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‘Nature does not hurry, yet everything is accomplished.’ ~Laozi Post written by Leo Babauta . Let us toss out all we know for a moment. Toss notions of productivity, time management, efficiency, and the bottom line. Empty our workdays of all we’ve packed them with, and sit still with an empty room. What should we put in this room? Do we want to spend our limited space on busy-ness, on making money, on quick transactions and calculated meetings? What if we put into it only that which matters? What if we left everything else out? We would be left with a workday that was poetry, profoundly beautiful. The Profound Workday In my life I have deliberately cultivated a workday that is flexible, simplified, slow, mindful, creative. The exact opposite of my previous life: a hurried, anxious, complicated, dull workday. What I’ve curated is not difficult, but it is the perfect environment for creating work that is profoundly different from my previous accomplishments. I’ve created this flow using some key principles. You might not be able to implement all of them right away, but it’s my hope that you’ll find the principles useful. 1. Empty: In Silence and Solitude . When your schedule is full, you have no room for change. When your day is full of noise, you have no space to think. Empty your day. When you have an empty space, you can fill it with anything. Only with this emptiness can you create something truly different. Clear your schedule. Find space for silence and solitude. With this space you’ll be free, to hear your thoughts, to see the truth, to create beauty. 2. Slow and Mindful . Rushing paradoxically leaves us with less time — the speed means we don’t pay attention, and so the day disappears rapidly and leaves us before we notice. Slow down, and pay attention. You’ll be able to focus on your creative tasks more, and though you’ll do less, you’ll accomplish things that are more profound. Be mindful of every activity, small or large. Enjoy every motion. When you are done with a task, wash your bowl. Then move to the next. 3. Profoundly Creative . Don’t use the gift of your day for mindless repetitive tasks. Don’t end the day with nothing to show for your work. Start each day by creating. Make the space at the beginning of your day to create, before you get lost in emails and online networking and reading. Create something amazing. Delight your audience. Leave them amazed, wanting to do your marketing for you. Make a difference. 4. Simplified . The principles for a profound workday might seem impractical to most people, because there just isn’t the time or space to implement them. The only way to create this type of workday is to simplify. It’s the key to everything else. Subtract. Pare everything down to its essence. What’s on your desk right now? What are the three items that actually need to be there? Remove everything else. What’s on your schedule for today? What are the three tasks that would really make a difference in your life? Eliminate everything else that you possibly can. What do you do every day? How many of those things can be eventually pared down? How much do you do online? Could you do without it? Simplify, and you’ll be able to find emptiness, solitude, silence, slowness, mindfulness. 5. Flexible and Natural . This type of workday might start to sound rigid, but in truth when you create space you also allow yourself the flexibility to deal in the moment with any change. The natural flow of things is change, and if we are rigid we aren’t able to deal with changes. We become frustrated, anxious, angry, flustered. If instead we have no expectations of what will happen each day, and deal with changes as they come, we let go of that frustration and anxiety. Be open to whatever happens. Be flexible. Deal with change as it happens, and you’ll find true profoundness doesn’t come from within us, or from external sources, but in the space between the two. ‘Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.’ ~Antoine de Saint-Exupéry

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Post written by Leo Babauta . Most online marketing people will teach you how to use social media to reach a larger audience, how to use email lists and the scarcity principle and social proof, how to create authority, how to effectively convert pageviews into sales. Most marketers, online or off, are full of it. Converting visitors into buyers is a soul-less use of your creative energy. Reject it, out of hand. I find more value in creating something of value. I find influence a better metric than sales or traffic or reader numbers. And I’ve learned something that the screaming marketers will never tell you: instead of screaming, prefer quiet . When everyone yells “Look at me!”, become quiet. When others seek attention, turn your attention inward. When everyone wants pageviews and sales, be valuable. When others try to pull visitors to their sites, let people find you themselves. When most blogs have popups and drop-downs urging readers to subscribe to their newsletters, get out of your readers’ way. When others brag of their success, let others laud you instead. When others cling greedily to copyrights, give your work away. When others use goals to drive themselves to change the world, learn to be content, and people will ask to learn your secrets. I’ve found all of the above to be true. When you’ve created something of real value, you don’t need to do any marketing, spend any money on advertising, or push people to subscribe. People will find you, and they’ll think you’re so great they want to tell their friends about it. Your readers will become your marketers. Your value will become your advertising budget. Imagine owning a muffin shop. If the muffins are commonplace, you’ll have to advertise and do some “guerilla marketing” to get customers. But if your muffins make people roll their eyes in ecstasy, they will tell the world of your deliciousness, and the world will pound on your muffin-scented door. Become quiet, find contentedness, become valuable. These trump marketing every time, and as you learn to listen to your inner music, you can now ignore the marketers hawking their oils of snakedness.

