4 Ways To Boost Your Willpower

Willpower is essential to the accomplishment of anything worthwhile ~Brian Tracy 

Usually when people hear the word “willpower,” they think about things like losing weight or quitting smoking. 

Willpower is certainly helpful when it comes to trying to break those bad habits, but it can also be very beneficial in other areas of your life as well. Willpower is something we are not born with, but must nurture and build up in ourselves. Once you learn to strengthen your willpower, it will give you a leg-up in achieving your goals. How? Because you will then be able to develop an unshakable focus and intensity in purpose! 

So how do you go about building your willpower? 

1. Commit! 

You must be completely and thoroughly committed to reaching your goals. If you are not absolutely committed to what you want to accomplish, there is no way that you will be able to develop sustaining willpower. It is very difficult to be successful in achieving your goals if you harbor second thoughts, excuses, or doubts. Be absolutely honest with yourself and find that “thing” that you truly want to see through until the end. Also keep in mind that simply having the desire to succeed at something does not guarantee accomplishment or success. It is entirely possible for you to desire many things without making a firm commitment. So, you need to be able to figure out that you really want and then plan to take the appropriate actions. 

2. Call on your inner strength. 

Building your willpower takes perseverance. This is a time for you to call upon your inner strength, you know, that extra push you need to get through the tough times. You have made the commitment to take a journey to strengthen your willpower and accomplish your most challenging goals. Great! The truth is, you will have many days of success, but there will also be those days that don’t feel as triumphant. It is on those not-so-good days that you will need to call upon your inner strength to help you get back on track. Every person has an inner strength and most have used it on more than one occasion. Trust in it, and in yourself, and it will get you through your rough spots. 

3. Get support. 

Building your willpower to achieve a goal is a great undertaking. Sometimes it can feel overwhelming. This is why it is so vitally important that you have good support in place during the journey. Share with a friend, significant other, or parent what you are trying to accomplish. In this way, when you hit a stumbling block, you will have someone who you have entrusted to help get you back on the right track. Your support system will help you through the hard times and will celebrate your successes with you. 

4. Consistency counts. 

If you have the willpower, for instance, to stop smoking for one week, that’s great and should indeed be celebrated. But the only way you are going to build your willpower up is to do whatever it takes to avoid a cigarettes today, again tomorrow, and forever. Then soon enough you will be celebrating two weeks, two months, two years, and then forever! 

This strategy applies to any goal that you are seriously devoted to accomplish. You must be willing to keep up the positive behavior all day, each and every day, no exceptions, and no excuses. 

Willpower can be a tricky thing. Everybody wants to develop it in order to break a bad habit or reach a particular goal. But in order to do so, you must be willing to go that extra mile and fully commit yourself to your success.

If you are committed, you are to be commended! As you achieve your goals, remember to celebrate your successes each and every day. 

What are you working on?

http://www.business2community.com/strategy/4-ways-to-boost-your-willpower-0583915?utm_source=rss&utm_medium=rss&utm_campaign=4-ways-to-boost-your-willpower

How To Really Work Out Your Brain -- And Why You'll Want To

You know (if you even read one out of every 10 of our columns) that we believe daily exercise is next to tooth brushing and flossing for keeping you looking good and keeping your body fit and working right. But it is even more important for the one part of your body where size matters: your brain. Powering through a Zumba class or hiking for an afternoon does as much good for your noodle as for your muscles and blood vessels. But that's not the only kind of workout that will beef up your brain.

A group of scientists from Rush University Medical Center in Chicago published a study in the July 2013 issue of the journal Neurology showing that greater cognitive activity in childhood, middle age and in old age makes your brain better later.

So what does that mean for you? If you want to be “all there” for your children, grandchildren and even great-grandchildren, there's plenty you can do right now to prepare. And just because it has to do with challenging your brain cells doesn't mean it has to feel like homework.

Think that you're too old to spend time playing games? Nonsense! Just think of it as doing a mental workout. Doing word puzzles, playing card games and reading your favourite trashy novels all count as ways to keep your mind active. Yoga engages your core and a riveting whodunit engages your grey matter. In fact, there are any number of fun, natural activities that might seem frivolous, but give you the lasting benefits of psychological circuit training. Write in your journal or email with an old friend. Turn off the TV for a while and have a chat with your next-door neighbour. Simple social interaction might not seem like a mental workout, but spending time with your social network is associated with better health and happiness and less dementia later in life. The same is true of taking part in your favourite hobbies. Not a bad way to work out, huh?

Just like any good exercise regimen, you have to target different areas of the body for the full effect. Physical activity is among the other good habits that support mental acuity and stave off cognitive decline as you get older. Yes, exercising your body enlarges your brain, not just your biceps. As does eating right, including getting enough omega-3s from fish. Here's another easy one to check off the better-brain to-do list: Get plenty of sleep.

When you look back with your crystal clear memory decades from now, you’ll be glad you did.

http://www.huffingtonpost.com/2013/08/17/brain-games-_n_3756854.html?utm_hp_ref=healthy-living

5 Easy Ways To Get Happy

Pursuing your dreams can have its challenges and sometimes be very emotional. However, it's important to stay focused on your goals and put your mind on the positive to fuel your drive to achieve. Guard your thoughts and emotions by intentionally taking action to keep your spirits high. In my office, we have a saying, "If anything can go well, it will!" Expect good things to happen for you and you'll see that more good will come your way! Below are five quick ways to help you the next time you're feeling down and out. Dig yourself out of the dumps with these proven strategies to a happier life.

1. Meditate 15 to 20 minutes every day. 

Meditation can be a life-changing force in your life. The act of solitude can solve many problems. For example, when I was going through a rough divorce in my 20s, I would rise early and escape to my sweet spot where I just cleanse my mind of negative thoughts and visualize a happy future.

