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Apr 04

FREE BOOK OFFER: Losing Control, Finding Serenity

Book Reviews 3 Comments »

losing-control-cover

How the Need to Control Hurts Us And How to Let It Go

Author: Daniel A. Miller

Review Review Review Review Review

COMMENT TO WIN THIS BOOK!

First of all, I was very happy to receive a copy of this book from
the publisher and by my own mistake, I ended up receiving two from
them. So, I would like to offer the second copy I have for free to
one of my readers. To be eligible, I am going to draw from the
first 10 commenters who leave an example of how letting go of
control either helps them or how holding onto it has hindered them.
I'll send the free copy of the book to you after drawing the
winner!

The book itself covers the topic of control thoroughly and specific the
problems of trying to control the people and events around you. Its
evident now almost everyone faces these challenges at varying levels
and quite likely, you will have a lot to learn from the life experience
of the author, Daniel Miller. The two most powerful messages from this
are:
* Accepting What Is
* Addressing Our Fear

Accepting What Is

There are many problems with how much and how often people feel they
need to control situations. Acceptance replaces that compulsion and
puts the focus on ourselves instead of desire to change others and
uncontrollable circumstances. This acceptance in life drives a peace
within yourself and state of mind that lets you connect more easily
with others without the burdens and stresses we create by feeling we
can control it. Miller provides many ideas and suggestions on how a
person can start to accept things openly. Questioning the situations
and impact of decision, examining what we get from seeking the control
(which is usually nothing but stress), and by looking for what we can
have in its place are all great methods to start the journey of easily
accepting life as it comes. No mistake is made pretending it is easy,
and I easily agree that it is not, it requires a mindset shift, beliefs
and new habits to truly let acceptance become your norm but in the end
it is well worth it and the serenity found in doing so makes life much
easier to enjoy!

Addressing Our Fears

Strong emotions are quick to control overwhelm us and emotions such as
anxiety, anger and fear pressure us to manipulate people and events to
get what we think we need, control! Often this is done in situations
where people are quick to decide they know what is best over other
people and they close off consideration of what others may need or want
for their own emotional driven desires. Many people let these fears
infiltrate many aspects of their lives and the fears can dominate what
they think and then consequently, how they behave. Fear quickly clouds
judgment and can hard to detect and even harder to break free from. It
does however, start by realizing the grip fear can have and then by
finding ways to address it. Miller provides guidance here on
confronting fears and how to learn to shift away from their controlling
nature.

There are more controlling factors, not just fear and Miller covers
these topics as well, although not as thoroughly:
* Anger / Resentment
* Avoidance
* Parenting Control
* Love Control
* Sports Control
* Work Control
* Creative Control

Final Thoughts

Overall, this is a great book. It's really aimed at people who
struggle with control in the first place and that is the only reason I
didn't enjoy it as much as many other reads. I don't struggle with
control at all, fears or not accepting life as it comes. Those things
are easy for me now and while the advice in the book may not have
applied, I can certainly see how I could have used it years ago when I
did face more of those challenges. My experience in changing those
aspects in my life and now easily having that serenity and peace, does
however make it easy to recognize the value of this book and Miller's
techniques. The only difference that I have learned is really a new
definition of control. With emotions out of the way affecting one's
life, I define control very differently now and it seems to me that
true control of your life and ability to enjoy it and connect with
others comes when you get to that state of serenity and don't let
negative emotions take over your life. In my mind, when negative
emotions steer your behaviors, you have NO control whatsoever. The
desire to control others as this book covers so well is true, but
eventually the control comes back to yourself, your emotions and your
reactions in life. Once you have that, in a way, it is not loosing
control at all, but actually gaining control of what matters more in
your life, your feelings, your connections and your reactions to
circumstances. All that gives you more peace and serenity, and the
control is in a completely different place, that's all.

So, I think you will enjoy the book as well and it would be especially
useful if you relate to another of those fears and negative emotions
and feel out of control.

¿COMMENT TO WIN THIS BOOK!

Again, to win a free copy of this book, you need to comment below
and leave an example of how letting go of control either helps you
or how holding onto it has hindered you. I'll send the free copy of
the book to you after drawing the winner!