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Post written by Leo Babauta . I’ve been out walking all day in New York City with my daughter, and haven’t found any time for my usual workouts in between museums and fabulous restaurants. And yet fitness doesn’t require hours of your time every day. I’ve compiled a list of some of my favorite quick exercises. It’s not meant to be a complete fitness program, but something to sneak in when you’re too busy to get a longer workout or a visit to your gym. If you’re working hard, or stressing out over all the things you have to do for your family, don’t worry. I’ve got you covered. If any of these exercises is too easy, rest for 30-60 seconds and do a second one. If that’s still too easy, add something with weight. Exercises for the Terminally Busy 1. Bodyweight squats . These are some of my favorites. Sit back, then squat down like you’re sitting on a toilet seat, until your thighbones are about parallel to the ground. Stand up and flex your glutes, repeat as many times as you can. Rest 20-30 seconds, do a second set, then another. If that’s too easy … 2. Jump squats . Same as above, but explode into a jump as high as you can from the squat position. Land lightly on the balls of your feet and go straight back into the squat. Do as many as you can ‘ aim for 20-30 reps, 3-5 sets. 3. 300 lunges . You can do walking lunges if you have space, or just alternate legs and stay in the same spot. Try to rest as little as possible. If this is too easy, do 400 meters of lunges. If this is still too easy … 4. Jump lunges . Same as lunges, but jump up and switch legs in the air, land lightly on the balls of your feet, go right into the lunge. 200 reps, in as little time as you can. If you’re not in good shape, start with 50 or 100 reps. 5. Pushups . If you’re in decent shape, see how fast you can do 100 pushups. Last time I tried I barely did it in under 5 minutes. You might be much faster. If pushups are too hard, do some of them on your knees. You can also just do sets of 10-20, and repeat this througout the day as you can find time. 6. Stairs . Walk up the stairs as often as you can. If this is too easy, run up them 2-3 stairs at a time. Go up and down and do several sets if you can. 7. Burpees . Squat, put your hands on the ground, thrust your feet out behind you so that you’re in pushup position, do a pushup, jump your feet so that you’re back in squat position, jump up in the air as high as you can. Repeat. See if you can do 20 or 30, or at least 10 if you’re not in great shape. Do 3-5 sets. 8. Pullups . Set up a pullup bar in your house, or find a tree branch outside you can reach. Do as many as you can, do 3-5 sets. Or just do as many as you can every time you walk by the bar. If you can’t do pullups, try jump pullups. Or do negatives ‘ use a chair to get yourself at the top of the pullup position (chin above bar), then lower yourself to the bottom position (arms fully extended) as slowly as you can, and repeat as many times as you can. 19. Hindu squats and Hindu pushups . You’ll have to do a Youtube search to find the method for these, but they’re excellent. I also love dive bomber pushups, Spiderman pushups, and mountain climbers. Again, do as many reps as possible, 3-5 sets. 10. Jumps . Mark a spot on the wall about a foot higher than your highest reach, then jump and touch that spot as many times as you can. Repeat 3-5 sets. 11. Bounds . Run by bounding (leaping as far as you can). Alternate this with jumps and squat jumps. 12. Handstand pushups . Stand with your back to the wall, put your hands on the ground about 6 inches from the wall, then walk your feet up the wall until you’re in a handstand position, but with your feet leaning on the wall. Try to do a pushup so that your head almost touches the ground, and push your arms straight again. See how many reps you can do, repeat for 3-5 sets. If you can’t do a full rep, just do a partial rep ‘ bend your arms a little. You’ll get stronger with practice. 13. If you have the equipment , other good workouts would include kettlebell swings, dumbbell snatches, sandbag throws and sandbag cleans, and fireman’s carries of your spouse. 14. Rounds . If you find the above exercises easy, try combining several exercises in as many combinations as you can ‘ for example, do 15 squats, 10 pushups, 5 pullups. That’s one round. See how many rounds you can do in 5 or 10 minutes. There are tons of ways to combine the above exercises.

