back at your partner. If you are very angry, you might feel vengeful. If that is the case, calm yourself and consider what is most important to you and what kind of partner you would like to be.
Don’t expect immediate success. Self-expression is a skill which takes practice to master. Ask for professional help if you need to.
Thursday 31 October 2013
How To Do Comfort Food The Easier Way
Comfort food is the ultimate antidote to longer nights and frankly miserable weather. Add in some very good telly, and we're helpless against the tide of sinking into the sofa with something hot and deliciously fatty.
But just as much as we love a good bowl of food (preferably with some form of potato), we also hate the panic that precedes the gamut of festive parties, where you then have to shoehorn your comfort food belly into a pair of Spanx.
So, is it time for a rethink?
We asked some of the top nutritionists for their advice and suggestions.
Sweet potatoes
"Fancy a warming mash? Then use sweet potatoes," says nutritionist Karen Poole."They will reduce the overall cooking time and have a lower glycemic load so they are a good slow release energy source to help keep blood glucose levels balanced throughout the day."
Expert Emily Maguire adds: "Sweet potatoes have a much lower GI and GL content meaning they will not spike your blood sugar which can result in hunger and cravings for foods high in sugar."
Dark chocolate
If you do end up craving chocolate, go for a 70% dark chocolate, melt it in the microwave and pour it over strawberries, says Emily. "These two ingredients are packed full of natural antioxidants that help protect the body from substances called free radicals which can attack healthy cells resulting in many conditions and also contribute to ageing."
The full English breakfast
How, you ask, is this healthy? Emily reveals that it's all in the ingredients. "The English breakfast has gotten a fair whack for being unhealthy, but choosing the correct quality ingredients (e.g. proper meat sausages) and method of cooking, makes this an ideal comfort breakfast."
Healthy meat alternatives
"Turkey is a great lean protein choice," says Karen, "and if you use it to make spag bol, will lower the fat content of the dish. It is a source of tryptophan to aid serotonin production the feel-good hormone to help us face the cold gray days of winter."
Similarly, she advises making a shepherd’s pie with a mixture of green lentils, tomato and dried wild mushrooms instead of minced lamb. "It can help you regulate your cortisol levels and reduce the overall impact of stress while also aiding liver function."
Go brown
"When you are making a risotto," says Karen, "choose brown risotto rice now available from most major supermarkets. This will increase the fibre content promoting gut function and efficiency to keep your bowel movements regular and aid digestion."
Use raw oats
"A comforting after dinner fruit crumble can work to lower your cholesterol level by simply adding raw oats into the crumble mix," says Karen, "as the beta glucan bind with cholesterol and carry it out of your body.
Breakfast time
Go for Greek yogurt, says Emily, as it's packed full of essential fatty acids needed for optimal health as well as being much lower in sugar than the fruit flavoured counter parts.
"At breakfast spread organic almond butter onto your brown toast instead of jam or honey," continues Karen. "This is a natural source of essential fats needed to boost positive mood and improve concentration."
When cooking a roast...
Karen says: "When you are cooking a Sunday dinner increase the vitamin, mineral and fibre content by roasting a mix of winter vegetables instead of just regular potatoes. Including squash, pumpkin, turnip and parsnip will provide a great mix of polyphenols to aid cardio vascular health, energy production and weight management.
"Make roasted vegetables more healthy by adding fresh lemon juice to the mix before they go into the oven. This will provide a liquid to aid cooking and means you can use less oil so reducing the overall fat and calorie intake."
Don't shy away from fresh herbs
"Fresh herbs will provide flavour and texture to most dishes and means you won't need to use as much salt therefore reducing the risk of high blood pressure and bloating," advises Karen.
"They are also a good source of antioxidants that can help combat the ravages of free radicals produced by everyday living. Growing your own is easy and will keep down the cost."
http://www.huffingtonpost.co.uk/2013/10/25/healthy-comfort-food-diet-winter-warmers_n_4163191.html?ir=UK+Lifestyle
But just as much as we love a good bowl of food (preferably with some form of potato), we also hate the panic that precedes the gamut of festive parties, where you then have to shoehorn your comfort food belly into a pair of Spanx.
So, is it time for a rethink?
We asked some of the top nutritionists for their advice and suggestions.
Sweet potatoes
"Fancy a warming mash? Then use sweet potatoes," says nutritionist Karen Poole."They will reduce the overall cooking time and have a lower glycemic load so they are a good slow release energy source to help keep blood glucose levels balanced throughout the day."
Expert Emily Maguire adds: "Sweet potatoes have a much lower GI and GL content meaning they will not spike your blood sugar which can result in hunger and cravings for foods high in sugar."
Dark chocolate
If you do end up craving chocolate, go for a 70% dark chocolate, melt it in the microwave and pour it over strawberries, says Emily. "These two ingredients are packed full of natural antioxidants that help protect the body from substances called free radicals which can attack healthy cells resulting in many conditions and also contribute to ageing."
The full English breakfast
How, you ask, is this healthy? Emily reveals that it's all in the ingredients. "The English breakfast has gotten a fair whack for being unhealthy, but choosing the correct quality ingredients (e.g. proper meat sausages) and method of cooking, makes this an ideal comfort breakfast."
