Goals for a Strong Heart in the Fall and Winter Seasons

In 2010, experts from the American Heart Association identified seven key behaviors that can optimize and protect heart health:

  1. Exercise
  2. Eat right
  3. Lower blood pressure
  4. Lower your cholesterol
  5. Know your blood sugar
  6. Maintain a healthy weight
  7. Don’t smoke

Dr. Donald Lloyd-Jones, representing the American Heart Association, says this list of 7 actions above is the closest medicine we have to achieving the mythical “Fountain of Youth.”

He emphasizes the following tips:

  • Get regular exercise – Both aerobic and resistance training and even short workouts help (i.e. calisthenics, push ups and sit-ups, walking stairs at work, walking around the neighborhood).
  • Avoid high blood pressure – Lose weight, watch salt and sugar intake, etc.
  • Know and lower your cholesterol levels (HDL, LDL, and triglycerides) – Eat fatty fish, nuts, tofu, fruit, olive oil, beans, vegetables, and reduce carbohydrate intake.
  • Lower blood sugar – Get a good night’s sleep, reduce extra pounds, lower alcohol intake, and follow your fasting blood sugar with your PCP, etc.
  • Eat healthy food – Eat fruits, vegetables, seafood, yogurt, organic foods, olive oil, etc. and avoid sodas, fruit juices, pasta, bread, processed meats, and trans fats, etc.
  • Don’t smoke – Quitting will immediately lower your risk of heart disease by up to 50 percent
  • Get a dog –It keeps you moving while you are loving and being loved.
  • Reduce stress in your life and work – Chronic mental and emotional stress takes a major toll on your heart.
  • Meditate – Evidence shows that meditating can blunt the body’s maladaptive response to stress.
  • Go regularly to your dentist – Studies have found that gum disease increases the risk of heart disease by 24 to 34 percent.
  • Lower alcohol intake – If going to drink alcohol, drink red wine in moderation – it raises HDL cholesterol, the healthy kind.
  • Walk in nature – Studies show that walking in nature can lead to benefits such as lower blood pressure and lower stress hormones.

 

Based on the heart-healthy conclusions above from the American Heart Association, which ones are you willing to include in your wellness regimen?  You might want to tape this on your fridge!

Enjoy the day!

Joe

7 Habits for a Healthy Heart by Anahad O’Connor, New York Times, Well Column, September 28, 2017.

 

 

Cold Showers May Give You the Jolt You Need

Here’s an interesting (*non-scientific) theory: Cold-water therapy may turn you into a positive person by default. It appears that a cold shower may get you to stop caring so much about what you want and what you don’t want – i.e., it may neutralize preferences so that you can think more clearly.

We’ll wait on more research to make definitive statements, but this may be something to try if you need to implement a mindfulness goal, like clearing your head. In the meantime, heed these words from Chinese Zen master Z, ‘‘Do not like; do not dislike; all will then be clear.’’

So: Cold or Hot for you?

Aha! I trapped you into a preference.

Enjoy the day!

Joe

Letter of Recommendation: Cold Showers. Dolnick, Ben. New York Times Magazine. July 20, 2017.

 

 

 

 

More New Resources for Entrepreneurs

Last Tuesday, the New York Times ran an article about a kitchen for rent in New York City called “A Kitchen-for-Rent Is a Lifeline for the Laid-Off.” The article explores the benefits offered by the very interesting new business: underfunded chefs and aspiring restauranteurs without access to a kitchen of their own can pay reasonable prices to use top-of-the-line facilities by the hour to either practice their skills or cook up products to sell. The kitchen facilities include just about every basic appliance needed in a modern kitchen, and is kept very clean and in good repair.

This article has three areas of interest for me: for one, it’s a great way to save money and gain experience when starting out specifically in the restaurant industry. Secondly, it’s a great example of the expanded resources available to entrepreneurs afforded by the internet and new levels of creativity. Third, it’s an excellent example of a very unique idea for a business that creatively fulfills a market need while providing an excellent service.

As an entrepreneur myself, I can attest to the merits of services similar to this one. Last week I published a blog post about young entrepreneurs creating their own jobs just out of college, making do with low bank rolls by utilizing internet resources to save money. This is another example of a resource, and proof that it’s not only young entrepreneurs that are taking advantage of the new business world’s opportunities.