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‘Walk as if you are kissing the Earth with your feet.’ ~Thich Nhat Hahn Post written by Leo Babauta . How can you bring calm and peace to the middle of a stress-ful, chaotic day? The answer is simple, though not always so easy to put into practice: learn to be present. No matter how out-of-control your day is, no matter how stressful your job or life becomes, the act of being present can become an oasis. It can change your life, and it’s incredibly simple. When I asked people what things prevent them from having a peaceful day, some of the responses: Work, the internet, my own lizard brain. Social media and other digital distractions. For me it’s too many things coming at me all at once. Whether it’s news, or decisions, or work to be done. My four children. Dishes, Laundry, Kids. Needless interruptions. Lack of control. I work in IT, and often “urgent” things will come up that need to be investigated/fixed right away (their definition, not necessarily mine). My own monkey mind. The amazing thing: all of these problems can be solved by one technique. Being Present. How Being Present Solves Problems When you look at all of the problems above, you can see if you look closely that the problems are entirely in the mind. Sure, there are external forces at work: an uncontrollable job, the stress of kids and chores and interruptions and digital distractions. But it’s how our mind handles those external forces that is the problem. If you are completely present, the external forces are no longer a problem, because there is only you and that external force, in this moment, and not a million other things you need to worry about. If your kid interrupts you, you can stress out because you have other things to worry about and now your kid is adding to your worries or interrupting your calm. Or you can be present, and there is then only you and the child. You can appreciate that child for who she is, and be grateful you have this moment with her. If your job demands that you focus on an urgent task, you can stress out because you have a million other things to do and not enough time to do them. Or you can be present, and focus completely on that task, and now there is only that one task and you. When you’re done, you can move on to the next task. Social media and other digital distractions don’t interrupt us if we close them and learn to pour ourselves completely into the present task. And if we need to do email, Twitter, or read blogs, we can set aside everything else and just be present with that one digital task. Being present becomes, then, a way to handle any problem, any distraction, any stressor. It allows everything else to fade away, leaving only you and whatever you’re dealing with right now. How to Practice Being Present The method for being present is fairly simple, but it’s the practice that matters most. Most people don’t learn to be present because they don’t practice, not because it’s so hard to do. When you practice something regularly, you become good at it. It becomes more a mode of being rather than a task on your to-do or someday list. Practice, practice, and being present will become natural. Here’s how to do it: whatever you’re doing, right now, learn to focus completely on doing that one thing. Pay attention: to every aspect of what you’re doing, to your body, to the sensations, to your thoughts. You will notice your thoughts, if you’re paying attention, jump to other things. That’s OK — you are not trying to force all other thoughts from your mind. But by becoming aware of that jumping around in your thoughts, you have found the tool for gently bringing yourself back to your present task. Just notice the jumping thoughts, and lovingly come back. Do this once, then do it again. Don’t worry about how many times you must do it. Just do it now. It can become tiring at first, if you’re not used to it. Don’t worry about that. Let yourself rest if you grow tired. Come back and practice again in a little while. It’s not meant to be exhausting — instead you should notice how your worries melt away and you enjoy your present task much more. Be joyful in whatever you’re doing, grateful that you’re able to do that task, and fully appreciate every little movement and tactile sensation of the task. You’ll learn that anything can be an amazing experience, anything can be a miracle. Practice throughout your day, every day. Little “mindfulness bells” are useful to remind you to come back to the present. Thich Nhat Hanh once recommended that stoplights be your mindfulness bell as you drive. You can find mindfulness bells everywhere: your child’s voice, your co-workers appearing before you, a regular event on your computer, the noise of traffic. Meditation is a fantastic way to practice, only because it removes much of the complexity of the world and allows you to just learn to be aware of your mind, and to bring yourself back to the present moment. It’s not complicated: meditation can be done anywhere, anytime. A meditation teacher is useful if you can find one. Practice, repeatedly, in small easy beautiful steps. Each step is a wonder in itself, and each practice helps you to find that calm in the middle of the traffic of your life. ‘Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future. Live the actual moment. Only this moment is life.’ ~Thich Nhat Hanh