Mar 29

Taking On and Driving Change as a Leader

Success 4 Comments »

1085311_new_england_leaves- Change is not easy. Change however
is often necessary in order to improve the life we live and things we
do. Even the word "change" conjures up all kinds of different feelings
for every person. For a leader, change is part of what they do and so
a good leader must have a solid process and set of steps to make change
happen. A leader must identify the need for change, drive what is
necessary to make it happen, inspire those around them to follow and
then carry enough momentum to see it through, while celebrating and
recognizing any results along the way. In fact each of these steps
deserve a lot more detail and they are the foundation of this article
on driving change.

Step 1: Identify the Need for Change

First, great leaders are gifted at identifying the need for change.
Whether its because of their surroundings jumping out at them and just
screaming for help, or a subtle cue that they see and no one else does,
leaders are great at identifying change. This ability often comes by
developing an objective perspective, even for their own life or
surroundings. It lets them separate their circumstances that clouds
their judgment and allows them to ask questions that identify an
opportunity. That opportunity, no matter how great or small, lies
behind some change before it can be reached. Seeing that opportunity
is the first step to change.

Step 2: Taking On the Change

Next, a leader must be willing to step up and take on a change. There
are lot of people who might see the need for change and stop short,
scared at the effort, the risk or the journey to make it happen.
Taking on change takes courage and anytime courage is at play, there
has to be some risk involved. Change will not happen on its own and
leaving something up to others is usually what creates the difficult
circumstance that needs a change in the first place, since that is what
most people do. To make change happen, you must be willing to take on
the change directly and face the challenge in doing do.

Step 3: Drive The Change

Willingness is not all it takes however. While the courage to face it
will be the start, perseverance to drive the change will be a much
longer, tiring journey and is another crucial component to getting
through the barriers of change. Sometimes this means leading by
example, other times it may be to stand up for someone or something
that others are scared to do, and it might even mean a lot of time and
labor poured in to get started changing things. Whichever it is,
driving the change is needed and a great leader knows this.

Step 4: Inspire Others to Follow the Change

Driving the change can only last so long without help and no matter how
strong a leader is, they are even stronger with their followers and at
some point, will have to rely on others to help them. This might be
right from the start or it might be after some barriers are eliminated
to help others see light at the end of the tunnel, but along the
journey, leaders must inspire others to gain help. I've written before
on many ways to inspire others and a leader will have to do so to
develop followers. Being consistent, expressive, positive and
welcoming can definite inspire new followers, especially when a leader
does those things by example in areas they are passionate about and
noble causes.

Step 5: Create Momentum for Change

Creating momentum for change requires that same perseverance it takes
to start and drive the initial changes, but now at a larger scale with
any followers on board to help make things happen. Keeping follows
inspired and putting the effort behind any changes will require
continuous effort and all the things it takes to inspire people in the
first place but be maintained and emphasized to keep the momentum
going. Communicating the progress is important as well for showing
momentum and you will likely have to start by communicating the size of
the effort and as it ramps up, use that to show momentum, especially
since progress or results may not be seen in the early days.

Step 6: Recognize Results

Once more efforts are being put it, it will not take long for there to
be some results. Of course, they will not be the end results and
change you are after, but it is very important to identify early on any
progress that is made. These might be considered as major milestones
or barriers to overcome. It could be expansion or support levels.
Perhaps funding, ideas or collaboration that never existed before the
movement. Whatever is underway, its important to stop and recognize
the results. Recognition is there to keep the momentum as well. Make
sure that individuals are recognized for specific actions and
behaviors. Recognize in ways that re-enforce the messages needed to
drive more change and continue to build momentum. Use recognition as a
way to inspire more followers and continue to build the expand all
efforts toward the change. A strong cycle of inspiration, momentum
building and recognition is an incredible force for driving change.

Step 7: Celebrate the Change

Malachite Butterfly metamorphosis

Not only should the progress of effort be recognized, but even more
important is to celebrate any noticeable change itself. Change never
happens all at once and so there will be people who change first, or
perhaps areas or regions that change first, or even small changes that
occur on the journey to a larger change. Each of these small elements
are crucial to celebrate to ensure that the change is an example to
everyone who sees it and that the change is something that proves the
results you are after. Promoting whatever change does occur is another
way to build momentum as well, especially among skeptics who need to
see before they can believe!

Step 8: Share Your Story

And finally, sharing your story of change should be done to give others
insight into what challenges were overcome, how the change was driven
and all the methods used to implement it (such as the steps in this
article). Sharing the knowledge of how to implement change obviously
others to repeat that both with the same kind of change (which is
really building more momentum), but also to apply those tools to a
completely new area, one that need change as well. It sparks leaders
and inspires people to take on their own areas of change and it can
teach people how to do it.

