5 "I'm Too Busy" Exercise Tips

Everyone gets busy. Busy leads to stress. Stress leads to overwhelm. Overwhelm leads to a life out of balance. When things get hectic, being aware becomes a survival skill.

Get outside, and get moving!

One of the first habits to fall away when we're busy is exercise. But it doesn’t have to be that way. Here are 5 tips to keep exercising when you’re busy.

1. Take a new class –

The type of class doesn’t matter. It just needs to be regular. I’ve used this technique to try out boxing, swimming, and crossfit.

The main reason this works is the times are set. Often our day expands to whatever time we have. Classes force us to commit to a block of time, 1 -3 days a week.

(HINT: I don’t recommend getting a gym membership. Here’s why: The big gym business model is based on people not coming. There’s no urgency with a gym. We can always tell ourselves we’ll do it later. With a class, if we don’t go we lose money. )

2. Get a workout buddy –

If I’m the only one expecting me to get up and run at 6am, it won’t last. A workout buddy holds you accountable. They share the struggle with you. They also multiply the joy.

I was talking to a fellow trainer recently about successful transformation. She identified community as one essential factor of transformation.

A workout buddy is a great way to start building that community. It’s also a way to make exercise an act of service. Because you’ll be helping your buddy as much as they are helping you.

3. Short intense workouts –

One way to fit a workout into a busy day is a short intense workout.

Short workouts involve several full body exercises performed one right after another. This gets lots of muscle groups at the same time. It also gets our heart rate going.

One of my favorite ones is what I call the 5 x 10. It’s a set of 3 exercises a squat thrust, a squat jump, and a mountain climber. You perform each exercise 10 times and then go to the next exercise. Then you rest for 60 – 90 seconds and start all over again. You repeat this 5 times.

This routine takes less than 20 – 30 mins, but every time I do it, I’m amazed at how tired I get.

(Click here to watch a video of this routine)

Too Much

Too intense? Bad knees? No problem. You can this technique with any three exercises.

You could do air squats, 5 second planks, and running in place for 30 seconds. You could do two arm dumbbell curls, tricep curls, and lunges.

The important thing is to do 3 exercises back to back. Then take a short break. Repeat 3-10x.

For the best results,

1. Pick exercises that work more than one part of your body.
2. Pick exercises that are challenging but within your comfort zone.

4. Exercise first thing in the morning –

I’ve tried exercising at all hours of the day. I’ve found that I enjoy exercise whenever I do it. I’ve also found I’m more consistent if I do it in the morning.

We can never know what the day is going to hold for us. Things are always coming up that eat up time. Often the time that get’s eaten is the time for exercise.

If you are going to exercise early in the day, you might to start getting up earlier. I just read a great article in Zen Habits about how to start this habit.

Leo Babuta recommends that you start by waking up just a few minutes earlier everyday. Shift your waking schedule slowly, so you don’t throw your body out of whack.

5. Create a workout schedule –

Creating a workout schedule seems like a simple thing. Nevertheless, the act of planning makes a huge difference. Just writing down your goals and then recording your progress can keep you on track.

One simple and easy way to start increasing your activity is called a periodization. I used a periodization plan to train for triathlons last year. It’s effective at helping slowly build volume.

It’s a simple. You start with a weekly goal. Say running 20 mins 3x a week. Then you increase that activity by 10% each week for 3 weeks. On the fourth week, you rest and decrease activity by 40%. Then on the fifth week, you increase by 66%.

Ok maybe not that simple. I created a excel spreadsheet that does all the math for you.

You can get it by clicking here.

The beauty of this plan is how simple it is. The downside is how simple it is. It doesn’t take into account cross training, sport specific strength training, or many other factors.

Workout Plan Tips

1. Always rest a one day a week. The body builds more muscle on rest days then any other.

2.  Respect rest weeks. These weeks are designed to make sure your progress is sustainable.

3.  Start slow with a new exercise plan. Consult your physician, if you have injuries or any cardio vascular or respiratory illness.

Conclusion

By using these 5 tips, you can make exercise part of your daily life. When we are busy, it’s more important than ever to stay active.

Some activities, like meditation, spending time with loved ones, and exercise, create more time. When we engage in self-care, we get more space, clarity, and energy. These mean a smoother day and a more efficient, happier you.

Don’t let your busy life throw you off balance. Be creative and find a way to bring moments of stillness and movement into your life everyday.

What is Mindfulness? - 3 Mindful Eating Tips

What is Mindfulness? - 
3 Mindful Eating Tips

Here are 3 tips to make your next meal more mindful-

1. 2 Ways to Snaz It Up 

A Nice Place Setting-

• Food is not just a feast for the mouth. It can be a feast for the eyes and the nose as well.
• The next time you cook at home, take time to set a nice place setting.
• Set out a placemat
• Set out silverware and napkin.
• (Hint: the spoon and knife live together. Go ahead, let the fork get jealous)
• Put out a candle, maybe even a little flower arrangement.
• The goal is to treat yourself like an honored guest. 

