Tag Archives: lifestyle

Why You Are Not Wealthy, Fit, & Happy

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Change is challenging for several reasons:

  1. Habits are strong and pervasive. The average person has far more habits than they realize. Each morning, you wake up and follow the same routine. You take the same path to work. You think the same thoughts as you did the day before. Much of your day and night is a repeat of the last 500.
  • When you feel bored, you soothe yourself in the same 2-3 ways each time. You only eat a few foods regularly. You talk to the same people.
  • Habits avoid thinking. They’re done automatically. Anything that minimizes thinking seems to be your brain’s preference. The fewer decisions, the better.
  • To change, you must be certain that change is in your best interest. Otherwise, your habits will always win.
  1. Change is hard because it’s uncomfortable. You already know how to lose 25 pounds or how to find a better job. But the thought of taking the actions necessary to accomplish those goals creates discomfort.
  2. What you’re doing is already working, sort of. Your brain is preoccupied with your survival. Our brains are programmed to resist change, because what you’re doing is allowing you to live. Any change could potentially lead to death. You might be unhappy today, but you’re still alive!
  • Most of us prefer misery than facing uncertainty.
  1. You’ve tried to change in the past and failed. You’re no dummy. If you’ve tried to change several times and failed, part of you says, “Obviously, I can’t change. What’s the use in trying?”

It isn’t easy to change, but change is possible. The primary issue keeping you from following through on your plan to change is attempting to change too much, too soon. Smaller changes are easier to accomplish and to maintain.

  1. Be prepared to change. Expect that change will be challenging. Your odds of success improve if you’re prepared. Have a plan.
  2. Start small. To minimize the discomfort that change creates, only change a little each week. Meditating for two minutes each day is easier than starting with 60 minutes. The key is to get in the habit of doing the new behavior each day.
  3. Have patience. It can take months to make a change permanent. It’s often quoted that a new habit requires 30 days to instill. That’s not true. Studies show that it can take anywhere from a few weeks to several months, depending on the habit and the person.
  4. Be willing to change yourself and face the consequences. Changing yourself is scary, because you don’t know what the results will be. Accept that your life will change in some way. Discomfort isn’t always a bad thing.
  5. Expect to relapse. Falling off the wagon is to be expected. Attempt to enhance your approach and keep going. Aim for 90% compliance. That’s all you need. Perfection is an illusion that will only serve to destroy your confidence.

Change requires patience with yourself. Choose to make changes slowly and incrementally. Imagine how much you could change over the next year, if you changed just a tiny amount each week. The results would be staggering! 

To Your Success,

Juan

WFH- Now What?

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Over the past month, I’ve had several conversations with friends and colleagues alike, struggling to cope with the transition of working from home. I thought I’d use the next few weeks to share what I hope is helpful information to help anyone who might be struggling too. Look out for posts related to time management, dealing with distractions,  working with children, staying connected,  etc. If you have additional insights, please leave a comment below, or share this post with anyone who will find it helpful.

So, you are forced to work from home due to the global coronavirus crisis? The initial joy of being able to work from home can be quickly replaced by worry, a lack of motivation, and never-ending distractions. How on earth do you get things done when there are so many distractions? Working from home has both benefits and challenges. Below you will discover some useful tips you can follow when it comes to transitioning to working from home.

Set up a quiet working space
With all of the distractions at home, it can be really hard to concentrate on work. This is especially true if you have kids. So, if you want to ensure you can get things done in peace, it’s worth setting up a quiet working space. Try and use a room that isn’t frequently used during the day. Place a sign on the door when you’re trying to work, to let others know not to disturb you. Make sure the workspace is comfortable too as you won’t get a lot done if you aren’t comfortable.

Start as early as possible
One of the main challenges that can come from working from home is delaying the time you usually start. It’s very tempting to have a lie-in and take longer to relax in the morning before starting. However, this only zaps your productivity. If you want to ensure you stay productive, you’ll want to start as early as possible. The positive side to this is that the earlier you start, the earlier you’ll finish.