2. Guard what you listen to. 

Surround yourself with positive people, have positive conversations and take a break from negative news. To protect your positive mind and atmosphere, refuse to say, hear or agree with any negative words, especially about your life, day or personal economy.

Instead, flip the switch and replace all negative expressions with positive ones. Say statements that create joy in your life. I challenged my clients to take a positivity challenge. For 30 days, speak positive about every situation. They used my personal positivity calendar to chart their progress. You can create your own by recording at least one positive thing that happens each day for 30 days. This challenge will shift your perspective and help you keep a watch on your words while charting a path to a much happier life.


3. Use goal cards.

If you focus on what's possible, your passion to accomplish goals will increase dramatically. Goal cards make this process very simple. Studies show people who review and visualize their written goals are more apt to manifest what they see. There's no better feeling of happiness than to achieve something that you really desire in your life.

4. Eat energy-producing foods. 

Eat lots of proteins and greens and drink water daily. When you feel healthy and alert, your confidence level goes up and makes you a much happier person.

Unhealthy eating and a sedentary lifestyle can have a negative affect on your mood. When you upgrade your body image by eating better and working out, you will immediately begin to upgrade your outlook and feel better about yourself.


5. Surround yourself with things that give you a happy outlook. 

Pictures of fond family memories, artwork, quotes, a happy screensaver on your computer or even fresh flowers. Often, I have my clients create happiness sticky notes where they write messages to affirm their goals, or simple words of encouragement like, "You can do it!" "You're loved!" "You're beautiful!" I tell them to post it to their computer, stick it on a desk or vision board so they can see it often.

Hold on to happiness
Take 10 minutes each morning to see yourself in a happy situation.Be grateful
Look for something to be happy about
Keep a happiness journal

http://www.huffingtonpost.com/stacia-pierce/happiness-tips_b_3750932.html

What To Do When You Don't Get The Job: It Starts With Being Proactive

It’s always disheartening when you don’t get the job. Particularly if it was your dream job and you were one of the final candidates. Yes, it’s OK to be disappointed – even angry and hurt. But don’t let your feelings get the better of you.

Even more important, don’t take out your anger on the employer. You know what they say about not burning bridges. There are many ways that you can be proactive in your approach even after they’ve offered the job to someone else.

Just be sure that you’ve dealt with your emotions before you start.

“First and foremost, take a minute to grieve. Especially if it was your dream job, your first reaction is going to be sadness, anger, frustration, etc. and you want to allow yourself a chance to get it out,” says Sara Sutton Fell, CEO of FlexJobs. “Once you’ve calmed down, THEN it’s time to follow up with the employer.”

Lida Citroen, personal branding expert agrees, “It’s important to maintain your integrity and personal brand, look past the short-term disappointment, and turn the negative into a positive for future job opportunities.”

One way to show how gracious you are is to send a thank you note. While everyone knows you should send a thank you note after a job interview – the majority of people don’t bother. So sending a thank you note when you don’t get the job makes you really stand out in a good way.

That’s why many career professionals suggest doing just that. “Even if you didn’t get the job, they still took their time to speak with you, and it is common courtesy to thank them for the opportunity,” says Citroen.

Ronald Kaufman executive coach and author of Anatomy of Success agrees, “Let them know you appreciate learning the status of the job opening. Repeat your strong points as an employee. Always leave the door open.”

“If you’d like to be considered for future opportunities, say just that,” suggests Fell. “If you were one of the finalists for the job, there’s a good chance that they’ll keep you in mind for other possibilities in the future.”

One thing most career experts don’t recommend is asking why you didn’t get the job. Why shouldn’t you ask? Most experts say you’ll probably never really know. There are many possibilities. Maybe someone else just interviewed better. Maybe you didn’t click with the hiring manager. Generally, if you do get an answer from HR it will be only a vague response because companies are afraid of litigation.

In some cases asking may work against you. “Never ask why you didn’t get the job. It could put the hirer on the defensive and make them feel uncomfortable, pretty much ensuring that they won’t contact you about other possibilities,” says Kaufman.

Others disagree. “In order to learn from this experience, it’s important to find out why they decided to go with another candidate,” says Citroen. “Whatever the case may be, in order to see if or how you can improve, it’s important to determine why you weren’t the top pick.”

Dream Job or Dream Company?

Even if this position didn’t work out you never know what the future may bring. There is always the possibility that the person who was hired may not work out. It does happen. More likely however, another position will open.

The secret to staying on their radar is to nurture the connection. Make sure you get the email addresses of everyone you meet during the interview process so you can contact them later, whatever the outcome. As long as your follow-up doesn’t develop into stalking, it’s OK to stay in touch.

“Read publications that pertain to that company’s industry, and with well-timed and polite ‘conversational’ messages, forward the person articles of interest,” suggests Dawn Rasmusssen career expert and founder of Pathfinder Writing and Career Services. “If you see their name in a publication, clip the article and forward it to them to say, ‘Wow- congratulations!’”

Rafe Gomez, The Rehirement Coach, refers to this practice as sending cheesecake – something sweet, appetizing and irresistible that will be of value to the person. “The cheesecakes could be news of a solution that you delivered or made possible, a blog post that you’ve written about an industry trend or development, original research you’ve done, a new customer success story, or new business that you helped to close,” says Gomez. “The best cheesecakes are concise, infrequently delivered, and offer highly interesting info about your exploits.”

It’s important to also consider whether it was the job or the company that attracted you. If your primary goal is to work for XYZ Company you need a strategic marketing plan. Connect in person whenever possible. Many industry associations have monthly meetings – go and be visible. Find out where the people in your target companies hang out online and connect with them through social media.

“You should also start drinking the social media Kool-Aid to show interest in the company, “says Rasmussen. She recommends that you 1) Follow them on LinkedIn 2 )Look up their company’s Twitter handles and follow them 3) Like their Facebook page and 4) Find out where they blog and make positive, helpful comments.

