Be Different or be dead

July 26, 2019

6 incredible exercise tips for teens

Staying fit is very important to live a healthy life. You don’t have to spend hours in the gym or starving yourself to remain fit. Simple and regular exercises or any other physical activity can help you become fit and healthy. Regularity is essential. It’s advisable to add exercise in your daily routine.

You can opt for running, join some sports team, swimming or doing a regular workout in the gym. Regular physical activities not only keep you fit and healthy but would also help you in feeling good about yourself and live a happier life.

As per Dr. James Kojan MD, Physical activities doesn’t mean that you have to be harsh with your body. You can always opt for some fun activities, like playing football, basketball, etc.

When we enter teenage, our body undergoes various physical and hormonal changes. It’s the stage in the life cycle which bridges the gap between childhood and adulthood. Most of the kids start deciding as per their own preference. It becomes more important for them to add regular exercise in their regime and follow a healthy lifestyle.

To get that perfect body shape, many teens start taking rigorous work out sessions or follow the exercise routines available online. Many times, these routines are not teenage friendly.

Being health cautious is very good. No matter whatever is your motto behind doing regular exercise, you should not ignore the safety factor. Below we have shared some exercise tips that would help you achieve your fitness goals.

Start with Fitness Goals

Setting a goal is very important. A goal would give teens an idea of what they want to achieve with exercise. Different teens have different fitness goals as far as exercise is concerned. Some want to add bulkiness to their body; some may want to reduce fat; others might want to increase their speed and flexibility, etc.

Once you have set your final goal, you may go for setting small sub-goals which would finally lead you to your main goal. It’s advisable to start with smaller and achievable goals. For example, running 2 km in a day or doing 10 push-ups, etc. This would not only increase your motivation level but would also help you in achieving your fitness goal without harming your body.

Always Think Positive While Exercising

It’s important to have a positive attitude while exercising. Positivity helps in keeping away the negative thoughts. One of the best and easy way to remain positive while exercising is to involve yourself in the physical activity that you like.
This may be swimming, playing any kind of sport, dancing, etc. Many people prefer company while exercising.

You can always invite your friends to play outdoor games with you, or you can also have your gym group. This would not only keep you active but would also help in doing exercise regularly. Another way to add positivity is by showing your friends and relatives how fit you are becoming day by day.

You can easily do this by updating your profile or posting your recent pics on social media. Likes and positive comments on your post would not only make you feel good about yourself but would act as a motivating factor to work harder and achieve your fitness goal.

Before Exercising Workout (Help Protect Against Injury)

Before you start to exercise, always go for a warmup. Stretching is advisable before going for a run, running on a treadmill for a few minutes before starting a workout in a gym are a few examples of easy warm-ups. These mild exercises warm up the body muscles and help in preventing injury during exercise sessions.

Stretching helps in increasing the flexibility of joints and muscles. Good trainers always recommend stretching after the completion of workout sessions, as it helps in relaxing muscles.

Stay Focused on Your Breathing

Breathing plays a very important role in exercise. It holds power to make or break your entire fitness regime. Whether be it any yoga posture or any other physical exercise, it’s important to know when you should breathe in or breathe out. Exertion part of any exercise is always accompanied by breathing out.

Revering breath may result in nausea and in extreme cases, fainting. Hence, having complete knowledge about the forms, postures, do’s and dont’s of the exercise is very important. If you are a beginner, it’s advisable to start your physical training under professional guidance. 

Don’t Overdo It

Many a times teens stretch their body to extreme limits and end up with some kind of muscle injuries. Physical exercise is very important to remain active and fit. But you should be aware of where to draw the line.

Overtraining may harm your body. Just remember in the teen years, your body is still growing hence, excessive pressure may harm your body growth. These are the reasons that teen should avoid carrying heavy weights as it may result in disruption of growth plates.

Reward Yourself to Stay Motivated

One of the best and easiest way to motivate yourself to do regular exercise is through rewarding yourself. Set a goal for yourself, and once you achieve it, reward yourself. You may set a goal for 20 push-ups, and once you achieve it, you may reward yourself by buying a gift for yourself.

If you are planning to follow a regular exercise regime, you can always start with some basic exercises. This may be jumping ropes, climbing stairs, going on cycling with your friends, etc. The primary aim is that you should do some kind of physical activity daily for at least 15-20 min without stopping. Be healthy and live a healthy lifestyle.

— Jessica Ann has written many blogs across the spectrum, but specializes mainly in weight loss and dieting. With several years in the field, Jessica has been helping people get healthy and fit and is dedicated to providing information for those who need it.

• Posted 7.26.19 at 04:14 am by Roy Osing
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July 22, 2019

8 easy things you can do to make your day better

Bealach na Bà, Applecross, Scotland

8 easy things you can do to make your day better.

