Motivation Is Consistency In Action
We all exercise for the results. Different people are looking for different results or outcomes. Goals vary from weight loss, athletic performance, endurance, strength, toning, body building to more flexibility, etc. Here are 10 tips for motivation and consistency to get results and achieve your goals.
Exercise with a Buddy. Try working out with a friend, spouse, or co-worker. It's harder to skip a workout if you know someone is counting on you. The buddy system brings a social element to exercise which makes it more fun.
Set a New Goal. An initial goal sets a foundation in which future training goals are based. Setting a goal, such as entering a 5K race or rock climbing, may never have entered your mind. But after your initial goal is met, you will see new, interesting, and fun adventures in fitness you never thought possible.
Change Your Routine. Just a slight variation can take you to a new level in your workout. We use periodized training, a systemized approach involving progressive cycling of various aspects of training protocol, in 6 week intervals to avoid plateaus, boredom and for maximum effect. If you feel you are at a stand still, train three times a week for 3-4 weeks and experience the difference.
Treat Yourself to Variety. A heart-rate monitor, jump rope, Physioball, medicine ball, and other exercise equipment can help you work out more effectively and make your workouts more fun and challenging. Try adding a sport to your activities instead of always working out in the gym.
Try Something New. Personal trainers will challenge you with exercises you've never tried before. Training with different trainers also provides variety plus you learn from the experience of a team of trainers. If you always walk on a treadmill, try riding an exercise bike or an elliptical trainer. If you always lift with machines, try free weights instead.
Track Your Progress. Keep an exercise log. This will help you track your goals, monitor your progress and adjust your routine as necessary. Occasionally, test your maximum strength to determine your progress in total strength. By using a ten rep strength test, see how much weight you can bench press and leg press in ten reps. Use your first measurement of weight and reps as a benchmark and every three to four months, retest your strength.
Reward Yourself. When you reach a goal or milestone, treat yourself to something special - a massage, an evening out, new clothes or some other indulgence. Studies show rewards are a key to staying motivated.
Remember the Benefits. You know how good and healthy you feel after a workout? Make a mental note of that feeling. Use that memory to motivate yourself the next time you're thinking of blowing off your workout.
Go Easy on Yourself. Stuff happens - doctor's appointments, sick kids, illnesses. Don't let a few missed workouts turn into a month of unfulfilled resolutions and move you further away from your goals.
Make Procrastination Work For You
Everyone, to some degree, procrastinates. We all put off things that we don't want to do. That doesn't mean we do nothing. Au contraire! Most procrastinators get plenty done; it just isn't what is most important or urgent. Procrastination is the art of doing something else when there are more important things to do. There is a way to make procrastination work for you. Since all of us have this skill to varying degrees of proficiency we might as well put it to use.
The act of delaying is the true gift of procrastination. Until now you might not have thought of it as a gift, but it is. Many people get overbooked and overload their schedules with activities and commitments they don't want to do because they said yes before they really thought about it. Delaying is a great way to prevent over- scheduling and saying yes to things you should decline. When someone asks you to do something, respond that you need to check your schedule. Ask for a day or two to think about it and tell them you will get back with your answer. Use procrastination as a tool to prevent yourself from getting overbooked.
Procrastination will also assist with getting a lot done. I know it sounds strange, but it works exceptionally well. The trick is to have a major project that needs completion, but that you don't want to do it. My house was never cleaner than when I was working on my dissertation. My husband actually caught me outside cleaning the kitchen garbage can with a toothbrush. When he asked what I was doing I replied, "Avoiding working on my dissertation." I knew exactly what I was doing and it worked. I got a lot accomplished including my dissertation. The key is to leverage the advantage of procrastination. Let it move you to complete all the jobs you want to get done. You will still have time to complete the big job you have been avoiding.
Procrastination has a bad reputation, but the truth is that it can help you accomplish a great deal. Use procrastination to your advantage. Use it to delay saying yes to everything. This way you will give yourself time to think, and you won't get overbooked. It will also help you get things done because, when you are procrastinating, you aren't just sitting around. You are doing any task to avoid doing what you need to be doing. That is fine, and actually you will get twice as much done. So stop beating yourself up and enjoy perfecting the art of procrastination.
