Showing posts with label health and fitness. Show all posts
Showing posts with label health and fitness. Show all posts

Wednesday, April 6, 2011

Reaching New Heights!

    Do you have a goal or two you just seem to never quite get around to reaching? Has success eluded you in one or more areas of your life? Try taking a little time each day visualizing your goal - and how you plan to reach your milestone(s).

     The technique is useful in many areas of life -  from avoiding anxiety during a stressful situation, to performing well during competition. You may find it a powerful tool in your work projects or even your very own personal fitness program.

  1. Identify and write down the goal you want to reach.
  2. Find a comfortable place to sit and relax.
  3. Eliminate all distractions—turn off your phone, the television, and your iPad.
  4. Close your eyes and focus on feeling relaxed. Free your mind of intruding thoughts.
  5. Now, imagine yourself on your favorite beach. Create a picture in your mind of the place—the sights, sounds, and smells. Imagine a perfect day, warm and sunny, with a gentle ocean breeze. Picture yourself with your spouse or a  favorite friend, talking and laughing. Now visualize yourself starting on your way towards reaching your goal. See yourself taking action. Imagine the steps you will take. Practice - in your mind!
  6. Take a moment to feel the pleasure and excitement of reaching one milestone after another.
  7. Then imagine yourself enjoying your success - enjoying the sunshine, the view, the fresh ocean breeze, the good company and your excellent health. ( Good health and fitness will certainly prove helpful! )
  8. Finally, visualize yourself finishing the journey and feeling great, both physically and emotionally.
     If you want to make positive, lasting change in your life, it helps to spend some time thinking about motivation. What are your reasons for wanting to reach that goal? What are your other personal goals? Will they help you? Are your goals in balance with one another?

    What obstacles do you anticipate? Consider how you will overcome them? Make a plan. Then take massive action! Visualize your success and consider how you might celebrate your success!

    Picture yourself winning the race!

Saturday, January 1, 2011

Share the Love and Have Your Best Year Ever!


Try these simple steps to help make this New Year your best ever!

1. Decide to be Happy. Ignore and forget the inevitable  stuff that gets in your way. Put negative thoughts and feelings aside as soon as you start feeling them. Instead, choose to turn them into a positive. Find the blessing or opportunity which more often than not is hidden  behind most of life's challenges! Keep your mind free of hate and negative thoughts. Find something pleasant to focus on! Life is short enough. Why waste even a moment on hate? You're in control. Decide to choose a happier life!

2. Get healthy. Choose to enjoy life more! Get at least 30 minutes of exercise - of your choosing - every day. Even if it's just a nice walk with your favorite loved one(s).  Want to lose some weight,  enjoy life more or achieve a better level of fitness? Kick it up to 45 minutes a day!

3. Turn off the TV for 30 minutes every day and read something positive. Or go to bed a little earlier and get a great night's sleep!  The point is - enjoy that TV a little less and all that life has to offer  a little more. You can always hear about the news tomorrow - or who won the latest round of your favorite talent show!

4. Get outside more - connect with nature. Breathe in some of that fresh air and contemplate the all the beauty nature has to offer!

5. Embrace the habit of eating healthy. Choose to avoid the drive thru lane of your local fat-food favorites. Eat more vegetables and fruit. More protein and less simple carbs ( like white bread and sugar). You and I both know the stuff we love can often be just a waste of calories. ( My weakness is donuts! )

6. Set a few simple and achievable goals. Write them down on paper. Or in your journal.  Experts say you have far better odds of reaching your written goals. Note the action plan or steps you'll need to take in order to reach those written goals.

7. Evaluate your progress and decide to adapt your goals or the steps you need to take to reach them. Take a few minutes each evening to decide what your priorities are for the following day. Every weekend or so - take an honest look at where you are. What's working and what maybe isn't worling so well?

8. Enjoy the Journey. Share some time with those you love. Or find someone new to enjoy this great life with. Try something new. Pick up a new sport or pasttime. Get out there and enjoy life. Life is short - You owe it to yourself to make the most of this wonderful gift!

9. Fail forward. Everyone misses their mark from time to time. We all fall down on occasion. Forgive yourself if you falter. Anyone who ever accomplished anything had to overcome obstacles. If you fall down or fail. No Worries! Get back up! Persist! Never Give Up!

10. Seek to Have More Fun. Laugh more! It's good for your mind and your heart! Find something funny to read or watch on the tube. What have you got to lose?  Except that frown on your face or those worrisome thoughts which get in everyone's way from time to time!  Remember that classic old song from the 80's -  Don't Worry, Be Happy!

