I don't find exercise fun. For me it can be energizing but I rarely enjoy the moments I am working out. This is especially true when I am doing strength training. First I must tell you that I am a weakling. When I started working with a personal trainer about 6 months ago, I had trouble lifting 5 pounds for 3 minutes. Really. I obviously had nowhere to go but up. I've been looking for some fun ways to exercise so I don't get bored. I hope my list helps you keep moving and getting stronger.
1. Know your target
220 minus your age. Keep that formula in mind. That's your max rate. Ideally you are working out at 80% of that number to get full benefit from any cardio. A heart rate monitor is the best way to measure but those can be expensive and uncomfortable. Machines often have sensors although not always reliable. I really like the talking test. You should work out to the level that you can still talk but not sing. It should take effort to hold a conversation.
2. Vary the pace
So you know about ideal heart rate for cardio. Unfortunately your body adjusts quickly to your effort. To keep your brain and lungs guessing, change the pace. Go to the upper end of your heart rate for three minutes and then slow down for three. Next time, try a long, slow workout. This will burn fat. Now you can try a constant pace that challenges you. The point is to do something almost every day and change the routine.
3. Get outside
Yesterday my husband and I worked out by walking at the park. Although not as intense as when we're at the gym, we spent more than an hour. Being outdoors watching people and nature keeps us going longer. We don't live near mountains so our hiking has to be on pavement.
4. Dance
This is my favorite way to exercise. You'll never meet a less coordinated person but I love to dance. Turn up your favorite music and spend 20 to 30 minutes moving to the beat. Even better if you convince a partner to join you.
5. Play games
My brother and his family have a Wii. They get family workouts in and have a blast doing it. My favorite so far is Wii Active by EA Sports. I especially like the mix of strength training and cardio without the stopping and starting I find in Wii Fit.
6. Ask for help
Your local Y or gym probably offers training sessions. Take advantage of this expertise. I got 4 strength routines created and now can do them on my own. Having a professional guide me through helped shape my behavior so my form is correct. Doing exercise the wrong way can be damaging.
7. Lean to the east
Eastern cultures have many forms of exercise that combine strength and flexibility. Americans have readily adopted yoga and Tai Chi. I found a few DVD's at the local store that guide me through routines for a nice change of pace.
8. Have great sex
What's better than an exercise that uses all three components of exercise, strength, flexibility, and cardiovascular activity?
9. Get a grip
A very recent study on aging found that people who could rise quickly from the seated position have a longer life expectancy. One more exercise that seemed an immediate predictor was hand strength. Participants at the low end of the strength scale were at much higher risk than those at the higher end. I did a quit squeeze test and can tell I have room for improvement in this area.
10. Adopt a puppy
A two year old also works. Following a young child or active dog around all day will wear you out. Pet owners are more likely to walk when they focus on their animal's health. Funny that we won't do something for ourselves but will lace up the sneakers if Rover needs to walk.
Wednesday, September 29, 2010
Saturday, September 25, 2010
Your Career: Instead of procrastinating
I've taught time management classes for more than a decade. You'd think that I would be an expert by now. There is a big difference between knowing something and doing something though. I know there are only 24 hours in a day. I know that it isn't a good idea to procrastinate. Still, I wish I had more time and still I put off boring or tedious chores. Today's list is a reminder to me and hopefully to you of those tips and tricks that help us stay caught up and on track.
After doing the research for this one, I was inspired to mulch the flower beds. I love the way freshly mulched gardens looks but don't enjoy the labor that goes along with it. Now I can sit back, enjoy a beautiful day on the deck gazing out at happy, weed-free flower beds.
1. Make unpleasant tasks fun
I found lots of ideas on this one. Listen to music. Race the clock. Distract yourself with television or a video. Get coworkers involved. Many years ago when I was a grad student, we had to stuff 200 conference notebooks. Instead of huddling at our desks, we gathered in the conference room, brought snacks, chatted and worked. I learned more about my fellow students that day then in the previous year.
