zenhabits » Goals & Motivation

Four Simple Fitness Fundamentals

guest — Tue, 02 Aug 2011 15:00:17 +0000

Editor’s note: This is a guest post from Chris of Zen to Fitness.

Health and Fitness have always been meaningful to me as I work in the industry and have always been fascinated by the topic. Nowadays I see too many people push themselves too hard, use bad form and quite simply overdo it with exercise or trying to be healthy in the quest to be fit.

We also have a tendency to make health and fitness much too complicated …

From this I came to think about a few fundamentals – things I find really important in living a healthy lifestyle. I came up with just four, sure there are others but these are the ones I feel everyone who wants to live a healthier lifestyle or be fitter should know.

Bodyweight is King. The Squat and Pushup should be mastered before you move onto other weighted exercises or doing resistance training using weights. This is something I have learnt in my years personal training – the majority of people cannot do a bodyweight squat with good form or weight distribution. As for pushups few people can do 10-15 with good form – these two movements are the starting point and should be practiced and strengthened before doing anything else.

The best thing is amazing workouts can be made up of just running, squats and pushups.

Cardio is Great. Not Essential. Some people love to run, others don’t. Some like to go on long bike rides to release stress others don’t. We are all different and this is most true when it comes to cardiovascular fitness and training – some of us love it and find it to be a great tension and stress reliever, while others find it boring, monotonous and strenuous.

Learn to love and live with yourself. If you love doing cardio (running, jogging, crosstrainer etc etc) then do it, if you don’t there are plenty of other ways to stay fit – whether it be bodyweight intervals or playing sports with friends. Find what you are into – the truth is that there are many many ways to gain cardiovascular fitness. Pick what works for you.

Walk Everyday. Find Rhythm. Walking gives rhythm to our lives – it helps us think, re-aligns the body and limbers up the knees and hips. If you live in a city walking should be your main form of transport, I always say that if the distance is walkable do it by foot.

If you live somewhere more remote walking can be harder as it is sometimes hard to gather motivation to walk without a real purpose. Try listening to a podcast or music while walking – this helps time pass by and gives you a time to listen to what you want without distractions.

For optimal health I always say the two most essential things are walking and stretching – neither are to be obsessed over but if you can fit in at least 20 minutes of walking everyday and start or end your day with a good total body stretch out you are on the right path.

Live an Invigorating Life. Last but not least – living an invigorating life is probably the most essential thing when it comes to health and fitness. This means living a life that we get strength or energy from – something that gives us a reason to be active and move.

Whether this energy comes from doing a job you love, being around people you have fun with, travelling or just doing stuff you love. We need something in our lives to gain strength from. Excitement and passion change things up and gives us the motivation to exercise, eat well and most importantly makes us feel good.

I would even go as far as saying one of the best ways to stay fit is just to live life — be active, play with your kids, play tennis, touch football or whatever sports you enjoy, do some bodyweight exercises in the morning, walk lots and eat lots of wholesome food. In all honesty that is how most of the healthiest people I know live.

Integrate the fundamentals then go from there.

Of course it is great to take things to the next level but first gain a foothold on your health by doing the basics right.

Chris is the author of ‘All About Fitness’ and writes about staying fit while living life at Zen to Fitness.

Lifestyle Redesign for the New Year

guest — Tue, 06 Jan 2009 17:00:18 +0000

Editor’s note: This is a guest post by Eugene Yiga of Varsity Blah.

Mind, body, heart, and soul: These four elements make us who we are. In order to fully explore our potential we need to constantly nurture all aspects of our lives. It’s not just about being “well-rounded” or balanced; it’s about being anchored in what really matters. And with another year already upon us, now seems as good a time as any to start making some serious change.

The Mind

Everything begins in the mind. Every skyscraper, every painting, and every custom-made Italian suit were once ideas in someone’s head. Without these ideas, nothing would exist. Without new ideas, nothing will ever change.