So, I hope these steps can be used for your next change initiative and
I'd love to hear if you've used these before or if you have some
additional steps that really help to drive change in your leadership.
If so, please share them with others.
Mar 07

100 Ways to Ace an Interview and Interview Questions

Business 19 Comments »

Interview Tips

There is a lot of advice on the internet about preparing for interviews
and how to answer specific questions and while much of that is useful,
there is not that much content out there that helps with the small
behaviors that make a big difference in an interview. I've been hiring
and interviewing people now for over 5 years and I have paid close
attention to the signs that people exhibit in their interviews to
reveal what they are really like.

Behaviors of a person speak a lot louder than words as it is very hard
to change your behaviors on the spot, unlike prepared answers, which
are easy to remember and be prepared for. Behaviors will take time to
practice, make a much bigger impact and its important to know what
behaviors work well in an interview so you can practice them in advance
and learn the techniques as habits. In fact, many of these behaviors
are great to have for general business interactions, not just
interviews so they are well worth learning.

It seems I have an amusing story on just about every one of these items
where someone does very poorly in an interview and it shows clearly
their lack of preparation and/or poor behavior habits. So, I hope you
learn something from this list, it was fun to make and highlight the
things I've seen and now look for in the interview process and I truly
hope they help you in some way. Please add your own ideas in comments,
add a story about one of these or any remark about interviewing
behaviors.