The important point is to never give up particularly when you’re targeting a particular company or companies. The job market changes daily. Company needs change frequently as well. As Rasmussen says, “If you really want to work at a company, you aren’t going to let one ‘NO’ turn you away from them forever, right?”

http://www.forbes.com/sites/85broads/2013/08/16/what-to-do-when-you-dont-get-the-job-it-starts-with-being-proactive/

Clarity Leads to Achievement

I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change. 

Without specific goals, there will be no sustainable passion, purpose, or drive in your life. If your goals are too vague, you will find that it is much more difficult to reach your desired and intended results than if you had taken the time to properly prepare in the first place. 

Plan your goals 

You know the drill. Plan your work and work your plan. The planning phase of getting from here to “there,” moving from point A to point B, is the most important stage when it comes to achieving your goals. Planning might be easy or hard for you, but one thing is for sure, and that is without planning the end goal may not even come into existence at all. While it is important that you set up your own system, one that works well for you, there are some simple goal setting strategies you can use to make your planning easier. 

Getting clarity 

1. What do you want? Decide what specifically wish to achieve. Whether your goal is lofty or small, decide exactly what it is that you want. If you want money, how much? If you want to lose weight, how many pounds? If you want success, how do you describe your vision of success? How do you define success for yourself? Don’t be afraid to take your time to figure out what you want. At some point you will need to sift through all of your thoughts and take specific action, but be as sure as you can that you are acting on what is truly important to you! 

2. Specify. The details matter. Be very detailed as you develop each part of your goal. Instead of a goal like “I want to be better at sports,” consider a goal like “I want to perform exceptionally well during spring tryouts so that I can become an all-star point guard for my high school basketball team.” Just being “better” at sports is way too vague. There are just too many options and roads to take that your mind will not be able to focus on any one route to reach your goal. 

3. You know what’s next… Write it down. Write down your all of your ideas and decisions. It does not matter if you use pencil and paper, a computer, or even your cell phone. What is important is that you are able to keep track of a large amount of specific information instead of trying to remember everything. After all, your goals only feel real when you can see them clearly in front of you. 

4. Baby steps. Break your goal down into smaller do-able pieces. If you have a lofty goal, it will be immensely more manageable if you break it down into smaller increments. Smaller pieces will make your goal seem less complex. Plus, it will be easier for you to achieve your ultimate goal if everything is set out for you as mini-goals, instead of just one huge, seemingly insurmountable feat. 

5. Rinse and repeat. Repeat the process. Once you have found a good system, meaning, one that works for you, it is then time to repeat the process. Clarify each of the other goals that you would like to achieve. For example, if you would ideally like to “spend more time with your family,” which is waaaaay too vague, make a list of specific family activities you would like to do together, and then work out the details of how you can make those goals a reality. 

Someday is NOT a day of the week! 

One of the biggest reasons that people tend to keep their goals vague is that they are actually afraid of achieving them. It’s true! After all, it really is a whole lot easier and simpler to keep putting off your goals and do nothing, than it is to take specific action to achieve it. 

But then you need to ask yourself, what good is a goal that merely resides on paper or in your head? Once you have decided on a clear and specific goal, it is time to take swift action to make it a reality. 

Do NOT wait for someday to achieve your goals. 

There’s no time like the present… so let’s do this! 

Thoughts?

http://www.business2community.com/health-wellness/clarity-leads-to-achievement-0579953

Changing Jobs? Plan Your Exit Strategy Well

Having an exit strategy can help you know the right time to seek a job change

As many business people may tell you: Having a viable exit strategy is a must for any successful project. Jobs are not any different. You always should know what you’re getting yourself into, what you want to achieve throughout your employment and what you will be able to do afterward – whether your exit is voluntary or not. At the end of the day your experience with each job should be a success story that can take you to the next level.

People who pursue such a plan often set goals for each and every job. These goals help them stay focused, enjoy their employment and be able to advance to a better position at the end.

Not to be confused with a lack of commitment, having an exit strategy can help you know the right time to seek a job change. Very often, people lured by a financial boost or what appears to be a better title, may leave their jobs prematurely. Sticking with each job for the right – often long – haul can help you make the best of each experience. When you make the decision to quit, then you’re sure you’re making the right move.

Here is how you should consider your exit strategy through each phase of employment.

Job huntingAlthough this may sound unrealistic in view of the still-tight job market, you should be cautious in accepting a job offer that isn’t a logical step on your career path. Such jobs can turn into obstacles for advancement. Not taking the job is usually better and less damaging than taking it for a short period. Think of the time and disruption involved with a short-term job experience. Not only your exit may not be as smooth as you would like it to be, your next step may become even more complicated. That is why you should focus on making sure that you pick a job that you can stay with and it will lead you to a better position once you go back in the market.

EmploymentThis is the core length of your work, and it can be several years. As mentioned, having an exit plan doesn’t mean that you won’t be full-heartedly investing in your job. Instead, you should keep your eye on your end goals in terms of achievement and advancement. This is a personal interest that shouldn’t conflict with your employer’s interest. Your enthusiasm may be highly regarded and appreciated. To position yourself for the next job, make sure that your knowledge and skills are always up-to-date. Keep your eyes open for training opportunities, webinars, certifications, etc. Most important, make sure that while you settle in nicely in your office routine, you don’t lose touch with what is going on around you. Having solid industry connections and being an active member in trade organizations and networks can help you stay abreast of your profession changes and market trends.

