Do It More Often (Exercise, Silly!)

Filed under:Shopping Infos — posted on June 24, 2007 @ 11:46 pm

Many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It’s just how the information has trickled down to us.

Personally, I think this is for robots.

You don’t need to workout that much to feel better and have more energy.

In fact, fitness success hinges on your ability to forget working out for a certain period of time. No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.

This may seem groundbreaking to you… and it is.

I want exercise to be a regular part of your day. Just like eating, showering and sleeping.

It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory–most of this work was labor. No one really ever went to the gym and worked out for hours on end.

Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don’t allow us the time to exercise. Which is another issue in itself!

So, yes, you’re busy. That’s fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can.

What I’m asking you to do is equate those down times as an opportunity to squeeze in an exercise or two. By the end of the day, you’ll feel great knowing that you’ve put in a good amount of time exercising. Time that you thought you never had!

Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.

Having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!

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If you’re looking for some exercises that you can do during the day, check out our Lifestyle Fitness Points Program Workbook. This system will show you over 80 exercises and activities you can do without equipment and keep you accountable by using our unique point system! The program is currently on sale, so get it while it’s at such a low price!

About the Author: Kevin Gianni is the holistic fitness expert. He is a certified personal trainer and co-founder of Lifestyle Fitness, a home workout program that gives you the tools to radically change your views on health and fitness for the rest of your life.

Lifestyle Fitness

Beginning Runner - A Simple Plan to Get Started

Filed under:Fitness Portal — posted on @ 6:57 pm

How to Run Faster than a Three-Toed Sloth…

or…

Learn How to Run Faster than when I’m Lying on the Couch

“How to Run Faster?” is the WRONG question!!!

The philosophy we espouse at http://www.ordinaryrunner.com/ is “Running by Minutes” — a less intense attitude, and tailored for SUCCESS, not automatic failure!

Running by Minutes!

That’s it. It’s really very simple. It’s a bonanza of running for beginners!

The important thing:

Start slowly and build… Slowly and Consistenly!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

… You could run! You did it all the time!

Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

… The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:

JUST KEEP MOVING!

And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

… or even slower!

Here’s a 7-Week plan to get you started:

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…

Just KEEP MOVING!!

This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

… And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

… don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

7-Week Getting Started Plan:

See the full plan at(http://www.ordinaryrunner.com/running-get-started-plan.html).

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4:

Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6:

Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7:

Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a “Get Skinny Quick” lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!

Kely Braswell has been running for 27 years! He’s not the fastest human on the earth… but he’s fit! He also developed Ordinary Runner (http://www.ordinaryrunner.com), simple advice on running for beginners and mere mortals!

Podcasting for Non Techies

Filed under:Podcasts & More — posted on @ 7:26 am

What is podcasting and why should you care?

I have been reading a lot about podcasting. I even attended a teleclass on the subject, Podcasting for Coaches given by Ramon Williamson. I learned so much about podcasting from that one class, that I decided to write an article about it for this week’s ezine. So here goes…

First of all, what is podcasting?

According to wikipedia, podcasting is “the practice of making audio files available online in such a way that allows software to automatically detect new files and download them.” In English that means that you put audio files on the Internet for people to save to their computer or ipod or mp3 player. The way I look at podcasting is that it is the audio equivalent of blogging.

So now you know what podcasting is. I know you are wondering, so why should I care about podcasting. Simple, podcasting is in its early stages now. It’s where blogging was 4 years ago. If you get in on podcasting now, you will be light years ahead of your competitors in your niche.

You don’t have to be a techie geek to know how to podcast either. If you can talk on the phone then you can record a podcast. Blogger.com has a service that allows you to call a number and record your post instead of typing it. You do have to be registered with them, but it’s free to register with them. Another way to get your podcast set up is to use audioblog.com There is a fee associated with this service, but you can record longer posts with this service. Blogger’s service only allows you to record a 5 minute post. Audioblog’s service allows you to record a 60 minute post. Of course you could always do some digging and find sophisticated equipment, but that is beyond the scope of this article.

