Funny Because It’s True

funny

Listening to the Unmistakable Creative interview today with Sarah Cooper “Making a Career Out of Rebelling Against the Status Quo” and felt compelled to share her very funny blog about office and work humor. Sarah Cooper is a writer, comedian and creator of satirical blog TheCooperReview.com. Love it. Some things are worth the diversion.

Which makes me thing of something Leo Babauta of Zen Habits said on one of his podcasts. Anytime you are considering listening, reading or doing something, ask yourself, “Would I pay $100.00 to listen, read or do this?” If not, shut it off, put it down and just plain stop. This helps break the sunk cost fallacy. Another annoying cognitive bias to ditch.

10 Super Simple and Easy Ways to Drastically Improve Your Workout

fitness-061. Build Your Mind Muscle. Meditate your way to a deep sleep every night. In order to have a great workout routine, you must have a nightly relaxation ritual that does not include a couple of drinks to calm you down. Some of the best guided meditations for sleep and relaxation are here.

2. Be your Own Best Coach – but first you must listen to how you feel. Do you hold any guilt, anger, resentment? You can’t carry that extra weight to the gym. It’s not like fat that you can burn off. That baggage is heavy and more exhausting to schlep around than those extra pounds.

 

Really get a sense of how you feel during the day. Log those emotions. Do you tighten up when you see your coworker? Feel anxious when someone stands just a bit too close on the train? Feel like you want to choke the loud cell phone talker on the street in front of you? Those emotions are invaluable. They’re keys to the things that will really improve your life if you dig into them, because those kinds of emotional responses that we quickly temper are signs of an internal disagreement.

More on how to be your own life coach here.

Remember, resolving the internal disagreements that lead to unhealthy emotions and choices  are vital for improving your life.

3.You can’t head to the gym in your paint-stained sweat pants that double as your bathroom/kitchen cleaning outfit. Eventually you will want to go pro and prepare with the right workout gear. This includes clothes, water, podcast or music playlist, headphones, FitBit, etc.

My favorite picks for the gym here and more here –

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Nike Team Training Gymsack Black/White Size One Size

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Nike Women’s Free 5.0+ Running Shoe

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Aquasana AQ-6006-BLU-TR 18-Ounce Glass Water Bottle with Silicone Sleeve, Blue

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Champion Women’s Absolute Workout Capri Legging

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Champion Women’s Absolute Workout Sports Bra, Black, Medium

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adidas Performance Women’s 24 Seven Deep V-Neck Tee, Midnight Grey, Large

4. Play the Leading Role in The Award-winning Film of Your Life – This is what worked for me. Weigh yourself, look in the mirror, see yourself as you are now.You are the star. This your time. Every day.  Then, in your mind, see yourself as you want to be. Visualize yourself. Want to drop 10, 20, 50 pounds or more, fit into a tight tee shirt or just feel more energized?  List the things you must do to become who you want to be. Write them down. Now do one simple thing each day on this list to get yourself closer to where you want to be during your workout. Note: you need to eat less to weigh less, so tracking calories for a 500 deficit each day is imperative to losing weight. Do this in conjunction with your work out if you want to lose weight.

5. Talk to YourselfIncessantly. I repeat the following to myself every time I walk into the gym. 123 Tone. That’s my goal weight of 123 pounds and my tone body. I have linked it to the photo of myself in my mind of what I look and feel like at 123 pounds with slim tone arms, a flat stomach and strong legs. Keep that vision in front of you as you work out. See yourself slipping into those jeans.

6.Set a time limit and and a target list of what you will perform while you are at the gym- don’t leave until you are done. Today my goal was 60 full minutes of cardio and three rounds of 22 push ups, 60 and sit-ups. Although I fought it – yes, I really did want to leave early, I did not walk out the door until I finished. It wasn’t easy.

7. Listen to Someone Motivating. If you have a smart phone, down load a motivating podcast to listen to while you are on the treadmill.  My favorite todayThe Good Life Project. Click here for more.

8.Sweat and track you success daily. I have come to understand that if I am not sweating or getting really heated up during at least a part of my workout, than, I are not working out hard enough. You have to push yourself.  But first you must know your target heart rate. It is a very simple calculation and you can find it at Every Day Health, here. After working out a while, you will be able to physically tell if you are in fat-burning mode by the way your body feels.

9. Switch it up. Do not do the same thing every day. You will get bored and you will not optimize your workout. Try new machines and classes, today I did 20 minutes on the tread mill -a set of sit-ups and push ups and then 20 minutes on the Elliptical followed by another set of sit-ups and push ups and then another 20 minutes on the other machine that looks like the Elliptical but it’s a stair climber thing. Play with the buttons on the treadmill – build an incline, jog for a minute, slow walk, then speed walk, etc.

10.  Move Every Single Day. Do something active every single day. I work out every day but every day is just bit different. One day is a 5-7 mile walk with hills and stairs, another a day at the gym, another is Spinning class, etc. I don’t take a day off from movement and do not believe it would help if I did.

Do you have a workout tip that is simple, easy and effective? I would love to learn from you, so please share in the comments below.