Near the end
Many people consider changing jobs out of boredom. While this is understandable, it is not justified. You may be bored of your job for the simple reason of not making the best out of it. If you change your attitude and see the potential areas that can be developed to shine, you may find yourself enjoying your current job and you will be able to make the decision to move based on more valid reasons. Apart from a layoff that may be unpredictable, the time for a voluntary exit should be set when your goals are achieved. These are typically long-term goals like closing several big projects, bringing in a certain volume of business, etc. Your goals can be a moving target and you may want to challenge yourself in achieving even a higher goal. An exit also can be through pursuing a promotion with your current employer.

The exit
Now that you’re at the exit, it is time to review how you’ve fared compared to your initial plan. Have you acquired the knowledge and the skills that help you with your next job? Are you confident that you can apply for more senior positions or with more quality employers as a result? Have you developed the connections within the industry that can help you place a job easier? If your answers are yes, then you’ve achieved your goals and benefited from having an exit plan from start to end.


Finding the exit

- Check a job leads in the right direction

- Set goals to advance

- Make sure you exit at the right time

- R.O.


http://gulfnews.com/business/opinion/changing-jobs-plan-your-exit-strategy-well-1.1218415

Get The Most From Your Personal Development Journey With These Simple Tips

Starting a personal development plan is the hardest part. Your personal being is so multifaceted, it’s almost impossible to comprehend. Where, then, do you start? A few simple actions can help you start moving towards your personal goals for self-improvement, whatever those goals may be. You will find numerous tips to help you reach your personal development goals.

It is possible to learn how to cope in a crisis without letting your emotions take full control. If you can keep your cool in times of stress, you can overcome a variety of obstacles. Take a moment and focus on your breathing technique.

There will usually be a difference in where you are in life, and where you want to be. This first step is certainly one of the hardest, and many people have a hard time committing themselves past this point. Without a clear understanding of exactly where you need to go, the process of achieving your personal development goals will be long and frustrating.

Respect your body’s boundaries in pursuit of any goal you might have. You should always put forth your best effort, but you also need to stay within your limits. You have to keep your body in mind when you are trying to accomplish something. Sacrificing what your body needs is counter-productive in improving yourself.

Succeed at everything you set your mind to. The passions you have should always make you want to achieve greatness. You can never be as good as you could be at one single thing but you can try to be the best you can be in what you are interested in. Increase your professional skillset, and you will feel a lot better about yourself.

Strive to improve daily so that each one is more perfect than the previous. It is important to make sure you keep pushing yourself every day to keep improving. Try and improve yourself daily.

Personal development starts with leadership. When thinking about leadership, think about it in terms of your level of influence on the world around you. Review your total experiences as a leader. Which experiences have been enriching for you? How have these events shaped your life? Ask yourself which qualities make you a good leader. By knowing yourself and your motives better, you can more easily integrate into a leadership role with others.

Talking to a professional counselor or a pastor can be an extremely rewarding experience. These people are educated and licensed to handle any problems you have, and usually have experience as well. They’ll eagerly listen, analyze what’s going on and help you find enlightenment. You may find that sharing your personal issues with a professional will open the door to health and happiness.

As you can see, personal development is simpler than it looks. By breaking your personal development process into small, manageable goals, you’ll find yourself closer to your goals by the end of every day. You’ll be able to practice what you’re seeking to adopt as habit, and you’ll increase your own morale to continue. These tips are only a springboard, it’s up to you to build a better life.

http://www.osteopatiainternacional.com/get-the-most-from-your-personal-development-journey-with-these-simple-tips/

One Single Tip For Leadership Success

There are too many lists of tips for success in one endeavor or another that begin with a number larger than “1.” 

Today’s list is a single tip for leadership success. I don’t mean to mislead anyone–doing this one thing will not bring complete leadership success. What I am saying is it is an important enough practice that it deserves undivided attention, unencumbered by 4, 9, or 49 other tips that would distract you from remembering this one practice of truly great leaders. Here is the story of how I came to learn and appreciate this tip, for which I take no credit since I got it from someone else and proceeded to ignore it for most of my career.

Blaine Lee, now deceased, was a business consultant and author who worked with Stephen R. Covey. You’ve heard of Covey, of course, but probably not Lee. He wasn’t the most high profile member of Covey’s team. Far from prolific, he wrote only wrote one book, The Power Principle.

In 1994 I became friends with one of Lee’s sons. When, during a casual chat, I asked his son what his father did for a living, he responded “He works with businesses.” Until Lee’s book was published in 1998 that’s all I knew about my friend’s father. It was then realized my friend had been excessively humble about his father’s professional accomplishments. I bought the book and read it. It’s been 15 years, and while I don’t remember much else from the book I remember this one bit of advice for those wanting to have power or influence with others–make yourself accessible. That one point stuck in my head and has come back to me almost every single day since I started my business in 1999.

The reason I have been so constantly reminded of this point is because of how hard I have tried to ignore it. Like Poe’s tell tale heart, my attempts to make myself inaccessible have struck at my conscience, stabbing me with guilt each time I looked at a phone ringing and didn’t pick it up, marked an email for follow up, knowing I would never look at it again, or refused to engage people on Twitter. Whenever I avoided people instead of communicating with them, Blaine Lee would appear in my mind wagging his finger at me, telling me that as long as I refused to make myself accessible to people I was choosing to minimize my power and influence.

I had good reasons. When I started my business I was still a college student and newly married, so I was busy. I didn’t have time to answer every email. Most phone calls were from sales people trying to sell me things I didn’t want. The truth was I was avoiding issues I didn’t want to deal with and interpersonal situations where I would have felt uncomfortable. On my voicemail I invited people to send me an email, and then I never answered the phone. “If it’s important they can leave a voicemail or email me,” I would tell my wife when my cell phone rang. Then I would ignore half the emails I got as well, reading them quickly and marking them for follow up. Then they would get pushed below the fold and they were gone forever.