Here’s what you need to do next. Go to blogger and sign up for an account. Once you have your blog set up, go to audioblogger.com and follow the directions they give you. The site is very user-friendly. Do it Now.

Copyright 2005 by DeAnna Spencer

This article may be freely reproduced as long as the resource box at the bottom of the article is included.

DeAnna Spencer - EzineArticles Expert Author

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Schedule a coaching session with Frugal Solutions Expert, DeAnna Spencer.
She will design an affordable online advertising plan for you.
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How to Commit Brand Suicide

Filed under:Brand Promotion — posted on @ 5:06 am

A graphic designer spoke to me last week. His graphic design firm — let’s call it XYZ Design — was numero uno in designing labels for a large wine company. Let’s call that ABC Wines. Now ABC wines had some really super wines. They loved the incomparable graphic design of XYZ design, and continued to use them for several of their major brands. This one client alone generated tons of work and income for XYZ design right through the year.

Then It Happened…

ABC Wines sold out to another wine company. This new wine company had its own in-house graphic designers. That effectively meant XYZ Design’s income and work flow were severely hit, causing them to scramble for new clients to fill the gap.

“If only I had done what you said,” said the owner of XYZ Design, ” and not line extended into web design and other forms of graphic design and communication, I would have gone down the gurgler too”

Not true.

Line extension doesn’t mean you run just one business or have one product.

No, it doesn’t mean that at all.

Multi-tasking existed long before the advent of computers and the more skills you have, the better off you are in today’s world. However, you have to name each ‘twin’ differently to give it a very distinct identity. When you do that, your client recognises the difference and chooses that ‘twin’ for its own individual personality and character.

How Do You Line Extend Without Line Extending

In the case of XYZ Design, it would have to work in this manner. To all wine companies, they would enter the door as a ‘wine label design Specialist.’ To every wine company in the country and overseas, they would be known, not as XYZ Design but more so, as XYZ Wine Design Specialists.’

This would give the wine companies a specialist to deal with. It would help XYZ Wine Design specialists to build their reputation in the wine industry to a point where if any wine company decided to design a label, XYZ Design would be one of the main contenders.

Now, wine companies don’t do just labels. They do brochures, leaflets, annual reports, websites and tons of other stuff. Your question would be, how can I afford to lose out on that market?

Why You Never Lose Out On The Rest Of The Stuff

It’s called backdoor entry. Everyone (including your competition) is banging on the front door, trying to get in. You, on the other hand, quietly slip in through the backdoor, pick your goodies and slip out.

This is how it works in practice. If you do really good work designing wine labels, it’s almost inevitable that clients will ask you if you can design other associated material. That’s when you introduce your other company, “JKL Graphic Design” and “PQR Web Design”. Same company, different positioning and certainly different brand names. What this does, is it helps clients compartmentalize their thinking. They now think you have specialist groups working on specialist projects taking extra special attention.

This Does Two Things…

1) It helps each of your businesses take on a ‘character’ of its own without affecting the other, much like Air New Zealand is premium and Freedom Air is budget. The public knows they’re one company but still compartmentalizes them into two. You can change the character of each company, and help boil it down to the smallest possible niche, making you an expert in the category.

2) The client sees your multiple brands as different brands. When they need web design services, or when they need to recommend them, they call the web design experts. And so on with graphic design and wine labels or just about anything that you are handling.

Everyone Loves A Specialist

Would you allow a GP to work on your triple bypass? OR would you prefer a heart specialist? Even better, a doctor who does only triple bypass surgery? If you feel the difference, so does your client and to ignore this basic human instinct is to do so at your own risk.

How It Works Not Just In Business But In The Workplace Too

If you’re working in a job, the same rule applies. Be known as a genius for something. Know how several things work. But branding yourself in one skill makes you the expert. Every time the company has a fire in that section, you will be known for your fire-fighting skills.

On an ordinary basis, most employees are not known for any particular skill and wonder why they are on top of the redundancy list. Bosses don’t know what you do and why you’re special, because you haven’t been doing the ‘branding bit’. It’s better to be a specialist than the ’safe unknown.’