The problem is that most people stifle new ideas without ever giving them a chance to flourish. One of the biggest things that held me back in life was my limiting belief about what was possible. I was always talking about how I couldn’t do this or how I couldn’t be that. Is it really surprising to see that what I believed actually came true?

We all need to start seeing the world from a different perspective. That comes from going out everyday and keeping our eyes open to all the possibilities. It comes from learning new and exciting things that force us to stretch our minds and move outside our comfort zones.

Put practically, there are a lot of ways to do that. Turning off the TV would be a good start. Pick up a book, a newspaper, or a magazine that doesn’t have yet another celebrity’s drinking problem on the cover. Go to a museum, a gallery, an exhibit, a film festival, a theatrical production, a classical concert, or a jazz concert. Take a dance class, a cooking class, or even an investment class. Do a crossword puzzle. Do a jigsaw puzzle. Learn a language, learn an instrument, or plan an exotic holiday just for fun. Phew! I’m sure you get the idea.

Recommended Reading:

The Body

Healthy living has become increasingly popular recently. And that’s definitely a good thing. Regular exercise and a balanced diet leave us feeling (and looking) good. But not many people follow this advice.

What’s up with that? Why would anyone not want to invest in something they know will pay dividends a thousand times over? I guess it’s because most people simply have no reason. They think of all the hard work and sacrifice it takes and then simply give up in advance. That’s why it’s important to have a good reason in the first place. Why comes first; how comes second.

My reasons for living a healthy lifestyle are simple. I want to look as good on the outside as I feel on the inside. Keeping that in mind is the reason I’m able to exercise regularly, even on days I’d much rather stay cuddled up in bed. It’s also the reason I’m able to avoid all those tempting chocolate bars at the supermarket checkout, as much as is humanly possible!

Another aspect of taking care of my health has to do with stress management. There are three approaches I have as far as that goes. Firstly, I make a constant effort to become aware of my emotions. I do that by keeping a journal, which has become the perfect outlet for everything on my mind. Secondly, I make sure I’m well-rested. I do that by meditating every afternoon and by getting enough sleep at night.

But the best way I’ve found to deal with stress is to manage my time. Like I said in Work in Progress, it’s about taking care of the big things so the little ones take care of themselves and the really little ones don’t bother me at all. To do that, I ask three questions to decide whether or not to do anything.

Firstly: Does it have to be done at all? If it’s not really important, I don’t do it! Secondly: Does it have to be done by me? If someone else can do it instead, I let them! Thirdly: Does it have to be done today? If I can put it off until later, I do. (Of course this assumes it won’t be put off forever!) Ultimately, it’s about working on what matters, focusing on one thing at a time, and always remembering that life is not meant to be taken too seriously.

Recommended Reading:

The Heart

This aspect is all about relationships. It’s impossible to go through life without interacting with other people on a regular basis. And it’s also impossible to ever feel completely fulfilled without strong relationships. You can be the smartest, sexiest, and richest person in the history of the world. But without people to share that with, none of it will matter.

The people we spend our time with have a powerful effect on us. They change us, whether we’d like to admit it or not. More specifically, they tend to make us more like they already are. Whiney people create more whiny people. Interesting people create more interesting people. That’s why it’s important to spend time with the right people and not the wrong ones.

Now I’m not talking about right and wrong in the way only a comic book could do justice to. I’m talking about what’s right for you. That’s something we all need to figure out. By knowing what qualities you want to develop in yourself, you can figure out whether the people in your life are keeping you on track towards achieving that or are dragging you off course altogether.

Personally, I look for three qualities. The first is vision. This is about being ambitious, living life based on some sort of direction, and having the discipline to go out and make things happen. The second is passion. This is about being outgoing, showing a spontaneous side every now and then, and always knowing how to have fun.

The third (and definitely most important) is integrity. That means living a principled life. It’s about being tolerant of other people, honest in your actions, and always an independent thinker. It’s about developing complete security in who you are and what you have to offer the world. It’s about living your own life instead of letting other people live it for you.