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Editor’s Note : This is a guest post from Joshua Millburn of The Minimalists . I do not have a daily routine. I no longer need one. I do, however, have habits on which I focus every day. Don’t get me wrong, I used to have a daily routine — before I quit my six-figure job to pursue my passions and live a more meaningful life. And I hated that routine. Every day felt like Groundhog Day : awake to a blaring alarm, shower, shave, put on a suit and tie, spend an hour or more in mind-numbing traffic, succumb to the daily trappings of emails and phone calls and instant messages and meetings, drive home through even more mind-numbing traffic, eat something from a box in the freezer, search for escape within the glowing box in the living room, brush my teeth, set the alarm clock, sleep for five or six hours, start all over again in the morning. That was life most days. The same thing over and over and over. Wash. Rinse. Repeat. And then last year I decided it wasn’t for me anymore. I realized working 60 to 80 hours a week to make the money to buy more superfluous stuff didn’t fill the void I felt inside. It only brought more debt and anxiety and fear and loneliness and guilt and stress and paranoia and depression. So I canceled my routine. Or, rather, I traded in my routine for better habits. It didn’t happen overnight, but over a few years I pared down my possessions, got into the best shape of my life, paid off my debt, jettisoned my TV, eliminated Internet at home, left corporate America, started pursuing my passions, stopped buying junk, and started living a more meaningful life — a life focused on growth and contribution. During that time of personal growth I developed new habits I love, habits I look forward to each day, habits that make me happy: exercise, writing, reading, establishing new connections with people, and building upon existing relationships. I am also developing the habit of contribution . I believe giving is living — we don’t feel truly alive unless we contribute to other people in meaningful ways. Donating time to Habitat for Humanity, local soup kitchens, and various other community organizations has been a starting point on my journey towards developing this habit. I also enjoy contributing to the readers at our website and inspiring them to change their lives, much like Leo and Zen Habits inspired me to change mine. Many readers ask me what my typical day looks like now that I’m no longer forced into an unnecessary routine. My answer is always the same: every day is a blank page, although there are habits I act upon daily. Presenting last Thursday as an example, this is how I enjoyed the day: I woke at 4:50am without an alarm, excited and refreshed. These days my habit is to wake when my body tells me it’s rested. But there is no routine. I ate a banana, drank a cup of coffee, then wrote from 5am to 11am. As I primarily write literary fiction, I prefer writing in the morning when it’s quiet and I’m closest to the dream world. My writing room contains only a desk, a chair, a laptop, and my notes — the only things I need. Nothing else. There’s no phone, no Internet, no clock — no distractions. Just me and my habit, which I enjoy immensely. Each day I write until I don’t feel like writing anymore. But there is no routine. After a writing-fueled morning (interrupted only by push-ups every hour or so), I walked to the neighborhood park and alternated between pull-ups and push-ups under the midday sun. Exercise is important for me, and I enjoy it daily. But there is no routine. I showered, dressed (jeans and a T-shirt), and walked to a local burrito joint to eat a modest, vegetarian lunch. I eat when my body tells me I’m hungry, irrespective of the time (I don’t own a watch). Some days I eat lunch at noon; other days I might eat at 10am or 3pm. But there is no routine. After my meal, I walked to my favorite coffee shop, ordered an herbal tea, used their Internet connection to check my email and publish some writing online, then visited with some of the regulars (as well as some strangers). There were 37 emails in my inbox, which was okay as I only check email two or three times per week. Sometimes more, sometimes less. But there is no routine. After two or three hours on the Internet, I walked to a park, sat on a bench, and read a novel while the sun set fire to the sky. Some days this habit invites me to devour chapter after chapter, hour after hour; other days I read for only half an hour. But there is no routine. After a few chapters, I hit the gym with my best friend (and online writing pal), Ryan Nicodemus, and enjoyed some cardio and weight training. We habitually visit the gym four or five days per week. We drop by at different times each day. But there is no routine. Throughout the day I made sure I was hydrated. Besides coffee and herbal tea, I drank only water. No alcohol. No sugary drinks. No soda (or ‘pop,’ for those of us in the Midwest). I attempt to drink my body weight in ounces of water each day, which isn’t always easy — so sometimes I drink only half that. But that’s okay: there is no routine. I own a car, but I didn’t drive it on Thursday. I didn’t need to. It was a nice day, so I walked instead (even though Dayton, Ohio, isn’t exactly the most walkable city in the world). Some days I need to drive to where I want to go; other days I can walk. But there is no routine. Later that evening I enjoyed dinner and a conversation with a friend, and afterwards we walked to a local concert. Other days I might watch a movie at the indie theater or visit a friend’s house or spend time in an art gallery or volunteer a few hours of my time, all habits I enjoy. But there is no routine. After the concert, I walked a few miles by myself, gathering my thoughts. It had been a beautiful day, followed by a beautiful night — a denim sky illuminated by a waning crescent moon, a million diamonds afire, and the prospect of a new day at midnight. The good news is my life is no different than yours, minus the routine. Sure, the details are different, the circumstances are different, but we all have the same 24 hours in a day. We all have one life to live, and that life is passing by one day at a time. The only real difference lies within the decisions we make and the actions we take. Joshua Millburn writes essays with Ryan Nicodemus about minimalism and living a meaningful life with less stuff at The Minimalists . Follow him on Twitter or subscribe to his website .

