When will you see results? Tomorrow? In a week? Well this is going to vary from person to person, there are some general rules to go by when it comes to noticing all that hard work. Hear what Steve Edwards, Vice President of Fitness and Nutrition at Beachbody, and Tony Horton had to say about it.
While there is no accurate timetable to seeing results you can generally feel results happening on day one. Are you sore? Results are coming. Are you hungry? Ditto. As your body adapts to exercise, you are making internal changes, meaning results are on the way. Your body will resist the change. That’s because its natural defense (law of homeostasis) is to protect the state it’s in, even if that state is unhealthy. Its response to this is to fight it with hormonal releases. How well it adapts varies with every single individual, which is why we are constantly advising people not to look at their scale all the time and, instead, trust measurements and pictures. Some people start seeing results in a few days. Others may take many weeks. And none of that matters because the healthy lifestyle will always win in the end. If you keep at it, train hard, and eat well, your body will—absolutely, as it has no choice—change over time. Stay consistent for long enough and you’ll look like a Greek statue. It’s a physiological law.
During one of Tony’s Live chats, he and Steph Saunders got a question from a female Team Beachbody member who was on Day 36 of P90X, and wondering when she would start to see results. If you’re wondering what he told her… click here
When Will You See Results?
The idea isn't to be perfect every day -- that's not realistic. But, when your kitchen is stocked with healthy options and you're armed with the knowledge that your breakfast sandwich contains 49% of your daily value of fat, making good choices suddenly isn't so challenging.
Make the shake the norm -- the sandwich the exception.
-Shakeology post on Facebook
A Pessimist's Guide to Being an Optimist
When you think health, what comes to mind? Gym? Salads, hold the dressing? Sure, physical fitness and diet are part of being healthy, but that's not all of it. Your mental state influences your overall well-being, too. And the true measure of mental fitness is how optimistic you are about yourself and your life.
Optimism is the "state of having positive beliefs." It's synonymous with certainty, confidence and elation; enthusiasm, happiness and idealism. Pessimism is the "belief in bad outcomes." Andit's synonymous with cynicism, despair and gloom; hopelessness, melancholy and unhappiness.
Afraid you might be more of a pessimist than an optimist? You can learn how to control your thinking in very specific ways so that you feel terrific about yourself and your situation, no matter what happens.
You may not be able to control events but you can control the way you react to them. Here are three basic differences in the reactions of optimists and pessimists:
1. Control your reactions and responses.
An optimist sees a setback as temporary, while the pessimist sees it as permanent. The optimist sees an unfortunate event as a temporary event, something that is limited in time and that has no real impact on the future. The pessimist, on the other hand, sees negative events as permanent, as part of life and destiny.
2. Isolate the incident.
An optimist sees difficulties as specific, while the pessimist sees them as pervasive. This means that when things go wrong for the optimist, he looks at the event as an isolated incident largely disconnected from other things that are going on in his life.
For example, if something you were counting on failed to materialize and you interpreted it to yourself as being an unfortunate event, just something that happens in the course of life and business, you would be reacting like an optimist. The pessimist, on the other hand, sees disappointments as being inescapable. To him they are indications of a problem or shortcoming that pervades every area of life.
3. Don't take failure personally.
Optimists see events as external, while pessimists interpret events as personal. When things go wrong, the optimist will tend to see the setback as resulting from external factors over which one has little control.
If the optimist is cut off in traffic, for example, instead of getting angry or upset, he will simply downgrade the importance of the event by saying something like, "Oh, well, I guess that person is just having a bad day." The pessimist, on the other hand, will react as though the other driver has deliberately acted to upset and frustrate him.
The hallmark of the fully mature, fully functioning, self-actualizing personality is the ability to be objective and unemotional when caught up in the inevitable storms of daily life. The superior person has the ability to continue talking to himself in a positive and optimistic way, keeping his mind calm, clear and completely under control. The healthy personality is more relaxed and aware and capable of interpreting events more realistically and less emotionally than is the immature personality. As a result, the optimistic person exerts a far greater sense of control and influence over his environment, and is far less likely to be angry, upset or distracted.