And, finally - just one more thought - or bonus step. Learn to Love yourself and share your love with as many others as you can. Practice random acts of kindness as often as you can. Do it without anyone knowing if you can.  Spread your Love around!

Thursday, November 18, 2010

Mental Fitness



The number of Americans who sought treatment for depression, bipolar disorder and other mental health woes almost doubled, from 19 mllion to 36 million.

The new statistics come on the heels of a study, released Monday, that found antidepressant use among U.S. residents almost doubled between  1996 and 2005.
Spending on mental illness has grown faster  than costs for heart disease and even cancer.

Maintaining your mental fitness goes hand in hand with staying in good physical shape. Your mental health is – without a doubt – tied to your fitness level. It’s really just about living a healthy lifestyle. If you already exercise regularly, Congratulations! – you’re already on the right track! Medical science experts say that up to a quarter of the blood pumping through your body is delivering performance enhancing oxygen to your brain as you exercise.

Food choices are also vital to your brain’s overall health. Start by cutting the unhealthy fats from your diet. Some fat is actually good for you. Your brain actually benefits from healthy omega-3 fats. Cholesterol buildup can reduce the oxygen supply to your brain by almost 20 percent over time. Load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.


Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages efficiently. Eat lots of leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power!

Eating healthy foods can have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise! Get your protein early in the day to fuel muscle growth and give your body an extra boost while working out!


For lunch – toss some dark red kidney beans in your salad. ( Try a low-calorie vinaigrette dressing on the side. ) Mix some frozen or fresh blueberries and strawberries in plain, nonfat yogurt! The antioxidants in them will help ward off workday stress. Then enjoy dessert with a small piece of chocolate! The chocolate will lift your mood, and the natural stimulant found in cocoa gives your energy level a pleasant mid-day boost!

For dinner, give your brain-power a boost with a piece of salmon. Add a side salad with leafy greens and spinach to increase folate levels and help keep depression at bay. During the day – try healthy snacks – like celery or a few ounces of low-fat cheese between meals.

If you find yourself getting a little low on patience – growing irritable or unfocused, take a little break and munch on an apple or a handful of walnuts and some dark chocolate! These help stabilize your blood sugar levels and help you avoid those mid-day energy drains!

If time permits – take a mental break for a few minutes. Close your eyes and focus on your breathing. Take a few slow, deep breaths and then return to breathing normally. Clear your mind of whatever you’ve been worried about or working on. Think about something pleasing – your memories from a favorite vacation. Think about the sights, sounds and smells of a day at the beach – or one of your favorite places in nature! Nature has a real calming effect – so try to get outside for even a few minutes if you can for your momentary escape!

Wherever you make your escape – clear your mind. Forget about or divert your attention away from everything cluttering up your mind! Focus instead on a single pleasant thought. Stretch your body – slowly! You’ll soon feel a renewed sense of energy and clarity!

Take care of your health – invest a few minutes each day for healthy habits. Enjoy a variety of healthy foods, exercise frequently and you too can enjoy the many lasting benefits of a healthy body and mind!

Saturday, September 11, 2010

Health , Wealth , and Happiness

HAPPINESS consists in being consciously harmonized with the true, the good and the beautiful. It is not necessary, however, although it is, of course, better, to know these words. The child vibrates with goodness without understanding the name "goodness." 

            "Let my soul walk softly in me,
Like a saint in heaven unshod,
For to be alone with Silence
Is to be alone with God."


May your every waking thought be in tune with reality, truth, beauty and goodness!

 The sea, the pine, the stars, the forest deep,
Bequeath to me at will their subtle wealth.
Or still days brood, or rough winds round me sweep,
Mine is the buoyant earth-man's vibrant health:
All things for love of me their vigils keep—
I am the soul of health, of wealth.

          Run, sea, in my heart!
Pine, sing in my heart!
Stars, glow in my heart!
For ye are mine, and my soul,
Like ye, is a part
Of the Marvelous Whole.

There's no thing dear to me is not my wealth,
And none that sees me I would distant keep;
For swift possession is my earth-man's health,
Or still days brood, or rough winds round me sweep:
All things for love of me their vigils keep—
I am the soul of health, of wealth.

Sunday, September 5, 2010

The Journey to Greater Success


"A careful preparation is half the battle." Everything depends on a good start and the right road. To retrace one's steps is to lose not only time but confidence. "Be sure you are right then go ahead" was the motto of the famous frontiersman, Davy Crockett, and it is one that every young man can adopt with safety.

