Monthly Archives: March 2017

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Healthy habits, Longevity, Nutrition, Personal development, Weight loss

You Are Here

Where do you appear on the “You Are Here” map in your life?

Influence

I know, this is an ambiguous question. You could be thinking about your career, relationships, or financial situation.

You may not be considering your health & wellness in this context, though. But I am, so let me be more specific…

I’d like to explore your “unknown” future together. So YOU can see what YOU have to look forward to.

And know where the current path is leading you?

…based on the choices you’re making, the habits you’re building, and the disciplines you’re developing?

I know what you’re thinking… “You can’t predict the future”. And in some ways, I would have to agree with you. You’re right!

But here’s where I have to respectfully disagree with that thinking. You may not be able to predict the future, but you certainly have the control to influence your future.

But here’s the question. Are you going to influence your future in a good or a bad way?

There’s that “compound effect” phenomenon again. Thanks Darren!

It’s like the Energizer Bunny. Always working, whether you realize it or not. And “still going”.

Hopefully, today’s choices are setting you up for an active lifestyle, with great health and happiness, well into the future.

Otherwise, you could be startled to find yourself facing the Grim Reaper around some dark corner when you least expect it.

And you know what he’s known for.

Right! Death, destruction, and ultimate sadness.

Influence

So I have to ask, what’s around the corner for you in the next year?

Is that number on the scale (looking back at you) where you want it to be? And is it representative of your current choices?

What about your overall health, including how you look and feel?

Good or bad, can you see how the choices you’ve made over the past year are compounding for or against you?

How about looking down the road, like at the next 5, 10, or 20 years?

Want to look out even further? I do!

The long-term effect of consistently making bad choices is where the Grim Reaper begins to rear its ugly head. These unhealthy habits eventually morph into some nasty diseases and conditions like:

  • A heart attack
  • Diabetes
  • Obesity due to consistent weight gain
  • Hypertension
  • Stroke
  • Sleep apnea
  • Osteoarthritis
  • Chronic pain
  • Cancer
  • Metabolic syndrome
  • Depression
  • And early preventable death

Bad stuff we each have control over delaying, preventing, or avoiding. So don’t wait until it’s too late!

NOW is the time to influence your future.

Just like saving, investing, and contributing to our retirement accounts when we’re younger will ensure an enjoyable and gratifying retirement. You are saving for your retirement, right?

That’s a different topic, but the same is true about our future health and well-being. We need to make deposits into our “health” account now, if we expect to influence our longevity in a positive way.

None of us are getting any younger. And just like retirement savings, healthy aging doesn’t happen by accident! I don’t care how good your genes are.

We are 3 months into our 6 Pillars To Better Health & Vitality program. I hope you are learning and benefiting from this valuable content. It’s based on a few proven and sustainable habits that can be easily incorporated into your busy life.

In fact, I’d like to give a shout out to my pilot group. I’m running a small 6 Pillars “pilot” program with about 20 students that includes private group coaching.

Influence

And I’m happy to report that everyone is benefiting. Although each person has different goals, we are seeing fantastic results as new healthy habits are being built and maintained!

Kudos and congratulations to each of you! Keep working hard.

Your consistent efforts will continue to pay off and compound into massive results that will last a lifetime!

If you need to catch up, you can link back to the first 3 Pillars here:

Next week we will launch into our 4th Pillar. And this habit is at the top of my Health Triad, which is fully integrated with nutrition.

I hope you are as eager and hungry to dig into this one as I am!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Goals, Health & wellness, Healthy habits, Sleep, Weight loss

Harness The Power

It’s time to learn “how to” harness the power.

Power napLet’s stop and do a quick energy check.

 

First off, what time of day is it?

Now think about your energy level on a scale of 1 to 10.

Are you feeling refreshed, alert and ready to be productive? How about energized and creative?

Or would you instead describe yourself as worn out? Exhausted and unable to focus on the task at hand? And feeling a bit sleepy?

Towards the end of the day, the latter usually happens to most of us.

Some of this depends on:

  • the type of work you do;
  • the amount of sleep you logged the night before; and
  • your activity level and physical condition.

But none of us are super-human, despite what we may think sometimes. And most of us are dealing with some level of stress.

It’s not an excuse, it’s just reality.

So we need to do everything possible to ensure that we are showing up as our best “selves”. Whenever possible.

We all know the importance of getting 7 to 8 hours of good quality sleep every night. But sometimes that’s not possible.

Yet even when we do get enough sleep, hectic work schedules and life can demand more from us than we have to give.

It’s at these times when we can help ourselves by “plugging in” and taking a short power nap.