Set social media limits
You’ll have a lot more time to check in on social media when you haven’t got the boss breathing down your neck. However, it’s easy to waste hours using social media accounts if you aren’t careful. Many home workers find it useful to set limits on their social media use during working hours. It could be simply committing to using it during a specific time for example. Having limits in place makes you more aware of how much you’re using it.

Maintain your usual “get ready” routine
It’s really important to try and maintain your usual routine. This means, getting ready for work in the same way you usually do. So, wake up at the same time, have your usual cup of coffee, and get dressed in your work clothes. It’s amazing how much of a difference this can make to your productivity.

These are just a few tips you can follow when transitioning to working from home. It can be a big adjustment, but there are many helpful tools and tips. Trying to maintain your usual routine, is one of the best things you can do during these challenging times. Next up, setting up the office.

See you in a few days,

Best,
Juan 

Staying Positive In Tough Times

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Most of us can agree positive thinking is important. It tends to make us feel better, be more productive and reduces stress. The problem is, our lives aren’t always rosy. Crises happen – be it on a personal level or something more widespread. That reality is a part of everyone’s life, and it makes keeping your spirits up tough.
If you are struggling to stay positive and hopeful when going through these or any other tough times, try these tips:

Don’t Put Your Head in the Sand
No matter what you are dealing with, ignoring it is rarely the answer. While ignoring problems might feel good in the short-term, it will sap your long-term positivity. Plus, many of the other tips listed here require you to acknowledge your circumstances first.
This Too Shall Pass
When you are in the midst of a crisis, it is nearly impossible to keep things in perspective. That said, you need to recognize your circumstances are temporary. Things might seem dire at the moment, but try your best to remember that “this too shall pass.”
Make a Plan
One of the single best things you can do to maintain positivity during tough times is to make a plan on how to deal with it. When you focus on the solution rather than the problem, you will naturally feel more positive. You will feel like you are rising to the challenge.
What are You Grateful For?
Even during great personal turmoil, there is always something to be grateful for. When things get tough, it is vital to remember there is good in the world, and more importantly, in your life. When you are struggling, take some time to list the things you have going for you!
Reach Out for Support
Support in and support out! Reach out to loved ones and offer your support. Reach out if you need assistance too. When things are dire, it is always reaffirming when people pull together and help each other.
Take a Break
Sometimes our circumstances are so dire that we are forced to think about our problems constantly. It is OK to take a break. You can take a break from the news, social media, or other people. It might not be easy but taking a break from external stimuli can help keep you positive.
Journal Your Feelings
Journaling is a powerful tool in so many ways. By simply giving you a place to express your fears and concerns, a journal helps you maintain positivity outside of its pages. Do you know how good it feels to vent to a friend? Well, consider your journal as your best friend.
Focus on Things You Can Control
When your world seems like it is spinning out of control, you may feel helpless. One way to address this and stay more positive is to focus on the things you can control. Do what you can with what you have.
Embrace Distractions
Distractions are usually the worst. We are often trying to learn how to avoid or deal with them. They aren’t that bad when you are struggling to stay positive in tough times, though. No matter how silly they seem, you should embrace distractions that bring you joy in tumultuous times.

ACTIONABLE STEPS

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Write down your feelings. Think about everything you are dealing with and how it’s affecting you and write that down. Don’t worry about grammar or spelling; just focus on getting your feelings out of your head and onto paper.

Reach out. Whether you are reaching out to offer support or request it, reaching out will help you feel like part of a community. When we all work together, we can overcome anything.

Make a plan. Think about what your biggest struggle is right now and devise a plan to tackle it. Set some goals and deadlines. You will feel more positive by just having the plan, and even more positive if you act on it.

Until the next post,
Best,
Juan

#travelingonadiet

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Between hotel rooms, fast food stops, and unfamiliar restaurants, how do you eat healthy while you’re on a road trip or abroad? It’s not always easy, but sticking to a healthy diet is very possible. I travel at least twice per year, to multiple countries during the same trip. The temptation to every devour local dish in each country is overpowering. Often, I returned home at least ten pounds heavier, that is, until I became more disciplined. Discover how you can maintain your diet and your travel plans at the same time, with the following healthy eating tips.