Healthy meat alternatives
"Turkey is a great lean protein choice," says Karen, "and if you use it to make spag bol, will lower the fat content of the dish. It is a source of tryptophan to aid serotonin production the feel-good hormone to help us face the cold gray days of winter."
Similarly, she advises making a shepherd’s pie with a mixture of green lentils, tomato and dried wild mushrooms instead of minced lamb. "It can help you regulate your cortisol levels and reduce the overall impact of stress while also aiding liver function."
Go brown
"When you are making a risotto," says Karen, "choose brown risotto rice now available from most major supermarkets. This will increase the fibre content promoting gut function and efficiency to keep your bowel movements regular and aid digestion."
Use raw oats
"A comforting after dinner fruit crumble can work to lower your cholesterol level by simply adding raw oats into the crumble mix," says Karen, "as the beta glucan bind with cholesterol and carry it out of your body.
Breakfast time
Go for Greek yogurt, says Emily, as it's packed full of essential fatty acids needed for optimal health as well as being much lower in sugar than the fruit flavoured counter parts.
"At breakfast spread organic almond butter onto your brown toast instead of jam or honey," continues Karen. "This is a natural source of essential fats needed to boost positive mood and improve concentration."
When cooking a roast...
Karen says: "When you are cooking a Sunday dinner increase the vitamin, mineral and fibre content by roasting a mix of winter vegetables instead of just regular potatoes. Including squash, pumpkin, turnip and parsnip will provide a great mix of polyphenols to aid cardio vascular health, energy production and weight management.
"Make roasted vegetables more healthy by adding fresh lemon juice to the mix before they go into the oven. This will provide a liquid to aid cooking and means you can use less oil so reducing the overall fat and calorie intake."
Don't shy away from fresh herbs
"Fresh herbs will provide flavour and texture to most dishes and means you won't need to use as much salt therefore reducing the risk of high blood pressure and bloating," advises Karen.
"They are also a good source of antioxidants that can help combat the ravages of free radicals produced by everyday living. Growing your own is easy and will keep down the cost."
http://www.huffingtonpost.co.uk/2013/10/25/healthy-comfort-food-diet-winter-warmers_n_4163191.html?ir=UK+Lifestyle
Monday 28 October 2013
Fat, Sugar Or Carbs: Which Is the Bad Guy?
But then you notice that the sugar content is pretty high. So is a low-fat label really that healthy? The question has been going round in my head since reading an editorial in the BMJ this week that claims that saturated fat may not be the enemy it's been made out to be.
The editorial has stirred up one of the hottest topics about dietary advice this year. It asserts the opinion that saturated fat hasn't shown a risk to heart disease in several studies and may even be protective against some conditions. But recommendations about the amount of fat we should have in our diets haven't come out of thin air. The science behind them comes from a landmark study published in 1970. Researchers found that diets high in saturated fat were linked to higher levels of 'bad' cholesterol (low-density lipoprotein), which is a key risk factor for heart disease.
So, when it comes to protecting our health, which foods do we need to cut out or even eliminate? If saturated fat isn't the villain in our diets, what is? The editorial goes on to suggest that sugar and carbohydrates could be the key suspects.
The debate surrounding fats and sugars is fascinating and certainly food for thought. And it's sugar I want to focus on. It's been linked to weight gain, tooth decay and poor nutrition. That's nothing new. But in the last few years alone, evidence has been emerging to suggest sugar consumption is a key contributor to one of the biggest disease burdens of our modern world - type two diabetes.
In particular, there is mounting evidence to suggest that sugary drinks significantly increase the risk of this condition. The problem with a spoonful of sugar (or several in most fizzy drinks) is that it adds up to a lot of empty calories that can lead to weight gain. Furthermore, there's evidence to suggest that excessive amounts of sugar causes insulin resistance, which leads to type two diabetes.
To pull a few key stats, in a recent study, researchers found that drinking a can of sugar-sweetened soft drink increased the risk of type two diabetes in European men and women by 22%. Another piece of research found a 26% increased risk when people drank one or more sugary drinks per day compared with those who drank none or less than one a month. It seems sugary drinks have a lot to answer for.
Returning to the issue of weight loss, this leads me on to another key component of diet - carbohydrates. This energy-rich source of fuel has also been regarded as a culprit for weight gain in recent years. You only need to google 'low-carb diets' to be presented with over 17,000 results for ways you can jump start weight loss, curb cravings and burn more fat.
But thousands of results can't be wrong, can they? The effect of low carbs in your diet means that once your body uses up your stored glucose it then starts to burn stored fat instead. The concept of using fat for fuel has made these types of diets so appealing for people wanting to shift a few pounds.
The diet has divided opinion across the board, but for me there is definitely something in this sugary hypothesis. However, it isn't sustainable or healthy in the long term to substantially reduce carbs. Carbohydrates are vital for energy - they prevent protein being used for energy (as it's needed elsewhere), and helps keep your blood sugar levels on an even keel. These are the 'good' carbs.
So perhaps it's more to do with a re-education about carbohydrates - because some carbs can be bad for you. Refined, processed carbs, such as white bread, fast food burgers and white pasta contain sugars that are easy to digest and strip away beneficial fibre. And it's these 'sugar' carbs that can lead to weight gain. Found in thousands of food products - it's no wonder they've been touted as 'fat foods'.