2. Schedule time
the first 90 minutes of your day are for creative work. After that take a break to accomplish something you've been putting off. Brain research says we work in 90 minute intervals and then need time to chat or do something mindless.
3. Delegate
Ever found yourself saying "if you want something done right..." You know the rest, don't you. I am so guilty of this. I like to do it my way. The problem with that is that my list gets too long. Be careful not to give away only the dull items or no one will want to help you. Share the workload and you'll benefit from new ideas and fewer to do lists.
4. Examine the consequences
There are many reasons we procrastinate according to the experts. One is that we are handed work we really don't believe in. Last year my manager assigned me to a project that was clearly going nowhere. We met weekly to create a program that no one wanted. Talk about discouraging! My motivator was looking at the consequence of not doing the work assigned. I would make my manager look bad by not representing the department well. I must admit that I wasn't a superstar on this but I did my part on time every time.
5. Work before reward
My parents taught me this one. Get the yucky stuff done so you can enjoy the fun. I woke up today and got the garden chores finished. Now I can relax. Save the interesting projects until after the dull ones. Do your homework before you watch TV.
6. Simplify
Some of what we have on our to do list is self-generated. The choices we make create work. When you take things out of the environment, you have fewer chores. I have made a conscious decision not to have many decorative items at home.A family friend visited and asked my daughter why the house was bare. Compared to hers, it is. I can dust and vacuum more easily because the table tops are accessible. I won't win any design awards but have hours free to do what I want.
7. Abandon perfection
At least I am good at this one. It's a problem for many though. Wanting everything you touch to be perfect takes time. Too much time. Learn where to invest in the details and spend your time there. Other places a quick and dirty job is sufficient. In the work world, it's important to know the difference. Your cultural mores should help you figure this out.
8. Hire help
This one is for the home unless you own your own business. Sometimes, it is better to pay someone to get a task done than to let it sit on your list undone. My daughter gets paid to wash my two border collies. Trust me, it is a bargain. I don't have the strength or patience. She enjoys the compensation. I can't prune a tree or build a fence either.
9. Spend 5 minutes
When my girls were little the house was full of toys. These toys spread faster than kudzu in Georgia. I read a tip that saved my sanity. We called it 5 minute clean up time. Both daughters were willing to work for 5 minutes. I set a timer and off we raced. It's amazing how much 5 minutes of focused attention can get you.
10. Learn your peak performance time
Brains are wired to work best at certain times of the day. Are you a morning lark, getting lots done before your coworkers even arrive? You might be an afternoon achiever most productive after lunch and into the evening. Use your peak time to get the most important tasks accomplished and save non-peak time for easy-to-complete or mindless chores. If you spend a few minutes making a prioritized list or work needing to gt done, you can schedule them. I do my creative thinking early in the day, early in the week and save the easy projects for Friday when I am less motivated and thinking about the weekend. Frankly my Friday work isn't my best so I plan ahead.
What are the types of chores you put off? Any secrets to share with us? Post your most hated tasks and ideas for getting them done in the comment section below.
After doing the research for this one, I was inspired to mulch the flower beds. I love the way freshly mulched gardens looks but don't enjoy the labor that goes along with it. Now I can sit back, enjoy a beautiful day on the deck gazing out at happy, weed-free flower beds.
1. Make unpleasant tasks fun
I found lots of ideas on this one. Listen to music. Race the clock. Distract yourself with television or a video. Get coworkers involved. Many years ago when I was a grad student, we had to stuff 200 conference notebooks. Instead of huddling at our desks, we gathered in the conference room, brought snacks, chatted and worked. I learned more about my fellow students that day then in the previous year.
2. Schedule time
the first 90 minutes of your day are for creative work. After that take a break to accomplish something you've been putting off. Brain research says we work in 90 minute intervals and then need time to chat or do something mindless.
3. Delegate
Ever found yourself saying "if you want something done right..." You know the rest, don't you. I am so guilty of this. I like to do it my way. The problem with that is that my list gets too long. Be careful not to give away only the dull items or no one will want to help you. Share the workload and you'll benefit from new ideas and fewer to do lists.