One Kindness At A Time Makes A World Of Difference 5 Caring Tips
Do you want to make a real difference in the world? Is there something you'd like to change - some way to find your own purpose for being on this earth?
You know, you don't have to do take-on-the-whole-world-by-yourself projects. The easiest and most effective way to change the world is for each of us to do one small kindness at a time. One kindness has a ripple effect, with far-reaching consequences you may never know about.
Below you will find five ways you can make a difference from the e-book, "101 Ways to Change the World". Many things can be done that don't cost a lot - just a small investment of your time.
1.Give anonymous surprise gifts to co-workers or friends - with a note telling them they matter. It doesn't have to be much to let them know someone cares, how about:
a candy bar
something you have lying around your house
Every time, it will be the fun of knowing someone cares that will make their life better - just by giving a little time and thought to someone else.
2.Give away a professional service - offer it FREE once a week, twice a month or once a month to someone who needs it.
Free dental cleanings
Free house cleaning
Free meal at your restaurant
Free accounting service
3.Form your own "Good Deed Patrol" for a fun way to change your world.
Watch for people doing something to make a difference in the community. Listen to conversations to discover these people.
Talk with your radio station or local newspaper and ask if they will include a small section in the paper or a small spot on radio programs to say THANK YOU to these people - it doesn't have to be much.
Think how excited someone would be to open the paper and see a THANK YOU NOTICE to them for something they did.
Since no one will know who the Good Deed Patrol is, this might encourage people to do their best at all times!
4. Respond with kindness every time someone is rude or mean to you. One lady was treated very rudely by an attendant at her gas station. She responded by taking him a plate of cookies and telling him to have a nice day. Now he goes out of his way to be nice to her. Each of us can choose to respond this way!
5. If you like to give parties, you can make an even bigger difference.
Throw a big party and invite as many people as you can fit.
Their "ticket" to the event will be a bag of groceries for a local food pantry.
Make sure to send along a list of what the Food Pantry needs most.
How To Be The Most Memorable Person At Networking Events
Most of the people I hear from hate networking. They go only because they know they "should," but it's like pulling teeth for them.
If you've experienced the usual clammy grip of fear when it's your time to introduce yourself, the following may help you feel more at home, make deeper, more lasting impressions, and attract voluntary referrals from many of the other attendees.
First, if you want to take some of the pressure off, it can help to consider your first half-dozen events to be nothing but practice.
It helps even more if you go specifically to listen and get to know who's there, rather than to "sell" your own story. So take along your business cards, but dump your nice four-color 12-page brochures. There's a better way to make powerful impressions.
Here's an example that happened to me on Monday.
My wife does a lot of work for an NGO here in Japan that helps North Korean refugees, but I have little direct participation, other than running their English language website ( http://www.northkoreanrefugees.com ).
This past Sunday, we flew over to Seoul for the three-day North Korean Holocaust Exhibition to be held at the Parliamentary building.
The event started with the usual speeches and ribbon-cutting. Then the main organizers all split off, doing individual interviews with journalists. The regular attendees wandered around viewing the exhibits. And those who were there to gather information or disseminate it began mingling, meeting and introducing themselves. In other words, this turned into a networking event.
I wasn't there to sell anything or to persuade anybody, so I wandered around looking for the people who appeared too intimidated or too shy to mingle. These are the folks who hang back by the wall, or who stand alone looking wistful.
I found two ladies who told me they were doing a paper on refugees, so I led them over to the two main activists (I had exchanged emails with the activists for a couple of years, but had only met them in person minutes earlier).
I walked up, tapped both of the leaders on the arm and said, "Excuse me, but you two need to talk with these ladies. They're doing research on your topic. I think they may be able to help you tell your story." Then I backed away and let them have at it.
Later, I met a German journalist who had just arrived in Seoul as the new correspondent for his publisher. I found out what kind of information he was looking for, then led him over to a lady - one of the refugees who had managed to escape through China - and introduced him.