Bear in mind there is often a great distinction between character and reputation. Reputation is what the world believes us for the time; character is what we truly are. Reputation and character may be in harmony, but they frequently are as opposite as light and darkness. Many a scoundrel has had a reputation for nobility, and men of the noblest characters have had reputations that relegated them to the ranks of the depraved, in their day and generation.

It is most desirable to have a good reputation. The good opinion of our associates and acquaintances is not to be despised, but every man should see to it that the reputation is deserved, otherwise his life is false, and sooner or later he will stand discovered before the world.

Sudden success makes reputation, as it is said to make friends; but very often adversity is the best test of character as it is of friendship.

Our habits form the basis of our character. Habit is the persistent repetition of acts physical, mental, and moral. No matter how much thought and ability a young man may have, failure is sure to follow bad habits. While correct habits depend largely on self- discipline, and often on self-denial, bad habits, like pernicious weeds, spring up unaided and untrained to choke out the plants of virtue. It is easy to destroy the seed at the beginning, but its growth is so rapid, that its evil effects may not be perceptible till the roots have sapped every desirable plant about it. 

No sane youth ever started out with the resolve to be a thief, a tramp, or a drunkard. Yet it is the slightest deviation from honesty that makes the first. It is the first neglect of a duty that makes the second. And it is the first intoxicating glass that makes the third. It is so easy not to begin, but the habit once formed and the man is a slave, bound with galling, cankering chains, and the strength of will having been destroyed, only God's mercy can cast them off.

Next to the moral habits that are the cornerstone of every worthy character, the habit of industry should be ranked. In "this day and generation," there is a wild desire on the part of young men to leap into fortune at a bound, to reach the top of the ladder of success without carefully climbing the rounds, but no permanent prosperity was ever gained in this way.

There have been men, who through chance, or that form of speculation, that is legalized gambling, have made sudden fortunes; but as a rule these fortunes have been lost in the effort to double them by the quick and speculative process.

Betters and gamblers usually die poor. But even where young men have made a lucky stroke, the result is too often a misfortune. They neglect the necessary, persistent effort. The habit of industry is ignored. Work becomes distasteful, and the life is wrecked, looking for chances that never come.

There have been exceptional cases, where men of immoral habits, but with mental force and unusual opportunities have won fortunes. Some of these will come to the reader's mind at once, but he will be forced to confess that he would not give up his manhood and comparative poverty, in exchange for such material success.

If you want lasting success - Work Hard and Start Saving Your Money. Save as much as you can and invest in sound, time-honored investments.

The best equipment a young man can have for the battle of life is a conscience void of offense, sound common sense, and good health. Enjoy your journey to greater success.

Sunday, February 7, 2010

Habits for Success


Habit is the basis of character. Habit is the persistent repetition of acts physical, mental, and moral. No matter how much thought and ability a young man may have, failure is sure to follow bad habits. While correct habits depend largely on self- discipline, and often on self-denial, bad habits, like pernicious weeds, spring up unaided and untrained to choke out the plants of virtue. It is easy to destroy the seed at the beginning, but its growth is so rapid, that its evil effects may not be perceptible till the roots have sapped every desirable plant about it.

No sane youth ever started out with the resolve to be a thief, a tramp, or a drunkard. Yet it is the slightest deviation from honesty that makes the first. It is the first neglect of a duty that makes the second. And it is the first intoxicating glass that makes the third. It is so easy not to begin, but the habit once formed and the man is a slave, bound with galling, cankering chains, and the strength of will having been destroyed, only God's mercy can cast them off.

Next to the moral habits that are the cornerstone of every worthy character, the habit of industry should be ranked. In "this day and generation," there is a wild desire on the part of young men to leap into fortune at a bound, to reach the top of the ladder of success without carefully climbing the rounds, but no permanent prosperity was ever gained in this way.

There have been men, who through chance, or that form of speculation, that is legalized gambling, have made sudden fortunes; but as a rule these fortunes have been lost in the effort to double them by the quick and speculative process.

Betters and gamblers usually die poor. But even where young men have made a lucky stroke, the result is too often a misfortune. They neglect the necessary, persistent effort. The habit of industry is ignored. Work becomes distasteful, and the life is wrecked, looking for chances that never come.

There have been exceptional cases, where men of immoral habits, but with mental force and unusual opportunities have won fortunes. Some of these will come to the reader's mind at once, but he will be forced to confess that he would not give up his manhood and comparative poverty, in exchange for such material success.