A Sky Like Mind, Active Abs and The Art of Slow and Mindful Eating

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Have you thought about what pace feels right for you? At times I do have a need for speed and love the energy and creativity that feels supercharged in big cities like Manhattan. Right now, I feel the need to breath deeply, chill out and slow down to refocus. Not unplug, just down shift to first or maybe second gear.

Something clicked the minute I stepped off the plane at Providenciales. An assuring voice inside my head delivered a comforting message “a more intentional pace.” This slower island pace. Not the harried, brisk and hurried hustle of New York, but the more deliberate and intentional easiness, much like the gentle movement of the waves and soothing breezes of this island.  I am not describing a snail-like, creeping, lazy/boozy pace, but that of speaking, thinking, walking and working which is more conscious, considered and purposed. More thoughtful living. This is the pace for now.

And so it goes with meals, especially meals together. My memories of my youth bring me back to four hour dinners around the long outdoor communal table, under the grapevines, with my loud and excited extended Italian family. The never-ending conversations, the slow and relaxed experience of enjoying a meal together.

The Art of Slow and Mindful Eating begins with an intention to create an experience. Setting the mood, dimming the lights, selecting soft and slower music and smaller plates,  create an atmosphere for mindful eating.  Imagine setting a stage to enjoy and savor your meal. This mindful eating ritual can be extended to any meal – from breakfast to dinner. For more tips on mindful eating, check out Dara Rose, PhD, neuroscientist, foodist, author and the creator of Summer Tomato.

I start my meals by saying grace. Sometimes privately, sometimes with my family. Saying grace can transform a mere meal into an act of celebration, focus, and gratitude.

Listening to meditation talks from Tara Brach, I actually envisioned what she describes as “A Sky Like Mind“, a more expansive mind that allows me to open to the very healing, healthy and beautiful moment that is right now, this healing presence.  Tara’s podcasts and book, Radical Acceptance has really helped release the fear, worry and pain that stems from the mental swirl of anxious activity, the grasping and wanting that only proves to enslave my mind.

It is by meeting each moment throughout the day with radical acceptance for what ever is going on and holding those feelings that arise with a compassionate and open heart, a forgiving heart, this is feels like true freedom.

Reading
Radical Acceptance: Embracing Your Life With the Heart of a Buddha

Active Abs

With everything moving at a slower pace this week, I had the opportunity to try Pilates class for the first time. One of the slowest classes I have attended in a long time, a slight pick up from yoga, nothing about the Pilates Method is haphazard. The reason you need to concentrate so thoroughly is so you can be in control of every aspect of every moment.  The one reminder that I have walked away with today is Active Abs and focusing on my posture, especially when sitting at my desk for hours at end.  Two exercises to help you feel your abdominal muscles correctly.

Smarter, Stronger, Wiser Workouts

girl,headphone,headphones,music,illustration-27065f4052621ed175246266a0ba660e_hI use to spend over three hours on a Sunday afternoon creating a fresh Spotify music playlist for the weeks to come until one day during an experiment I listened to bunch of Tony Robbins videos (the man is pumped) and a very long interview on The Tim Ferriss Show podcast and said to myself – – myself, you should be learning and training, put those two together and take your workout routine to the next level. It worked. I’m hooked. If you haven’t tried it, you should consider your own experiment.

Listening well

So, I began subscribing to all sorts of podcasts on iTunes. I also had to drown out the yakkers at the gym, so I upgraded my headphones, which don’t get wrapped around the elliptical arm when I’m going hard, because they’re bluetooth and they wrap around my neck.

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Smartest investment for 2015 right here-
LG Electronics Tone Pro Bluetooth Stereo Headset – Black HBS-750

img-thing Awesome Podcasts I am listening to right now –

The Tim Ferriss Show. He deconstructs world-class performers from all walks of life, giving you tips, books, wisdom and daily habits to help you excel in whatever you are trying to achieve.

Srinivas Rao’s The Unmistakable Creative dives deep into the stories of authentic and creative achievers.

Tara Brach has a weekly talk on Buddhist teachings. Admittedly, I usually go for long meditative walks when I listen to Tara and then repeat her podcast with my husband on Sunday’s for our one hour meditation ritual together.

Another favorite is The School of Greatness with Lewis Howes. He’s a former pro athlete, humble as hell and great at digging into what makes pros great at what they do.

Note: I usually get so inspired from listening to these amazing people while I am biking, hiking, lifting, etc, that I stop to take notes in Evernote on my phone and sometimes go back and listen to the whole interview all over again at home.

I just listened to Phil Libin @PLibin on the Tim Ferriss show and discovered that as much as I love @evernote I need to discover all of  its potential @evernotehelps

And finally, yet another workout and travel upgrade, the travel hoodie by Baubax.

jacket

Built in neck pillow, gloves and hand warming pockets? Hello people, why didn’t we design this? It’s been the most funded fashion item on Kickstarter ever.

If you listen to podcasts and have favorites you want to tell me about, please do in the comments below. I am always open to learning and growing. Thanks for reading and sharing what you have found to work for you.