Now, bear in mind, I didn't even know the lady, and neither he nor I spoke any Korean, but I took him over and we tried talking with her anyway. Sure enough, some people nearby stepped right up and offered to interpret. Again, I just backed away and let them work.
Later, these people came back to me, appreciative and wanting more information about our NGO and website.
When you concentrate on giving and on priming the pump, good stuff can flow. People WILL remember you if you go out of your way to spread THEIR name around. Boy will they remember you.
Discover Your Path To Success Part 4
In Part Three, I promised we would get into the resources. Before we do, however, let's discuss a treasure that most of us have been exposed to, but don't take nearly enough time out of our day to focus on - the power of prayer. This may offend some people, but I hope it does not; as that is not
As humans, we have progressed in so many ways, but we have lost touch with our bodies, nature, and the power of prayer. There seems to be a spiritual renaissance, of sorts, going on in the "new age" movement.
However, there are a large number of children growing up with no spiritual guidance at all. There are many reasons, and excuses, for this, but a large portion of this generation of children could grow up, out of touch, with their spiritual health.
Always remember that "whole health" deals with mind, body, and spirit, as they are interconnected. If these three components are healthy, you are in good shape at any age.
What does this have to do with success? Well, God does make the ultimate ally. Your prayers do honor God's presence - by giving thanks, and asking for help, in times of need. You will feel much better, and prayer applies to every religion.
Personally, the importance does not lie in what religion you are; however, a lack of religion does seem to run parallel with depression. This is classified as spiritual illness, which will have a negative effect on you mentally, physically, or totally.
The concept of God does not apply to all religions, but the concept of prayer does. If you try it, you will heal from the inside - out.
The following resources start from classics that my Grandfather gave to me as a child.
The Law of Success, by Napoleon Hill - 1928
How to Win Friends and Influence People, by Dale Carnegie - 1936
Think and Grow Rich, by Napoleon Hill - 1937
The Power of Positive Thinking, by Dr. Norman Vincent Peale - 1952
All of these books can be found in audio format, which makes them very
handy, especially if you are commuting in your car. Each of these books can
also be found on my desk, or in the book case, in my office. Over the years, I had to replace some of the old books my Grandfather gave me, as the worn pages separated from the bindings.
I extend my apologies to the many other great authors, who I did not list; that would be a very large book, within itself. The fact is - this is a good starting point before venturing out and discovering the hidden treasures in print, eBooks, or audio books.
Now you have the last hidden treasures to carve your own path to success. If you put these principles into action, there is no way you can fail. May your journey be a pleasant and safe one.
How High Is Your Bar
Given the opportunity to do something how do you approach it?
My son came home from school complaining about a 'stupid rule' his school recently established. After hearing the rule, I agreed that for a child like my son, the rule was stupid. However, I explained to him that the rule was enacted because they had to create a bar. A bar is a minimum standard of acceptance. This bar (which is set very low), is a bar that a lot of the students will use as their maximum code of behavior.
Think of an elementary school child told to read 15 minutes a day. The ones that need it the most will start getting antsy ten minutes into their reading session. By they time they reach fourteen and a half minutes, they're already beginning to close the book. To get them to read for fifteen minutes, the bar has to be set higher.
Or, you tell your child to take out the trash. "But it's not full is the response" No, but the rotten milk container in the trash makes it stink." Because his bar is set to react only when the trash is full, a rancid smell is not included in his trash bar so the stinky trash will sit.
See where I'm going?
There are bars set in society in an attempt to set a minimum standard of living. These bars, are not necessarily set very high. How do you set and react to the bars in your everyday life?
I was recently commissioned to write short articles for a client. I was given a few hundred titles to write. Not knowing how many I could get done in a week, I allowed myself the luxury of 1 a day 5 days a week. It was agreed I could submit 5 articles weekly. Good. Bar is set.
After a few weeks of becoming well versed on the topic, I realized I could complete 3 times as many articles within the same time frame. Should I keep this low bar as my maximum? Should I raise my bar to commit to 15 articles rather than the original 5? Why push myself? Why reset the bar and expect more of myself.