So, resolve to be an optimist. Remember to:
• Remind yourself continually that setbacks are only temporary, they will soon be past and nothing is as serious as you think it is.
• Look upon each problem as a specific event, not connected to other events and not indicative of a pattern of any kind. Deal with it and get on with your life.
• Recognize that when things go wrong, they are usually caused by a variety of external events. Say to yourself, What can't be cured must be endured, and then get back to thinking about your goals.
5 Simple Mason Jar Salads
We’re big fans of prepping healthy meals ahead of time that we can take with us when we’re on the go. Doing so helps us stick to our nutrition goals and saves us time during the week.
That’s just one reason we love these simple mason jar salads. Not only are mason jars totally hip, their vertical shape makes them especially nice for storing salads. Since the dressing is at the bottom of the jar, and the greens are at the top, nothing gets soggy! They’re also relatively inexpensive and can be purchased by the dozen at major retailers like Target, Kmart, and Amazon.
Here are few tricks to keep in mind for creating the perfect mason jar salad:
Start with the dressing
Pour the dressing in first to coat the bottom of the jar. Dressings like vinaigrette work best. Thicker dressings can stick to the jar.
Layering is the key
The secret to a perfect mason jar salad is layering. The first ingredients you add are what create a barrier between the dressing and the lettuce, so add hearty ingredients that won’t soak up the liquid such as carrots, peppers, or beans.
When to add grains
None of the salads below contain grains, but that doesn’t mean yours shouldn’t. Whole grains keep well for several days and add flavor, texture, and fiber. Good choices are quinoa, brown rice, farro, and whole-grain pasta.
What about fruit?
Fresh fruits are delicious, but you’ll want to make sure to eat them sooner than later. Soak sliced fruits like apples and pears for a few minutes in salted water before adding them to the jar to prevent browning. Detailed instructions on how to do this can be found in our recipe for Apple, Fennel, and Arugula Salad.
Pack layers tightly
You want as little air as possible between layers to help your salad stay fresh longer.
Greens go at the top
Remove as much moisture as possible from washed lettuce to prevent wilting. Pack your arugula, spinach, or other greens at the top of the jar. You’ll be surprised at how much you can fit in the small space.
Keep your jars upright
When storing or transporting, keep jars upright to prevent the dressing from reaching the greens.
How to eat it
Shake up your jar and then pour everything into a bowl and serve! In a pinch, you can eat straight from the jar, but it’s hard to mix everything well when it’s tightly packed.
Follow the steps above and you’ll find you can create a mason jar salad with any of your favorite ingredients. Here are 5 to get you started:
You are always being told to “Eat the rainbow!” and here is the perfect way to do it! Each vegetable in this beautiful salad contains different phytonutrients. Carrots and yellow bell peppers are rich in beta-carotene, red peppers contain lycopene, and red cabbage has powerful antioxidants…and we just love how it tastes! Get the recipe
Chicken and Black Bean Burrito Salad
This salad is brimming with all of the colorful ingredients you desire in a burrito, and like a burrito, it comes in its own perfectly portable package. But, the dressing is the real star. The recipe calls for fresh lime juice, cilantro, a whole seeded jalapeño, garlic, and cilantro! Get the recipe.
Blue Cheese, Pear, and Spinach Salad
If you love blue cheese as much as we do, you’ll love this simple salad made with pears, toasted pecans, and pomegranate seeds. Can’t find pomegranate seeds? Substitute them with dried cranberries. Get the recipe.
Apple, Fennel, and Arugula Salad
This hearty salad has tons of crunch thanks to its sweet apples, fennel, and toasted pecans. Not familiar with fennel? We urge you to give it a try. Not only is it an excellent source of fiber and important phytonutrients, it has a lovely sweetness and slight licorice flavor. Get the recipe.