So, what do you do once you’ve found the right people? You hang onto them, is what! I’ve lost a few too many great relationships just because I got too busy with stuff that didn’t even matter. That’s why I now keep a list of all my contacts in plain sight so that I’m forced to look at it everyday. Nowadays, there really is no excuse. All it takes is a quick text. What are you waiting for?

Recommended Reading:

The Soul

The fourth and final element of all people is the soul. This is what really matters. It’s about finding your purpose and then living it everyday. Many people seem to think their mission in life needs to be a spectacular quest to “save the world.” That’s not true. It doesn’t have to be huge; it just has to be something. And it has to be what’s right for you.

Life really becomes a whole new experience once you figure out what you were born to do. Getting up in the morning isn’t quite as difficult as it used to be. All those little things that used to drive you crazy don’t seem as annoying anymore. Everything becomes so much clearer and life definitely becomes a whole lot more enjoyable too.

So, how do you figure out what you are meant to do? A good place to start would be at the beginning. After looking at all the things I wanted to be when I was growing up, I noticed a pattern. All of them, from movie director to human rights lawyer, had to do with other people. I always loved being an entertainer. I loved using my sense of humor to cheer people up and ultimately make their lives a little better. That’s how I came to realize my mission in life is to uplift, inspire, and ultimately change the world.

I also realized that the only way I can bring about this change is through my own efforts. I need to live a life of integrity and passion. I need to live life at such a high level that those around me are inspired to do the same. It’s the reason I’m so committed to my health and my work. It’s the reason I wrote this book!

That basically means I go out everyday and spend my time doing things that add value to my life and the lives of other people. And there are tons of those. Every time I read a book, go running, or do a favor for a friend, I like to believe I make a small difference in the world. Silly as it may sound, I believe those things add value to my life and I believe that value gets passed on to everyone around me.

That’s my key to happiness. It’s just a case of living one day at a time and making sure every day counts. It’s about doing little things that have a huge impact. A smile here and a compliment there really go a long way! In the end you realize that happiness is a choice and that you might as well be happy because 99% of the time there’s no reason not to.

Recommended Reading:

Conclusion
Well, that’s all I have to say about the mind, body, heart and soul. I hope I’ve given you some ideas you can apply in your own life. And I really hope you’ll take the initiative to make whatever changes you feel the need to. All the knowledge in the world means nothing unless it’s applied. If you’d like to learn a bit more about the things I’ve talked about, I highly suggest “Get the Edge” by Anthony Robbins. It is without a doubt the best thing that ever happened to me. It completely changed my life and I know it can do the same for you.

To read more from Eugene Yiga, check out his blog, Varsity Blah. To download your completely free copy of the South African or International edition of Work in Progress, right-click and save the relevant link.
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11 Ways to Cure Someday Syndrome

guest — Mon, 08 Dec 2008 23:25:34 +0000

Editor’s note: This is a guest post from Alex Fayle of the Someday Syndrome blog.

Someday Syndrome: not doing what you want to because you don’t know what it is, because you’re procrastinating about it, or because you have too much stuff getting in your way.

Everyone suffers from Someday Syndrome at some point in their lives, often catching it repeatedly. For me, most recently, I’d been saying that I really should give running a try without doing anything about it.

You probably have something similar going on in your life – a project, a task, a goal – that you just haven’t got around to doing yet. Right?

I could quote Nike and say: Just Do It, but if it were that simple Someday Syndrome wouldn’t exist. In my own case, it wasn’t until my body rebelled and refused to sleep from lack of exercise that I finally got started.

I decided that here had to be an easier way than waiting for pain to push me into getting over myself and getting on with my goals. So I came up with this: 11 ways to cure Someday Syndrome so that others don’t need to suffer through a cure.

1. Be you. This is The Happiness Project’s number one Happiness Commandment. I hate team sports, so there’s no way I’d play football (soccer). Running allows me to exercise when I want and I can do it on my own or with a friend. Perfectly me.