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Interview Tips - Prepare for a Good First Impression
1. Take a shower, you want to smell neutral oppoAMBRO01-4517-
2. Be clean shaven or at least freshly trimmed
3. Use a mint or breath freshener instead of chewing gum
4. Go VERY light on any perfume, deoderant or cologne, you don't want
it to be noticed really
5. Dress above the normal dress code, if any. When in doubt,
overdress
6. Wear black dress shoes that don't stand out, and polish them if
they need it
7. Be early. Late for an interview without at least 30 minutes notice
has no excuse
8. Never arrive more than 10 minutes early. Wait in your car, walk
around the block or wait nearby without announcing yourself too
early
9. Ensure you are flexible and available for scheduling interviews if
you want to be taken seriously
10. Clean up your social media presence and make things private that
you wouldn't want an employer to see. Trust me, they do look and
it can make a difference. In fact, you should always keep your
social media presence professional as there is no way to really
remove things, so keep it presentable at all times.
11. Prepare your introduction pitch as you will usually have a couple
minutes to introduce yourself, your background and brief history
12. Practice responding to many typical questions and behavior
questions
13. If given a choice, always avoid an interview over lunch. Its
messy, complicated and much riskier to leaving a good impression.
14. If you have a phone interview, still dress up, smile and show
enthusiasm even if they are not in the room to see it because they
will hear it instead!
15. The first couple minutes are often casual just as you are getting
comfortable. Lead this if possible (but only for a couple minutes)
to show confidence and to prevent any awkward first impressions.
Interview Tips - What to Have / Bring With You
16. Bring copies of your resume IMG_9163-copy-
17. Bring a few sheets of paper to make notes on
18. Bring a quality pen for writing with
19. Have your own notes and preparation in a small, thin notebook or on
index cards
20. A simple, small bag but absolutely no electronics, laptops, large
project samples or excess papers
21. Leave your phone turned OFF, vibrate is still distracting and can
be heard so simply turn it off
22. Leave your phone out of sight and do not check it, even while
waiting
23. Better yet, leave your phone in your car and not on your person
24. Have your references ready and a sheet to provide in case you are
asked for them
25. Do your research to bring some knowledge about the companies
vision, products, recent news releases and changes to the business
26. Also, gain knowledge of major competitors and recent important
activity in the industry
Interview Tips - Personal Behaviors
27. Be friendly to EVERYONE you encounter while waiting for an
interview, as you never know who you might meet
28. That includes smiling at people you see
29. Chat with the receptionist, be friendly
30. Read any company literature available while waiting, not a
magazine. Things like pamphlets, awards, posters, etc.
31. Note any questions that arise from what you read or learn from
chatting with people before the interview.
32. Introduce yourself professionally, state your full name and a brief
comment or pleasantry such as "Nice to meet you"
33. Always clarify the pronunciation or name you heard if you are
unsure, so that you can use it again.
34. Ensure you remember the person's names you are introduced to
35. Learn to shake hands professionally and never give a weak frail
handshake
36. Look a person in the eye when you meet them and shake their hand
37. Maintain appropriate eye contact and well all interviewers equality
when not answering a direct question
38. Keep excellent posture
39. Lean forward a little to stay attentive and show interest
40. Keep your hands/arms in your lap or on the table, never cross them
or fold them behind your head
41. Its OK to cross your legs, but men, its not OK to rest your foot up
on your knee
42. Breathe deeply and calmly to help you relax
43. If you forget something or don't understand, just ask the
interviewer to please repeat it
Interview Tips - Interaction and Communication
44. Ask where to sit or wait for instruction on where to sit
45. Accept any offer for water if you don't already have some, but
don't complicate it with coffee or special instruction
46. Elaborate in your responses, an interviewer learns the most by how
you describe things and respond
47. State you need a moment to think, when you need a moment to think,
don't just sit silently
48. Be honest, yet positive. Any lies are easily detected by a good
interviewer, trust me
49. Also be yourself and let your personality expose itself as you
interact, there is nothing worse than someone not believing you
were authentic
50. Know every word and detail on your resume, expect to be asked to
explain something from it
51. Reword a question or a response if you don't understand or are not
being understood
52. Ask after a short responses if they would like you to go in to more
detail (if you have more you could add) instead of just going on
and on
53. If you have questions, ask them during the interview if that topic
comes up, but don't direct the interviewer off topic, they DO have
an agenda and you don't know it
54. Let the interviewer stay in control of the interview, they want to
get their questions answered before having to answer yours
55. Look to identify the interviewer's communication style and
behavioral style (such as the D.i.S.C. model) to better understand
what they may be most interested in
56. Show some enthusiasm as you communicate and in your responses
especially
Interview Tips - Answering Questions
57. Listen carefully and patiently for an interviewer to finish their
question, NEVER interrupt!
58. Think for a moment about what they are really asking for before you
dive in and answer what first comes to mind
59. You should always strive to use examples or stories in your answers
to show practical application, not just knowledge
60. Be vulnerable with the weakness question. Lame weaknesses often
considered a positive is a bad answer. Put something realistic and
tell about how it has been a struggle, which you are changing and
what you still need to do about it. Don't fake or discount a
weakness as something easy to fix, as that is a very weak answer.
61. Make sure you highlight strengths not on their own, but why they
are strengths in your mind for this specific job. Your strengths
must be useful in your role and fill a need or they are not
advantages.
62. Tell me about yourself is that exactly, yourself. Not your job
history and work experience, but you, as a person. The questions
about your work history are coming. It's fine to focus your answer
on work related things, but talk about your interests, career
shifts or major changes / decisions and things that are important
to you. Your background, major travel history and other personal
items may be of interest and give insight to who you are, but don't
get deep into unrelated topics like family, hobbies, sports, etc at
this point, since its usually early in an interview that this is
asked
63. Salary expectations should never be shared until you have an offer.
Simply state you will consider any competitive offer and expect it
to be comparable in the industry
64. Use questions to show that you are well prepared and you researched
some thing about the company to form your questions from
65. Its best to admit when you don't know something or can't answer a
question, instead of given some vague or incorrect answer
pretending you are right. You're not fooling anyone.
66. Highlight transferable skills in your responses if you don't have a
lot of experience or relevant experience and express your
confidence that you will apply and perform in a new area
67. Often interviewers ask two part questions to see if you were
listening and respond to both. Make sure you think about answering
both parts and don't loose sight of a second part if there is one.
68. When a question comes up that you don't know the answer to, this
can be a great opportunity to assure them that you would love to
learn more about that for the role and expand your experience
69. Don't assume people know acronyms or organizations you mention,
always ask or elaborate on what things are to ensure they
understand your responses
70. Never bad mouth previous companies or co-workers, if there were
negatives to address, make it specific about a decision, strategy,
shift in process or some other behavior, but not personal. Only
use something like this if you are answering a question directly or
it is used to demonstrate overcoming that particular obstacle.
Interview Tips - Asking Questions
71. Absolutely never, ever ask about compensation, benefits or bonus in
an interview. Those discussions come once you know they want you
or have an offer for you.
72. Ask questions that are a level above the specific role you are
applying for to show you can think beyond the expected role. Think
about things your boss would be interested in or looking for and
ask questions to have them answer something they are familiar and
passionate about. Showing interest in things they are interested
in is best here.
73. Ask questions that fit their D.i.S.C. behavioral (or another
personality) profile you detect during the interview, to ask what
interests them most
74. Ask about events or news releases about the company to show you've
done some research but ensure it is a meaningful question that you
genuinely want to know about and discuss.
75. Plan your questions to be a discussion with several more short
probing questions
76. Have questions to ask that cover multiple areas: the business
itself, products or projects you'll be involved in,
responsibilities and the role itself, the work culture and
environment, expectations and performance
77. Use open ended questions, not closed questions since they can be
awkward and come across shallow and meaningless to the interviewer
78. Asking questions about something you learned during the interview
or read while waiting can show your curiosity and intelligence if
the question is suitable
79. Don't ask excessive questions and focus on the
most intelligent ones. Instead of going on endlessly with
questions, state you have more questions but would be happy to ask
them at the next opportunity or at another meeting. This shows you
respect their time and they will either agree or let you ask more
(which is a sign they want to learn more about you, a good thing!)
80. Use questions to show that you are well prepared and you researched
some thing about the company to form your questions from
81. Experience questions can often be answered with examples from
volunteering work or clubs or sports. Think about ways to
highlight outside areas and if possible, tie that behavior back to
the workplace as well.
Interview Tips - Closing and Exiting
DSC_1173a
82. Ensure you restate with enthusiasm that you want an offer and how
you will best contribute to the company if you get one
83. Tell them you would love the opportunity to discuss more, meet
other team members or see some of the work environments or products
if applicable
84. Get contact details and permission to contact any of the
interviewers if you have more questions
85. Ensure you thank the interviewers for the opportunity to meet,
again stating you hope to proceed and am exciting to come back
again
86. Shake hands when you leave and wish them politely to have a great
day
87. Leave promptly when the time comes and show you respect their time
by not dilly dallying around and wasting any time
Interview Tips - Follow Up
88. Assess your interview immediately after leaving
89. Note all the items or skills that were of particular interest
90. Prepare any extra comments or questions about those important areas
for the next opportunity with them
91. Review what questions you were not prepared well for, or found
difficult to answer
92. Write out and practice answering those questions again
93. Note what further information or questions you have before you
would accept an offer
94. Contact the interviewer the following day as well as anyone else
you met and got contact details from
95. Be polite, thank them for the time to meet and restate why you can
fill the role and that you are wanting to proceed to the next stage
or receive an offer
96. Include a new example (if brief) about how your skills or
experience will fill the role or a specific need you learned during
the interview
97. Never push the interviewers for an answer when following up, but
don't be afraid to call several times. Things get in the way all
the time and can delay an expected hiring process.
98. Make sure you have voice mail with a personal greeting recorded so
any call backs hear your voice directly
99. Always follow up with any call backs and offers, even if it is not
what you want. Be honest and discuss options or changes that would
convince you or why you have made a decision one way or another.
100. Call all of your references you provided to give them a heads up
about the interview, the company they can expect to call and if
there are any points you recommend they share if appropriate.