Chickpea Salad with Minty Yogurt Dressing
We love the combination of chickpeas, crisp bell pepper, and refreshing cucumber in this Mediterranean salad. It’s brought together with a creamy yogurt dressing with fresh mint and garlic, and feta and parsley add the finishing touches. Get the recipe.
All photos by Kirsten Morningstar
5 Ways You Might Be Sabotaging Your Weight Loss
If you just started an exercise plan or are working out more consistently, you may need to change how you fuel your body to get the most out of it. Common nutrition mistakes such as drinking your calories or eating too much post-workout may be the reason why you can’t lose weight (or inches) even though you’re giving it your all. Although getting fit isn’t just about the scale, it’s still an important factor, so we’ll break down 5 common problems—and how to fix them—to get you back on the path to results.
Problem 1: You have no idea how many calories you’re really eating
It’s common to think more exercise = more calories. But if you’re trying to lose weight, you may be adding on as many calories as you’re burning—or more. “Think about the food that you’re eating to fuel your workouts and ask yourself how it fits into your total calorie allotment for the day,” advises Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Just because you hit the cardio hard today doesn’t automatically mean you can supersize dinner. “Most people have no idea how much they’re really eating.” To get honest with yourself about your calorie needs, write downeverything you eat for a day (yes, even that handful of nuts you’re holding right now) or use a site like MyFitnessPal. You’ll probably be surprised by your final number.
Problem 2: You’re hydrating with a sports drink
If you’re doing a hard, prolonged workout, then hydrating with a sports drink can be a good thing, but for your standard, at-home program, you’re usually better off with water. Sports drinks contain about 50 calories per 8 oz., and 14 grams of sugar (about 3.5 teaspoons). Your body will probably burn though that in an hour-long workout, but then you won’t be mobilizing fat stores as much. As for the electrolytes, yes, an hour-long program depletes them, but it’s nothing a good recovery drink can’t fix.
Problem 3: You’re addicted to that pre-workout snack
As long as they’re getting enough balanced calories in their diet, the average person should have all the glycogen stores they need to get through an hour-long workout, even first thing in the morning. Eating something beforehand might give your performance a little boost, but if you skip it you’re better off—teaching your body how to mobilize fat stores for energy (just like in Problem 2). The exception to this is if you “bonk” or run out of glycogen and blood sugar partway through your workout. When this happens, you don’t just feel a little pooped; you feel as though you’ve just run into a brick wall. If this happens, 50–100 calories of simple carbs, 10 minutes before you start, should fix it. Half a banana would be ideal.
Problem 4: You’re eliminating all carbs
So many exercisers try to eliminate starchy carbs—including whole grains and starchy vegetables like potatoes and corn—when they’re trying to lose weight. But it’s water weight you’re losing, not fat. Not only that, the strategy can backfire. Depleting carbs from your diet means that you have to tap into your lean protein stores for energy, which ultimately can decrease your lean muscle mass. Muscle is critical for upping your metabolism—and burning more calories even while you sit around—so you may see your weight plateau. The lesson? Don’t be afraid to incorporate some whole grains and starchy veggies into your daily diet.
Problem 5: You’re not working out hard enough
If you notice you come home from a run only to find that you’re noticeably hungrier, consider upping the intensity of that run. A recent study in the International Journal of Obesity looked at sedentary, overweight men who either worked out at a moderate pace for 30 minutes or completed a high-intensity interval workout for the same amount of time. Those who did the intense interval exercise ate less at a subsequent meal, as well as the next day. Not every workout should be an intense interval session, but fitting in one or two a week can help turn the dial down on your appetite.
This article originally appeared on MensHealth.com
Suppleme nts are a fast and convenient way to get your post-workout nutrition. But they aren't the only way. When your goal is to get 25 to 30 grams of high-quality protein, along with some carbs to help boost protein synthesis, and whatever else you need to fill you up, you have a world of options.