I decided to reset the bar. Why not develop, expand and challenge myself? It's a win-win situation. My client gets more of what he wants, and I not only rise to the occasion (a small victory for me), but I also earn additional income.
This made me look at other areas of my life. Do I need to adjust a bar here or there? I've found that people with low expectations tend to look at everything as near impossible rather than something to grow from and overcome. Raise the bar just once, and you may raise it twice. After raising your bars a few times, it might become a habit. You'll start to look at everything differently,
When you make it a habit to raise your bar, other people tend to look at you as "you're so lucky, look what you've got". It's not luck. It's called raising the bar. Expect more from yourself and you get more.
Celebrate your victories and move on.
Hypnosis 12 Steps To Acquire Mind Power
The 12 steps to acquire mind-power is intended to build positive visuals, acquire mind power and help you achieve your dreams and desires that may be as varied as improving your personality, increasing your wealth, attracting love and making yourself attractive.
Follow these steps I have specifically found to help anyone who is new to Power of Creative Visualization.
Step One: Choose a quiet place, which is free from all distraction, interruption or disturbance. This may even be inside a bus or in your own room. The idea is to be able to concentrate in any environment that you find is suitable. The ideal is to be able to concentrate in any environment that you find is suitable. The ideal time, however, I have found to be is, early in the morning or before going to bed. The ideal place however, may be anywhere as long as you can concentrate.
Step Two: Feel comfortable. Wear loose clothes or else loosen your belt and tie.
Step Three: Be comfortable. Keep your spine straight. Loosen your hands. Relax! This eases your body tension and helps your blood circulate efficiently.
Step Four: Close your eyes. That way your physical world does not interrupt you and you can concentrate on your mental world. But avoid quenching your eyes. Close them gently. In fact, once you focus on your images, you may find your eyes closing naturally.
Step Five: Breathe normally. Let your body roll with the rhythm of your breathing. Listen to that rhythm.
Step Six: Now begin the process of visualization. Create the key images of the subject you have chosen. Form the shape. Add color. Build the sound. Sense them! Focus on them. See them as sharply and clearly as you can with your mind's eye.
Step Seven: Put yourself in the images you have created. You must be inside the picture so as to let your subconscious mind know that the image you see that leads to your goal is actually meant for you, and not for anyone else.
Step Eight: Feel the image you have created. Now that you are inside the picture imagine yourself to be leading
the time you see. Feel the environment. Watch how different it feels to lead a life that you had desired. Bring your images alive.
Step Nine: Experience the images with all your emotions. See! Hear! Smell! Feel how it feels to have achieved your goals. Let the excitement and happiness of success flow through you. Let the thrill of success build in you. Feel your success.
Step Ten: Once you have experienced your images with emotion, let your mind go blank. If you hold on to your images for too long, the images might disappear due to overexposure. So, let go of it.
Step Eleven: Create a space in your mind to receive what you desire. Say to yourself that what you desire - like, "I deserve to be healthy", "I deserve to be rich and famous." By doing this, you not only let your subconscious mind support the picture, you literally achieve your success.
Step Twelve: Feel creative while creating the images. I have given you the basic guidelines in the following pages to create visuals that will help you achieve your goals. You may change them accordingly to suit your needs. The more the images meet your specific needs, the more effective they will be.
These then are the twelve important steps to mind-power. Remember, it is better to visualize 2-3 times a day for a shorter duration than to visualize for a long stretch during the day. Doing this, the quality of visuals remain fresh instead of becoming stale and plaid and draining all energy out of you.
Steps one to ten might take you anything between 5-10 minutes. It is better if you do not prolong it. Instead, repeat it at another time of the day.
When you release the image after this brief exercise, your mind will become free of the mind-power you had activated. But your subconscious mind keeps on supporting the image you had seen. This helps your goal and your dreams to be a reality.
The twelve steps to Mind power that I have explained above is the most powerful tool in this world. When you switch on your mind power and extend it to creative visualization for turning your dreams into reality - then, that is exactly what will happen. Your dreams will become reality.