4. Examine the consequences
There are many reasons we procrastinate according to the experts. One is that we are handed work we really don't believe in. Last year my manager assigned me to a project that was clearly going nowhere. We met weekly to create a program that no one wanted. Talk about discouraging! My motivator was looking at the consequence of not doing the work assigned. I would make my manager look bad by not representing the department well. I must admit that I wasn't a superstar on this but I did my part on time every time.
5. Work before reward
My parents taught me this one. Get the yucky stuff done so you can enjoy the fun. I woke up today and got the garden chores finished. Now I can relax. Save the interesting projects until after the dull ones. Do your homework before you watch TV.
6. Simplify
Some of what we have on our to do list is self-generated. The choices we make create work. When you take things out of the environment, you have fewer chores. I have made a conscious decision not to have many decorative items at home.A family friend visited and asked my daughter why the house was bare. Compared to hers, it is. I can dust and vacuum more easily because the table tops are accessible. I won't win any design awards but have hours free to do what I want.
7. Abandon perfection
At least I am good at this one. It's a problem for many though. Wanting everything you touch to be perfect takes time. Too much time. Learn where to invest in the details and spend your time there. Other places a quick and dirty job is sufficient. In the work world, it's important to know the difference. Your cultural mores should help you figure this out.
8. Hire help
This one is for the home unless you own your own business. Sometimes, it is better to pay someone to get a task done than to let it sit on your list undone. My daughter gets paid to wash my two border collies. Trust me, it is a bargain. I don't have the strength or patience. She enjoys the compensation. I can't prune a tree or build a fence either.
9. Spend 5 minutes
When my girls were little the house was full of toys. These toys spread faster than kudzu in Georgia. I read a tip that saved my sanity. We called it 5 minute clean up time. Both daughters were willing to work for 5 minutes. I set a timer and off we raced. It's amazing how much 5 minutes of focused attention can get you.
10. Learn your peak performance time
Brains are wired to work best at certain times of the day. Are you a morning lark, getting lots done before your coworkers even arrive? You might be an afternoon achiever most productive after lunch and into the evening. Use your peak time to get the most important tasks accomplished and save non-peak time for easy-to-complete or mindless chores. If you spend a few minutes making a prioritized list or work needing to gt done, you can schedule them. I do my creative thinking early in the day, early in the week and save the easy projects for Friday when I am less motivated and thinking about the weekend. Frankly my Friday work isn't my best so I plan ahead.
What are the types of chores you put off? Any secrets to share with us? Post your most hated tasks and ideas for getting them done in the comment section below.
Wednesday, September 22, 2010
Your family: Instead of raising a brat
Everyone loves their children, at least most of the time. A few weeks ago, I read a report on child-rearing trends. Many years ago, I started my career teaching parenting classes for a non-profit agency. I have always been interested in the topic. The focus twenty years ago was helping parents with discipline. Spanking was out, talking was in. I have no idea how we've done with the spanking aspect but apparently we're wildly succesful as a nation on talking. According to this article, our kids are tuning us out.
Let me start by saying that I am not an expert. My daughters are far from perfect. It must be hereditary. Today's list is focused on raising responsible, thoughtful kids who delay immediate gratification for long term success at least some of the time. I believe there are many ways to parent and run immediately from any author who claims to have the key. There are too many parents and too many kids out there for a one-size-fits-all approach. Hope you get an idea that helps.
1. Speak then act
As a parent you need both, in this order. Kids need to understand why you make decisions and how their behavior affects others. Sometimes, explanations are enough. If you've explained why and the behavior doesn't change, you need to act. Over-warning is annoying and teaches children that you don't mean what you say. P.S. This one applies to you too. If you say you're going to do something then show your kids what it means to act on your word. Nothing beats a strong role model.
