Clues Fruit Snacks

Start your day (as an athlete)

Can you imagine a top athlete was submitted for a contest, thinking: "I'll see how it goes?" It would be absurd! We all know that athletes need to properly prepare for a competition. They make sure they get enough sleep, eat well, control your computer, and repeatedly imagine a successful competition. In fact, most coaches say that the care of an athlete could easily prepare make or break your competition.

So why is the preparation for work to be different? We spent about a third of our years of work in work. Do not you think that is too long to leave to chance? Every day, whether consciously or unconsciously, we choose the way they come to work. We could think that the quality of our day is determined by external circumstances: how people manage their commutes in the morning, the line-up at Tim Hortons, or how our heavy workload. In fact, what determines the quality of our days, more than anything else, are our intentions and decisions.

When starting your day, consciously anticipating the day with a clear intention of the success we hope to create. You choose to see the big picture rather than short frustrations term. You choose to stay focused on your goals and continually make decisions that allow you to complete tasks. Will create the best possible success for yourself and others despite what other people are in crisis In short, you do not leave your day at random. In the words of Abraham Lincoln, "... your own resolution to succeed is more important than anything else. "

True Confessions

For many years, my morning routine between waking and leaving for work was indeed a disaster. Every morning, I wanted to pack as much work, exercise and time with my family as I could, but I was not working. My unrealistic expectations left me frustrated, and my family gave my chaotic land.

About eight years ago, I decided to take a close look at I was not working, and I found someone to blame (who?). I realized that while I hoped to enjoy a productive morning, in which was free to concentrate on my business of choice, that is delusional. Instead of enjoying my time and family time, I was not enjoying so much. I was usually was absent from breakfast and instead either frantically trying to finish a job, or halfway through a workout.

It was a recipe for disaster, and I was cooking.

My first change was to go to bed early (I'm usually in a coma after 22:00 anyway). Then I experienced with my routine, and settled on the rise at 5 am, staying out of the email, and be more realistic about my goals. He also became a fan planning of the first two hours of the morning the night before. The latter change was easy, all it took was a couple of minutes to scribble my plans for tomorrow. In a typical morning, you can read:

• Customer end of the proposal
• Blog
• 6:15 go to oar
• 7:15 walk Riley (dog)
• Kate (daughter) needs to go to school

I now have almost two hours every morning to read, write, work in boulders, and exercise guaranteed to not be interrupted. This time it has become a sacred space, and is incredibly important to my sense of progress and peace.

Let's look at three strategies to start the day:

VISION OF SUCCESS

Just as athletes, we can create more success by providing the best possible results for ourselves. If you have a meeting heavy or difficult workload for the day, one minute to see what is going well. His prediction for success will lift your mood and help create a positive attitude.

This is not 1990's positive thinking your brain is actually wired to detect more of what you want. Let me explain.

Prehistoric, who were constantly in pursuit of the needs of our survival: food, a companion, security, and housing (of course, not always in that order). Through natural selection, which have evolved at a rate built-in radar for what we want, it is possible that a certain model of Toyota, the new iPhone, or a sun holiday destination.

Even though we are not running by semi-naked savanna, the struggle for survival, our highly tuned internal radar is busy at work. Once created, the focus on what you want, you will to be more aware of examples of what surrounds you.

For example, you could be zooming along the road, thinking about work, when suddenly point the model of car you like. Of the hundreds of cars, and in just a split second, he managed to pick up the car a four-lane away. It even has tinted glass or paint color you like. That is a very strong focus.

This classic self-fulfilling prophecy (which tend to get more of what I am searching) can be put to work to achieve positive results. Here is an example of how I use:

Just before I step on stage to give a speech, I can create a strong mental focus on how I want to feel in front of the audience. I know you want to feel calm, but excited, resourceful, and willing to share. I can create the image in my mind, and allow my body to respond emotionally.
Within seconds of stepping on the stage, I begin to notice examples of feeling quite well, and even fun. I see someone in the audience having a good time listening to my crazy story about flying to the South Pole. I realize my body feels relaxed and loose. I realize I just give up one of my lessons, and was not using my notes (always a good sign).

As I realize these tracks, I remind myself that everything works: I'm relaxed, the public is involved, the timing is good, it's working. I think to myself, 'I can be giving a speech and having a heck a good time! Perfect! Now I'm in the state it must be to perform at my best. I'm not obsessed with A / V setup and details, I am At the moment, doing my own thing, and get rewarded for it.

Anticipating success is also a great exercise for your morning commute. Take a moment to contemplate the sales meeting go well, and get the "yes" you are seeking. See the list at the time the Plan across gravel reducing your list. Envision enjoying a walk in the afternoon and the feeling of success and happy with his achievements. It only takes a few minutes but the impact can last all day, and can make the difference between another day at work, and the feeling of success of far-reaching and in control.

PREPARATION FOR THE GAMES

Are you taking care of the basics? Not getting enough sleep, exercise regularly and eat a good breakfast? All mental machinations in the world can not overcome the resistance a motor that is running the vacuum. It is quite simple: if you neglect your body, you have to pay the price in terms of focus, energy, emotions and health. The trick is to establish a routine that will drive your engine. My rule is that if it is convenient, affordable and enjoyable, probably I'll stay with him. Here are some of the basics.

Stay hydrated. Coffee and tea does not hydrate, in fact they are diuretics extract water from their cells. You may realize that drinking more tea will leave you with a dry mouth. Knocking back cups of coffee or sipping your favorite brew leaf makes the slow movement - the heart has to work harder, and your body starts to redirect blood away from areas not vital to survival (such as brain). A simple solution is to start the day with a glass of water. To get off to a great start. Then, match each cup of coffee or tea with a glass of water.

