The people I admire most are those who work on growth and mastering themselves while at the same time serving others. They’ve defined their life purpose as making a contribution to others in meaningful ways. These heroes of mine aren’t perfect. [Read more…] about More Important To Grow Than Be Entertained
The plank is one exercise that you can do anywhere at any time – no special attire or equipment required. With very little time invested you can achieve substantial results. Mastering the technique of a plank will strengthen your core, and in doing so, help to support your spine. For step by step instructions on how to perform the basic front plank see the following blog The Importance of a Strong Core.
If you find you are able to perform planks with ease, challenge yourself with 10 second high intensity holds:
1) Tighten your abs (pretend you are about ready to get punched in the stomach), squeeze your glutes as hard as you can, and tighten your quads.
2) Hold for 10 seconds.
3) Now relax for 10 seconds maintaining the plank position.
4) Repeat 3 times to complete the minute plank.
After trying this for the first time, I became keenly aware of the intensity that comes with concentrating and tightening the muscles in my core. Your core encompasses the area from the top of your kneecaps up to just below your shoulders. It is made up of two systems: stabilization and movement. In the basic plank the full body in proper alignment is stable and nothing is moving. However, the plank concept can be applied to many different exercises where you keep your spine stable and only move your lower or upper body; such as with a squat or sitting on a bench to do a shoulder press.
And, finally, here are my top 3 benefits to making planks a part of your daily routine.
1) You’ll decrease your risk of back injury
2) You’ll improve your posture and overall balance
3) You’ll enjoy mental benefits as planks can calm your brain and relieve anxiety as you breathe deeply
Make it a habit starting today! You might do that one minute plank first thing after you get out of bed in the morning or at the end of the day before going to sleep. Do what works best for you, and you will start to experience the benefits and see results immediately.
Amy
Our environment plays a significant role in our experience of life. The people, energy and things we interact with on a daily basis can either contribute to us being our best or take away from it. And while you can’t always choose who or what’s in your world, you can choose how you respond and what you take away from those instances. [Read more…] about Create A Nurturing Environment
There is physical movement involved with everything that we do from the time that we push ourselves out of bed every morning. Quality of life includes being able to do daily activities without pain or struggle. You don’t want to have to worry about throwing your back out while reaching for a dish on the top shelf. And, bringing in 3 to 4 bags of groceries from the car shouldn’t require more than two trips. What can we do in our workouts to ensure a higher quality of life? [Read more…] about Focus on Quality over Quantity in the Exercises that you do
I absolutely love personal development work because it empowers everyone who commits themselves to it. It doesn’t matter what your life circumstances are. If you use the tools that come with doing personal growth, you will improve your situation. You will see new and positive beginnings, rather than sad endings when life seems difficult. The only caveat is you have to use the tools.
Throughout my life, I’ve faced challenges that could have broken me. In truth, some did. But others didn’t because of two reasons. First, I kept doing the things that were making me strong mentally and physically. I maintained a positive attitude by practicing what I learned from listening to motivational speakers and life coaches. The concepts they introduced helped me to see possibilities and opportunities in every challenge. And I continued exercising and eating healthy during. It amazes me that this is often the first thing people stop doing when times get tough. I knew this would only make things worse down the road. I understood early how important it was that I stayed healthy and fit if I was going to come out better on the other side of the situation. The second biggest factor in thriving during struggles is my friends. They provided support that was unconditional, strong and enduring. There’s no way I could’ve made it through without them. As committed as I was to staying positive, negative thoughts occasionally seeped in. My friends were there to help me replace them with positive affirmations. I smile when I think of how loving they are to me.
We all experience ups and downs. How you fare during and after the downs depends on your mindset. You can make it through any situation and be stronger for it if follow these 3 tips:
- Work on your mindset by doing personal growth exercises. Choose a motivational speaker, author or leader who resonates you. Read or listen to them daily. This is exercise for the mind. You want being kind, seeing the good in others and sunshine in gray skies to become second nature. This comes with practice.
- Surround yourself with positive people who you can share your situation with without fear of judgment. These people can be anchor for you and a safe place to be vulnerable.
- Repeat one and two over and over again for life.
Life is good. If you don’t feel that way, it’s not life who has it wrong. It’s you. Shift your mindset. Be positive and an optimist. One of my favorite new quotes is: “It’s the end of the world”, said the caterpillar. “It’s just the beginning”, said the butterfly. Be the butterfly!
Stronger Mindset,
Keith
My mornings almost always begin with activities that set me up for an exceptional day. The exercises include working out, reading, journaling, meditating and more. When I complete these practices, my good days are great and bad days become good “bad” days. Simply surviving isn’t good enough. [Read more…] about Did Today Matter?