In general, it's hard to go wrong with a post-workout turkey sandwich, or with grilled chicken on a salad or as an entree. Take-out sushi from a local grocery store or Asian restaurant will also work. Eight pieces of tuna sushi should give you 30 grams of protein and about 400 total calories.
Eggs are always a good choice when you work out in the morning. And if your need for protein coincides with a business lunch or a night out with family or friends, you can treat yourself to a steak or seafood.
The following are just a few choices from chain restaurants. Your muscles will thank you for any of them.
Stress Got Your Metabolism Down?
I'm sure you've heard of the fight-or-flight response, and you probably know that it's the way your body reacts to danger or stress. But do you know what the fight-or-flight response is? You guessed it: It has to do with hormones.
When you're faced with a danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. When stress is always present, your body can't get rid of the excess cortisol built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend have hair-trigger epinephrine reactions and chronic high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 milligrams a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.
Results are about what you DO and the healthy habits you form. The BEAST says there's no magic, only hard work and dedication.
Talking about it isn't going to make it happen.
Less talk, more grind.
... Just like I say in the BOOK OF BEAST, it's what you do in the 23 hours that you're not working out that counts, and it starts with Shakeology.
By Sagi AKA Beast
With Beachbody on Demand, you have unlimited access to stream hundreds of world-class Beachbody workout programs on your laptop, your smartphone, or your tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs required. Want access to Beachbody On Demand, but not a Premium Paid Member of the Team Beachbody Club?
So, we asked people to show us where they are using Beachbody on Demand using the hashtag #BOD, and we were blown away by the creative responses we received. Each of these fitness fanatics won $100 for sharing their photos and proved that you really can workout anywhere!
52+ Ways to Get Out of Your Comfort Zone
We’re ruled by habits. We do things the same old way because it’s comfortable. But the risk in staying firmly inside our comfort zones is that it creates psychological barriers that can lead to real limitations, says author and speaker Denis Waitley, who has advised Olympic athletes on how to gain a mental edge. Because we haven’t done anything dynamic in a long time, we begin to think we can’t, he explains.
But, hey: It’s the new year. Fifty-two weeks stretch out ahead of us, offering plenty of opportunity to pencil into the calendar new ways to grow and test ourselves, to try something big or start small.
Below are 52-plus ideas that will help boost creativity, add zest to life and amp up your brainpower. After all, says William J. Hall, M.D., director of The Center for Healthy Aging at University of Rochester Medical Center, “When you start something new, particularly in the creative area, it’s just like a whack on the side of the head to your brain.”
1. Go from fearful… to stunt pilot. Shy and fearful as a kid, Cecilia Aragon was 11 when she learned to bicycle, and when she climbed a ladder, her fear of heights made her break into a sweat. “What I kind of realized was that if I was going to do anything, I had to expand my comfort zone pretty dramatically. I started doing that,” says Aragon, whose fear-smashing breakthrough came as a grad student when she rode in a four-seater Piper Archer plane and a friend handed her the controls. She marveled as she steered the plane (with the friend’s help) over the Golden Gate Bridge and California coast—and upon their landing, she signed up for pilot classes. “I was in heaven.”
Despite her 5-foot-2 frame requiring a booster seat in typical planes, she became an aerobatic pilot so good at low-altitude loops and spins that she won trophies and competed in the World Aerobatic Championships. “I feel the fear; it’s just that I use it. I use it to make my flying sharper rather than paralyze me.”
A bonus side effect: Completing her doctorate and applying for a university academic position didn’t seem scary compared to flying headlong toward the ground and potentially ending up in a fireball. She went on to work for NASA and heads the Scientific Collaboration and Creativity Lab at the University of Washington.
2. Read a book a month; consider Moonwalking with Einstein, which follows author Joshua Foer’s quest to improve his memory for the U.S. Memory Championship. Reading will increase your vocabulary, help you express goals, open your mind to new ideas and perspectives, and studies show lifelong brain-stimulating activities like reading could help stave off Alzheimer’s disease.