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Feb 28

How to Boost Your Metabolism

Life 11 Comments »

Your metabolism is the rate at which your body can burn calories to
create heat and energy. Changing your metabolism is most effective
over time as it is hard to gauge short term metabolic changes. Often
people say to be me that I'm blessed to have a high metabolism. I have
to say that while I'm certainly grateful to have a high motabolism, I
don't feel blessed with it as metabolism is not strictly a factor of
genetics or your heredity. Your metabolism is something that is shaped
over time based on your lifestyle, your habits and activities you
engage with in life. This means that your metabolism is largely a
result of your choices and actions, regardless of how easy it is to put
the blame elsewhere. There are certainly many ways to boost your
metabolism and they come in groups that I believe are short term and
others are long term so I've presented them in that way in this
article.

986657_sandwich_1- Short Term Ways to Boost Your Metabolism

Eat Breakfast

You body automatically reacts to not having food when you wake and will
go into a slow metabolic rate for its automatic response to starvation.
This can only be eliminated by eating a decent breakfast every single
day. Studies show eating a bigger breakfast and shifting your calorie
intake earlier in the day helps to increase your metabolic burn rate,
reduce weight gain and the risk of obesity (published in the American
Journal of Epidemiology).

Morning Caffeine

While I can't stand coffee myself and prefer to avoid it for its
negative side effects (particularly vein constriction from the brain),
it is found in numerous studies (one published in the journal
Physiology and Behavior) that coffee and other caffeinated drinks
increase your metabolic rate and stimulate your breathing and heart
rate. Its a quick action drug, highly addictive and can boost your
metabolism by at about 10 percent.

