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Try Not Eating Before a Workout If You Want to Burn Fat Cells

Preliminary research reveals that there may be health benefits from a moderate workout on an empty stomach before breakfast. Health effects may include fat loss and lower blood sugar. Fat cell studies of those fasting before exercise revealed that their genes were much more active in blood sugar and insulin regulation.

What do you think? Do you want to try not eating before your a.m. workout?
Enjoy the day!


Article: The Best Thing to Eat Before a Workout? Maybe Nothing at All
by Gretchen Reynolds. New York Times. April 16, 2017.

Peak Performance in Monogamous and Nonmonogamous Relationships

This article is a great overview of the many forms relationships take in America. The author deftly presents some of the ingredients for success commonly found in open relationships.

You may find you are uncomfortable reading this article because it contradicts some of your long-held beliefs. In any event, you may want to read it anyway because some of the ideas and results presented may be transferrable to any form of personal relationship. When satisfaction rises in a relationship, we often see a subsequent rise in engagement and productivity when an executive or professional is at work.

Some of the ingredients for success in an open relationship are described:

  • Honest discussions and frequent compromise
  • Secrets are best avoided
  • Agreed-upon parameters need to be in place
  • Harmony instead of disappointment and anger
  • Social and sexual compatibility
  • Religious beliefs need discussion
  • Listening is vital
  • Jealousy needs to be managed
  • Ongoing respectful negotiation

Think how you can raise the performance of your relationship in the next months. It does not require you to open up your relationship, but take a good look at the ingredients for success above for ideas.

Enjoy the day!


Article: Is an Open Marriage a Happier Marriage? by Susan Dominus. May 11, 2017, New York Times Magazine.

Making a Hotel Room Healthier

Staying healthy during and after business travel is a great goal for most of us who leave town for work. Here are some ideas from Deepak Chopra:

  • Reduce contact with germs (request laundered quilts and bring wipes to clean remotes, doorknobs, keyboards, and telephones)
  • Open your window, if possible
  • Use a dawn simulating alarm clock
  • Maximize natural light
  • Reduce intake of in-room snacks and food

I would add:

  • Staying in hotels with gyms, when possible, so you can work out
  • Buy some bottles of water prior to arriving so you can be hydrated, especially after flying
  • Pack a few granola bars, in case you get hungry
  • For optimized sleep and awakening, warm the room before bed and let it cool as morning approaches, as we learned in a past Link


Article: Deepak Chopra’s Tips for a Healthier Hotel Room by Shivani Vora. New York Times, April 5, 2017

Tips for Dream Recall

It’s useful when an article has simple practical solutions for a goal. When it comes to remembering your dreams, the following tips are suggested:

  • Before bed, drink three glasses of water (or two glasses if that’s enough!). Increased water intake before bed should awaken you during the night and get you to walk to the bathroom. You probably will discover you remember some dreams during these nighttime awakenings.
  • Repeat a dream mantra at least three times before the onset of sleep — such as, “I will remember my dreams tonight!”. This pre-dream state is the time for a “trigger list” for remembering your dreams.
  • Keep a dream notebook and pen by your bedside and record your dreams as soon as you remember them.
  • Lastly, don’t awaken and immediately start your day. Just lie there in bed and recall your dreams.  Replay the memory of the dream over and over again and let details of your dream come to mind. Your dream memory will be more likely to last now because you have stored the dream in your awakened state.

Good luck with the list above and see if you can begin the morning with better dream recall than ever before.  How does this new capacity for dream memory impact your insight, creativity, and clarity of goals?


Article: How to Remember Your Dreams by Jaime Lowe. The New York Times Magazine, January 27, 2017.

Find a PCP You Like if You Don’t Have One

This week’s Link is dedicated to young people because of new research findings revealing that episodes of colon cancer are rising in young adults. This finding is concerning and the cause is not understood yet. And people of all ages should learn about recognizing the signs and symptoms of colon cancer before it spreads. It’s a scary topic, but an important one for everybody.

For me, the most important tip from the article is that everyone (especially millennials) should have an ongoing relationship with a Primary Care Physician who can get to know them over time. This relationship can usually help people recognize cancer sooner than those going to ambulatory care centers or who see different physicians each visit.

So, if you don’t have a regular physician, your take away coaching goal is to find one! You can find one from your insurance network or better yet through a referral from a physician or friend.  A physician can look at your insurance network’s list of area physicians and can sometimes recognize someone they recommend for you to see.


Article: What Young People Need to Know About Colon Cancer by Roni Caryn Rabin. NYTimes, 3/16/17

The Right Way to Say ‘I’m Sorry’

Article: The Right Way to Say ‘I’m Sorry’ by Jane E. Brody

A clean apology without excuses can optimize your relationships at work and in life. When relationships are strained, sometimes an effective apology can be the first step toward healing. This is true for relationships that involve customer service, team relationships, bosses, patients, family members, and friends. The article’s author states that: “an apology is less about me than the person who, for whatever reason, is offended by something I said or did or failed to do, regardless of my intentions”. In addition to achieving greater harmony or attempting to restore failed relationships, a clean apology is a vital life and business skill. The best apologies are short, nor do they include a request for forgiveness. The person apologizing should not interrupt or correct facts as they speak. There is some evidence that apologizing actually improves the respective wellness of the apologizer as well as the recipient.



Thanks for the Eight Years, Mr. Obama

In honor of what President Barack Obama’s team has gotten right in their eight years, I’ve selected two articles from his final day in office. In politics, everyone seems to have a different opinion. But as we measure outcomes in executive coaching, let’s try to give credit where credit is due. The 44th President left his mark in many places. We honor him for his many contributions to the people our country and to the family of nations.

As one of this week’s selected authors, Wesley Morris states, “Culturally speaking, he [Obama] didn’t use his office to lift up, enlighten and entertain so much as share it.  … he loved Ray Charles’s version of “America the Beautiful.” Morris adds with Obama’s own words:  “it captures the fullness of the American experience, the view from the bottom as well as the top, the good and the bad, and the possibility of synthesis, reconciliation, transcendence.”   Morris concludes: “The man knows his country and his Ray.  But it’s entirely possible to read that quote and catch a chill because Mr. Obama could easily have been writing about himself.”

President Obama, thanks for leading with your heart, your competence, your achievements, your respect of all Americans, and for gently dissolving that ceiling that most, a short time ago, believed was unbreakable. The reverberations of your presidency will surely live beyond all our years.


John Kerry: What We Got Right

Obama Understood the Power of Art. And He Wanted You to Get It, Too



How to Become a ‘Superager’

When designing and implementing at least one new year’s resolution, research clarifies that vigorous exercise and mental effort are the way to go. The authors’ findings mean for you to do a big challenging goal and not a small one — for big results.

What is your significant goal going to be?


Article Link



Wasting Time on the Internet? Not Really

I have been interested in the ongoing debate regarding whether the internet is evil or good, and whether it tells the truth or spawns lies. It appears that there is an argument for both the good that it can facilitate (i.e., education, inspiration, information, work/life tools, etc.) or the damage that can come from it (i.e., lies or hurting other people, etc.). There are those that say young people are not learning to write or read sufficiently. Meanwhile there are those, like Kenneth Goldsmith, who are saying that the internet is producing new skills that weren’t needed before that benefit both individual growth and society.

The truth may be in the middle.  What do you think?


Article Link




John Lilly: Simplify Your Message, and Repeat Often

As you find you find some time at the holidays to organize your home, venture capitalist John Lilly speaks on also simplifying your message to others.

Enjoy the article and see if you agree!


Article Link



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