Power nap

Here’s what some of the experts have to say:

  • Wikipedia: A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
  • WebMD: A power nap will boost your memory, cognitive skills, creativity, and energy level.
  • “Daytime naps can be one way to treat sleep deprivation”, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she says. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
  • According to David Radcliffe, Vice President of Google’s Real Estate & Workplace Services says “No workplace is complete without a nap pod. We found that the five-minute to 15-minute power nap works on Sunday before you watch the football game, so why not here at work?”
  • Best-selling author Michael Hyatt says “The secret to becoming more productive is not managing your time but your energy.”

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.”

~ George Costanza

 

Power nap

It’s unfortunate that napping carries such a negative stigma. Like you’re lazy, unmotivated, or just wasting time. Thanks George!

But nothing could be further from the truth (in most cases).

I also think that meditation can sometimes provide us with the refreshing benefits similar to those we gain from a power nap. Click here to link back to last week’s post.

A power nap can make you more alert and productive. Otherwise, you could find that You’re Sleeping Your Life Away.

There is plenty written about power naps. And so my goal is to bring more of an awareness to it. Helping you realize the value, benefits, and even the necessity of making time for them whenever possible.

Power nap

I’d like to share some articles and resources:

  1. wikiHow – How To Power Nap: http://www.wikihow.com/Power-Nap
  2. Business Insider – How To Take The Perfect Power Nap At Work: http://www.businessinsider.com/how-to-take-the-perfect-power-nap-at-work-2014-4
  3. Huff Post – How To Power Nap For All-Day Energy: http://www.huffingtonpost.com/2014/09/15/power-nap-all-day-energy_n_5798256.html
  4. Prevention – The Weird Benefit of Power Naps: http://www.prevention.com/health/sleep-energy/how-your-brain-benefits-power-nap
  5. Great article by Michael Hyatt – 5 Reasons Why You Should Take A Nap Every Day: http://michaelhyatt.com/why-you-should-take-a-nap-every-day.html
  6. And how about a little humor? Laughter is very good for us. Here’s a hilarious short clip from Seinfeld – Season 8, Episode 18: The Nap – https://www.youtube.com/watch?v=W__qCFWi1KA

So what do you think? Have you benefited from power naps in the past? Or have you learned something here that may help you in the future? Your input matters, so leave a comment.

Can you believe it? You’re halfway there. We have just completed our 3rd Pillar.

I know firsthand that many of you are doing great, and due to your efforts, you’re reaping many benefits from this program.

Power nap

Stay with me. Your efforts are compounding and you’re seeing positive changes. It’s only a matter of time before massive results begin to materialize.

So keep drinking plenty of water, make time for exercise, and find a way to get 7 to 8 hours of sleep every night. This consistency will continue to accelerate your success.

And stay tuned… you’re going to love next month’s Pillar. It’s the foundation for getting to and maintaining your ideal weight.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Longevity, Sleep, Weight loss

Relax and Recharge For Longevity

Does your busy schedule include time to relax and recharge? For energy and productivity? Safety and sanity? How about for longevity?

Or time to spend a few minutes, just being present in the moment…

Relax and recharge

Okay, before you answer, take a deep breath in… Hold for 3 seconds.

Now let it out. Ohhhmmmm……

Back to my question. I’m guessing that finding time to relax and recharge may not be a priority in your busy schedule. And that’s why we are going to explore this important topic this week.

So we’ve recently covered why sleep is important to our overall health and wellness. And what happens when we don’t get enough.

This week we’ll take a peek inside our own mind.

Relax and recharge

Life moves quickly, and it can be stressful at times. That’s why it’s vital to create the space for downtime, by finding new ways to relax and recharge.

Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it. (Hint: getting regular exercise and adequate sleep helps.)

Depending on the type of stress you’re dealing with, you can find relief in a number of ways. You could for example:

  • Go for a walk or a run.
  • Exercise.
  • Read a book.
  • Listen to music.
  • Take a vacation.
  • Find a hobby.

Notice that punching the wall wasn’t one of the options. And checking email or Facebook didn’t make my list. That just adds to your stress, and serves as a mind-numbing, time-sucking distraction. When you could’ve been doing something healthy and productive for yourself.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

You know what the flight attendants say in the safety demonstration before taking off, right?

About putting your mask on FIRST. (Click here to be sure).

Well it’s true! If you don’t put your mask on first, how can you take care of anyone else?

Are you saying, “Yea, I know all that stuff” and mentally moving on? ‘Cause you’re busy, or just got distracted by something else?

Well this is where I get pissed and say, “Okay, stop for a minute! The mask is a metaphor for your body. When are you going to get the hint, and start taking better care of yourself?”

So you can take care of your (family, employees, pet, whoever). And yes, so you can continue taking care of yourself too.

Deep breath in… Let it out. Ohhhmmmm………

We okay? Great! But I am serious about what I just said!

Alright, if you’re still with me, let’s move on.

Today I’d like to help you discover another way to relax and recharge. For short and long-term gain.

How?

Through meditation.

Relax and recharge

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that I don’t always feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, and I might struggle the next day with calming my thoughts or focusing.