Strength Training

Muscles burn calories, even while resting. The more muscle you have
the more calories you will burn in any given activity. So strength
training does 2 things, it increases your body's temperature, which
raises your metabolic rate on its own, and it builds muscle which will
then increase your metabolic rate since more muscles burn more
calories.

1097230_fresh_vegetables

Long Term Ways to Boost Your Metabolism

Changing your metabolism is most effective over time as it is hard to
gauge short term metabolic changes. The more you improve or increase
your metabolism the more energy you will have, more active you can be
and the easier it will be to either loose weight or stay fit with an
active lifestyle. Here are some of the ways to increase your
metabolism over a longer time frame.

Eating Habits

Both what you eat and how you eat have a big impact on your metabolism.
There are numerous foods that improve your digestion and boost your
metabolism. Ginger and fruit juices are high in enzymes that improve
digestion. Honey is a great antiseptic and helpful to the digestive
system as well. Lemon helps to cleanse the liver for more efficient
fat processing. Cinnamon helps to metabolize sugars in the body.
These are all great to add to your breakfast menu. Cayenne is another
metabolic rate booster and could easily be added to a drink mix.
Yogurt, nuts with high fatty acids and high energy foods like whole
grains and fruits/vegetables are excellent additions to your regular
diet. Avoid processed and refined sugars and replace them with simple
carbohydrates. Spicy foods that increase your temperature (or cause a
sweat) are also very good metabolism boosters.

Eat a large healthy breakfast (no, that doesn't include 6 pieces of
fatty bacon each day) and reduce the size of your lunch and dinner
portions and replace that with eating small meals or healthy snacks
more often throughout the day. Various supplements can also help to
boost metabolism, the simplest being vitamin C which helps to produce
carnitine, an amino acid needed to burn fat. Another nutrient that
helps is calcium from dairy products as Calcium helps to increase the
rate your body gets rid of fat as waste.

Regular Exercise and Aerobic Workouts 1181363_woman_jogging_blur-

Simple exercise like walking can have a very positive effect on raising
your metabolic rate. The extra muscle activity in large muscles
increase your body temperature, burns calories and develops lean muscle
to also help burn fat. Walking is also very good for digestion if done
after meals. Additional exercise and workouts that build muscle
continue to raise your metabolism for the next 48-72 hours as muscles
recover and then future use of muscles enable higher calorie burn
rates. The old myth of muscles burning a high amount calories even
while resting is only true for a short time after training.

Weight training and high effort exercise are anaerobic and tend to burn
more carbohydrates than fat during the exercise but they keep the
muscles burning fat for several hours afterwards when high oxygen
levels are available. Aerobic exercises maintain higher levels of
oxygen during the muscle activity and can be even greater at improving
your metabolism. They have the same after effects but during an
aerobic workout, your muscles will still have higher oxygen levels, and
since fat requires oxygen to burn completely, aerobic exercise will do
more to burn fat directly. Any good cardio workout is aerobic and will
burn more calories during the workout than strength training for the
same duration.

Regardless of your choice of exercise, doing it regular will have very
positive effects on your metabolism as well. Elevated heart rate
exercise done with high intensity will even make you burn more calories
for several hours after the activity. The more active you are, the
more likely your cardiovascular system is to supplying enough oxygen
for cells to burn fat for energy. This is also why an unfit person
becomes out of breath so quickly when they engage in a new exercise.
Iit quickly becomes anaerobic and the muscles do not get the oxygen
they need so they burn carbs instead of fat.

Quality Sleep Habits

Sleep plays an important role in the health of our bodies and it is
related to our metabolism directly as well. Sleep is not all about the
amount of time you sleep for as so many people are led to believe. The
real factor is sleep quality, which includes how well you sleep and how
consistent your sleep patterns are to ensure a healthy, quality sleep.
A quality sleep is when you get and feel well rested and your body has
had the REM stage sleep time that it needs. There are ways to increase
your REM stage and get to REM faster and that is what I mean by quality
sleep. The biggest factor in quality sleep is the pattern of sleep
that you have. Your body works with an internal biological clock and
each person has natural tendencies for wakefulness. Following a
pattern that is in line with your natural wakefulness and staying very
consistent with it will ensure you have a quality sleep pattern.
1109779_sleeping_sister