Maybe you’re not doing something because in reality, it doesn’t fit with who you are. If so, dump the idea and the expectations that likely came along with it, and go find something that suits you better.

2. Clear out the junk. If you don’t know what would suit you better, it could be because your mind and emotions are all cluttered up. I mean, seriously, if your mind’s in chaos, how could you possibly make a clear decision on getting rid of your somedays? The clutter I’m talking about includes the negative thoughts (like me thinking that I’d never be able to run more than 30 seconds without dying), or negative attitudes (I’m too lazy to run).

There are some great tools available in the Simplicity category of ZenHabits. Use them.

3. Know what you want. And why you want it. If you are going cure Someday Syndrome, you’ll need to know details about that desire and the reasons behind it.

And if you don’t know what that is, the blogosphere is full of blogs ready to help you figure out your dreams – Someday Syndrome and ZenHabits are two examples, but you can find others on the PluginID website on Glen’s Personal Development page.

4. Make a grand plan. I say “grand” because this is the big picture plan. Don’t get carried away. Planning can feel like action, but really it’s no different than talking. Until you actually do something, you’re still procrastinating.

I have a goal of running 20K next November. That’s enough for now. Starting is more important than getting into detailed plans.

5. Take one step at a time. The only details you need to choose at this point is first steps. I get overwhelmed by details. When I look past the big picture I don’t just see a few details – I see all of them, therefore I focus on just the next two or three things that I’m going to do.

I know what I need to do to get started (the first two months of training). That’s enough.

6. Ignore the rest. That’s right. Ignore everything else in the goal except what you’re working on. We often use comparisons of where we are now to where we want to be as a form of procrastination. While checking in is always a good thing, we can do it when each small task is completed, and not in the middle of a task.

On my running days, when I’m in the middle of my current workout, I don’t think about what’s coming up next week. Why would I want to freak myself out?

7. Get help. Daniel Gilbert in his book Stumbling on Happiness, says that the best route to figuring out if our goals will actually make us happy is to talk to others who have done it.

I also try to be lazy when I can be, so if someone else has done the work (like this Couch-to-5K Running Plan), then there’s no need to waste my time coming up with something new, now is there?

8. Don’t compare. Be careful when you get help, because the dream-shattering tendency to compare lurks nearby. Leo talks about the bad side to comparisons in his post: Life’s Enough. Stop Comparing Yourself to Others.

Enough said. (Yes, I’m taking my own advice about Getting Help and moving on.)

9. Be uncomfortable. Judith Sills in her book The Comfort Trap, or What If You’re Riding a Dead Horse? talks about how we might be terribly unhappy, but we’re comfortable so we don’t do anything about the unhappiness. Happiness is a risk, but the current situation even if it’s painful is safe.

Which would you prefer? Comfortably in pain and unhappy or uncomfortably blissful? I live my life the second way and would recommend that you always choose the uncomfortable option.

10. Celebrate the process as well as the end. I don’t mean celebrations like Dash’s Grade 3 “graduation ceremony” from The Incredibles. I mean acknowledge your progress. I Tweet my runs and mention them on my Facebook status. I also talk with other runners and we talk progress and tips.

And in turn this sharing inspires others and helps them move past their own Somedays and toward achieving their goals.

11. Don’t stop at the easy point. Wait a second. Most lists are only ten points. Why does this one have eleven?

Because it’s important to push yourself just a little bit further than you think you can go. Although my big goal is running 20K within a year, I’ve committed to running 7K on December 31st.

So, while you’re celebrating and taking it one step at a time, come up with one unexpected action you can take that’ll add energy, excitement and a bit of fear to your goal.

Believe me, that bit of fear will probably be the best motivator you’ve ever found.

For more from Alex Fayle, check out his blog, Someday Syndrome (or subscribe to his feed).
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Read more about focus and getting great things done
in Leo’s book, focus.