Every day we get up — a good thing btw — and our day begins.

Most of us have a plan for the day. It might be a formal schedule of events and appointments with a timetable or it may simply be a vague idea of what we might do depending on circumstances and how we feel as the day progresses.

Regardless of the precision and granularity of our daily outlook, there are ways to make it more gratifying and rewarding so that we can look back over what we’ve done and say “WOW! what a great day! I can’t believe what I got done.”

Here are 8 ideas to harvest everything possible from your vertical 12 hours or so.

1. Focus. Focus. Focus.

Focus on every task; pretend that every single thing you do is the ONLY thing you will do. Laser like attention with no distractions will enable you to achieve the maximum amount possible with the best results.

Beware of multitasking; it’s a great way to avoid getting anything done. Flitting from one task to another may make you feel like you are making progress, but when you look back on your day you’ll find that YES you were busy, but NO you weren’t productive.

2. Squeeze every last morsel

Squeeze every bit of value from each task you perform during the day. This is an issue of superficiality versus thoroughness; shallow versus deep.

The best days ever are when you mine as much benefit from each task as you can. Rather than cut lunch prematurely short with a friend or associate, for example, take that extra 15 minutes to finish your conversation and enjoy the relationship.

And instead of rushing through a project to deliver the minimum expected, take extra time to create something different which might surprise the intended recipient.

3. Break away from your routine

Look for an opportunity to break away from how you normally do things and entertain yourself with an unplanned surprise.

We are all creatures of habit and tend to repeat past behaviour particularly when it has yielded good results. The problem is, you can get bored with yourself when you conform to past thinking and practices — mix it up and get more out of a moment. It will really boost your energy level and make you happier.

I did this constantly in the many presentations I gave on my BE DiFFERENT or be dead work. I would always change something, like the stories I would use to make a point or the language I would use to describe one of my concepts. I did it for myself so I would enjoy what I was doing. And staying fresh myself was an almost certain guarantee that my audience would be entertained.

4. Stop juggling!

Don’t take on too much. A daily plan with 10 things to do will likely fail. I’m a fan of selecting not more than three tasks to take on; having too many balls in the air can be deadly with little being accomplished on any particular task.

When your funnel for the day is too full, you may sweat a lot but your achievement level is low.

And under no circumstance brainstorm on anything, as the result will be an agenda chockablock full that tends to be frustrating with the consequence that your day underwhelms rather than excites you.

5. Have a beer

Your beer could actually be a beer if you have the luxury of having few obligations or it could be a “beer-like” relaxation moment — you should plan them onto your day — where you step back and take a deep breath before moving on.

Charging through your day without having a ‘beer moment’ will not only leave you exhausted and unfulfilled today, it will also leave you completely unprepared emotionally and physically for your next day.

6. Plan for the unexpected

Target to finish an hour early; if you’re an hour late you’ll be right on time. Remember that each day will have it’s fair share of unexpected events; unpredictable things that will require you to deviate from your plan.

To accommodate this daily dynamic you need to build capacity into your day so that you can respond and maintain your momentum.

What you don’t need is to be up against the clock. This stress will be THE deterrent to achieving joy from your day.
My approach is to be done by mid-afternoon. If I am, GREAT! I earned some beer moments; if not, I still have time to finish what I started.

7. Don’t clutter your evenings

Don’t fill your evenings with much; it puts too much stress on your day. It’s noon and you’ve hit a roadblock that will take more time than you’ve expected so panic — and unhappiness — kicks in.

You will never successfully complete the task if you’re stressing about the dinner engagement you have arranged with a client, for example. As a matter of fact you will probably screw that appointment as well.

So balance your day with your evening if you want to get the most out of both.

8. Be crazy

Do something outrageous during your day. Off the wall! This achieves two things: one, it is an amazing source of energy, and two, it surprises people around you and gives them a (hopefully positive) different perspective of who you are.

Doing what is not a normal dimension of your persona is a renaissance for your day; it’s an injection of adrenaline that feeds your creative juices and has an amazing impact on the balance of your day.

Again, this is all about intervening on yourself; finding a way to break the normal trend you assume to surprise yourself. Breaking your norms will definitely enhance how you feel about your day.

Having a good day doesn’t have to be a formidable task. If you try a few of these ways to brighten one of your days, I guarantee you will be able to put together a run of them in no time at all.

Cheers,
Roy
Check out my BE DiFFERENT or be dead Book Series

• Posted 7.22.19 at 04:37 am by Roy Osing
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July 19, 2019

How to stop failure from breaking you

Let’s say you are teaching your baby to walk.

He trips and falls and can’t even seem to stand up.

How many attempts will you give your baby before you say “Nah that’s enough, you are not walking”?

You will let the baby try as many times as it takes.

Because you interpret his falling over (failure) as a learning experience. And why not do this with everything else in your life?