Your wakefulness is directly tied to metabolism as your body will
naturally reduce its metabolic rate as sleep onset approaches and your
wakefulness levels decrease. Therefore any exercising or activities
you do to benefit from for boosting your metabolism is best done when
you already have high alert levels. If you are already fighting your
biological clock and natural alert levels, it will take much more
effort to activate and raise your metabolism. On the other hand, if
you are most active when your alert level is highest as well, you will
benefit from already active and easily raised metabolic levels. Your
wakefulness levels and internal clock affect many of these other areas,
such as diet as well. Unfortunately, most people never take the time
to learn about their true natural wakefulness and leave themselves
fooled by sleep deprivation or habits driven by their social
environment to lead them into thinking they understand their sleep
needs, when in reality, they do not. This impacts many things they do
and can seriously hinder attempts to boost your metabolism.

Lots of Water

Water is not only a great appetite suppressant but also super at
flushing our sodium and toxic from the body. Often people who do not
drink enough water feel hungry as its the body's signal to want food
(and water from those foods) when not properly hydrated. Cold water
also increases your metabolism since your body must do work to heat
your core temperature back up and is great for flushing toxins. Water
keeps you hydrated and it's a lubricant for inside the body.
Feb 21

Learning Parkour

Personal 17 Comments »

I love it when I discover something new about myself or in life that I
really connect with or develop a quick passion for. New things that
really interest me often take a strong presence in my mind and Parkour
has done exactly that to me in the last couple months. While Parkour
is definitely growing it isn't known by everyone and so it needs an
explanation. In fact, it can be a bit hard to explain though quickly,
so bear with me. I've taken the description from the AmericanParkour
website as I think it describes it best:

Double Kong-

What is Parkour?

Parkour is the physical discipline of training to overcome any
obstacle within one's path by adapting one's movements to the
environment.

* Parkour requires... consistent, disciplined training with an
emphasis on functional strength, physical conditioning, balance,
creativity, fluidity, control, precision, spatial awareness, and
looking beyond the traditional use of objects.
* Parkour movements typically include... running, jumping, vaulting,
climbing, balancing, and quadrupedal movement. Movements from other
physical disciplines are often incorporated, but acrobatics or
tricking alone do not constitute parkour.
* Parkour training focuses on... safety, longevity, personal
responsibility, and self-improvement. It discourages reckless
behavior, showing off, and dangerous stunts.
* Parkour practitioners value... community, humility, positive
collaboration, sharing of knowledge, and the importance of play in
human life, while demonstrating respect for all people, places, and
spaces.

Wall Spin2
It's not simply a sport, or activity. Nor is it something that you
describe only by its activities or moves. Parkour can only be
described in part by the movements since it is a physical language
defined by many techniques, movements, body strength and adaptation of
being about to navigate obstacles around you. It's about the
environment, the interaction and awareness that comes with learning to
connect with your surroundings. It's about learning to progress not
only from point A to point B but also in your ability to move in your
environment smoothly and efficiently. The discipline and training for
Parkour has all the same elements to it as personal development and
overcoming obstacles in life requires the same persistence, training
and ability to make mistakes, learn from them, get back up and go at it
again. Most sports have some element of this but the training usually
becomes very repetitive and limited. Not with Parkour, it has no
limits as the movements vary greatly and its all about your own
creative style to make it fun.

Fluid Movement

So I first became attracted to Parkour and freerunning because of it's
natural movement and I had only seen a couple videos online to inspire
me not even knowing what it was called at first as the video was simply
called Russian Climbing. The sports I already love are all about
smooth motion and they depend highly on the physical body to manipulate
your movement. Mountain unicycling, windsurfing, wakeboarding. They
all need smooth, fluid motion and I have now learned that Parkour
requires it more than anything of those or anything else I've ever
tried. It is the ultimate in human movement and takes immense time to
master the skills, strength and fluidity needed. I've always loved
movement and as an extreme mountain unicyclist, smooth motion and core
strength have always been a part of my sports interests. Discovering
Parkour expanded on that raw aspect of movement and revealed a huge
variety of moves. It's very demanding on the body and will certainly
keep a person fit, especially if they do much training and conditioning
as part of their practice, which I certainly am. One of the best things
about Parkour is the mindset of it and anyone who practice it (known
as a traceure or traceuse). It is about the freedom to move, explore
and simply have fun with your body in any environment. All the skills
listed above in what Parkour requires you must develop to advance and I
value all of them: discipline, strength, balance, creativity, control,
awareness, and expanding past what is known. Anyone can learn Parkour
as you can do it at any pace, at whatever risk level you are
comfortable with and in pretty much any location. It is meant to be
learned at whatever pace you can handle, not by jumping into moves and
things that are dangerous (this is the majority of what is popular on
YouTube mind you). I do it for the joy of movement, to test myself
and my abilities, to overcome obstacles in movement the same way I
overcome obstacles in life, with speed, skill and strengths used to
their fullest to let you progress smoothly and safely.