It shouldn’t be hard to see how this habit was damaging to my business. Over the years I saw relationships with clients, partners, and employees deteriorate due to a lack of communication. It culminated in early 2007 when I was forced to let all my employees go and shut down my office. For me that was my rock bottom. Granted, making myself inaccessible wasn’t the only reason my business was failing, but it was a big part of it.

For the next few years I retreated to a home office where I worked alone trying to pay off business debts and get my head around how to fix my business. I cut myself off more than ever and turned inward, focusing on myself. In some ways this was the right behavior at the time–I needed to sort myself out and get things under control. But in terms of being any sort of leader or serving others, it was a low point.

Thankfully I went through this in my early 30’s rather than my late 60’s. By the end of 2010 I had turned my life around, turned my business around, and was ready to try again. And instead of seeing Lee’s admonition to make myself accessible as a source of guilt, I now saw it as an opportunity.

In early 2011 I started inviting business associates and friends to lunch for no other reason than to chat. These interactions were not only personally rewarding, but led to many educational and profitable business experiences. Things continued to improve through 2011 and 2012 but it wasn’t until this year, 2013, that I became a true believe in the wisdom of Lee’s advice. Even until a few months ago I was still holding back, believing that if I made myself too accessible I would become overloaded and that people would take advantage of me. That all changed when I went through the life change of moving to Hong Kong where I’m opening a branch office of my business, and when read this article wherein I got a small piece of advice from Guy Kawasaki–default to “yes.”

Default to “yes?” It sounded crazy at first, but Kawasaki says “I’ve learned that the upside far exceeds the downside risk of being used.” I know Kawasaki lives what he preaches because while he doesn’t know me from any guy on the street, I’ve emailed him and received personal, non-automated responses. I decided to put his words and those of Lee to the test. Since coming to Hong Kong I’ve embraced making myself accessible and defaulting to “yes.” I’m not perfect at either, but I answer the phone a lot more. I return calls. I stay on top of email as best I can. I’ve even become active on Twitter. When people ask for assistance, I default to “yes” for the most part. Far from finding myself overloaded or being taken advantage of, the benefits have outweighed the negatives by a margin of 100 to 1.

If Lee were alive today I’d thank him for that one piece of advice. I’ve seen the downside of ignoring it, and the upside of applying it. I’m a believer now, and I’m not going back.

http://www.forbes.com/sites/joshsteimle/2013/08/09/one-single-tip-for-leadership-success/

Why Happiness – Not Hard Work – Sparks Business Success

Psychologist, Shawn Achor, author of The Happiness Advantage, says our most commonly held formula for success is broken…

Up to now we’ve all bought into the theory that: “if we work hard we will be more successful, and if we are more successful, then we’ll be happy… and if we can just find that great job, win that next promotion, lose those five pounds, happiness will follow.”

However Shawn’s discoveries in the field of positive psychology have revealed that happiness fuels success – and not the other way around. He says: “When we are positive, our brains become more engaged, creative, motivated, energetic, resilient, and productive at work. This isn’t just an empty mantra. This discovery has been repeatedly borne out by rigorous research in psychology and neuroscience, management studies, and the bottom lines of organizations around the globe.”

As an experienced business advisor and executive coach, who is a big advocate of helping the family owner businesses, I work with to achieve a work/life balance. I too have witnessed many CEOs and MDs become more successful when they are happy, fulfilled and firmly in the driving seat.

UK business consultant, Jane Bytheway, and her business partner, Nina Joy, help bosses to ‘overcome overwhelm’ and get to the root of what is holding them back in order to get them moving ahead are great champions of ‘A Daily Dose of Vitamin Positivity’. What a great expression!

How more energised do we feel when we work with happy and upbeat clients, supply partners and business partners? Happiness and positivity act as a magnet in the world of business – resulting in a ‘win-win’ for everyone.

So how much more effective would you, and your company, be, if you could reboot your mind to a happiness programme – in the same way that you reboot your computer?

On a scale of 1-10, where 1 equals extremely unhappy and 10 equals extremely happy, what’s your personal happiness rating?

• What are the justifications for your score?
• What’s not quite right at this moment in your personal life?
• What are the likely consequences for you and your business if you don’t address the issue(s)?
• What would it take to move your score up one level?
• When will you take the first action to make the step change?

http://www.whatifspecialist.com/2013/08/why-happiness-not-hard-work-sparks-business-success/

Effective Leaders Build Success-Driven Teams: Lead With Three C's

Recently, I asked myself a serious question about my career: "Is it professionally healthy to remain a boss, or is it time to stand up and be leader?"

After a deep discussion with some coworkers, a colleague gave me a chart which described the traits of a boss versus a leader. It was a brief diagram, and yet its impact on me was strong. It led me to the conclusion that personally, I had experienced my fair share of good bosses; however, my interactions with great leaders were far and few between. Therefore, I decided it was time for me to stand up and position myself as a leader.

Leaders noticeably emit an attitude which allows them to build success-driven teams. They coach, demonstrate, develop and give credit. Most importantly, they lead with the understanding that there is no "I" in "team." As a result, professional women climbing the ladder of success must distinctly decide to strive with guidance in mind in order to gain the best results.

Under the governance of the few true leaders I worked with, I had a greater opportunity to flourish professionally. So, to start your journey on ditching the "boss" mentally and adopting a leadership attitude, apply the "Three C's" to build success driven teams:Collaborate, Cooperate and Coordinate.

Collaborate -- Don't Dictate
Leaders, personally and professionally, gain more by the applying the method of collaboration. Leaders coach and develop success-driven teams by creating a space where individuals can collaborate collectively to share ideas. Collaboration fosters engagement. It is important to allow others to feel they are an integral part of a process. When they do, a greater sense of value within the organization achieved. Essentially, everyone has the ability to add value to an organization, but the strategy rests in the hands of the "leader" to foster collaboration that builds success-driven teams.

