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Posts Tagged ‘goals’

How To Make Better Decisions: The 4R Cocktail

07/23/2012 Leave a comment

With the budding revolution of simplicity, minimalism, and the Paleo diet, even decisions can be broken down to just a few steps.  Here are the 4 ingredients that I like to shake, not stir, when I’m getting ready to take a big gulp: reading, research, reflection, and writing. Read more…

Training Tuesdays: Intervals

03/10/2010 6 comments

According to www.intervaltraining.net, “Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat with a blow torch and enable you to start reaching those goals that you have set yourself.”  No worries, it is not an actual blow torch although I am sure that would do the trick.  I have increased my calorie burn by about 1.5X by incorporating intervals into my cardio program without increasing time spent.  That means I get to eat 1.5X more buffalo wings. For you it might mean more pints, beer or ice cream depending on your addiction, or maybe it just an extra 20 minutes of sleep.  Whatever the guilty pleasure is, intervals will allow you to indulge in it—hopefully not quite as much as Arnold Schwarzenegger.  Is this guy really in a political office?

If you are not convinced yet, this blog is better used as toilet paper.  If you are ready to workout smart, workout efficiently, workout for results, then you should subscribe!  So why does interval training work? It is conditioning.  Intervals are basically an efficient way to push the body harder and farther so you can keep increasing the body’s capabilities.  “The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened.”  (http://sportsmedicine.about.com)  As Arnold would say, “It’ll pump you up!”  So how do you do an interval?  There are two phases and one key.  The first phase is the sprint, the second phase is the recovery, and the key is intensity.  Depending on your current fitness level, you will want to gauge your sprint so it is a few notches higher than you normal cardio intensity and your recovery should be a couple notches lower than your normal cardio intensity.  Each sprint phase should be within the range of 1 minute to 3 minutes, while each recover phase will be about 70 percent of the time you spent in sprint.  If you are working out on a machine, there is probably an interval or hill program you can set so you can leave intensity and timing to the system.

An added benefit of intervals is combating boredom.  Time flies when you are giving it your all and then scraping to recover before the next bout.  Here is a video to get you going—no, not that kind of video!  Contrary to Arnold’s perspective, you can leave the lights on!

Success Sunday (week in view): Preparation and Persistence

03/07/2010 Leave a comment

“How am I going to live today in order to create the tomorrow I’m committed to?” asks Anthony Robbins, also affectionately known as Tony Robbins and considered a leader in self-help.  Billy Mays would be proud of this profiting self-improvement guru that is regularly featured on 30 minute infomercial style lectures selling the hope of success like it is a slap-chop.  Mr. Robbins has gained fame beyond his peers of cracker jacks and life coaches that preach to deaf ears.  I am reminded of my grandmother snoring with the home shopping network on in the background.  They lure in desperates with the sliced and diced carrots of money, success and stability.    Their multi-step plans and lists of tips have an overall common denominator: attain your desires with simplicity and ease. Simply and easily? Whoever heard of anything worth having being gained through simple and easy methods!  According to Danny Dreyer, famous as an expert in “chi running”, a specialized training program for distance runners, “Struggle is the food from which change is made.”  Deductive reasoning will lead us to assume the avid followers of these cereal box life solutions are not already successful.  We will root for them making the Wheaties box next year, but probably, they will just be taking down bowls of this stuff with no resulting change.

So how is success gained?  Mr. Robbins asked the right question.  What should a success searcher incorporate into their daily routine?  Preparation and persistence towards their individual goals.  Machiavelli recognized the value of preparation.  He wrote that a prince should always practice in action and in thought the art of war so he would be ready to handle it at the necessary time.  He wrote, “Therefore [the prince] ought never to lift his thought from the exercise of war, and in peace he should train more than in wartime.  This he may do in two ways: one is with his deeds, the other is with his mind.”  He went on to say about an example, “that because of these continuous cogitations there could never arise any accident when he was leading armies for which he did not have the remedy.”  Being ready and able is half the battle towards success, after all.  The other half of reaching success is the stamina it takes to prepare day in and day out for an achievement that is not yet within your grasp.  This week, my week will be about persistence.  I am in my second week of working out and launching my blog.  The hours and the struggle are wearing on me and the initial adrenaline is running out.  I know I must overcome this basic resistance and future challenges to be a success at these endeavors though.  Besides if I stop now, I will never get that cookie.

Note:  I am aware desperate is not a noun, but I believe in the malleability and creative evolution of the English language.

Success Saturday: The Plan

03/06/2010 1 comment

While working out this morning (yes, I am strategically leading with that tidbit since today is Day 5 of the new workout plan implementation), I saw a segment on ABC News in which watchers describe their week in 3 words or less.  What an excellent way to employ interactivity—even if John Smith’s exclamation, “made shit happen”, is not my business.  Check it out:

http://abcnews.go.com/video/playerIndex?id=6259567

If I were to describe my week in three words, they would be “I will succeed.”  Maybe it is all of Obama’s rhetoric for change, but I’ve been inspired!  2010 will be a year of change and success. Okay, so it is about three months too late for 2010 New Year’s Resolutions—I’ve been busy, OK!  I was promoted to “e-Business Programs Lead”.  Cha-ching! I have lost weight. Oh yeah! My blog readers doubled to almost triple digits. Phew! Besides, better late than never as they say…

According to Benjamin Franklin: “Think of these things, whence you came, where you are going, and to whom you must account.”  So for me to plan for change and success in the rest of 2010, I need to figure out what I’ve already done.  Last year, I learned to juggle my career with my extracurricular activities.  Yes, ‘activities’ is code for drinking at the bar with friends too late and too often.  But in January, I quit drinking and smoking for 6 weeks.  No support from Obama on that one.  Maybe he should follow my lead.  In February, I began working out, albeit for two weeks, but going strong again this month.  And in March, I launched my blog.  I am incredibly grateful for the aforementioned success I have reaped from those efforts, but what’s next?

One of the keys to success is preparation so I’ve decided to plan the next 3 months worth of goals.  In April, I will have fully incorporated yoga and running into my workout plan.  In May, I will be fully involved with a non-profit.  In June, the month of my birthday I might add, I will have learned and be fully excelling at my new responsibilities compulsory to my promoted position.  3 months. 3 words.  I will succeed… I will succeed… I will succeed…

I have prepared a plan for my readers, too.  The days of the week, moving forward, will cover enriching topics as shown below:

Success Saturday: Week in Review

Success Sunday: Week in View

Meal Mondays

Training Tuesdays

Weekend Wednesdays

Technology Thursdays

Foundation Fridays

Leave a comment because I’d love to hear about your goals.  What would your three words be for the week?  What do you want to accomplish this month and next?

It is March 6th, 2010.  Go! March forth!  Plan for your success in 2010!

But first enjoy this hilarious parody on ABC’s Your Three Words:

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