So where does this leave us? The food fight against long-term conditions such as obesity, cardiovascular disease and type two diabetes is an absolutely crucial one - one we are currently losing.
When it comes to reducing the risk of these conditions, the food we put into our bodies is something each and every one of us is responsible for. Yet individual responsibility is not enough: indeed there is some evidence that obesity is partly mediated through an addictive process. It's therefore imperative that scientists, policy makers and governments also empower individuals to make behavioural changes happen on a large scale. The advice we give about food and diet is as powerful as any medicine - it can do significant harm if we don't get it right.
Saturday 26 October 2013
11 Must-Try Moves To Get Started With Tabata
Illustrations by Printable Workouts for Greatist
After 10 seconds, I was gasping for breath, sweaty, and definitely convinced that four minutes of Tabata intervals counts as a real workout. Greatist’s Chief Research Officer David Tao was helping me “research” Tabata protocol, and after a round each of burpees, medicine ball clean and presses, and squats, I was feeling the burn (and then some, given how sore I was for the next three days).
TA-BAT-ER UP — THE NEED-TO-KNOW
Tabata Protocol is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. Grab a stopwatch, because this workout method is all about timing. The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total). No cheating — the 20/10 ratio has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer bouts of exercise.
Tabata Protocol is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. Grab a stopwatch, because this workout method is all about timing. The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total). No cheating — the 20/10 ratio has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer bouts of exercise.
TABATA BING, TABATA BOOM! — YOUR ACTION PLAN
Because this exercise strategy is more of a formula than a specific workout, the possibilities for Tabata are pretty darn flexible. Love bodyweight exercises? Do a set of push-ups. Feeling a dip in the pool? Pull on that swim cap and do some freestyle intervals. As with any workout regimen (and especially a high-intensity one like Tabata intervals), consult with a trainer beforehand to learn the correct technique. When going all-out, proper form can be the difference between a ticket to the gun show and a ticket to the physical therapist’s office.
Greatist Experts Ilen Bell and Kelvin Gary each picked one or two of the best moves for each area of the body, with added weights and using bodyweight alone. Each of these four-minute wonders packs a serious punch (just ask my quads after a round of squats), so start with just one or two exercises per workout. Feel free to rest for a few minutes in between the 4-minute bouts, or go back-to-back for an added challenge.
Because this exercise strategy is more of a formula than a specific workout, the possibilities for Tabata are pretty darn flexible. Love bodyweight exercises? Do a set of push-ups. Feeling a dip in the pool? Pull on that swim cap and do some freestyle intervals. As with any workout regimen (and especially a high-intensity one like Tabata intervals), consult with a trainer beforehand to learn the correct technique. When going all-out, proper form can be the difference between a ticket to the gun show and a ticket to the physical therapist’s office.
Greatist Experts Ilen Bell and Kelvin Gary each picked one or two of the best moves for each area of the body, with added weights and using bodyweight alone. Each of these four-minute wonders packs a serious punch (just ask my quads after a round of squats), so start with just one or two exercises per workout. Feel free to rest for a few minutes in between the 4-minute bouts, or go back-to-back for an added challenge.
THE MOVESFull Body
1. Burpee: Start standing, then crouch to a low squat position with the hands on the floor. Then, kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up.
Lower Body
2. Jump squat: Stand with the feet hip-width apart, toes pointing forward. Sit back into a squat (hips below parallel, please!) then drive the whole body up through the heels, shifting weight onto the balls of the feet as you lift off. Be sure to land on the balls of the feet and immediately bend the knees into a full squat. Make sure the knees aren’t wobbling side to side while squatting or landing from a jump.
3. Lunge jump: Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees and keeping the torso vertical. Then,jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward.
4. Dumbbell front squat: Hold a dumbbell at the sternum (the center of the chest) and do a basic front squat. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Inhale and unlock the hips, bringing them back as the knees begin to bend. Keep the chest and shoulders upright, and continue until the hips are slightly less than 90 degrees from the ground. On the way back up, engage the core and drive through the heels to return to standing.
5. Kettlebell swing: Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Keep the knees slightly bent and drive the hips and bell back (it’s not a squat, so the knees shouldn’t have to bend that much), lowering the body just a bit to an athletic stance. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.
Upper Body
6. Push-up: Get into a plank position with hands planted a little bit wider than shoulder width apart. Keep the elbows close to the body throughout the movement. Ground the toes into the floor and engage the abs and back so the body is neutral.Lower the body in one straight line until the chest touches the floor. Keeping the core engaged, exhale, and push back to the start position.
7. Overhead neutral grip press: Stand with the feet shoulder-width apart core tight. Raise the dumbbell, kettlebell, or barbell up to the shoulders with palms facing each other and the elbows below the wrists. Press the weights upward until the arms are fully extended overhead, and then lower back to the shoulders.
Cardio
8. Sprints: To get extra speedy, make sure form fits function. Hold the correct posture, with eyes up, chest tall, shoulders relaxed, and arms swinging up and down with the elbows at 45-degree angles.