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‘A good traveler has no fixed plans, and is not intent on arriving.’ ~Laozi Post written by Leo Babauta . I’m not the world’s most seasoned traveler , but I have made a number of trips lately and have learned a few things that work well. This year I’ve traveled to Guam for a month, to Portland, New York City, Las Vegas, London, Paris, Southern California. They’ve all been beautiful trips, and I’ve never taken more than a small backpack. Travel lightly, with no set agenda, and you’ll have an amazing, stress-free trip. Traveling doesn’t have to be stressful. It can be simple, if you keep it so. Essential Pack little . I take a small backpack, and don’t pack it too heavy either. I’ve found through experience that I just need a pair of jeans, 2-3 T-shirts, 2-3 quick-dry boxer briefs, 2-3 pairs of quick-dry socks, maybe a light sweater. I wash things in the shower if they get dirty and hang them to dry overnight. I bring my laptop so I can work for 30-45 minutes every morning. A paperback novel, maybe a small notebook. Minimal toiletries: deodorant, toothbrush, razor, Dr. Bronner’s liquid soap (for washing clothes in the sink, and shaving), dental floss. I never wait to check my back or get the bag after the flight, and I can pack in 5 minutes. Have no agenda . I often ask for recommendations from locals, and get a list of incredible things. I’ll also put everything on a Google Map, so I can see where everything is. Then I toss all that out and let the day lead me where it will. Having no set agenda means you aren’t pressured to get anything done each day, which means you can enjoy yourself fully. Walk a lot . The best way to explore any place is to walk. Walk all over, with no set directions. Get lost. Eat lightly . Eat anything you want, but don’t eat a lot. I like to mix fruits and veggies in with the heavier stuff, so I don’t feel so heavy. Find space to relax . Most people try to do too much, and rush around all day. Stroll casually, find good coffee shops or tea shops to relax in, or a good sidewalk cafe with good wine. Find parks and enjoy them. If it rains, walk in the rain. Read a lot. Be present . Don’t be on your smartphone or laptop all the time. Don’t always think about what you’ll be doing later, or work stuff. Be fully present, and you’ll have a great time. Smile at people . Talk to the locals. Ask for recommendations. Find out about their lives. A Few More Do bodyweight exercises . I do a mix of pushups, squats, lunges, burpees in my hotel room or apartment. Don’t just stay for a day or two . If you really want to see a city, stay for a week or more. I could have gone to Europe and hit up 10 cities in three weeks, but instead I split that time among just two cities (London & Paris) and really saw those cities. Get a short-term apartment if you can . If you can stay for a week, get an apartment if you can afford it. It’s cheaper than a hotel and much more comfortable. Read a good novel . Bring a metal water bottle . I learned this from my friend Scott : pack an empty water bottle, so you can get through TSA security checkpoints, and then fill up the bottle at the airport water fountain after the checkpoint. I carry the water bottle around everywhere I go so I’m never thirsty. Keep a journal . Don’t stress over the journal. It doesn’t have to be daily. Just write out your thoughts, impressions when you have some spare time. Travel locally . For years I never traveled, to save costs. I was content where I was, and that’s still true. Be a tourist in your hometown — see the sights, walk the area, explore and try to find new things you’ve never seen before. You don’t need to spend a lot to travel locally. ‘One’s destination is never a place, but a new way of seeing things.’ ~Henry Miller

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Post written by Leo Babauta . A little while back I ran into a friend, Susan O’Connell (Zen Master and Vice President of the San Francisco Zen Center ), and she did something old fashioned. When I said we should have tea sometime, she immediately went to her bag and got out her paper calendar, and suggested we make a date right then. I said, “No, you’re busy, we can set a date later.” She said she tries to only deal with something once. It’s an old-fashioned piece of productivity advice, and something that I’ve done in the past, but it works. Deal with something once. Do it now. Then it’s off your mind, and you can fully focus on the next matter. Do most of us do this? We might read a bunch of emails, and say, “I’ll reply to those later. I’ll decide later.” We might see a bill or other piece of mail, and put it aside for later. We put off small decisions and tasks for later, and they pile up, weighing on us at the back of our minds, pulling on us until we collapse under the weight of “later”. Try dealing with it immediately. If you open an email, make a decision on it immediately. Schedule the appointment in your calendar, reply, do a small task it requires, or if it takes too long, then you can put it on a to-do list — but avoid this if