Exercise at least thirty minutes a day. Well, let's be realistic about the exercise. First fact: most people never will commit to a regular exercise routine. Second fact: people agree to something they enjoy. No wonder TV wins over the year, like reading, eating, internet and plenty of other distractions.

It may not be scientifically accurate research study, but every time I ask an audience if he would be more fit almost all hands go up. This leads to the third fact: Almost everyone wants to be in better physical shape.

So desire is there but not the will. The gap is that exercise sounds like work, not something to be enjoyed. The solution should be obvious: that some exercise you enjoy. First, commit to a goal. What will be: look better in the mirror, running the ten-kilometer race, complete the bike tour or just feel better in the morning? Next start a new routine we really expect to enjoy. Combine listen to an audio book
podcast with the ride or while on the stationary bike. Join a riding club, team sports or hiking group. Or stretch your car (literally) yoga, Tai Chi or karate. There are hundreds of options providing alternative forms of exercise in a unique way.

Once you have the "why" clearly defined, simply follow your plan. Three steps: choose the goal, we commit, start and do not stop. It's like an Olympic athlete once said, "There are only two times you need to exercise to be prepared for the Olympics: when you want and when not. "

UP A DOG - IS GOOD FOR YOU

After more than twenty years of training for marathons and long workouts fairly consistent, Riley made me cut my workouts. Riley is our new dog and dogs (as I quickly learned) need plenty of exercise. So my long runs and bike rides have become in the morning and evening walks - every day. And here's the surprise: Sixty to ninety minutes of brisk walking (run together on the weekends) is a lot of exercise. And while even the training was not regular, more intense than he was accustomed to being more consistent and it was a lot of hours on a leash. So I did a little research.

It turns out that those thirty minutes of brisk walking, five days a week is a great fitness program! In a longitudinal study of 72,000 nurses in this amount of exercise is associated with a risk of thirty to 40% less heart disease, reduces the risk of breast cancer and diabetes type 2 (1).

A similar study related to this level of exercise to twenty to 30% lower. Risk of biliary surgery in women and half the risk of stroke in men (2) (3) Y the list goes on general health benefits, including: reduced risk of hip fracture, arthritis, colon cancer, mood changes, impotence, depression and osteoporosis. Not a bad result for the equivalent time as watching the evening news (4).

Eat power long. In the morning jump cakes pop and go for complex carbohydrates (bread, cereal) and protein (yogurt, cottage cheese or skim milk) and fruit. Stay away from high sugar content and sweets, cereals or pastries. There is a reason why "sugar" is the first in the list of ingredients for most of these goodies and not is because they are good for your health.

Its objective is the fuel for the next four to five hours, so think long term. The quick hit of flaky pastry with the coffee to work in the short term, but was hit with a low power shortly thereafter.

Sleep to recharge. The jury is out on how much sleep we need, but the verdict is that very little is obviously not good, but it is not too well. If you are not getting the sleep you need is to do well and is likely to have the advice of a professional. When you get this right, is a catalyst for all aspects of your health.

Pack a snack. This is quickly back under my wife gave me years ago: Cupcakes, which first need to snack mid-morning, are not more than cake wrapped in paper. Yuck, re-frame that has stuck with me for years, and held my legs many a gift. Let's face it: most snacks to eat during the day are not designed to give slow burn energy. healthier alternatives like fruits, nuts and raw vegetables have to be more convenient than the vending machine. Every day (even when traveling) bring an interesting variety of healthy snacks and experiment to find what you feel better when you need to be at its best.

AVOID THE RUSH

Are you rushing to get to meetings on time running to end that call before your next appointment and then beating it off, rushing to get home on time? Constant ground can cost in terms of errors, missed appointments, high stress and setting a bad example to anyone watching. Maybe it's time to look at what is simply the habit and can be changed. Here are four solutions to help you reduce your jets and still do everything.

Do not start to precipitate. Allow enough time to get to work early, to set up and revise their plans for the week and during the day. Riders not to go in the seat just before takeoff and you should not.

Start the day prepared. At the end of each day, prepare your plan for the next day and update the Action Plan. Only having ten minutes of this ritual can mean less worry on the way home, be more organized in the morning and be more decisive during the day.

Allow enough time. You know that a meeting of thirty minutes in reality will have forty-five minutes by the time they are prepared for it, attend and return to your desk, so that block time. Underestimating the time required for meetings, appointments and gravel only braces for more hurry and stress.

Plan to return to the track. I find that in the late morning and afternoon I have ten minutes to get back to my plan, take a break and return focus. There is a great investment of time, but makes a world of difference to what happens next.

KEEP FOCUS

By now you should know that I am a big proponent to minimize distractions and heading at full speed. A key first step is to protect the first ninety minutes of the day. If you're like most people, this is the most productive time in your day. Stay off the email, focus at the time the Plan and short breaks. This is the time to move forward Rocks, having difficult conversations, make decisions and gravel cross off your list.

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1 Based on the twentieth year Nurses' Health Study of 72,000 nurses.
2 A Harvard study of more 60,000 women aged 40 to 65.
3 According to a Harvard study of 11,000 men.
4 Make sure to check with your doctor about the level of exercise suits you.

Copyright © 2010 Marathon Communications Inc. All rights reserved.

2 yr old - day with lady

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