Overcoming Barriers

Clipboard Image (15)
It certainly has its risks as any physically demanding sport does but
it's up to you practicing to determine how hard you push yourself and
how far you are willing to risk your safety. Freerunning and Parkour
do require a lot of practice and training to learn safely and within
your limits. You must condition your body and build your strength at
the same time as new skills to create your own style and expand your
movements. This only occurs by expanding your training regime, pushing
yourself to be creative and by thinking beyond life's typical barriers
of limited movement. It's a great sport that connects friends by
training and sharing skills together, to experience the pleasure of a
new kind of fluidity, the fluidity of movement. It's not competitive,
its collaborative and founded with an essence of self-preservation and
in the ability to rescue or help others. Everyone finds their own
style and way to move so there is no comparison, each person is unique
with their own way, just like in life. The similarities are in the
approach, the thinking, the steps to overcome barriers, and the joy of
sharing that success and progression with others.

The Positivity of Parkour

The final topic I have on my mind with learning Parkour is found in the
mindset of those who practice it. Traceures and Traceuses are
incredibly supportive, positive and interested in helping others and
having fun. Natural movement is something we all have done naturally
as kids and most of us have long forgotten it. After all, you don't
see a lot of adults dive rolling over a railing or jumping swinging
around the local monkey bars but why not? It's fun to do no matter
what your age and that is an important aspect of Parkour! There are
always a few exceptions you might encounter, but I've seen that people
who practice Parkour are great people and very respectful of their
environment (since it is the playground remember) and people they
encounter. Most want to spread the joy of Parkour and encourage that
child like play in life beyond just their movements and so there is a
contagious, almost infectious energy from Parkour that I can at least
say, has taken up presence in me recently. I've been training and
taking courses at a local Calgary gym now (No Limits AFC) for two and a
half months and while I'm certainly not the youngest aged person there,
it's activated a youthfulness I always have lurking under my skin and I
know I'll be hooked on this sport for some time to come. It's exciting
to see how many parallels of what I've learned from personal
development can be applied to learning Parkour and vise versa.

Wall Spin-

Crash-

Tac to Reverse Kong-

Front Flip-

And there are millions of Parkour and Freerunning videos on Youtube.
Many of them show ridiculous stunts, with no context to the training
required to achieve them or the risk in jumping in without the proper
training and conditioning required. There are if you look for
tutorials, training and progression videos though a lot of help for
learning these skills as it really has taken speed because of the
internet and the ability to share content and inspire one another
around the world. One of my favorite videos is below that I think does
a great job of sharing a bit more about the thoughts and inspirational
aspects of Parkour. I hope you enjoy it.

youtube/embed/nL_HvozJiQw

Feb 14

Resources Feb 2011

Life 8 Comments »

Well it has been a long time since I've published any resources and
links so its well overdue for that again. Some of the articles I've
really enjoyed reading over the last few months I've collected here and
few items people have sent me as well I thought worth passing along.

Business and Leadership

* The Manager's Cheat Sheet: 101 Common-Sense Rules for Leaders
* 25 Inspiring TED talks for leaders and managers
* How to Be You No Matter What - 7 Simple Tips

Personal Development Picks Resource Links-

* Vulnerability - A State of Grace
* Loving The Life You Have, Not The One You Think You Want
* Give It Your All Not For Your Boss But For Your Work Happiness
* A key Ingredient of True Happiness
* Just Be Happy

Guides and Help

* Self Publish Your Book - Sell It On Amazon
* Free Lucid Dreaming Handbook
* Is there Opportunity Outside the Comfort Zone

Excellent Lists

* 60 Ways to Make Life Simple
* A serious list of 100 lists...
* 33 Ways to End Your Day

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About Learn This

Author-

LearnThis is authored by Mike King. Mike is a passionate learner and
loves to help others learn more about self improvement, personal
productivity, career, leadership and other life improvement tips.
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Copyright © 2011 Mike King
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