Failure can be harsh.

If it’s perceived in a certain way. It can make you give up on yourself.

I failed a lot.

I struggled with weight loss — kept failing on my diets.

In relationships — couldn’t make anything work long-term.

In my business — I made videos for one year and nobody watched.

In my studies — I dropped out of school.

This was me “failing” right? How did I stop failing?

My life changed when I changed my interpretation.

#1 Change your interpretation

I changed my interpretation to this is me trying and experimenting.

I stopped saying; “I am a failure, I just don’t follow through.”

I started saying; “Look at all these things I learned by failing”

In weight loss; I learned that it’s about burning more calories than you consume.

In my business; I learned I have to find ways to generate traffic.

In my relationships; As long as you are vulnerable and honest things will work out.

In my studies: Well, they weren’t for me anyways.

The interpretation has to change to experimenting, experience and growing.

You can’t keep fueling the swaying negative self-talk and expect a different result.

If you label everything as a failure —“Oh I am never good enough” well then you are a failure and will stay one.

Because you are interpreting everything as a failure.. failure ..failure.

#2 Learn the lessons

If you didn’t fail and you won’t have a reference point to learn from.

When a baby falls, it learns; Maybe not lean so far to the left…. don’t take long steps…

It has to fall over and over to get the whole picture.

So will you, if you want to achieve something.

#3 Be patient

Instead of being caught up in; “Oh I don’t have what I want yet, will I ever get it?”

Why not grant yourself some patience?

“We are gonna get it. We just have to stick through. Everybody goes through this. It’s one step at a step.”

Why not talk to yourself like that?

If things in your business aren’t popping out for you, maybe it’s okay to be patient and stick through.

You don’t need that instant result to make you happy. And it’s okay to keep going.

We get so obsessed about getting our goal that we forget it’s one step at a time.

And If you don’t step out of it, you will stay stuck and never get what you want.

The moment I said; okay I am going to stick with this. It’s one step at a time. Things started to change.

#4 The wrong thing

If you are working on something you don’t care about then good luck being positive.

No wonder you would be easily discouraged or would want to quit.

Good luck; if you are trying to get a degree to make your parents happy. It’s not going to make you happy.

If you are going to fail at something, fail at something you love. Because on the other path there is no salvation.

Listen to your heart and work on something that matters to you.

If you are doing what you love then make sure to swap your interpretations and success won’t be hard.

#5 Be different

When you get impatient and you seem to keep failing, remember it’s a learning experience.

This is how you get better.

And if you are not okay with going through this then you don’t deserve success.

The world isn’t a crazy place where you get rewarded for doing nothing.

The things that you want will take effort and sacrifice.

You have to be different than other people. You have to be willing to wait and fail and fail until you get better.

Because if you don’t then you are just like the rest of the masses.

They want things but aren’t willing to go through with this and there dreams wither away and die.

Live a life of unrealized potential or go through this transformative journey of giving your best effort daily to achieve your wildest dreams, the choice is yours.

It seems hard to put effort with no instant results but it’s not if you use the right interpretation.

Live in an upward spiral and the journey will get way easier.

When you put in the effort with the right interpretation and have patience — you will get what you want.

— Rafael Eliassen is Life and Business Coach. He works 1-on-1 with business owners and helps them get astonishing ROI’s by making the most of everything. Want to take your life and business to the next level? Book a 30-min consultation call: Rafael Eliassen

• Posted 7.19.19 at 04:41 am by Roy Osing
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July 18, 2019

Practical ways mom and pop shops can succeed

Business competition is fierce, but even in the face of competition from big box retailers and the rising popularity of eCommerce, there’s still a place for the classic mom-and-pop shop.

Mom-and-pop shops, like the name implies, are typically small, family-owned businesses. They can take any number of forms, such as bookstores, specialty clothing boutiques, restaurants, or other types of physical storefronts.
Even though shopping options have expanded and consumer preferences have changed, in-store purchases still account for the majority of sales, and customers still value in-store experiences.

Mom-and-pop shops stand apart from large, mainstream retailers because they can offer a unique, personalized in-store experience that big retailers can’t quite replicate.
Knowing customers on a personal level and hosting in-store events can level up a mom-and-pop shop’s position in a local community and add character to what makes a city or town special.

Mom-and-pop shop owners, however, must employ strategies to help their businesses continue to stand out as retail continues to change.

Make the most of Independent Retailer’s Month this July by checking out this infographic courtesy of Fundera for actionable tips to help your mom-and-pop shop succeed against competitors.

— Meredith Wood is Editor-in-Chief at Fundera. Specializing in financial advice for small business owners, Meredith is a current and past contributor to Yahoo!, Amex OPEN Forum, Fox Business, SCORE, AllBusiness and more.

• Posted 7.18.19 at 04:04 am by Roy Osing
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