possible. David Allen suggests a two-minute rule: if the task can be done in less than two minutes, do it now. I suggest five minutes, even up to 10, as that means you have one less thing to worry about. At any rate, archive the email once you’ve dealt with it, or delete it. You’re done with that. Move to the next, and repeat. This applies to everything else: mail, paperwork, phone calls, requests from others. Deal with them immediately, or schedule a date to deal with it later if necessary. When you are finished using something, put it away immediately and avoid a mess later. This is also how I keep clutter at bay. When you’re cooking, wash the items as you go to avoid a huge kitchen mess. When your child asks for attention, give it to her now. When your wife starts talking to you, put away the laptop, iPad or mobile device, and talk to her now. What this means is that you deal with each thing in the moment, and then move to the next. Your mind isn’t pulled in a million directions at once. It’s contrary to advice I’ve given before, because what it sometimes means is that you are often moving at the whim of other people’s requests — what they think is important, not you. And this can be a problem. You don’t want to just be reactive. I prefer to do what I think is important. But a balance can be struck. When you deal with email or other types of communication, do it now. When you decide to work on something important, clear everything else, shut down communication, and just focus on that one important task. Don’t bounce around. I’ve been doing this, mostly, ever since Susan reminded me of this little productivity trick, and it works beautifully. I’m not perfect — there are a couple tasks I’ve been putting off, mostly because I don’t have the ability to do them immediately, but for the majority of things I’ve been pretty good at dealing with things now. Try it, and practice throughout your day, and let me know how it works for you. — Tweet

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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.

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“Above all, be true to yourself, and if you cannot put your heart in it, take yourself out of it.”- Hardy D. Jackson Editor’s note: This is a guest post from Scott Dinsmore of LiveYourLegend For the past 8 years I’ve run experiments on myself and others to better understand what makes us come alive. This has taken me on ultra-marathons, to the tops of mountains, the bowels of bookstores, around the world and in front of some pretty fascinating people on some very deep soul searching. Finding passion and helping folks do work that embodies it has become a bit of an obsession of mine and has turned up some interesting results. It turns out passion is not as elusive as we think. Just like daily exercise leads to a more fit and healthy body, there are habits that lead to fire in your belly. If we are to cultivate such a lifestyle we must act accordingly. 1. Surround yourself with passionate people. This is the foundation. Most people don’t believe you can do work you love because they’re constantly around people who hate their jobs and don’t know what excites them. This has to change. Those around you have everything to do with your success and your belief of what’s possible. You’ll either rise up or sink down depending on who’s next to you. Passion is contagious. You must have an environment that embodies it. You need a support crew who believes what you believe. People who dream as big as you or bigger. Not only will they give you ideas but they’ll condition the belief that doing what you love is the norm. They fuel our passion and make the unthinkable possible, even normal. You’ll begin to expect the same of yourself. It’s crucial to get this right. It’s why Leo and I get out on barefoot runs in San Francisco every week or so and why I’m on a quest to document 1,000 people across the world living their dreams . We all need encouragement. Look around you. Do the people you see inspire and motivate you? Are they doing epic things? Do they love their work? Learn how to make genuine connections with new people doing interesting things. Check Craig’s List, MeetUp, coffee shop bulletin boards, Chamber of Commerce, Twitter, Facebook or LinkedIn. Find people in your own town and online. Befriend them. Make them a part of your life. Get out on adventures together. Schedule a weekly dinner or drinks just to talk about what’s exciting. Environment is everything. 2. Create space. If you don’t give big ideas room, they’ll never show up. Purpose and passion are no different. Lack of space creates pressure – the ultimate killer of creativity. And nothing requires more creative juices than passion. Start small with five minutes each morning. Schedule downtime. Start walking to work instead of taking the bus. Don’t multitask. Get out in nature. Just be, let things flow and see what comes up. Give yourself permission to dream. Passion thrives in emptiness. 