Here are a few options to consider while ruminating on entrepreneurial endeavors:

  1. Are there hourly resources for me to utilize like the kitchen-for-rent? Think about a potentially expensive necessity required by your business idea and find out if there’s a cheap way to outsource the investment by renting it or only using it hourly.
  2. Consider how long you’ll have to take advantage of these resources. Will it just be temporary while you build the capital to pay for your own? Or will it by the permanent business model? I, for example, rented an hourly distinguished mailing address and meeting space in Chicago when just starting out with Full Life before moving to our current office in Lincoln Park. You should consider how long this arrangement will last early on in the process.
  3. Calculate which arrangement will be more pragmatic. If you’re planning on keeping the enterprise up for such a long time that it would save you money to, for example, put together your own kitchen, then consider that option.
  4. Don’t be afraid to adapt your plans as events transpire. If business takes off more than expected, consider flexible rental agreements so you can be flexible in how you expand over time.

These types of creative resources have made starting a business easier than ever before, and those with business ideas should re-examine choices with these possibilities in mind.

What are your thoughts?

JS

Stand Out in a Job Interview

A recent article in the New York Times called “I Asserted Myself and Got the Job” by Marat Gasiev and Patricia R. Olsen demonstrates one of the most important truths about job hunting: you need to stand out from your peers, and the best way to do this is by bringing specific insights and innovations to the interview. Ask yourself: if you were filling positions at a company, who would you be more impressed by: a candidate that answers questions simply and generally, or someone that can demonstrate experience and forethought about your industry?

HR representatives are always on the lookout for people that can bring new innovations to their field. That’s the major draw of hiring outsiders. Before you even apply to a specific job, research the company’s background and brainstorm what new ideas you can bring. As Gasiev reports doing, tailor your résumé and cover letter to each application, rather than relying on a boilerplate to suffice. The more specific, the better.

I have found that applicants who report unique ways of handling a specific job are much more interesting than someone who speaks in vague generalities. Once you have the opportunity to separate yourself from other applicants, demonstrate your familiarity and research by bringing up the innovations you would make. Be careful: you don’t want to sound arrogant, but the more specific and realistic your suggestions, the more you will stand out.

Key approaches to the job search:
1. Research the company behind every job posting before applying.
2. Customize your résumé and cover letter to fit every application you send out.
3. Brainstorm a short list of innovations relevant to your area of expertise that you could suggest the company institute at interviews.
4. At your interview, make a few key suggestions based on your research without seeming smug or arrogant.
5. As you work your way up the interview chain, demonstrate your foreknowledge early so that your interviewees recognize your familiarity with the industry.

Don’t strive for the middle of the pack. Sometimes hundreds of job-seekers apply for one opening; you need to distinguish yourself. The best way to do this is by demonstrating your competency, humility, and creativity.

Do you have any other suggestions? Please send your thoughts.

JS

Simplify and De-clutter Your Life

An exchange variously attributed to an interviewer and either John D. Rockefeller or J. Paul Getty—both astronomically wealthy oil tycoons—goes like this: A reporter asks the interviewee how much money is enough, and the response comes: “Just one dollar more.” Indeed, mankind has grown more and more materialistic and possession-motivated in the last century. A new movement resisting this notion is gathering steam, however, claiming that people might be happier once they actively limit their possessions and focus on relationships with those close to them.

An article in the New York Times called “But Will It Make You Happy?” contains an overview of the movement. Most commonly, websites that support the minimalist philosophy gauge the metrics of how simplified your life is by counting your possessions. The blog Stuck in Stuff has a number of articles about limiting what you own to 100 items, and it’s this type of site that inspires the people discussed in the NYT article. 100 items is an extreme, but we all have something to incorporate regarding simplification.

The effect of cutting off superfluous attachments is to drastically simplify your life and eventually allow you to focus on being happy. It works like this: as you limit your possessions, you need less space and less transportation to go about your everyday life. This means you spend less money on smaller apartments and transportation, which means you can work to earn money to support yourself, not your possessions.

An unhappy worker is unproductive, no matter the industry. Cutting ties to possessions and trimming fat can be a very liberating action, and can contribute to happiness. If you feel like you’re working for those around you and to support your habits, not your choices, maybe simplifying your lifestyle is a good idea.

What are your thoughts?