As Dire Straits sang in one of their songs, “Sitting on the fence is a dangerous course: You could get a bullet from the peace keeping force.”

Funny (But True) Phrases When You Forget To Obey The Rules

Jack of all trades, master of none. A bird in the hand, is worth two in the bush. And the best one of all: Keep it simple, stupid!

Keep putting these principles in action and you will see a marked improvement in your business.

Wouldn’t you love to stumble upon a secret library of small business ideas? Find simple, yet electrifying ideas on marketing strategy, psychological tactics, and branding. Judge for yourself when you read these small business ideas

Please Mr. Postman

Filed under:Great Marketing Tips — posted on @ 4:49 am

Here are a couple of email stats that make business marketers salivate: 92% of Internet users have at least one email address. 70% of all Internet purchases are made as the result of email marketing. Clearly, email marketing works, IF IT IS DONE RIGHT!

Once you’ve decided an email marketing campaign will work, (you have decided that haven’t you?) to whom do you send your newsletter, free offer, or new product announcement? ANYONE WHO HAS GIVEN YOU PERMISSION!

It’s plain and simple. To stay clear of any spam complaints and to be a good Internet citizen, not to mention a smart online marketer, send emails only to subscribers who’ve opted-in, and granted you access to their email address. Take a shortcut and ignore this advice and you risk big online trouble.

Most who undertake an email campaign, with few or no subscribers, begin to look for a way to speed things up. Their wandering eye eventually finds email list purveryors who promise to have just the right tonic to heal an anemic mailing roster. The pitch is convincing–”Buy our list of hungry customers. We’ll send your email to millions of people for $69.” The problem is, these phantom subscribers, on the lists of millions have never heard of you and opt-in, permission is not transferable.

Your course to email marketing excellence has to be charted with a list of subscribers who have given you permission. It isn’t easy to build your own list, but it’s worth every bit of the time it takes. And it’s legal! If you own a store, place an email sign up sheet near the cash register. Make sure your website has a “subscribe here” button to direct surfers to your newsletter sign up. And for those who’ve given you permission, ask them to pass your information on to their friends and family, some of whom will also join your mailing list.

For every tempting offer to buy huge opt-in email lists, there is a story of a smart marketer who builds a list of thousands of subscribers, in a short time, by doing it right. Follow that lead and do it right. Permission-based, opt-in emailings only, please.

Brian Grinonneau - EzineArticles Expert Author

Brian Grinonneau is the general manager of McMann & Tate Advertising a midwest agency that insists its clients tell their story like it has never been told before.
http://www.thresholdofadream.com

The Importance of Executive Coaching

Filed under:Life Information — posted on @ 12:54 am

Why executive coaching services are expanding and how best to
use an executive coach.

Why use an executive coach?

Nothing to be ashamed of

Unfortunately, for years, the idea of using an executive coach
was looked on as a weakness. Somehow, the higher up people got
in a company, the more responsibilities they were supposed to
handle without any outward sign that they weren’t superman or
superwoman.

It wasn’t even supposed to be the image of the swan - serene and
calm on the outside, but paddling like hell underneath. No,
people were supposed to look serene and paddle serene as well!

Fortunately, these days things have moved on a lot. It’s not
considered a weakness to seek support. At least in some
companies. There will always be those that think the stiff upper
lip is better than admitting that not only people can’t do it
alone, but it’s a whole lot better if they don’t.

All the ‘big people’ have their own coaches, mentors, ‘gurus’,
counsellors or wise person. Indeed, having an executive coach is
nothing to be ashamed of.

Pressure ‘they’ put on you

You are a key member of your company. People rely on your
leadership, interpersonal skills, judgements and decisions and
expect you to continually ‘come up with the goods’.

As a matter of course, you are called upon to give keynote
speeches, chair crucial meetings, develop strategy and people,
focus on succession planning, handle crises and deal with the
internal and external pressures that go with your position.