3. Help someone in a way only you can. We all have natural strengths and talents that can dramatically help those around us. What comes easy for you is no doubt challenging for others. We tend to take these for granted, often hardly noticing our own gifts, and rarely share them with others. Passion comes from using those on a routine basis. Ask yourself, What do people thank you for ? What do people routinely ask for your help with? Most people’s passions help others in one way or another. Perhaps for you it’s knitting, teaching children math, cooking a good meal or leading a yoga class. Devote time each day to sharing your talents. 4. Keep a journal of what inspires and excites you. Let your thoughts run wild. Most importantly, keep a running list of what inspires you. Books, magazines, movies, people, products, music, stories, careers, everything. Most people have a brush with passion almost daily, unfortunately we’re often too busy thinking of our 97-item todo list to take in the education. Anytime something catches your eye or excites you, open up your journal and get it onto paper. Over the years you will have a running story of how you might enjoy spending your time. 5. Challenge the norm. Ask questions. Don’t take things as gospel just because that’s how they’ve always been done. Don’t aimlessly listen to those around you. Question everything you’ve been doing and are about to do, especially if you don’t enjoy it. Is it really what you want? Is it in line with who you are? Perhaps there’s a better way. There often is. 6. Scare yourself – Live outside your comfort zone. Passionate people thrive off uncertainty. If you aren’t doing things that give you a few goose bumps you’re either not learning, dying or bored out of your mind. None of which are good. Do something at least mildly uncomfortable daily. This could be as small as making a phone call or sharing your art with someone. Be vulnerable . There’s a pretty direct correlation between pushing limits and epic living. 7. Find the right reasons. If a passionate person gets fired, they brush it off and get excited about the opportunity the lost job must be presenting. You can’t control what happens but you can control your reaction to it. What challenges have come up today? How could you reframe them? The juiciest possibilities often have the best disguises. Notice them. 8. Learn something new. Become obsessed with learning everything you can find – new skills, approaches, ideas, you name it. If it interests you then it’s important enough to get in your brain. We have to fuel what excites us. Grab a magazine or book that interests you and read a few pages on the way to work or before bed. Passionate people almost always have a book within reach. Ideas can be found anywhere. Start looking. Be a sponge. 9. Start at blog. Surprise, surprise, right? But blogs are much more powerful than most realize. They’re a simple way to explore and share the thoughts and beliefs you’re excited about and for people to immediately see and provide feedback. Don’t worry about whether you’ll make money from it or who will read it. That’s not the point. The point is to constantly fuel something that interests you. For years my wife has loved to cook vegetarian meals. Then last month she started a simple blog and the most fascinating thing started to happen. Her cooking changed from something she simply did, to something she eagerly shared and talked to others about. She suddenly had an audience to teach something she cared about. People started to thank her and cook her meals. Now she wants to do something more with it. Maybe private cooking classes or a recipe book. This would have never come if she hadn’t taken her interest to the next level. It didn’t have to be a blog. That just happens to be one of the easiest ways of doing it these days. Seriously start a blog. It takes a few hours max. Write about what excites you and nothing else. Publish it for the world to see. Do it daily or weekly. Give your passion room to breathe. See what happens. Your life’s an experiment Everything you do, everything you try, everything that does or doesn’t work out, whether you like it or not, it’s all an experiment. It’s up to you to decide to learn from it. That’s the ultimate daily practice. Test how you can help people. Test what excites you. Test what you like. Test what scares you. Realize that if you do what you’ve always done, your results are never going to change. Living a life of purpose and passion is just that, a way of life. Those who wake up excited aren’t just the lucky ones, they condition themselves to experience and deserve it. Scott Dinsmore is the founder of LiveYourLegend , where he writes and helps people discover passion & purpose and do work they love. Check out his latest articles or download his free Epic Work Toolkit . — Tweet