9. Stationary bike or rower: Hopping on the bike for a quick spin is pretty self-explanatory, but the indoor rower is a bit trickier. First, strap feet into the foot stretchers, sit up tall, and grab the handle. Roll forward until legs are completely bent and arms are reaching forward. From this starting position (called the “catch”), explosively drive the legs back. When the legs are nearly extended, swing the torso back and pull the arms in so the handle is almost touching the rib cage. From here (aka the “finish”) recover by stretching the arms straight out, returning the upper body to a straight, vertical position, and bending the legs back to the catch.Core
10. Russian twist: Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.
11. Ski abs: Start in pushup position with hands under the shoulders and core engaged. Jump the feet to the left side of the body, as close to the upper torso as possible. Jump the legs back to a straight plank position and repeat on the right side.
With the exception of the weighted movements, most of these can be performed anywhere, any time. All you need is a set of comfy clothes and a serious work ethic. To make keeping track of the time easier, consider downloading a Tabata timer app. Again, consider meeting with a trainer to go over correct form (even if you’ve previously done these moves) before starting a Tabata fitness regimen to prevent injury.
http://greatist.com/fitness/best-tabata-moves
1. Burpee: Start standing, then crouch to a low squat position with the hands on the floor. Then, kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up. Lower Body
2. Jump squat: Stand with the feet hip-width apart, toes pointing forward. Sit back into a squat (hips below parallel, please!) then drive the whole body up through the heels, shifting weight onto the balls of the feet as you lift off. Be sure to land on the balls of the feet and immediately bend the knees into a full squat. Make sure the knees aren’t wobbling side to side while squatting or landing from a jump.
3. Lunge jump: Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees and keeping the torso vertical. Then,jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward.
4. Dumbbell front squat: Hold a dumbbell at the sternum (the center of the chest) and do a basic front squat. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Inhale and unlock the hips, bringing them back as the knees begin to bend. Keep the chest and shoulders upright, and continue until the hips are slightly less than 90 degrees from the ground. On the way back up, engage the core and drive through the heels to return to standing.
5. Kettlebell swing: Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Keep the knees slightly bent and drive the hips and bell back (it’s not a squat, so the knees shouldn’t have to bend that much), lowering the body just a bit to an athletic stance. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.
Upper Body
6. Push-up: Get into a plank position with hands planted a little bit wider than shoulder width apart. Keep the elbows close to the body throughout the movement. Ground the toes into the floor and engage the abs and back so the body is neutral.Lower the body in one straight line until the chest touches the floor. Keeping the core engaged, exhale, and push back to the start position.
7. Overhead neutral grip press: Stand with the feet shoulder-width apart core tight. Raise the dumbbell, kettlebell, or barbell up to the shoulders with palms facing each other and the elbows below the wrists. Press the weights upward until the arms are fully extended overhead, and then lower back to the shoulders.
Cardio
8. Sprints: To get extra speedy, make sure form fits function. Hold the correct posture, with eyes up, chest tall, shoulders relaxed, and arms swinging up and down with the elbows at 45-degree angles.
9. Stationary bike or rower: Hopping on the bike for a quick spin is pretty self-explanatory, but the indoor rower is a bit trickier. First, strap feet into the foot stretchers, sit up tall, and grab the handle. Roll forward until legs are completely bent and arms are reaching forward. From this starting position (called the “catch”), explosively drive the legs back. When the legs are nearly extended, swing the torso back and pull the arms in so the handle is almost touching the rib cage. From here (aka the “finish”) recover by stretching the arms straight out, returning the upper body to a straight, vertical position, and bending the legs back to the catch.Core
10. Russian twist: Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.
11. Ski abs: Start in pushup position with hands under the shoulders and core engaged. Jump the feet to the left side of the body, as close to the upper torso as possible. Jump the legs back to a straight plank position and repeat on the right side.
With the exception of the weighted movements, most of these can be performed anywhere, any time. All you need is a set of comfy clothes and a serious work ethic. To make keeping track of the time easier, consider downloading a Tabata timer app. Again, consider meeting with a trainer to go over correct form (even if you’ve previously done these moves) before starting a Tabata fitness regimen to prevent injury.
http://greatist.com/fitness/best-tabata-moves
Tuesday 22 October 2013
5 Steps Towards Resilience
1. Sleep
Sleep is crucial to sanity because sleep disturbances can contribute to, aggravate, and even cause mood disorders and a host of other illnesses. The link between sleep deprivation and psychosis was documented in a 2007 study at Harvard Medical School and the University of California at Berkeley. Using MRI scans, they found that sleep deprivation causes a person to become irrational because the brain can’t put an emotional event in proper perspective and is incapable of making an appropriate response.
2. Diet
My diet has always been an important part of my recovery from depression, but two years ago -- after working with the naturopath and reading Kathleen DesMaison’s "Potatoes Not Prozac" -- I could more competently trace the path from my stomach to my limbic system. Moreover, I recognized with new clarity how directly everything that I put in my mouth affects my mood.
Here are the bad boys: nicotine, caffeine, alcohol, sugar, white flour, and processed food -- you know, what you live on. Here are the good guys: protein; complex starches (whole grains, beans, potatoes); vegetables; vitamins (vitamin B-complex, vitamins C, D, and E, and a multivitamin); minerals (magnesium, calcium, and zinc); and omega-3 fatty acids. I’m religious about stocking up on Omega-3 capsules because leading physicians at Harvard Medical School confirmed the positive effects of this natural, anti-inflammatory molecule on emotional health.