Part of the deal is that others do expect you to handle all that
and more with grace, professionalism, energy and enthusiasm. And
then there’s the rest of your life, too: all that work-life
balance stuff.

Pressure you put on yourself

Not only that, staying under duvet may seem very inviting,
especially if you, too, set high (if not impossible)
expectations for yourself. Unfortunately, staying under the
duvet is not an option most of the time.

Putting additional pressure on yourself is not uncommon.
Somehow, the more responsibility people are given, the stronger
their sense of obligation. Now, that’s not a bad thing. It’s
good to be really committed and responsible.

However, the downside is that people give themselves a really
hard time when they don’t live up to the expectations they’ve
set themselves. And those expectations are usually way higher
than any their companies set. They really get to a point where
they can’t see the wood for all the trees they themselves
planted.

Good executive coaching should put all these pressures into
perspective and give you tools and additional skills to cope
more effectively with everything that’s thrown at you.

Benefits of using an executive coach

It’s a place to offload

When you use an executive coach, it’s a wonderful opportunity to
offload your concerns, issues and complaints without fear of
making a career-limiting move.

Your coach offers confidentiality and objectivity

These are qualities everyone could use in their life. You want
to know that what you discuss with your coach stays between the
two of you. At the same time, getting an objective perspective
on your situation is invaluable.

You will feel more motivated and enthused

When someone is totally on your side and guiding you through
some of the rockier times in your working life, energy and
enthusiasm are released. It’s very reassuring knowing someone is
there.

They will give you unbiased practical support

Without an axe to grind, your executive coach won’t be biased,
won’t have the same prejudices and expectations others within
your company may have. They will also be able to offer you
practical suggestions and options because they may perhaps see
your issues more clearly than you are able to.

They bring outside expertise

A good executive coach should have an array of expertise and
skills that you may not have. You can expect to have your own
knowledge and skill base developed the more you use a coach.

They aren’t part of your company

This is key. An executive coach who isn’t part of your company
won’t be caught up in the politics, intrigues, pettiness or even
just the day-to-day routines.

They bring an outside perspective

Following on from the above point, the fact that they aren’t
part of the company means that they will see everything with
‘untainted’ eyes. In turn, they simply won’t see the things the
way you do and will be able to offer you fresh perspectives to
help you tackle problems more creatively.

Your confidence will increase

With someone providing unconditional support, fresh perspectives
and who is there just for you, your confidence can only
increase. Having an executive coach is like having your own
private cheering squad (even if a discreet one!).

You’ll get better at what you already do well

A good coach should help you develop what you’re good at. By
giving you a variety of skills and techniques, your qualities
and talents will grow exponentially.

Leadership and executive coaching

Leadership vacuums

We definitely hear this a lot from our various clients, how
there is a big leadership void, how they don’t make leaders like
they used to, how things would be better if they only had good
strong leadership within their organisations.

We’ve written quite a bit on leadership (link here to leadership
docs?), but it’s important to look at leadership in the context
of executive coaching.

We agree. There are leadership voids in many organisations.
There isn’t however, a lack of people who could fill those
leadership voids. The issue seems to be more about how people’s
leadership skills and potential are perceived.

Owning up

We think this is one of the best indicators of a good leader:
owning up to mistakes and showing vulnerability.

It really is all right to make mistakes. You can’t and won’t
know it all and you will screw up every once in a while -
everyone does. When you do, try not to make excuses, point the
finger of blame at someone else, sweep it under the carpet and
hope it will resolve itself on all its own or justify your own
behaviour.

Humility and maturity go hand in hand. When something goes awry,
take responsibility for what went wrong and use your executive
coach to debrief. The more you can let your coach know what has
been going on for you, the better able they will be to give you
relevant, practical suggestions to ease you through the rocky
times.

Then you’ll be exhibiting true leadership behaviour.

Being a role model

People need role models

Great, even good leaders need to be role models for the people
around them. Others look to you for guidance, wisdom, surety and
confidence. They rely on your dependability. They want to know
you’re handling it all.

So what if you aren’t? Can you still be a role model?

Of course you can.