2. Think of others
Here's what I notice as a parent whose children rarely appear with me in public: parents don't think about the feelings of others enough. We all know that kids throw tantrums. We also know that McDonald's is a great place for kids to cut loose. When I am eating at a nice restaurant, say anywhere with candles, I resent having to listen to screaming babies, even happy ones. Airplanes are difficult. I remember that well. You may not be able to control fussing but you can keep your child from kicking the seat in front of you or throwing food.
3. Let kids fail
My daughter has a scholarship to college. Cool, right? Still, she needs to complete the application to get officially accepted. As I write this, it's not done. Huge consequences happen if she forgets or procrastinates. Believe it or not, I am willing to let them happen. My girls will tell you many similar stories. I don't bail them out. If they forgot a lunch for school, I didn't take them something. They ate yucky forget-your-lunch sandwiches from the cafeteria. My nightmare parenting story is to have grandchildren with irresposible parents. Hopefully by letting them make mistakes now and suffer from those mistakes, my grandchildren will prosper.
4. Don't bribe
I see this one often. I may have done it often when the kids were younger. The sentence goes like this: "If you do ______, then we'll stop at McDonald's on the way home." You can substitute any bribe at the end. You may know your go-to influencer. It's Ok to have treats. Enjoy them with your kids. Making every difficult or unpleasant task have a reward is not a great life skill. Too many tasks in the adult world have no carrot at the end. People need inner-discipline. Help your children develop that now.
5. Play board games
This one deosn't seem to belong on my preachy list. I'll take a break from fussing and share this cool tidbit. Playing old-fashioned games accomplishes a couple of things. You spend time together AND kids use their brain. Another benefit? They also learn to win and to lose. Choose age appropriate games and introduce new ones as they are able. My niece can play many adult games at age 8 because her parents keep them aoround and play often.
6. Explain and negotiate
It may have sounded earlier like I wasn't a fan of talking. On the contrary. Kids need explanations. Give them as much information as they can understand and then just a little more to help them stretch. Teaching them negotiation prepares them for all kinds of adult activities. Marriage is full of negotiation. If you want happily married children allow them to negotiate. When my daughter was young and I asked her to clean her room, she readily replied "How clean do you need it?" I never thought of her response as defiance. To me it was perfect negotiation.
7. Take time for yourself
A tired and over-worked parent is much more likely to give in and give up. Spoiled brats love exhausting mothers and fathers so they can get what they want. Get the sleep you need. Make sure you get a break. You'll be more confident and feel better about your decisions if you do.
8. Buy a trumpet
Ok, somthing quiet is even better. Many studies on delayed gratification and long term effects have some link to playing an instrument. I'm not sure if it's the dedication needed to practice or the impact music has on developing brains. Whatever the link, it's there.
9. Teach kids about money
How? Don't buy too much. Now buy even less. The average suburban child has tons of stuff. So much so that you perhaps have an attic or garage full of the overflow stuff. My neighbors have three kids and so much kid stuff that they rent a storage room and rotate toys in and out of storage.
10. Indulge on purpose
Everyone loves a day of indulgance. Plan it, enjoy it, and remember it. By setting it up as something special it creates meaning and sends the message that it won't happen everyday. I don't do this enough with my daughters. It's easy to get wrapped up in the daily tasks and forget to take time to have a special treat together. When I was living on next to nothing while in grad school, I did this better. Anything we bought was special. We took long walks and talked. we played cards or games. On a very special night we went out for a taco. I couldn't even afford one for myself. what's funny is that the girls talk about this taco night experience as a highlight. It gets more play in the house than amusement parks and water worlds. It must have been the specialness because, trust me, the tacos weren't that good.
Let me start by saying that I am not an expert. My daughters are far from perfect. It must be hereditary. Today's list is focused on raising responsible, thoughtful kids who delay immediate gratification for long term success at least some of the time. I believe there are many ways to parent and run immediately from any author who claims to have the key. There are too many parents and too many kids out there for a one-size-fits-all approach. Hope you get an idea that helps.