3. Unplug tech gadgets for No-Tech Sundays. Digital life columnist Monica Guzman found it difficult. “I can behave like quite the tech addict,” admits Guzman, who writes for Geekwire and The Seattle Times. Practically speaking, “shutting everything off—the phone, the laptop, the iPad—when the familiar cycle of questions still ran in my head: What’s in my email? What’s going on on Twitter and Facebook?—was excruciating. Emotionally, it was easy. A part of me had wanted, for months, to get really, truly disconnected, even if just for a while.”
Guzman recommends the practice, “though it may not be as refreshing and important for others as it was for me. I think it depends on how sucked in you feel to your digital life, and how confident you are that you have control over it.”
4-6. Not a techie? Download an app or learn a new computer program that has you daunted. Try it. You may surprise yourself. If you’re always using PowerPoint, find an alternate program to use instead. (See “Punch Up Your Presentations")
7-11. Find a new hobby associated with physical movement, such as painting, dancing, learning a musical instrument, perfecting your voice or learning to type. Neurons that fire together grow together; there seems to be some kind of connection between thinking great thoughts and doing something with your feet, mouth or body, Hall says. These types of things have a real blunting effect on more serious disorders, such as Alzheimer’s disease, the physician adds.
12. Learn to tango. “I would think that everyone in Argentina ought to live to 1,000,” Hall jokes, thanks to the physical movement, creativity and degree of learning involved.
13. Find a role model who overcame big hurdles to do what you want to do. A 70-year-old woman once told stunt pilot Aragon that she’d love to learn to fly, but thought she was too old. Aragon replied: “There’s an 85-year-old aerobatic pilot having a great time of it and she learned when she was older than you.” The point: Getting out of your comfort zone is easier if you know of someone who has paved the way.
14-15. Create a major concrete goal requiring many incremental ones, such as running your first marathon while training to climb Denali (Alaska’s Mount McKinley). Witness what San Francisco-based venture capital investor and triathlete Gordon Ritter is doing. By getting out of his comfort zone, he clears his mind of the details of everyday life, fostering new ideas and “aha” moments. “We sort of trip through life doing what’s right in front of us,” says Ritter, a cloud investor, entrepreneur and founder/general partner of Emergence Capital who previously rowed crew while at Princeton and summited Aconcagua in the Andes.
“Most people look at mountains and think: There’s no way I can do that. These mountains are so ominous,” but he says climbing drives home the lesson that a mountain is one big slope that requires putting one foot in front of another—just like accomplishing big goals in business can be, metaphorically speaking.
Ritter’s training regimen also includes strapping on a backpack and getting on the Stairmaster set for high resistance for an hour and a half. He also plans to tie a tractor tire to his waist and drag it around. “I continue to find ways to get out of my comfort zone,” he says. If you go too long without pushing boundaries, “you do get stale.”
16. Brush your teeth while standing on one leg. “It gets you to balance,” says SUCCESS contributing editor Mike Roizen, M.D., who is the Cleveland Clinic’s chief wellness officer and co-author with Mehmet Oz, M.D., of the best-selling YOU series of books. Make sure to do it in a safe environment where you won’t fall (not on a slippery tile floor).
17. Get intentionally lost and try to find your way back using maps. “Do it when you’ve got some extra time,” Roizen says. He avoids using a GPS as a matter of routine. “The only time I really turn that on is when I’m totally lost.”
18-19. Get creative: Try a new recipe. Take an art class. When confronted with a problem, don’t stress out; think creatively about how to solve it. There isn’t just one specific type of creative person, says researcher Nicholas Turiano, and you can become more creative just by trying new things. “Keeping the brain healthy may be one of the most important aspects of aging successfully—a fact shown by creative persons living longer in our study,” says Turiano, who is a National Research Service Award postdoctoral fellow at the University of Rochester Medical Center’s psychiatry department. His study, published in June in the Journal of Aging and Health, found a link between a longer life and creative thinking and openness. “It is likely that those individuals high in creativity maintain the integrity of their neural networks even into old age. And since the brain is the powerhouse or command center for all functions in the body, there is definitely an advantage to continually exercise the brain—which is a hallmark of those high in creativity.”