A Traveler’s Guide to Healthy Eating While on the Road

1. Plan ahead. The sooner you start planning, the easier it will be to stay on your diet. Where are you going? How will you get there? What will your schedule be like? Once you’ve narrowed down the schedule for your trip, you can begin to plan for healthy food options. Do some online research for the locale you’ll be visiting. Where are the nearest grocery stores? Do you see healthy cafes or restaurants? What about nearby farmer’s markets? Find safe and healthy locations that offer food choices to fit your lifestyle, goes a long way in maintaining your diet.
2. Select grocery stores over fast-food chains. Instead of stopping at a fast-food chain and trying to decide how many calories are in the fries or burgers, try a grocery store instead. Grocery stores are more likely to have delis that offer healthier options, such as packaged salads, bags of nuts, trail mix, healthy dips, and other choices. You can usually find cut up fruit and vegetables in plastic containers for sale. You may also want to reach for the yogurts, cheese, and smaller containers of milk. Dairy has protein in it, so you’ll feel fuller for a longer period of time. You can find a variety of dairy products in small or travel sizes. 
3. Bring your own snacks. If you’re going on a road trip, you can pack a cooler with ice and bring healthy meats, vegetables, fruits, bread, and other snacks. If a cooler is not an option, then consider shelf-stable foods that can fit in a bag or purse. Can you find healthy nuts, crackers, or trail mix to fit your diet? What about dried fruits and vegetables? Having your own snacks on a transatlantic flight always saves the day!
4. Stay hydrated.  Especially when you travel. Dehydration can sometimes lead to overeating because your body becomes confused. Bring at least one water bottle with you, or purchase them along the way. Water helps avoid dehydration and cravings for other foods.
5. Avoid simple carbohydrates. You may crave comfort food as you travel, but it’s not always a healthy option. Simple carbohydrates can raise blood sugar and cause it to later crash dramatically. This can leave you irritated and tired. Instead of simple carbohydrates, reach for multi-grain, complex carbohydrates. Add protein such as peanut butter and nuts. You can purchase travel-size containers of peanut butter. Also, eating smaller meals more frequently throughout the day helps avoid cravings. Try to schedule your stops and get food at the same time. 

Being on the road doesn’t mean you have to give up eating healthy. You can still maintain your healthy diet by planning ahead and following these guidelines. 

Until the next post,
Best,
Juan

 

STRONGER THAN YOUR EXCUSE

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My first post of the decade Promises, Promises examined the goals we set each year, but sometimes never accomplish. By the time February rolls around, some goals are already a distant memory. My intent over the next several months is to provide additional support and resources, to help your goal setting journey. It’s never too late to start over. Let’s begin goal setting!
Too many people resolve to lose weight, but never actually have a plan in place. Therefore, year after year, they make the same New Year’s resolution, because their goal was never achieved. Has this happened to you? How can you change this relentless pattern? It might come as no surprise you are frustrated because you never seem to get it right. Not from a lack of trying either. Creating and following a goal-setting system, is crucial to success.

It’s important when setting goals to follow the S.M.A.R.T. goal system. This system will help you accomplish what you set out to do in a timely fashion.
⦁ Specific. Be explicit in what you want. Write down a specific number of pounds that you would like to lose.
⦁ Measurable. Weigh yourself every week and take note of your weight change, either up or down. Keep track of this in a journal.
⦁ Attainable. Small goals that lead up to a larger goal are often easier to reach. The success of reaching these small goals will keep you motivated.
⦁ Realistic. Understand what your body is capable of doing and set your goals accordingly.
⦁ Timely. Keep your goal in focus by setting a completion date.