The best equipment a young man can have for the battle of life is a conscience void of offense, sound common sense, and good health. Too much importance cannot be attached to health and fitness. It is a blessing we do not prize till it is gone. Some are naturally delicate and some are naturally strong, but by habit the health of the vigorous may be ruined, and by opposite habits the delicate may be made healthful and strong. If you find yourself in less than what you consider to be your ideal fitness level - start getting in shape fast.

Wednesday, January 27, 2010

3 Pillars of Success


Success—that is the royal road we all want to tread, for the echo off its flagstones sounds pleasantly in the mind. It gives to man all that the natural man desires: the opportunity of exercising his activities to the full; the sense of power; the feeling that life is a slave, not a master; the knowledge that some great industry has quickened into life under the impulse of a single brain.

To each his own particular branch of this difficult art. The artist knows one joy, the soldier another; what delights the business man leaves the politician cold. But however much each section of society abuses the ambitions or the morals of the other, all worship equally at the same shrine. No man really wants to spend his whole life as a reporter, a clerk, a subaltern, a private Member, or a curate. Downing Street is as attractive as the oak-leaves of the field-marshal; York and Canterbury as pleasant as a dominance in Lombard Street or Burlington House.

For my own part I speak of the only field of success I know—the world of ordinary affairs. And I start with a contradiction in terms. Success is a constitutional temperament bestowed on the recipient by the gods. And yet you may have all the gifts of the fairies and fail utterly. Man cannot add an inch to his stature, but by taking thought he can walk erect; all the gifts given at birth can be destroyed by a single curse.

Like all human affairs, success is partly a matter of predestination and partly of free will. You cannot make the genius, but you can either improve or destroy it, and most men and women possess the assets which can be turned into success.

But those who possess the precious gifts will have both to hoard and to expand them.

What are the qualities which make for success? They are three: Judgment, Industry, and Health, and perhaps the greatest of these is judgment. These are the three pillars which hold up the fabric of success. But in using the word judgment one has said everything.

In the affairs of the world it is the supreme quality. How many men have brilliant schemes and yet are quite unable to execute them, and through their very brilliancy stumble unawares upon ruin? For round judgment there cluster many hundred qualities, like the setting round a jewel: the capacity to read the hearts of men; to draw an inexhaustible fountain of wisdom from every particle of experience in the past, and turn the current of this knowledge into the dynamic action of the future. Genius goes to the heart of a matter like an arrow from a bow, but judgment is the quality which learns from the world what the world has to teach and then goes one better. Shelley had genius, but he would not have been a success in Wall Street—though the poet showed a flash of business knowledge in refusing to lend money to Byron.

In the ultimate resort judgment is the power to assimilate knowledge and to use it. The opinions of men and the movement of markets are all so much material for the perfected instrument of the mind.

But judgment may prove a sterile capacity if it is not accompanied by industry. The mill must have grist on which to work, and it is industry which pours in the grain.

A great opportunity may be lost and an irretrievable error committed by a brief break in the lucidity of the intellect or in the train of thought. "He who would be Cæsar anywhere," says Kipling, "must know everything everywhere." Nearly everything comes to the man who is always all there.

Men are not really born either hopelessly idle, or preternaturally industrious. They may move in one direction or the other as will or circumstances dictate, but it is open to any man to work. Hogarth's industrious and idle apprentice point a moral, but they do not tell a true tale. The real trouble about industry is to apply it in the right direction—and it is therefore the servant of judgment. The true secret of industry well applied is concentration, and there are many well-known ways of learning that art—the most potent handmaiden of success. Industry can be acquired; it should never be squandered.

But health and fitness is the foundation both of judgment and industry - and therefore of success. And without health everything is difficult. Who can exercise a sound judgment if he is feeling irritable in the morning? Who can work hard if he is suffering from a perpetual feeling of malaise?

The future lies with the people who will take exercise and not too much exercise. Athleticism may be hopeless as a career, but as a drug it is invaluable. No ordinary man can hope to succeed who does not work his body in moderation. The danger of the athlete is to believe that in kicking a goal he has won the game of life. His object is no longer to be fit for work, but to be superfit for play. He sees the means and the end through an inverted telescope. The story books always tell us that the Rowing Blue finishes up as a High Court Judge.

The truth is too often very different.