20-23. “Live in prime time rather than watching in prime time,” says Waitley, who limits his TV viewing to an hour daily. Look at how you spend your time: Wasting time and procrastination practically define the comfort zone—you really don’t want to get out of the easy chair because it feels good, Waitley says, and television provides a fantasy escape. Instead, search out ethnic restaurants, tackle a do-it-yourself home improvement project or reconnect with an old friend by phone.
24. Write a book with the time saved by not watching TV. So advises Waitley, author of 16 books: “I’ve written them while most people are watching television.” Try to schedule uninterrupted blocks of time to do your best work. Don’t just write 20 words a week, or it’ll never get done. Act as if it’s a term paper or an exam. “You must treat it like that if you’re ever going to get it done.”
25-26. Get close. We love our families, but it’s easy to let day-to-day busy-ness come between us. Your teens may even prefer it that way. Schedule time for activities that would foster conversation—take a hike, build something together. And make sure to schedule a date night with your spouse.
27. Train for a triathlon even if you never were a swimmer. Ten years ago, if someone told Heath Eskalyo he’d one day compete in the Ironman triathlon, “I’d look at them like they were crazy.” Never a swimmer (his mom was too nervous), he got a coach who worked with him, and over the past several years he has built his way up from shorter-distance triathlons to the Ironman, which requires a 2.4-mile swim, a 112-mile bike ride and running a 26.2-mile marathon with no break in between. The mad event starts with some 1,500 people jumping into the ocean at the same time. “It’s a washing machine. You’re going to be kicked, punched, elbowed,” says Eskalyo, 44, a trial lawyer and shareholder with Kelley Kronenberg in Fort Lauderdale. Finishing the event requires endurance and willpower—and brings Eskalyo a rare sense of accomplishment that drives him to go after bigger goals.
28-29. Change up your daily routines, like reading the paper and checking email and Facebook in the morning, says Waitley, who saves those activities for the evening and instead launches into the day’s most important tasks. “I’m basically a morning person, so I try to jump into what I really love in the mornings and sort of ease down and in the evenings relax,” he says. “Most people waste the first few hours of the day.”
30-31. Take an improv class or ceramics class. Philadelphia-based career strategy consultant Cathy Goodwin started both classes to learn new skills, “not realizing how hard they would be.” But she says the experiences have been great—just make sure to seek out supportive instructors or colleagues. “Realize that while you’re learning, your confidence will be lower. If you just don’t have talent for something, you can be frustrated for a very long time,” she says. “I’ve never been good with my hands and my ceramic objects still look like something most people could do in third grade.” Her ceramic sneakers, however, were “a huge breakthrough.”
32. Watch a TV show in another language. Don’t do it when you’re stressed, but when you have the time to enjoy the brain-building it will foster, Roizen says.
33. Get over your intimidation and hang with people more successful than you. Ditto for playing with tougher golfers, bowlers or tennis players. If we only golf with high scorers and bowl with low-scoring friends, we’re destined to remain mediocre, Waitley says.
34. Hate eating fish as a kid? Try it again. Or try another new healthy food to broaden your diet. “I never used to love fish,” says Roizen, who acquired a taste in his 30s and now regularly eats salmon and trout.
35. Take a trapeze class. Somewhat fearful of heights, Kathy Kesner never pictured herself buying a Groupon for a trapeze class. But the Seattle woman was in the mood for a challenge, and began her new hobby by climbing a wobbly, skinny trapeze ladder. She was so scared the first time that she couldn’t even hear the commands of her Emerald City Trapeze Art instructor. But soon she was amazing herself by following instructions such as “ready” (bend your knees), “hep” (let go and jump), and mastering her first trick: the knee hang.
Trapeze classes help the mind and muscles; by turning around and doing quick maneuvers, it builds memory, Roizen says.