Remember, with your mind you can rule the world.
How To Get Rid Of Addiction And Abuse
Tell me, does this describe someone you know?
Some people who feel inferior use an addiction to try to overcome weaknesses, especially in times of increased stress or deep inner conflict. A person's inner inferiority complex reveals itself in his or her actions such as addiction, drug abuse, alcohol abuse, child abuse, compulsive eating, blame and aggression among others.
No successful person desires a destructive addiction. What people who choose addiction or abuse really want is the power and ability to create better lives.
Fearing they do not have this power to improve their lives, you will hear these people use excuses and blame to justify their addiction and abuse and protect what little dignity they feel they have left.
If you find yourself or others dealing with addiction or abuse, instead of justifying or blaming, ask the following questions:
Do I really want healing and resolution for this addiction or abuse?
Am I willing to improve myself to achieve healing?
Do I realize I can't control others? The only one I can control is me.
Am I willing to take the first step for myself and get rid of my addiction, abuse excuses, blame and other destructive habits to achieve peace and happiness?
Alcohol abuse and drug abuse are common crutches today. I have met many people who feel tongue-tied or awkward at social events. They find a few cocktails or beers "give them a lift" turning them from introvert to extrovert. There are many people who drink to feel better about themselves, even to the point of abuse or addiction.
For an article entitled Lori Prokop Interviews the Experts, one doctor said to me, "It's sad but true. A seemingly innocent use of alcohol can quickly and easily become an addiction, especially if people perceive they are someway 'improved' when they drink."
Alcohol abuse, drug abuse and any other addiction are serious forms of personal loss. The people, who depend on any exterior addiction or abuse rather than improving their perceived weaknesses and healing their pains, are beaten from the start.
Such a person can find healing. They must get rid of the addiction and abuse, find a healing system which works and resolve their fears and pains.
The Power Of Focus
A few months ago my cousin bought a new car. As soon as this happened, I began to notice the car model seemingly everywhere I went. It wasn't the case that everyone else suddenly bought one. I just noticed it more. It would have been strange if it didn't happen all the time. You find yourself more aware of a certain object or issue after it has been brought to your initial attention. Then you notice similar objects over a period of time...perhaps for as long as the object is on your mind...like dreams perhaps. It's the same with targets. Keep them at the forefront of your mind, and you will notice more things related to them.
There is a meta-physical side to this. Some people will tell you that you can bring the right situations or coincidences into your life simply by focusing on what you want. You might believe this or you might not. Even if you don't, you have to admit that people who keep their goals on their minds are more alert. They see things that others miss. I have encountered it many times in the past. When I just started my first business back at University, my first priority was to get clients. It was difficult for me to do this. I didn't know where to start from. I also had my studies on my mind at the time. So I tried to partition the time I had for both. My business partner was different. Though he was studying perhaps even harder than I was, he always managed to keep the business on his mind as well. So, he always came upon opportunities for clients or ideas, while I was lost. I didn't even notice these opportunities as they passed by.
Sustaining focus indefinitely can be quite difficult. There is so much more in life fighting for our attention. So it helps if you can prioritise. Make this goal one of the most important things in your life, so it stays with you. It should be something that stimulates you. That way, it won't be easily drowned out by the background noise. As you go about your activities, you can consider circumstances in the context of your goal. You will notice more opportunities. You will have more lucky breaks. You will increase your chances of success.
You would be surprised how much could be gained by throwing out a casual comment regarding your interest in a conversation in shop. Maybe the stranger you are talking to could turn out to be an investor. Maybe he will have some useful advice that could aid you on your path. You might see a billboard with a message that could trigger a new idea in your mind. All of this could happen; but the chances are dramatically increased by ensuring that your mind is focussed.
So if, for instance, your goal is financial independence (you and most other people!); keep it on your mind...and not in the fearful way most people do. Just be alert. Observe your environment and the people you meet everyday. When your chance comes, you will be able to see it and grab it.
It's all about focus.
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