How executive coaching can help

This is exactly where executive coaching is most needed. In
these kinds of situations you can display true leadership
behaviour just by having an executive coach.

First, you’ll be demonstrating that you, too, need support,
which in turn gives permission to the people around you to
acknowledge they might need support as well.

Second, you’ll be letting others know that you aren’t
invincible. The knock on effect of that could be that people
will be more aware of just how much you have to cope with.

In turn, if chosen well, your executive coach can be one of your
role models. Because we can guarantee that your executive coach
isn’t invincible either!

Role models aren’t indestructible. And if you want to be a great
role model, let other people know it.

Choosing an executive coach

Who’s right for me?

The spectrum of executive coaches and executive consulting
services is enormous. The executive coaching services on offer
are seemingly endless. Different people offer different skills
and it’s really important for you to be clear about what you
want from an executive coach.

If you aren’t clear what you want when you start, then that’s
one good way to find out if you’ll be able to work with someone:
by talking with you even for a brief time, a good executive
coach will be able to help you pinpoint exactly what they could
do to support you.

But there are some essentials no matter who you use.

Your executive coach has to:

Be trustworthy Be hugely experienced in dealing with a variety
of people and issues Have your best interests at heart Be
empathetic Have really good counselling skills; be direct and
clear Get to the point and give practical suggestions

And most important:

You do have to like them Whatever anyone says, if you or your
company are paying for executive coaching support, you
absolutely must get on with this person.

Some companies may have a group of executive coaches they know
and use. If you don’t like any of them, find your own!

Having an executive coach could be a major relationship in your
life. You may use them only once or decide that you want them
supporting you in an on-going role. You may decide to have a
‘check up’ or ‘MOT’ once a year.

At Impact Factory, those of us who do executive coaching have
all kinds of coaching relationships:

people we see once who have an intensive, powerful and in-depth
session people we see regularly who like to know someone is out
there just for them people with whom we have a less formal
arrangement - they use us as and when things arise and they need
an outside eye to help them However and whoever you use,
executive coaching could make a significant difference to how
you feel and what you do.

Best Home Mortgage Refinance Loan - Comparing Refinance Costs

Filed under:Great Real Estate Tips — posted on @ 12:03 am

Everyone knows that comparing lenders can help you find the best refinancing deal, but those numbers can be confusing. When you are comparing lenders, investigate rates, fees, and points. Remember too that just because a mortgage company has the lowest rates, doesn’t mean they have the best deal for you.

Comparing The Same Rates

Most financing companies will post their rates online. Lower interest on an ARM or fixed-rate mortgage can be tempting, but look at the fine print. What points or fees are required for the rate? Mortgage lenders lure consumers with low initial numbers only to have high closing costs. A better number to look at is the APR.

The annual percentage rate (APR) is required by federal law to be disclosed to consumers before signing any contract. The APR includes the mortgage’s interest rate and closing costs. This gives you an accurate idea of the total cost of the loan.

Factoring Fees And Points

Just as your original mortgage had closing costs, so to will your refinanced mortgage. Standard fees include origination, appraisal, and closing fees. Points may also be required to secure a low rate. By looking at the APR you can figure which lenders is offering the best fees in relation to their rates.

When researching for a mortgage, ask about penalty fees too. Early payment or late payment fees can be expensive. In some cases, you can waive part of these fees, such as early payment, by paying a point at closing.

Finding Your Best Deal

Depending on your situation, the lowest rate mortgage may not be the best deal. For example, if you plan to move in a couple of years, paying points for low rates may not save you money.

Before refinancing, decide how long you plan to keep the mortgage. Then compare the costs of mortgages for how long you will have them, even if you take out a 30 year mortgage that you plan to keep for only a couple of years. Mortgage calculators can help with the math.

By doing your research and analyzing lenders, you can be sure that you will end up with the best refinancing deal for your situation.

To view our list of recommended mortgage refinance lenders online, visit this
page: Recommended Refinance Lenders Online.

Carrie Reeder is the owner of ABC Loan Guide, an informational website about various types of loans.