3. Exercise
Studies showed that the depressives who improved with exercise were less likely to relapse after 10 months than those treated successfully with antidepressants, and the participants who continued to exercise beyond four months were half as likely to relapse months later compared to those who did not exercise. Even as little as 20 minutes a week of physical activity can boost mental health. In a new Scottish study, reported in the British Journal of Sports Medicine, 20,000 people were asked about their state of mind and how much physical activity they do in a week.
Exercise relieves depression in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin and/or norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety. Other added benefits include improved sleep patterns, exposure to natural daylight (if you’re exercising outside), weight loss or maintenance, and psychological aids.
4. Relationships And Community
We are social creatures and are happiest when we are in relationship. One of the clearest findings among happiness research is that we need each other in order to thrive and be happy, that loving relationships are crucial to our well-being. Relationships create a space of safety where we can learn and explore. Belonging to a group or a community gives people a sense of identity. Studies indicate that social involvement can promote health, contribute toward faster recovery from trauma and illness, and lower risk of stress-related health problems and mental illness.
Plenty of evidence indicates that support groups aid the recovery of person struggling with depression and decrease rates of relapse. Another study in 2002, published in the American Journal of Psychiatry, followed a group of more than 100 persons with severe depression who joined online depression support groups. More than 95 percent of them said that their participation in the online support groups helped their symptoms. The Depression Center here at Everyday Health are a great resource.
5. Purpose
The father of positive psychology, Martin Seligman, explains in his book, "Authentic Happiness," that a critical element to happiness exists in using your signature strengths in the service of something you believe is larger than you. After collecting exhaustive questionnaires he found that the most satisfied people were those that had found a way to use their unique combination of strengths and talents to make a difference. Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch, believes that a sense of purpose -- committing oneself to a noble mission -- and acts of altruism are strong antidotes to depression. And then there’s Gandhi, who wrote: "the best way to find yourself is to lose yourself in the service of others."
Sunday 20 October 2013
The Sunday Night Blues Are Real -- Here's How To Beat Them
In theory, the 62 hours between 6 p.m. on Friday evening and 8 a.m. on Monday morning are a blissful reprieve from the stress of the workweek. But even if you manage to leave work at work, the reality is that Sundays are often dominated by that sinking feeling that the workweek is looming.
The phenomenon is a real one -- 78 percent of respondents in a recent international Monster.com poll reported experiencing the so-called "Sunday Night Blues." And a whopping 47 percent said they get it "really bad." In the U.S., that number jumps to 59 percent.
The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. "Work is now spread out into home life with increasing demands because of email and the ability to work remotely," says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. "Work has become more of a drain for many people than it was a decade or two ago. There's more to dread nowadays."
But a case of the blues doesn't have to derail your Sunday. Below are five expert-approved strategies for beating that end-of-weekend anxiety.
Relax and distract.
Sometimes the best way to solve a problem is to forget about it. "Feelings of anxiety and depression are most common when the person is not particularly busy," Meyers says. "So enjoyable activities that redirect your attention are especially important. Spending time with others, doing things that you find fun, exercising [and] devoting time to hobbies are all good ways to keep busy so that dread doesn't creep into your mind."
Identify the times you tend to feel anxious as the weekend wears on (Sunday NightBlues can be a misnomer -- sometimes it starts Sunday morning or afternoon), and purposely plan something to keep your mind focused on something else during those times.
Put your feelings on paper.
Still can't squelch the feeling of impending doom on Monday Morning Eve? Try writing down exactly what it is that's bothering you. "It's a catharsis to get it out on paper ... It's like flushing a toilet: You get it out on paper and you have flushed your system out," says James Campbell Quick, professor of Leadership and Organizational Behavior at The University of Texas at Arlington. "Plus, when you go back and look at it you may realize that some of what you're thinking and feeling is a little off reality."
Listing out exactly what's bothering allows you to "weigh the evidence and examine the facts that are underneath the feelings," Meyers says. He recommends also writing down plans to address each of the stressful situations, because this can help "people reappraise the scope and scale of the stresses that they're looking at over the next several days."
Unplug.
In a world of 24/7 connectivity, there's almost always an option to check in at work -- and that means nine-to-five, five-days-a-week jobs are often a relic of the past. It can be easy to allow the stresses of workweek to seep into your precious time off and tempting to use Sunday as a chance to get a jumpstart on the week. But, as much as you can, it's important to spend time unplugged, even if you can only manage a few hours.
Disconnecting on the weekends can allow you the time you need to recharge your batteries after a stressful week, says Joanie Ruge, senior vice president at the career site Monster.com, which conducted the Sunday Night Blues survey. It might seem counterintuitive, but taking some time off will allow you to be even more productive when you get back to the grind.
Schedule something to look forward to.
"We shouldn't save all of our fun times for the weekend," Meyers says. Strategically setting up little things to look forward to throughout the upcoming week, and even the following weekend, can help to soothe some of your Sunday-evening dread.
These activities don't need to be elaborate (think: watching a TV show, making a phone date with a friend or going out to dinner). "Any of these are small enough to be feasible for workweek activities but large enough to make you feel excited or hopeful," Meyers says. Yup, DVR-ing DWTS totally counts.
Set yourself up for success.