Cooperate -- Don't Rely on Authority
Leaders must understand success is not gained with an "I" attitude. Instead, true success is multiplied when a "we" is engaged. When the team is collaborating in idea sharing, cooperate, and don't let your position go to your head. Again, your team is a reflection of you. Everyone has a voice and regardless of title, everyone deserves to be heard.

Coordinate - Don't Confuse
As a leader, it is important to share your vision clearly. Communicate your ideas with direction openly and at all levels to ensure full comprehension. Additionally, confirm your message is consistent and clarify the "gray areas" that may throw your team off track. Your team cannot garner success if they are confused.

In Level Three Leadership: Getting Below the Surface, author J.G. Clawson indicated effective leaders understand the necessity of connecting with individuals at all levels within an organization. Therefore, ask yourself...

• Am I commanding outcomes without gaining results?
• Do I take credit for all achievements?
• Do I exert leadership qualities with authority?

If you answered "yes" or raised an eyebrow and sighed "maybe," then take some time to reexamine some of your results and consider restocking your methods with more leadership directives.

So, all this is to say, as professional women climbing the ladder of success, make sure you stand out in comparison to the rest. It is acceptable to be a boss, but admirable to be a leader. For some, we already are in the leadership role in which this may prove beneficial for continued success.

http://www.huffingtonpost.com/shanna-b-van-ness/effective-leaders-build-success-driven-teams_b_3606374.html

How Yoga Can Help Cure Thyroid Imbalance

Hypothyroidism is a condition that can impact anything from your weight to your fertility. What’s unfortunate is that a large chunk of the population has been diagnosed with under-active thyroid (hypothyroidism) and yet there’s few options out there for treatment aside for taking medication. What many people don’t know is that yoga can have quite the impact on the way your thyroid performs. Here’s how yoga can help to improve thyroid imbalance.


Shoulder stand

Also known as Sarvangasana pose, this is the most recommended posture for hypothyroidism. Not only does this position stimulate the thyroid gland to function properly due to the pressure effect, but it also helps stimulate a variety of other glands in the head region, such as pituitary and pineal glands, which also have an additional way of controlling the functioning of the thyroid gland.
Bow pose

This pose is known to stimulate the glands in your neck and throat and it’s also a great movement for strengthening and stretching your thighs, groin, belly, chest, spine and shoulders. To perform the bow pose, lie on your stomach with your arms at your sides. Bend your legs and grab your ankles with your hands. Then inhale and lift you feet away from your hips while also bringing your thighs off the mat. By doing this pose, you should have your head and upper torso pulled off the floor for 20 to 30 seconds.
Fish pose

The fish pose requires you to lie on your back with your knees bent and your feet flat on the floor. As you inhale, lift your pelvis slightly off the floor and slide your hands underneath your butt. Then tuck your elbows and forearms close against your body and place your elbows on the mat. Inhale and arch your back to lift your torso off the floor. This pose helps to stretch and stimulate the glands in the neck and throat.
Camel pose

This stretch works the entire front of your body, including the important areas for your thyroid including your neck and throat. A backbend like pose, this is known to help stimulate the glands in your neck especially. To do this stretch, kneel on your mat so your knees are directly under your hips. Then arch your back and plant your hands on your feet. Push your tailbone a little more forward and let your head fall back with no strain.
Child pose

The pose known as child pose is a great position for relaxation and increased energy. The pose itself stretches your knees and lower back, and is a great pose to help blood flow to the brain. To do this pose, kneel down and rest your butt on your heels. Stretch your arms over and reach them forward.

http://www.hivehealthmedia.com/how-yoga-can-help-cure-thyroid-imbalance/?utm_source=rss&utm_medium=rss&utm_campaign=how-yoga-can-help-cure-thyroid-imbalance&utm_source=twitterfeed&utm_medium=facebook

The Worst Weight Loss Mistakes

Weight loss may seem like a simple formula of eating less and working out more; however, you may be unintentionally making mistakes that will hinder your weight loss success. To avoid common slip-ups and makeover your diet, check out these seven worst weight loss mistakes.

Relying on exercise
While exercise is essential for a healthy lifestyle and for keeping off those extra pounds, research has found that, when not combined with any dietary changes, exercise does very little in respect to losing weight. Experts believe that many new exercisers even gain weight by overcompensating for their workouts. This is because many of us overestimate the calories burned through exercise and overly increase our calorie intake to fuel or reward our workouts. For maximum weight loss benefits, try to incorporate both exercise and dietary changes into your day.

Going fat-free
Many of us are in the habit of obsessively checking the fat content of products and looking out for 'low fat' labels before deciding if a food is diet friendly. However, opting for low fat products can be a huge dieting mistake as many low fat meals are packed with sugar to compensate. Also, 'reduced fat' labels only indicate that the food is lower in fat than the original product, which may not mean it is low fat at all. It is important to also remember that not all fats are bad for you. Rather than avoiding fat, try to lower your intake of saturated fats and eat more monounsaturated fats (found in avocados, olive oil and nuts) as studies have found that this can help to promote weight loss.

Switching to diet drinks
Just as low fat foods are not always the best choice for weight loss, switching to diet drinks can also inhibit weight loss, or even cause you to gain weight. Research by the Texas Health Science Center at San Antonio found that those who consumed diet drinks daily experienced a 70 per cent greater increase in waist circumference than those who drank none, while a previous study showed that obesity risk increased by 41 per cent for each diet drink consumed. It is thought this may be because artificial sweeteners trigger appetite, and they may also inhibit the brain cells that make you feel full.

Getting hung up on your body weight
Many dieters become fixated on the number on the scales; however, this can actually be counterproductive. Not only is your body weight not an accurate reflection of how well you are doing (after all, how do you know how much of that weight is muscle, water or undigested food and how much is fat?), failing to see the results you want can also affect your motivation, lead to emotional eating, or cause you stress which can lead to weight gain. Rather than getting hung up on your weight, learn to relax and enjoy your healthy eating plan, and look out for other positive effects of your diet such as glowing skin, increased energy levels and your clothes starting to fit better.

