Achieve Your Summer Fitness Goals

imagescae2vkgaWill this be another season of half-hearted attempts at getting fit, or will this really be the summer begun with a new attitude? Charles Duhigg, author of The Power of Habit gives us hope and a way to make changes that can break-up the old routines. The following is a mini-plan to begin.

1. Create a Routine: Teach your brain that it’s time to exercise by devising a cue, like putting your sneakers next to the door, or packing your lunch the night before. “A routine gives your brain something to latch onto,” says Duhigg.

2. Set Small Goals: You want to run 5 miles 3 x weekly? Week one, wear your workout gear. Week two, walk around the block. Increase slowly until you reach your goal. Habit formation is built on small wins, according to the author.

3. Choose a Reward: When you reach your daily goal, regardless of what it is, treat yourself to a piece of chocolate, 20-minutes of Web browsing or whatever you genuinely take pleasure in. “This works because you are training yourself to associate a behavior with something you actually enjoy,” states Duhigg.

4. Write it Down: List your cues and rewards: “Monday- put on workout clothes + one square of dark chocolate.” This works because by identifying your routine, you significantly increase the chance that the habit will take hold,” according to the author.

Change require discipline, patience and your personal buy-in. Think back to times when you have been able to consciously shift your thinking, modify or eliminate a behavior. Redirect your focus into replacing old actions with new behaviors for success!

• Are you a biker, runner, walker, swimmer or outdoor enthusiast?
• Is variety important to you?
• Learn a new skill or mix in what you already know?
• Is your best time morning or later in the day?
• If equipment is necessary can you borrow it first?

Trying something new requires patience. As a rule of thumb, I suggest trying an activity at least three times. You will have low expectations at first. The next time, you are a still a beginner and on the third attempt, you will have a better feel for the activity. Perhaps you may look for something else or sign up for lessons with a pro, purchase the bike or dust off those old roller blades and get moving!

©MWeisner2017

Success Requires a Willingness to Act

happy-woman-fotolia_12331389_subscription_xxlSuccessful people don’t wait for success to fall in their laps, and they don’t wait for their lottery ticket to be chosen. They keep on doing the things that will get them closer and closer to their desired goals.

As David J. Schwartz puts it, “Life is too short to waste. Dreams are fulfilled only through action, not through endless planning to take action.”

“Success Requires a Willingness to Act” by Max Steingart

If you want to be successful, you can start at anytime.
But you must start.
Don’t make the mistake of not doing anything
because you can only do a little.
Do what you can do.
It will always be your attitude
at the beginning of any difficult task which,
more than anything else, will affect its successful outcome.
To be aware of what you want and not go after it,
to spend years wondering if something could have materialized,
and never knowing if it could have been,
is a tragic waste of your life.
The worst thing you can do is not to try.
To reach a port, you must sail.
You must sail, not lie at anchor.
You must sail off in the direction of your dreams, not drift.
A journey of a thousand miles, begins with one step.

Attitude NOT Aptitude Determines Altitude

1375286745Having the right skills and the proper credentials will more than likely be key in whether you are brought on board for the position or not. Companies often hire on aptitude and experience and fire on fit and attitude.

Each day we have the freedom to choose what our attitude is going to be. Managing this helps us define who we are, how we handle ourselves and how to deal with issues as they arise. There is no magical process, nor is it about being disingenuous. On the contrary, it speaks to the power each of us holds; when to decide how we want to engage with others and the influence it has beyond us. We do not operate in a vacuum and behaviors affect the group from the family to the organization.

Zig Ziglar said it best, “ We cannot change our past, we cannot change the fact that people will act in a certain way….I am convinced that life is ten percent what happens to me and ninety percent how I react to it. We are in charge of our attitudes.”

Think back to situations where things were seemingly out of control and it was your ability to decide on the spot. How are you going to be? Were you able to step back and assess swiftly or did you react in a way that exacerbated the chaos? It would certainly be a more perfect world if we had all the information we needed to make the best choices, but we don’t always. What we do have is the ability to take charge of the way we respond and possibly do some prep work in advance.

Chuck Swindoll adds, “The longer I live, the more I realize the impact of attitude on life. Attitude to me is more important than the past, than education, than money, than failures, than successes. It will make or break a company or a home.”

How does your attitude impact your altitude?

aving the right skills and the proper credentials will more than likely be key in whether you are brought on board for the position or not. Companies often hire on aptitude and experience and fire on fit and attitude.

Each day we have the freedom to choose what our attitude is going to be. Managing this helps us define who we are, how we handle ourselves and how to deal with issues as they arise. There is no magical process, nor is it about being disingenuous. On the contrary, it speaks to the power each of us holds; when to decide how we want to engage with others and understanding the influence it has beyond us. We do not operate in a vacuum and behaviors affect the group from the family to the organization.

Zig Ziglar said it best, “ We cannot change our past, we cannot change the fact that people will act in a certain way….I am convinced that life is ten percent what happens to me and ninety percent how I react to it. We are in charge of our attitudes.”

Think back to situations where things were seemingly out of control and it was your ability to decide on the spot. How are you going to be? Were you able to step back and assess swiftly or did you react in a way that exacerbated the chaos? It would certainly be a more perfect world if we had all the information we needed to make the best choices, but we don’t always. What we do have is the ability to take charge of the way we respond and possibly do some prep work in advance.

Chuck Swindoll adds, “The longer I live, the more I realize the impact of attitude on life. Attitude to me is more important than the past, than education, than money, than failures, than successes. It will make or break a company or a home.”

How does your attitude impact your altitude?