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‘Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.’ ~Benjamin Franklin Editor’s note : This is a guest post from Tess Marshall of The Bold Life . When I decided to quit smoking, I was 27 years old, my two oldest daughters were seven and five, and the twins were three. I didn’t want to be a bad example, I hid my smoking from them. I smoked when they were sleeping or when they were with the babysitter. As my addiction grew stronger, I began smoking in the bathroom with the window open. One day, my five year old knocked on the bathroom door and said, “Mommy, I smell something in there!” I freaked out, flushed my cigarette down the toilet, gathered my composure, and nonchalantly walked out. That evening, still freaking out, I explained to my husband what had happened. He calmly told me, “Tess, the way I see it, you have two choices: you can either quit or come out of the closet.” I chose to quit. I also decided to replace smoking with running. I began running laps on an indoor track, at a nearby college. Eight laps equaled one mile. At first, I couldn’t run a lap without losing my breath, so I walked. When I could run a mile without stopping or walking, I decided I would add one mile per month to my training. I wanted to join my neighbor in a 10K race and, only six months later, I crossed the finish line, as my family cheered! Soon after, Hubs and the girls began running as well, and it wasn’t long before we were racing together on weekends. Today, thirty years later, two of the girls work for an athletic company, one runs marathons, and another participates in triathlons. With my new habit, I changed our entire family. Each one of us has the power to improve our quality of life, one habit at a time. And running isn’t the only way I’ve made changes. The Keys to Habits A couple of months ago, I became a beta tester for The Habit Course created by Leo Babuata, Katie Tallo, and Barrie Davenport. I decided to make daily meditation my new habit. I made a commitment to read through the course material, listen to the podcasts, attend the webinars and spend time in the forum for four weeks. During the first week, I made my plan and built up my anticipation. Over the following three weeks, I sat in daily meditation for only five minutes. I can now say “I meditate” just like I say “I run.” When you create a new habit, it’s tempting to jump right in and do too much. I discovered the practice of the new habit is more important than the habit itself. The more you practice the easier it becomes. When the course ended, I increased my morning meditation time to 10 minutes. My goal is to add five minutes per month until I’m up to twenty minutes each day. Once I achieve my goal, I plan on adding an afternoon meditation session to my daily practice, using the same process. For me, learning the skill of creating a new habit has been empowering and life-changing. Read on for the steps you can take to create a new habit: 1. Make a plan. Forget about failures in the past, set a date, and start fresh with a solid plan. My plan included using the acronym RPM, rise, pee, meditate. Each morning I would rise, use the bathroom, and immediately meditate. I also arranged for getting positive feedback on my progress, reporting to a social group for accountability, and rewarding myself. 2. Choose a trigger. A trigger is an event that kicks off your habit. My previous habit was drinking coffee after I peed in the morning. Peeing was my trigger and drinking coffee was my habit. Now I rise, pee, and immediately go to my meditation chair. To strengthen the habit, when I go to use the bathroom I consciously think about my trigger and meditation to create a bond between the two. 3. Get positive feedback. It’s easy to give up without accountability and support. You need praise for your efforts and encouragement when it’s difficult. I’ve had Hubs and the Habit Course forum for my positive feedback. I also reminded myself every day about the health benefits I’d gain from my daily meditation habit. 4. Report your habit to a social group. Announce your new habit on Twitter, Facebook, or your blog. Ask friends and family for support. Tell them you want to be held accountable. I used the Habit Course forum for this as well. If you miss a day, feel discouraged, or get stuck, report it so your friends can cheer you on and encourage you. 5. Reward yourself. My reward is an espresso maker. I use it to reward myself daily, but only after meditating. Sticking with my new meditation habit became easier as I looked forward to my cup of espresso each morning. Changing a habit is a skill. Many people fail when they decide to create new habits because of poor planning and trying to do too much at once. My new habits have become easier for me. I’m getting more comfortable with meditation and, if I fall back in the future, I will remind myself of my new skills and begin again. It’s that easy. I was so invigorated by my success that, when The Habit Course was offered to everyone, I signed up again! Currently, I’m building a new habit of making time for creativity each night and, once again, life feels fresh and brand new. Henry David Thoreau wrote, “The mass of men lead lives of quiet, desperation.”I never want to be a part of that group. How about you? Read more from Tess at her blog, The Bold Life and sign up for her free guide, Peace, Love, Connection . — Tweet

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