Consider the following weight loss tips, if this is one of your resolutions:
1. Have a plan of action. How much weight do you want to lose? Break your total down into a series of smaller attainable goals. For example, plan to lose _ pounds by _ (date). Make these goals realistic, and then follow a plan of diet and exercise to achieve them.
⦁ Your plan may require changes in your lifestyle. Work these changes into your daily routines one-by-one to attain your goals.
⦁ Write your goals down in a journal, and review them every day.
2. Change your diet. Figure out how many calories you’ve been consuming each day. If it’s over the recommended daily allowance, gradually decrease the number of calories instead of immediately dropping to the desired number. Eventually, you’ll reach your goal without being severely deprived.
⦁ Reducing your daily calorie intake will require healthy eating choices. Consult your physician for recommended nutritional guides, and choose the one that works best for you.
⦁ There are online programs and apps (my fitness pal, better me etc) which calculate your calorie and fat intake. All you do is write in your food choices. Use whatever tools you need to simplify your tasks, and stay motivated to reach your goals.
3. Get off the Couch. Set a reasonable exercise schedule to help you with your weight loss goal. Design your exercise regimen to target the areas that need the most toning (i.e. thighs, abs, arms, buttocks, etc.).
⦁ Keep your exercise goals realistic. Start small, and then increase your regimen. For example, running 5 miles every day will burn off a lot of calories, but it may not be feasible. First try walking to build up some stamina and then add running, little by little.
⦁ Setting goals that are too far from your normal activities, will quickly wear you out and discourage you. Start small and build on each success. Increase your exercise time (or treadmill speed, or incline, etc.) by a small increment each week.
⦁ Exercising a little bit each day will increase energy, and help you become healthier. You don’t need a gym membership or expensive exercise equipment either. Walk or run around your neighborhood, or use canned foods instead of weights. You can even borrow exercise DVDs from the library.
4. Make friends. The people who are usually the most successful in losing weight and keeping it off, are the ones who have a great support system. Nothing deters you, like knowing you’re accountable to others for every bite.
⦁ Your support team will encourage, serve as workout partners,, and bring inspire confidence in tough times.
⦁ Some people find it helpful to join a local weight loss support, or online weight loss group. Celebrating your weight loss successes with others will make them that much more meaningful. There is strength in numbers.

Losing weight is possible for anyone who approaches the challenge wisely. With some careful planning and determination, your weight loss goal can certainly become a reality in this Year. As with every article about diet and exercise, always consult your healthcare professional.

Until the next post,
Best,
Juan

 

Show Me The Money!

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Where is Your Money Going?
At the end of each month, do you find yourself wondering where all your hard-earned money went? Discovering your financial drains will enable your money to work for you. Funding savings, debt repayment, or other things that are important to you instead of just disappearing into nothingness. A little detective work might be necessary, to figure out where your money is going. The best way to get a handle on your finances is to get everything accounted for, then tackle your financial goals.
How can we identify our money drains and improve our financial outlook? Consider the following tips:

  1. Calculate all income. The first thing to do is calculate all sources of income for your household. Put together a chart listing income sources and amounts for the past 30 days. This will give you an idea of how much money is coming into the household, which is the first step to determining, how much is going out.
  2. List your expenses. List all of your regular monthly expenses such as rent or house payments, car payments, credit card and loan payments, gas, food, utilities, cable, internet and others. Try to list exact numbers, or estimate if your expenses vary. This will give you a good idea of what your basic expenses are.
  3. Track every penny. Spend an entire month tracking every cent that you spend. Write down your beginning balance, and every dollar in and every dollar out. This is the key to determining where you’re losing money.
  4. Interpret the results. Compare how much money you’re bringing in, to how much you’re spending every month on bills, and other expenses. Are you spending beyond your means? Are you allocating money for savings, investments, and retirement?
  • If you have money drains, determine what they are. Are you spending $4.00 on an iced latte Monday through Friday? Is your dining out expenses much higher than you expected? Are you eating from vending machines or expensive fast-food joints at lunch, rather than brown-bagging it?
    5. Put this information to good use. Armed with your written guide (below) to your income and expenses, you can control your finances more effectively. Once you have this information laid out in front of you, it will allow you to fine-tune your finances little by little, until you’re putting more money into savings and less into “money drains” from month to month.
  • Determine ways to reduce these money drains. Can you brew coffee at home to save money every week? Can you cook at home to save money on eating out? A few dollars saved every month in different areas of your budget can definitely add up to your benefit.

Once you determine how much money you have coming in and going out, start directing your money toward what’s really important. Trim down your expenses or find ways to increase your income. Do not spend beyond your means. Your financial future will shine much brighter when you prepare for the future you desire. Use this free Budgeting-A-New-You-Workbook to help you get started!

Next week, look out for simple ways to take back more of your time.

Until the next post,

Best,

Juan