“It’s really uplifting just to get over that fear a little bit,” says Kesner, who works in the pre-press industry. “It’s a buzz, a real adrenaline rush. Everyone should give it a try.”
36. Make friends with people outside your industry. Hanging out with someone whose work is completely different from yours offers a great opportunity to learn about new things, get a different perspective and increase your circle of influence.
37. Power nap. Napping may seem outside the comfort zone if no one else at work does it, but it brings dividends: 20 minutes boosts alertness, 30 minutes helps you feel physically recovered and 50 minutes heightens creativity, says Michael Breus, Ph.D., sleep expert and author of The Sleep Doctor’s Diet Plan.
38. Talk on the phone while walking on a treadmill. “When talking on the phone like this, I can go 3.3 mph at two degrees,” Roizen says. He can write while walking at about 1.7 mph, and he can read at about 1.9.
39-43. Give! Volunteer at a local school or nonprofit or do other good deeds. Share a batch of brownies with your neighbors. Hold the door for someone, let another driver proceed ahead of you, make bouquets from your garden for co-workers. Giving induces feel-good endorphins.
44. Try karate. Lee Lasris normally goes for low-risk, low-impact sports such as tennis, golf and bowling, but, at age 60, he wanted more excitement and switched to GoJu Karate. A surgeon friend was taking a class and had dropped weight and looked great. “I said, ‘That’s for me,’ ” says Lasris, a lawyer in Davie, Fla. He’s suffered a broken rib and broken toe (twice). But he looks forward to the twice-a-week class, which starts with calisthenics and involves putting on gloves to spar. “I feel like I’m in better shape today than 10 years ago,” says Lasris, who is now 62 and hopes to get his black belt by age 70. “We’re having a great deal of fun. I love the confidence it gives me.”
45-49. Climb a mountain. Steven McCraney lives almost at sea level in Palm Beach Gardens, Fla., but the real estate developer is on a quest to climb The Seven Summits, the highest peaks of seven continents. He already scaled Africa’s Mount Kilimanjaro and recently trudged to the top of Aconcagua in Argentina, the Western Hemisphere’s highest mountain at nearly 23,000 feet. Forty-two people started the 24-day trek, but near-hurricane-force winds and temperatures of 30 degrees below zero near the top proved too much for many. Just three guides and three climbers reached the peak, including McCraney, 52, a climber for only five years. “You feel pretty humbled and small when you look around and you’re at the highest point in the Andes. It was just a great life experience,” he says.
His training routine generally included a one-hour spinning class four days a week and an hour of running before or afterward, plus swimming laps as his departure neared. He also trained with a team of guys who met a couple of times a week to climb the steps of his 20-story office building—adding a backpack and 10 additional pounds each week until each eventually carried 50 to 60 pounds. McCraney hopes he’s inspiring his three daughters to explore life to the fullest. “I think it’s important to show them that not only are some things possible but everything’s possible.”
50. Try “The Nap-a-Latte.” Drained by a 60-hour-plus workweek? Sleep expert Breus often recommends this: Drink quickly a small cold cup of drip coffee (it’s high in caffeine), then nap for 20 to 25 minutes. You’ll get enough ZZZs to lower your sleep drive before the caffeine kicks in. “You are good for about four hours,” Breus says. (Don’t do it within eight hours of bedtime, or you could have trouble sleeping.)
51. Become a mentor. An executive can mentor a mid-level businessperson, but a college freshman also can mentor a seasoned professional. Everyone has something to offer—and to learn. Stunt pilot Aragon says mentoring gives you confidence, makes you feel good and puts you in contact with other people who can become your mentors. “It’s what I call organic networking,” she says.
52. Hate to give presentations? Join Toastmasters.
In the end, remember: Keep your mind open to change all of the time, Dale Carnegie advises. “Welcome it. Court it. It is only by examining and re-examining your opinions and ideas that you can progress.”
- See more at: https://beachbody.sd.success.com/sdarticles/watch/2370#sthash.rGie9wMf.dpuf
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.