But overall, I find it very relaxing and helpful. My favorite time to meditate is right after a great workout. My mind seems to be in the perfect state to relax. All it takes is 10 to 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’ve never tried it before, I’d like to help you learn more about it. And hopefully influence you enough to give it a try. Or if you’ve tried it in the past but it’s been a while, get you to give it another chance.

And if you meditate actively, I’d love to hear about it. We can all learn from each other, so leave a comment below.

I’d consider myself a novice when it comes to meditation. I still have so much to learn, but will give you some of the methods I have found beneficial with the hope that it will spark something for you.

And it doesn’t have to be a rigid ritual that requires formal training. I’ve never been formally trained in this area. I’ve only read a few books over the years, which is why I feel I have a lot to learn.

Relax and recharge

At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. By the way, your car can be that place.

I would suggest that you Google “guided meditations”. Or search for the same phrase in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, duration, and the type of content.

In addition to meditation, I learned about the power of solitude over 30 years ago, which could also be considered a form of meditation. This is where you sit still, in silence, distraction free for 15 to 20 minutes, with your eyes closed, without moving. And these days, you need to put your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or the ambient noise (which shouldn’t include the TV, radio, etc.).

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. To plan your day. Or to find a solution to a challenging problem. The key is to try to remain uninterrupted so you can relax.

Here are a few resources

…that may help you discover the benefits of meditation.

  1. WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
  2. Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
  3. The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
  4. Mindful Muscle: http://www.mindfulmuscle.com

My goal here is to get you to slow down. To think and reflect. Without distraction. Focusing on the present. Breathing deep, and letting it out slowly. You can enhance the experience by feeling the emotion of gratitude for all that you have in your life. And for this opportunity to take a few minutes for yourself.

Beautiful…

Now, it’s time to get back to reality. Keep drinking plenty of water, make time for exercise, find a way to get 7 to 8 hours of quality sleep every night, and discover the joys of meditation.

By the way, March 17th is World Sleep Day. It’s intended to raise awareness of sleep disorders and the burden they place on society.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Health & wellness, Healthy aging, Longevity, Sleep, Weight loss

When You Don’t Snooze, You Lose!

What happens when you don’t snooze? That’s right – you lose!

Well, read on to make sure this doesn’t happen to you.

Sleep deprivation

Wakey, wakey… Time to get back to work!

How do you feel when you don’t get enough sleep?

  • Are you enthusiastic and upbeat; or irritable and lethargic?
  • Do you feel like going for a workout; or lounging in front of the TV with a bowl of ice cream or bag of chips?
  • Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you were sleep deprived.

Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason.

Aside from an unavoidable or extreme circumstance that may happen occasionally. Or a medical condition. You are in complete control of how much sleep you get every night.

It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

Sleep deprivation

This week we’ll look at how sleep deprivation is costing us all more than just wasted time. And if you have trouble sleeping, we’ll discuss a few ways to help you solve this problem, once and for all.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out: The national average for the amount of sleep that leaders get is 5½ hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining 4 reasons why not getting enough sleep is undermining your team.

When you’re sleep deprived:

  1. Your ability to selectively focus your attention is impaired.
  2. Innovation and problem solving suffers.
  3. Decision making skills decline.
  4. Emotionally, feelings are expressed in a more negative way.

Sleep deprivation

WebMD wrote about 10 Things to Hate About Sleep Loss.

Here’s their list:

  1. Sleepiness causes accidents.
  2. Sleep loss dumbs you down.
  3. Sleep deprivation can lead to serious health problems.
  4. Lack of sleep kills sex drive.
  5. Sleepiness is depressing.
  6. Lack of sleep ages your skin.
  7. Sleepiness makes you forgetful.
  8. Losing sleep can make you gain weight.
  9. Lack of sleep may increase risk of death.
  10. Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, you can expect just the opposite. Hey, doesn’t this sound like even more of a reason to make sleep a priority?

But what can you do if you have trouble getting to sleep?

According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million of them don’t get a proper diagnosis or treatment. Jeeze!

Can you relate to this?

Sleep deprivation

If that’s a YES, you should seek help.

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid.

Otherwise, it’s recommended that you see a board-certified sleep specialist. They can determine if you’re suffering from a common sleep disorder that may include:

  1. Chronic insomnia.
  2. Obstructive sleep apnea.
  3. Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

I’m not a doctor or a sleep expert. But for these 3 symptoms, I would also recommend that you take a close look at your diet, exercise frequency, and activity level.

There are 3 main components to The Health Triad. Check it out here.

Think about it like a 3-legged stool. If one of the legs is broken, the stool is unable to support itself. Before the stool can stand on its own, you need to restore the broken leg. The same is true with your health & wellness.

Make sense?

We’ve covered a lot here.

You need 8 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you think you have a sleep disorder, seek medical help.

Your health and your life depend on it!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.