Sometimes Sunday night is too late to think about the Sunday Night Blues. Next week, try setting aside some time on Friday afternoon to prepare for Monday, getting things organized so you have less to feel stressed about over the weekend. "Take some time to plan, even if that means you don't dash for the door at 5 p.m. on a Friday," Ruge says. "It actually will help you have a much better and more enjoyable weekend."
The phenomenon is a real one -- 78 percent of respondents in a recent international Monster.com poll reported experiencing the so-called "Sunday Night Blues." And a whopping 47 percent said they get it "really bad." In the U.S., that number jumps to 59 percent.
The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. "Work is now spread out into home life with increasing demands because of email and the ability to work remotely," says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. "Work has become more of a drain for many people than it was a decade or two ago. There's more to dread nowadays."
But a case of the blues doesn't have to derail your Sunday. Below are five expert-approved strategies for beating that end-of-weekend anxiety.
Relax and distract.
Sometimes the best way to solve a problem is to forget about it. "Feelings of anxiety and depression are most common when the person is not particularly busy," Meyers says. "So enjoyable activities that redirect your attention are especially important. Spending time with others, doing things that you find fun, exercising [and] devoting time to hobbies are all good ways to keep busy so that dread doesn't creep into your mind."
Identify the times you tend to feel anxious as the weekend wears on (Sunday NightBlues can be a misnomer -- sometimes it starts Sunday morning or afternoon), and purposely plan something to keep your mind focused on something else during those times.
Put your feelings on paper.
Still can't squelch the feeling of impending doom on Monday Morning Eve? Try writing down exactly what it is that's bothering you. "It's a catharsis to get it out on paper ... It's like flushing a toilet: You get it out on paper and you have flushed your system out," says James Campbell Quick, professor of Leadership and Organizational Behavior at The University of Texas at Arlington. "Plus, when you go back and look at it you may realize that some of what you're thinking and feeling is a little off reality."
Listing out exactly what's bothering allows you to "weigh the evidence and examine the facts that are underneath the feelings," Meyers says. He recommends also writing down plans to address each of the stressful situations, because this can help "people reappraise the scope and scale of the stresses that they're looking at over the next several days."
Unplug.
In a world of 24/7 connectivity, there's almost always an option to check in at work -- and that means nine-to-five, five-days-a-week jobs are often a relic of the past. It can be easy to allow the stresses of workweek to seep into your precious time off and tempting to use Sunday as a chance to get a jumpstart on the week. But, as much as you can, it's important to spend time unplugged, even if you can only manage a few hours.
Disconnecting on the weekends can allow you the time you need to recharge your batteries after a stressful week, says Joanie Ruge, senior vice president at the career site Monster.com, which conducted the Sunday Night Blues survey. It might seem counterintuitive, but taking some time off will allow you to be even more productive when you get back to the grind.
Schedule something to look forward to.
"We shouldn't save all of our fun times for the weekend," Meyers says. Strategically setting up little things to look forward to throughout the upcoming week, and even the following weekend, can help to soothe some of your Sunday-evening dread.
These activities don't need to be elaborate (think: watching a TV show, making a phone date with a friend or going out to dinner). "Any of these are small enough to be feasible for workweek activities but large enough to make you feel excited or hopeful," Meyers says. Yup, DVR-ing DWTS totally counts.
Set yourself up for success.
Sometimes Sunday night is too late to think about the Sunday Night Blues. Next week, try setting aside some time on Friday afternoon to prepare for Monday, getting things organized so you have less to feel stressed about over the weekend. "Take some time to plan, even if that means you don't dash for the door at 5 p.m. on a Friday," Ruge says. "It actually will help you have a much better and more enjoyable weekend."
Wednesday 16 October 2013
Manage Your Expectations, Lower Your Stress
When my newly-married sister announced earlier this year that she was pregnant, she was excited -- and oddly quiet about it. She worried intensely and often (as I imagine most mothers do). She didn't like talking about it. What if something went wrong? She didn't want to jinx things her first time out.
That baby is now four months old and the happiest kid I've seen. He smiles easily and often, and my sister's fears were all for naught. But the fact is that her fearful imaginings made things harder and more stressful for her. Her expectation -- that something that could go wrong would, and that she wouldn't be able to handle it -- raised her stress levels considerably.
Your outlook is a product of your own relationship with expectation. What will or won't happen, no one knows. And how we deal with the stress of not knowing, whether to hope for the best or expect the worst, the idea that our expectations always directly affect an outcome is little more than magical thinking.
(If you're a control freak like me, you'll be well aware of how uncomfortable this makes you. Discover ways to curb that inner ogre.)
Your outlook, in the end, is a choice. Some optimists claim to be born with a sunny disposition, and yet they still get to choose how they anticipate and respond to the world around them -- which they have as little control over as a pessimist. The difference is that an optimist can always find something good about what happened.
A true dyed-in-the-wool pessimist, however, likely says he didn't choose that outlook -- the world has simply not proved to be worthy of more. Wrong. Pessimism is a choice, too. It's also a last-ditch effort at control. Because, if things go as wrong as you suspect, you can say, I knew it would happen. Show me a person ruled by pessimism and I'll show you a person who's afraid to get their hopes up.