1. Speak then act
As a parent you need both, in this order. Kids need to understand why you make decisions and how their behavior affects others. Sometimes, explanations are enough. If you've explained why and the behavior doesn't change, you need to act. Over-warning is annoying and teaches children that you don't mean what you say. P.S. This one applies to you too. If you say you're going to do something then show your kids what it means to act on your word. Nothing beats a strong role model.
2. Think of others
Here's what I notice as a parent whose children rarely appear with me in public: parents don't think about the feelings of others enough. We all know that kids throw tantrums. We also know that McDonald's is a great place for kids to cut loose. When I am eating at a nice restaurant, say anywhere with candles, I resent having to listen to screaming babies, even happy ones. Airplanes are difficult. I remember that well. You may not be able to control fussing but you can keep your child from kicking the seat in front of you or throwing food.
3. Let kids fail
My daughter has a scholarship to college. Cool, right? Still, she needs to complete the application to get officially accepted. As I write this, it's not done. Huge consequences happen if she forgets or procrastinates. Believe it or not, I am willing to let them happen. My girls will tell you many similar stories. I don't bail them out. If they forgot a lunch for school, I didn't take them something. They ate yucky forget-your-lunch sandwiches from the cafeteria. My nightmare parenting story is to have grandchildren with irresposible parents. Hopefully by letting them make mistakes now and suffer from those mistakes, my grandchildren will prosper.
4. Don't bribe
I see this one often. I may have done it often when the kids were younger. The sentence goes like this: "If you do ______, then we'll stop at McDonald's on the way home." You can substitute any bribe at the end. You may know your go-to influencer. It's Ok to have treats. Enjoy them with your kids. Making every difficult or unpleasant task have a reward is not a great life skill. Too many tasks in the adult world have no carrot at the end. People need inner-discipline. Help your children develop that now.
5. Play board games
This one deosn't seem to belong on my preachy list. I'll take a break from fussing and share this cool tidbit. Playing old-fashioned games accomplishes a couple of things. You spend time together AND kids use their brain. Another benefit? They also learn to win and to lose. Choose age appropriate games and introduce new ones as they are able. My niece can play many adult games at age 8 because her parents keep them aoround and play often.
6. Explain and negotiate
It may have sounded earlier like I wasn't a fan of talking. On the contrary. Kids need explanations. Give them as much information as they can understand and then just a little more to help them stretch. Teaching them negotiation prepares them for all kinds of adult activities. Marriage is full of negotiation. If you want happily married children allow them to negotiate. When my daughter was young and I asked her to clean her room, she readily replied "How clean do you need it?" I never thought of her response as defiance. To me it was perfect negotiation.
7. Take time for yourself
A tired and over-worked parent is much more likely to give in and give up. Spoiled brats love exhausting mothers and fathers so they can get what they want. Get the sleep you need. Make sure you get a break. You'll be more confident and feel better about your decisions if you do.
8. Buy a trumpet
Ok, somthing quiet is even better. Many studies on delayed gratification and long term effects have some link to playing an instrument. I'm not sure if it's the dedication needed to practice or the impact music has on developing brains. Whatever the link, it's there.
9. Teach kids about money
How? Don't buy too much. Now buy even less. The average suburban child has tons of stuff. So much so that you perhaps have an attic or garage full of the overflow stuff. My neighbors have three kids and so much kid stuff that they rent a storage room and rotate toys in and out of storage.
10. Indulge on purpose
Everyone loves a day of indulgance. Plan it, enjoy it, and remember it. By setting it up as something special it creates meaning and sends the message that it won't happen everyday. I don't do this enough with my daughters. It's easy to get wrapped up in the daily tasks and forget to take time to have a special treat together. When I was living on next to nothing while in grad school, I did this better. Anything we bought was special. We took long walks and talked. we played cards or games. On a very special night we went out for a taco. I couldn't even afford one for myself. what's funny is that the girls talk about this taco night experience as a highlight. It gets more play in the house than amusement parks and water worlds. It must have been the specialness because, trust me, the tacos weren't that good.
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