Being too restrictive
While eating too much food will inevitably cause you to gain weight, eating too little can also be a big dieting mistake. Firstly, not giving your body an adequate amount of food will make it go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. Furthermore, making your diet too restrictive and cutting out all the foods you like is unrealistic and will mean you are more likely to give in. It is also pointless to give up these foods unless you plan on giving them up forever, as the pounds will just pile on again once your reintroduce them into your diet.

Giving up at the first hurdle
Many of us take an all or nothing approach to dieting, meaning one small wobble can lead to us ruining our diets and giving up entirely. After all, if you've already broken your diet and eaten a cookie, you may as well eat the whole packet, right? Wrong! If you're serious about losing weight, it's important not to let lapses (big or small) get you down. So, you caved in and ate your body weight in chocolate? Don't dwell on it. Just because you have given into temptation once it doesn't mean that you will again, and it doesn't mean that you have failed. Simply put the past behind you, pick yourself up and carry on.

Overestimating your self controlAlthough it is great to embark on your diet with a positive and determined mindset, being too confident - and failing to prepare for those moments of weakness - could be your biggest mistake. Don't rely on being too disciplined to fail; instead accept that we all lack willpower at times and try removing temptation to prepare for those weak moments. Clear the cupboards of chocolate, ignore the urge to purchase your favourite treats (even if you claim they are for guests and you are sure you will be able to resist them) and stay away from places and situations that will tempt you to indulge. Make it as difficult for yourself to break your diet as you can.

http://www.huffingtonpost.co.uk/realbuzzcom/the-worst-weight-loss-mistakes_b_3639434.html

5 Ways To Use Your Smartphone For Better Fitness

Smartphones bring the world to your fingertips. You can send and receive emails on the road, pay bills as you walk down the street, and play Angry Birds as you stand in line at the grocery store. But does being able to take these activities with you help your level of physical activity?

These types of activities — emailing, keeping up with friends on social media, and playing games — are typically thought of as sedentary behaviors. A recent Kent State University study of college students aimed to determine the relationship between mobile phone use and the level of activity and fitness of those with these devices.

Turns out that high-frequency cellphone users were more likely than other users to report forgoing opportunities for physical activity in order to use their cellphones for sedentary behaviors. It also appears that high levels of phone use indicated a broader pattern of sedentary behavior in addition to cellphone use, like watching TV. Researchers concluded that cellphones, despite being easy to use while on the move, may disrupt physical activities and reduce fitness.

Like many people, I’m guilty of zoning out and surfing the internet on my phone instead of, say, vacuuming. But the cell phone doesn’t have to be a fitness and activity killer. Indeed, you can use it to your advantage to be more fit! 

Here are a few ways to do just that!

Mobile Motivator
There really is an app for everything, whether you want a stopwatch, a Tabata timer, a virtual trainer, or somewhere to log your workouts. Use your screen time to remind you of your fitness goals, not as time to step away from them.

Count Your Steps
Pedometers are great at letting you know how much you move daily, so get a pedometer app and start logging your movement. Set a goal to get up to 10,000 steps a day.

Set An Hourly AlarmIf your job is sedentary, use your phone to set an hourly reminder to get up and move around the office and stretch your limbs. Just make sure to put it on vibrate so you don't annoy your coworkers every hour. 

Move It
If you do want to mindlessly surf the web or check Facebook, make it a point to move when you do. Whether you’re walking around the house, doing calf raises or a few squats, linking exercise to your cell phone use will have you exercising more and mindlessly checking your phone less.

Connect With Workout Friends
Use your phone to check in with a workout buddy. Whether you’re planning to meet up for a workout or you’re seeking a push to get to the gym, workout buddies can work wonders in keeping you accountable, and social media is a great way to keep in touch.

http://www.babble.com/body-mind/5-ways-to-use-your-phone-for-better-fitness/mobile-motivator/

Best Food For Weight Loss

For a healthy and balanced diet include in your meals foods listed below, which also contain little fat and are relatively low in calories.

Apples and pears
Medium-sized pear contains about 6 grams (0.2 oz) of fiber, a medium-sized apple contains about 3 grams (0.1 oz) of fiber. Both contain pectin, which reduces blood sugar levels and thus helping you avoid snacks between meals.

Grapes
Instead of eating sweets, try grapes. Grapes contain a lot of sugar, so don’t eat it too much, but it does not contain fats. 100 g (3.5 oz) of grapes contains only 70 calories. Eating grapes will help you with your weight loss and will clean your body as this fruit is one of the most powerful antioxidants!

Salad
Control your appetite and eat a big salad bowl prior to meal (but don’t use creamy dressings as they are very caloric). Make a salad with carrot, cabbage, tomato, beetroot, lettuce or cucumber – all these kinds of vegetables are low in calories. For dressing you can use lemon juice or oil-based dressings. 

Potato
You might be surprised but potato itself is no problem, the problem is just how it is prepared. Fried potato is bad as it has a lot of calories and trans fat. Boiled or baked potato in the oven without adding any fat is actually very good for your diet. Potato only contain 97 calories per 100 grams.

Cereals
Grains contain fiber which will help make you feel full. Choose oats, barley, rye, roasted corn, rice, whole grain cereal with less sugar. Add them into your daily menu as such food will make you feel full for longer period of time.

Beans
You may have never heard of cholecystokinin, but for weight loss cholecystokinin is very important. This digestive hormone is a natural appetite suppressant. So enjoy beans often! Beans maintain blood sugar levels at normal level and help you to stay away from food for a longer period of time. Eating beans will also lower your level of cholesterol.