The hero of the playing fields becomes the dunce of the office. Other men go on playing till middle-age robs them of their physical powers. At the end the whole thing is revealed as vanity. Play tennis or golf once a day and you may be famous; play it three times a day and you will be in danger of being thought a professional—without the reward.

The pursuit of pleasure is equally ephemeral. Time and experience rob even amusement of its charm, and the night before is not worth next morning's headache. Practical success alone makes early middle-age the most pleasurable period of a man's career. What has been worked for in youth then comes to its fruition.

It is true that brains alone are not influence, and that money alone is not influence, but brains and money combined are power. And fame, the other object of ambition, is only another name for either money or power.

Never was there a moment more favorable for turning talent towards opportunity and opportunity into triumph than Our Great Land now presents to the man or woman whom ambition stirs to make a success of life. The dominions of the British Empire abolished long ago the privileges which birth confers. No bar has been set there to prevent poverty rising to the heights of wealth and power, if the man were found equal to the task.

The same development has taken place in many countries today. Men are no longer born into Cabinets; the ladder of education is rapidly reaching a perfection which enables a man born in a cottage or a slum attaining the zenith of success and power.

There stand the three attributes to be attained—Judgment, Industry, and Health. Judgment can be improved, industry can be acquired, health can be attained by those who will take the trouble. These are the three pillars on which we can build the golden pinnacle of success.

Monday, January 18, 2010

Focus


Let every one ascertain his special business and calling, and then stick to it. —Franklin

"One great cause of failure of young men in business," says Carnegie, "is lack of concentration. They are prone to seek outside investments. The cause of many a surprising failure lies in so doing. Every dollar of capital and credit, every business-thought, should be concentrated upon the one business upon which a man has embarked. He should never scatter his shot. It is a poor business which will not yield better returns for increased capital than any outside investment. No man or set of men or corporation can manage a business-man's capital as well as he can manage it himself.

"The only valuable kind of study," said Sydney Smith, "is to read so heartily that dinner-time comes two hours before you expected it; to sit with your Livy before you and hear the geese cackling that saved the Capitol, and to see with your own eyes the Carthaginian sutlers gathering up the rings of the Roman knights after the battle of Cannæ, and heaping them into bushels, and to be so intimately present at the actions you are reading of, that when anybody knocks at the door it will take you two or three seconds to determine whether you are in your own study or on the plains of Lombardy, looking at Hannibal's weather-beaten face and admiring the splendor of his single eye."

"Never study on speculation," says Waters; "all such study is vain. Form a plan; have an object; then work for it; learn all you can about it, and you will be sure to succeed. What I mean by studying on speculation is that aimless learning of things because they may be useful some day; which is like the conduct of the woman who bought at auction a brass door-plate with the name of Thompson on it, thinking it might be useful some day!"

"It puffed like a locomotive," said a boy of the donkey engine; "it whistled like the steam-cars, but it didn't go anywhere."

The world is full of donkey-engines, of people who can whistle and puff and pull, but they don't go anywhere, they have no definite aim, no controlling purpose.

The great secret of Napoleon's power lay in his marvelous ability to concentrate his forces upon a single point. After finding the weak place in the enemy's ranks he would mass his men and hurl them upon the enemy like an avalanche until he made a breach. What a lesson of the power of concentration there is in that man's life! He was such a master of himself that he could concentrate his powers upon the smallest detail as well as upon an empire.

When Napoleon had anything to say he always went straight to his mark. He had a purpose in everything he did; there was no dilly-dallying nor shilly-shallying; he knew what he wanted to say, and said it. It was the same with all his plans; what he wanted to do, he did. He always hit the bull's eye. His great success in war was due largely to his definiteness of aim. He knew what he wanted to do, and did it. He was like a great burning glass, concentrating the rays of the sun upon a single spot; he burned a hole wherever he went.

The sun's rays scattered do no execution, but concentrated in a burning glass, they melt solid granite; yes, a diamond, even. There are plenty of men who have ability enough, the rays of their faculties taken separately are all right; but they are powerless to collect them, to concentrate them upon a single object. They lack the burning glass of a purpose, to focus upon one spot the separate rays of their ability. Versatile men, universal geniuses, are usually weak, because they have no power to concentrate the rays of their ability, to focus them upon one point, until they burn a hole in whatever they undertake.

This power to bring all of one's scattered forces into one focal point makes all the difference between success and failure.

Focus your energy on that goal you seek to accomplish. Get a little exercise and keep your mind clear of stress and clutter. Focus and concentration come much more easily when you enjoy the fruits of better health and fitness.