JS

Habits: Challenging How We Think About Study Habits

A terrific article describes groundbreaking effective study strategies in “Forget What You Know About Good Study Habits,” informing us about new cognitive research that challenges conventional ideas about the best ways to learn and study. I have never identified with boring and repetitive study habits, and instead have found that mixing up and varying one’s approach is the way to go when it comes to effective studying or work output. I was intrigued to find that this research confirms my own preferences and the methods I teach to Full Life clients.

There are two main ideas that the article takes issue with: first was the idea that students should have a set place where they always study. Actually, as I’ve found and as the article reports, it’s better to learn and work from a variety of different locations. The article explains that we make numerous subtle associations between the subject we’re studying and our surroundings while we study it; and by changing our location, we force the brain to make multiple associations to increase retention. I noticed this practice helped me greatly when I was writing my book, Fire Your Therapist, which I wrote in many different places: one day I would work from home, one day from the office, another day from Starbucks, then in Florida. This kind of alternating also helps you from getting fatigued: by varying your surroundings, changing the background “noise” and keeping the routine from getting boring.

The second convention that the article challenges is the idea that the best way to learn large amounts of new material is immersion in each separate subject. I’ve found that it helps more to turn studying into something of an exercise regiment—just as you vary speed, weight, and power training in a workout, you might consider sampling different kinds of subject matter in each study session to build mental connections between the different subjects, thereby replicating a multitasking testing experience while you study. Immersion may still have a place in a study regiment, but it’s good to see it supplemented with more innovative and effective study methods.

So new study approaches include:
1. Vary study locations
2. Vary background noise/music
3. Vary light, temperature, smells, tastes
4. Study by sampling and limit immersion

It’s always difficult to disregard conventional thinking, even in the face of empirical research. This has always been evident, and we can see it in the article: the research that led to claims that alternating a study space is helpful comes from 1978, yet students are still widely told to set aside a dedicated study space and stick to it. In fact, there are more conventional beliefs about learning that don’t hold up to scrutiny. Study habits are widely stuck in antiquated ruts, and need to be supplemented with modern innovations.

What are your thoughts?

JS

Possibility: 40 Years of Talk or Getting Results

Daphne Merkin’s August 8, 2010 article My Life in Therapy demonstrates how a long-term patient can become disillusioned with therapy, in part due to the discipline’s top-down and judgmental approach. Unfortunately, therapy is often more concerned with the therapist’s interests, not with your desired outcomes. Whether or not we want to admit it, the history of therapy has involved judgment, where the therapist interprets your ambitions and issues as problems or mental disorders. Also, for this reason, many minorities avoided therapy since the word spread that people were often more hurt than helped. What is needed now is a time-efficient and respectful multi-cultural approach for all clients to both manage issues and achieve goals, while implementing their own ideas of the life you want.

Like a lot of other people, Merkin’s article speaks of growing disillusionment with therapy, in part due to how the discipline is often therapist-centric, as opposed to chiefly concerned with your well-being.

Coaching is actually an “architectural” and design-oriented process with problem solving and goal-setting technologies for clients to utilize. Therapists have historically been called shrinks, and the new generation of coaches (ideally with clinical training as their foundation) are better described as “expanders”. Coaching helps you construct your career and life in order to achieve greater satisfaction and even “optimal performance”. It’s an exciting time, as coaching can combine the effective aspects of therapy with pursuit of your vision and goals. People are growing frustrated with the frequently narrow and “pathologizing” therapy process. Clients yearn for useful tools to survive in this increasingly competitive world. As the paradigm of therapy wanes, coaching provides an exciting client-centric alternative.


JS

Possibility: Hillary

Ok, I decided I would write you again on the eve of Labor Day 2010. Not an easy time for Labor these days….

But, sitting here with the real-time, real-paper (not my laptop, Kindle or iPad versions), I lay the New York Times in front of me on this fine Sunday, and I smiled as I read the words, “It may prove the greatest test yet for Mrs. Clinton, one that could cement her legacy as a diplomat if she solves the riddle that foiled even her husband….”

OMG, what an amazing lesson for all regarding the business power of persistence and diversity, which I will be writing a lot about in the future. It seems like yesterday (about seventeen years ago) when Hillary Clinton was the punching bag for leading the health care initiative over ten years ago. Partisan politics aside, look where she is now, the odds on favorite for brokering the major mid-east deal that no one else has accomplished.