Curd
Cottage cheese made from skimmed cow’s milk contains only 56 calories and is low in fat (light). It is a good source of protein, calcium and vitamins. If you mix cottage cheese with fruits such as banana or strawberry you get a tasty dessert!

Green tea
Hidden ingredient that boosts up the metabolism and body fat loss in green tea is an antioxidant called catechin. Drink two cups of green tea a day to boosts your metabolism. Faster metabolism means faster weight loss. Read about metabolism here: Metabolism By drinking green tea you also lower your cholesterol level.

Dark chocolate
If you feel like your sugar is low have a bar of dark chocolate. Always chose dark chocolate that contains a high proportion of cocoa (at least 70%). Such chocolate contains many antioxidants, has beneficial effect against stress and has an overall positive impact on our health.

Water
And last but not least – not exactly food, but still. Studies have shown that you normally consume more food if you drink too little water. Water has no calories, but will fill your stomach. You can add lemon for taste, but you can also drink beverages with fewer calories, which consist mainly of water such as coconut water, watermelon juice or buttermilk. You can also enjoy vegetable soup (with no oil).

The rule of thumb is to drink 3 liters (12 US cups) of water per day for men and 2 liters (8 US cups) per day for women. Remember that you don’t actually need to drink that much water as water is also found in vegetables and fruits that you eat trough out the day. Drink water only when you’re thirsty.

http://healthiack.com/weight-loss/best-foods-for-weight-loss

Move Over 5:2 Diet, The Low-GL Diet Makes You Lose More Weight, Faster

The 5:2 diet is the darling of the diet world, but as we know, there's always a better diet waiting round the corner.

A new book called Burn Fat Fast: The Alternate Day Low-GL Diet Plan by Patrick Holford and Kate Staples (she used to be the gladiator Zodiac before she broke her neck), looks at the priniciples of fasting and food combining, as well as what exercise to do to complement the diet. In short, a full body plan.

What is striking about the diet is that even though it incorporates fasting, it's a good plan for people who like to eat, or more simply, don't like the hunger aspect that we associate with dieting. Better still the exercise plan involves - on certain days - only 8 minutes of working out.


Salmon and potatoes - mixing carbs with protein

So, first off, what is a 'low-GL diet plan?' GL stands for glycemic load, which measures the amount of sugar and starch in food and their impact on your body. Patrick says that a measure of glycemic load shows how much carbohydrate there is in each food and how fast the carbohydrate will break down into glucose (and therefore how quickly your blood sugar levels will rise).

The crux of the diet is about managing your insulin, or blood sugar levels. Insulin, says Patrick, is an ageing hormone, and also plays a key role in burning fat. So if you can control the levels of insulin, you can slow the ageing process and keep the weight off.

The idea of the diet is that you combine three fast days where you can eat a maximum of 800 calories, in low-GL foods. You can feast the other four days (on low-GL foods) and should implement the exercise plan during the week.

How does it work and what should I eat?
Since 2005 we've been studying and testing the GL diet – not by eliminating carbs but actually introducing the right kind of carbs alongside protein. Eaten together, protein takes longer to digest when you combine the two – for instance putting seeds on your cereal or almonds with apples. By doing so, you slow down release of sugars.

It's also about choosing the right kind of carbs, so oats are slow, cornflakes are fast. Berries are slow, bananas are fast.



How does regulating my insulin make me lose weight though?
With animal studies, it has been proved that if you eat low calories, you lose weight, but low calorie diets also seem to extend your life span and improve your health. It was then discovered that the reason for this is that a low calorie diet can switch on 'skinny genes'.

What are skinny genes?
When you eat a low-GL diet you don’t get blood sugar spikes, so your insulin goes down. It's clear that low levels of insulin switches on your skinny genes - it's called SIRT1. When you combine this with exercise, you burn fat much faster and more effectively. Conversely, we also know high insulin raises cholesterol, blood pressure, makes cancer cells grow faster and it makes you store fat faster. The secret to weight loss for me, is everything that keeps your insulin down.

The Three Golden Rules
1. Eat no more than 40 GLs a day
2. Eat protein with carbohydrate
3. Graze don't gorge

You recommend three fast days rather than two - why?
The 5:2 diet recommends you fast two days a week but the diets which are most effective are three days a week – I’ve gone with what the science supports. The 5:2 did have a clinical trial, but the scale of weight loss doesn’t excite me so much. They were seeing 3.7 kilograms of weight loss at its highest, over three months. We were seeing weight loss of 7.5kgs.

One stone, 14lbs is 6.4kgs so one stone is either over 6kgs of 6.5kgs if you want to round to nearest half.



But is fasting actually healthy?
Intermittent fasting can be healthy provided you are not sick. A lot of people find it changes their relationship to food. A common report is that on the feast days you have an allowance of food, a lot of people find they aren’t feeling as hungry.

It also makes you think about why you eat. We don’t eat just for hunger but for other reasons, and it helps you understand the reason between eating for hunger and being upset or tired.

How much weight can people lose on your diet?
We have lots of cases of people losing, on average, one stone a month which is roughly 6.5kgs. Our record to date is one person who lost 9 stone in 10 months. We did a trial on 22 people and the trial was just on diet, and the average weight loss was 14.5 pounds in 12 weeks.

How much exercise do you have to do on the diet?
There are two types - one is aerobic exercise and the other is resistance or muscle building. The combination of the two causes the bigger weight loss and best insulin control. You have to do three days where you do an eight-minute strength routine. Then spend three days of 30 minutes aerobic exercise that gets your heart rate up. It was devised by Kate who is a brilliant personal trainer and found that her clients were getting amazing results while following my diet.

http://www.huffingtonpost.co.uk/2013/07/24/gl-diet-52-diet-weightloss-burn-fat_n_3643199.html