Here are a few ways to shift your expectations -- and reduce your stress:
- Reframe stress itself. Jan Bruce, CEO of meQ, recently posted a blog about how framing stress as bad can make stress worse -- and so even your expectation of stress and its effects can take a toll (based on psychologist and researcher Kelly McGonigal's work on the subject). Rather than worry that stress is going to screw everything up, learn to see stress as an ally. Your stress response, after all, is your body's effort to cope with external risks and threats. When you can see it that way, and not as some outside enemy, you can reinterpret that stress as you rising to the occasion, rather than the world crashing down on you.
- Stop expecting people to agree with you. This comes from a great post ("7 Things You Should Stop Expecting from Others") on inspirational writers Marc and Angel's blog. If you go into every day expecting that there should be universal acceptance of your ideas and thoughts, you set yourself up for disappointment:"You are not in this world to live up to the expectations of others, nor should you feel that others are here to live up to yours. In fact, the more you approve of your own decisions in life, the less approval you need from everyone else."
- Stop expecting people to read your mind. At meQ, Mind Reading is one of the key Thinking Traps that get people stuck. It presumes a few things: One, that if someone really loved you, they would know, and second, that it's everyone else's job to anticipate your needs and wants. This creates stress -- not to mention tension in relationships. Speak up! Communicate precisely what you need and why before you get upset or annoyed. You can cut those emotional responses off at the pass, and change the nature of your day.
Saturday 28 September 2013
9 Promises To Bring You Happiness - By John Wooden
- Promise yourself that you will talk health, happiness and prosperity as often as possible.
- Promise yourself to make all your friends know that there is something in them that is special and that you value.
- Promise yourself to think only of the best, to work only for the best, and to expect only the best in yourself and others.
- Promise to be just as enthusiastic about the success of others as you are of your own.
- Promise yourself to be so strong that nothing can disturb your peace of mind.
- Promise to forget the mistakes of the past and press on to greater achievements in the future.
- Promise to wear a cheerful appearance at all times and give every person you meet a smile.
- Promise to give as much time to improving yourself that you have no time to criticize others.
- Promise to be too large for worry, too noble for anger, too strong for fear, and too happy to permit trouble to press on you.
Thursday 26 September 2013
7 Pieces of Fitness Advice We Actually Want to Follow
There are a lot of voices shouting fitness tips from the rooftops, but not a lot of it is advice that we actually want to follow. Take, for example, the popular slogan among some fitness fanatics that says, "Unless you puke, faint, or die, keep going." If one more person tries to tell us we just have to run a marathon or try their favorite CrossFit box or take up barre classes, maybe we will just puke, faint, or die.
And while fitness (and diet, nutrition, sleep—heck, health, for that matter) is incredibly personal, and definitely not "one-size-fits-all," there are some pieces of advice that really might work for most of us (and certainly won't result in blood loss). Here are seven recommendations we find pretty easy to accept.
1. Just Do 20 Minutes
You don't have to be a marathon runner—and thank goodness. Just 20 minutes of daily activity, while not as effective as 40 minutes of exercise, has been shown to lower body weight and fat, increase fitness, and lower potential markers for type 2 diabetes risk.
2. Take Days Off
We're not saying slack off, but... yeah, okay, every once in a while, slack off! There are very good—and very scientific—reasons to take time off from training. Over-exercising can mess with everything from your muscles and joints to your menstrual and sleep cycles. Not to mention you could end up totally burnt out, seriously injured, or frustratingly stalled in your weight-loss efforts.
3. Find A Workout You Love
We repeat: You don't have to be a marathon runner! If there's one surefire way to continue dreading exercise, it's to force yourself to be active in a way that you don't enjoy. If you hate running or swimming or barre class or yoga, stop doing it! Shoparound until you find something you truly enjoy, whether it's CrossFit or Zumba or Pilates or softball or gardening, and then make it a habit.
4. Stop Doing Crunches
Let's settle this one once and for all: Crunches are not the path to six-pack abs. Research shows that we cannot spot reduce fat in the precise areas we'd like to (in this case, the stomach), no matter how many thousands of crunches we do. Not to mention, crunches are unnecessarily taxing on the spine. That doesn't mean ignore your abs: Core strength is essential to balance, stability, and power in your arms and legs. Just try something safer and more efficient, like a plank
5. Caffeinate
If you've been torn by debates over the health effects of caffeine, consider this: That jolt can give your stamina and endurance a boost, "making a long run or ride feel easier," sports dietitian Molly Kimball told SHAPE in an earlier post. Whether you prefer coffee or tea is up to you. Just go easy on the sweeteners, as sugar may negate the pick-me-up from the caffeine.
And while fitness (and diet, nutrition, sleep—heck, health, for that matter) is incredibly personal, and definitely not "one-size-fits-all," there are some pieces of advice that really might work for most of us (and certainly won't result in blood loss). Here are seven recommendations we find pretty easy to accept.
1. Just Do 20 Minutes
You don't have to be a marathon runner—and thank goodness. Just 20 minutes of daily activity, while not as effective as 40 minutes of exercise, has been shown to lower body weight and fat, increase fitness, and lower potential markers for type 2 diabetes risk.
2. Take Days Off
We're not saying slack off, but... yeah, okay, every once in a while, slack off! There are very good—and very scientific—reasons to take time off from training. Over-exercising can mess with everything from your muscles and joints to your menstrual and sleep cycles. Not to mention you could end up totally burnt out, seriously injured, or frustratingly stalled in your weight-loss efforts.