This is an amazing position to be in. This is a Leader who gets better at what she does and never gives up. Hillary, thanks for reminding us of what each of us have to do and do again.

Enjoy your Labor Day holiday and visualize how you want to express your labor in the coming year.

JS

Get It Going

Today I feel like talking about MOMENTUM.

In the blog series introduction I described momentum as:

MOMENTUM: What allows us to get unstuck? How can you become a person who sees what’s next and JUMPS into the opportunity with full force? We will discuss the Full Life Achilles® Plan which gives you a method to advance your goals in an organized, energized, and incremental fashion.

It is a pleasure for me to see a new coaching client who comes in determined to start planning and implementing the next phase of their career or life.

I think people turn to coaching when they have had it with feeling “stuck” in some aspect of career or life. “Hitting bottom” is when they are finally determined to move forward in their life. Bottom, however, is different for each person. One person’s bottom is not enough for another person to engage. Another common situation I see is when a client knows exactly what they want to do and they can’t seem to implement their next step goals (which I call their Achilles Plan). So we try to figure out what is blocking their pursuit of their vision. Together, we investigate what is holding them back. Is it fear of the unfamiliar or the new? Or just unexplainable inertia…? Sometimes they find it difficult to implement their vision of the career they deeply want; dating with the intention of a great relationship; or making a relationship a vibrant one instead of a mediocre one. One of my clients told me to add that sometimes there is resistance because one is not sure getting their goal is really going to make a big difference anyway. Pessimism she says needs to be managed as well, if it is a bad habit.

Once we make a hypothesis regarding why a client is blocked from reaching his or her next step, we use the Achilles plan to invigorate their goal implementation by:

1. Changing some environmental factor which gets them to go for new goals. For example, sometimes a 3-day vacation can inspire someone to move forward;

2. We break all goals down to smaller doable goals;

3. We simply wait for the client to go for the next step and encourage him or her to reach out for the goal they seek.

When I need more momentum in some area of work or life, I think about what is holding me back, and then make a plan to stimulate my pressing onward. It could be talking to a friend, a mentor, taking a course, reading a book, going for a bike ride, watching a great movie, working out, or putting something in place that encourages me to move forward. For example, an accountability step, like telling someone I know what I seek to do and asking them to follow-up with me and see if I did it. Another client mentioned that they find brief goal list left on the breakfast table and in the car are really helpful ways of staying focused on what you want.

OK…so take action right now in charging up your momentum with one of the tips discussed here.

How about you? In what ways do you create or maintain momentum that you can share below with others?

JS

You Can’t Prevent Disappointment

Nobody likes being disappointed. It sucks. Whether at work or in life.

During the past few days, Tony Robbins, the virtual god of coaching, was suddenly dropped by NBC, canceling his new television show after only 2 episodes. The news was unexpected for a man who takes pride in his effectiveness in helping others be successful. Suddenly, many American people were not interested in viewing the show. Yet he models resilience by still taking pride in the show: “I am grateful for the reach and experience that the specials created.”NYTimes

If you bravely open your eyes, disappointment strikes multiple times every day. It can be when you are let down by a colleague, a customer, a vendor, or yourself. It can be a sale that doesn’t close; a business plan that does not pan; a talk you give that fails to inspire.

I get disappointed all the time as an entrepreneur. For example, when my book was published this past year, with the launch parties and press, I thought that EVERYONE would get interested in coaching. Instead I found that the smaller but steady flow of clients still allowed Full Life to thrive. Also, when I opened the center 8 years ago, I thought thousands would come for coaching. Many did, but it is common for a business person to think huge things may happen right away. My experience is that usually incremental steps do occur. I never like disappointments, but I have learned to see and feel them, and then go on with a great attitude.

Many clients wonder how to develop a thicker skin. You might consider the following steps of how to modify your thinking in order to build resilience:

1. Expect disappointments and failures so you are not surprised when they occur;

2. Pursue life balance so your confidence is not based only at work;

3. Live for your passion and do the things at work you love;

4. Let the warrior in you come out so no one can bring you down; and

5. Persist, persist, persist.

So remember to take pride in all you do and weather the disappointments with courage and conviction. Don’t try to control everything. Keep going and dare to be disappointed and sometimes fail multiple times, tomorrow, and every day.

Let me know your thoughts about disappointment and share this with friends and colleagues who would be interested in this dialogue.

JS

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