3. Find A Workout You Love
We repeat: You don't have to be a marathon runner! If there's one surefire way to continue dreading exercise, it's to force yourself to be active in a way that you don't enjoy. If you hate running or swimming or barre class or yoga, stop doing it! Shoparound until you find something you truly enjoy, whether it's CrossFit or Zumba or Pilates or softball or gardening, and then make it a habit.
4. Stop Doing Crunches
Let's settle this one once and for all: Crunches are not the path to six-pack abs. Research shows that we cannot spot reduce fat in the precise areas we'd like to (in this case, the stomach), no matter how many thousands of crunches we do. Not to mention, crunches are unnecessarily taxing on the spine. That doesn't mean ignore your abs: Core strength is essential to balance, stability, and power in your arms and legs. Just try something safer and more efficient, like a plank
5. Caffeinate
If you've been torn by debates over the health effects of caffeine, consider this: That jolt can give your stamina and endurance a boost, "making a long run or ride feel easier," sports dietitian Molly Kimball told SHAPE in an earlier post. Whether you prefer coffee or tea is up to you. Just go easy on the sweeteners, as sugar may negate the pick-me-up from the caffeine.
6. Sleep InIt's a classic conundrum: Both exercise and sleep are crucial, but if you get a lousy night's rest, do you still get up for that a.m. workout you had planned? Research is on our (sleepy) side here: Skimping on sleep to exercise may actually put your health at risk. "If you're short on sleep, you experience higher levels of inflammation and a decrease in the hormones that help you lose fat and stabilize your appetite," Ben Greenfield told HuffPost in February.
Plus, we know from daylight saving time research that losing just one hour of sleep increases your likelihood of dangerous side effects like car accidents, heart attacks, and workplace injuries. Permission granted to stay under the covers and feel good about it
7. Drink Chocolate MilkWe couldn't help but rejoice when we first heard the news that chocolate milk is a pretty solid combination of the carbs and protein your body needs while recovering from a workout. The sweet sip was long maligned for being high in sugar and fat, but recent research gives us permission to feel like a kid again. (In moderation, of course!)
7. Drink Chocolate MilkWe couldn't help but rejoice when we first heard the news that chocolate milk is a pretty solid combination of the carbs and protein your body needs while recovering from a workout. The sweet sip was long maligned for being high in sugar and fat, but recent research gives us permission to feel like a kid again. (In moderation, of course!)
Tuesday 24 September 2013
What Is The Secret Of Success?
Their research showed that 90% of high performers in the workplace possess a high emotional quotient, while 80% of low performers have a low EQ.
There are many different tests (and whole books written) on the topic of emotional intelligence and how to determine your emotional quotient. Here’s a short one from the University of Washington. Of course, most of these tests are self-graded so there may be a bias if a person is unrealistic in their self-assessment.
According to the Psychology Today article, here are five ways to boost your emotional intelligence:
1. Improve the ability to deal with so-called “negative“ emotions. While the author of the article defines some emotions as negative, the reality is that most emotions can be constructive if we learn to express them in a helpful way. Learning to deal with anger, frustration, and other difficult emotions in a way that doesn’t overwhelm us or affect our judgement is critical to success. There are many ways to deal with difficult emotions, which include: writing them out, going for a brisk walk, waiting a while before sending out that angry e-mail, or spending time in nature. Of course, these are just a few. I’d love to hear from you about the ways you deal with difficult emotions.
2. Stay cool under pressure. Boosting the ability to remain calm under pressure is one way to handle stressful situations in an assertive, rather than a reactive, way. Simply breathing deeply and counting to ten prior to expressing anger can be helpful. Similar to number one, vigorous activity or spending some time in nature can also help us keep our cool.
3. Pay attention to social cues. People with a high EQ are generally more accurate in their interpretation of others’ emotional, verbal, and physical expressions. They also tend to be effective at communicating their intentions. The author suggests coming up with multiple interpretations of someone’s expressions or actions instead of jumping to conclusions about his or her behavior. And, avoid personalizing someone else’s behavior. Seek clarification about someone else’s intentions or feelings if you are uncertain.
4. Be assertive and express difficult emotions when necessary. Set boundaries. Say “no” if you really need to and don’t feel guilty about it. Avoid trying to be superwoman or superman, taking on every responsibility that someone throws at you. I’ve been asked on occasion why I seem to have a positive outlook on aging while so many people desperately try to look and act younger. My response is simple: I would never want to go back to being younger now that I’ve gained more confidence and a stronger sense of myself, along with the ability to say “no” and set clear boundaries, without feeling guilty.
5. Express intimate emotions in close relationships. Another key to success is building and maintaining strong intimate relationships and one of the best ways to do that is to learn to share emotions in a constructive way and respond positively when another person does so. Of course, knowing with whom to share these emotions is also imperative. Some emotions are best reserved for strong personal relationships, not just acquaintances. But finding ways to let someone know they are important, cared for, or loved is important to relationships but also our self-worth and our emotional quotient. As John Donne aptly wrote, “no man is an island.” Strong relationships give us a solid foundation from which to experience life.
http://www.care2.com/greenliving/the-secret-of-success.html
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