Garnish Isn't Garish-

Plating is the art of arranging food on a plate or in bowl.

(Hint: Bowling is something else entirely)

• When you serve your food, try plating it beautifully.
• Remember to leave empty space on your plate to frame the food.
• Then add a finishing touch, AKA,  le garnish. (Hint: I don't know french)
• The easy route is a piece of fresh parsley or basil. (Hint: AKA a sprig)
• A lemon wedge or half a slice of tomato also looks great.
• Or go fancy and cut funky shapes out of cheese or tomatoes.
• Finish with a sprinkling of fresh herbs.
• No matter what you are eating, you can make it look lovely.
• It just takes a little attention to detail.

2. The Anti-Eating+ Business Lunch

Eating+ = -Taste and -Enjoyment (Hint: This is called food algebra)

Think about what happens at a dinner party. People talk, laugh, and eat, but usually don’t focus on their food.

But what happens when the food is exceptionally delicious? Everyone gets very quiet. Everyone wants to focus on his or her food. This is an example of zoning in to your food.

Eating+ is what we do when we talk, text, watch, or work, while eating. When we ‘Eat+’ we subtract taste and enjoyment. We miss the experience because we are distracted.

The Business Lunch Problem

In the US we're conditioned to Eat+. It's part of our culture, especially our business culture. 

Business lunches are a great example. Instead of eating we often work over a meal. this is a hard tradition to overcome. One way to work with this is make  Mindful Business Lunch.

My father and his colleague tried this recently and gave me great feedback.

5 steps to a Mindful Business Lunch 

1. Ask a friend or colleague out to lunch. 
2. Pick someone who falls into one or more of these categories.
1. You're close to
2. Wants to lose weight 
3. Is into mindfulness 
4. Likes trying new things
3. Tell them you want to have a Mindful Business Lunch. 
4. Tell them there are only 3 rules
1. We'll talk until we get our food. 
2. Once the food come we just eat, no talking, for 5 mins
3. After the 5 mins spend a few mins talking about the experience
5. Ask them what they think?

3. Spooning Leads to Forking

One of the easiest ways to focus on our food is to slow down our eating pace. Here are 4 reasons to slow down:

1. When large amounts of information come at us, we get overwhelmed. Large amounts of food are no different. 
2. When we eat fast, we taste less. 
3. When you taste more, you eat less.
4. Slowing down you'll enjoy everything you love about food even more.

Get Down With Your Fork

Putting down your spoon or fork is a great way to slow down. Here are 10 steps to getting down with your fork:

1. Take a bite. 
2. Put down your spoon or fork.
3. Chew and taste your food.
4. Instead of focusing on the next bite, taste the bite you have.
5. What flavors are present?
6. What is the texture?
7. Do different flavors get larger or smaller as you chew.
8. Chew until that bite is done.
9. Then take another bite.
10. Enjoy!

Thanks

Thanks for taking the time to check out these 3 mindful eating tips. If you liked this blog, I hope you subscribe to receive future Mindful Fitness blogs. I also hope you will comment below and share this post with your friends. 

Do you have a favorite mindful eating exercise?

A Big Turn Off

This will be a short blog.

Turn off this computer and go do something real with someone you care about. Take a walk, sing a song, or make a meal, no matter what this time of the year can help us remember that the best things in the world are analog. 

Happy Holidays!

Review of The Simple Guide to a Minimalist Life by Leo Babauta

Ever since living at a monastery I have moved towards living a minimalist lifestyle. But I have struggled from time to time to know where to start and how to continue on the path of less.

Then I found The Simple Guide to a Minimalist Life by Leo Babauta. Leo Babauta writes a very popular blog, zenhabits.net. There are a lot of great things that I could say about his book but to keep things minimal here are 3 reasons this book rocks.

1. Actionable
Many books on minimalism have long lists about simplifying a huge house. These books don’t apply to my lifestyle as an early thirties, unmarried, unreproduced man. Other books on the subject are so sparse and conceptual that they don’t give you a concrete place to start.

The Simple Guide to a Minimalist Life was walks the middle path. The concepts that Leo Babauta introduces are as useful for a family of four as they are for my life. He gives just enough direction to get you started, without creating an inflexible road map. He does this by sharing from his personal experience and giving readers the first few steps he took on the path to living a simpler life. All you have to do as a reader is take the first few steps with him.

2. Comprehensive.
The majority of books and articles I have read on minimalism address how to deal with stuff. The Simple Guide to a Minimalist Life does give you tips on dealing with physical items, but it also talks about how minimalism is a value you carry into every aspect of your life. The book covers everything from a having a minimalist home to minimalist fitness.

One of my favorite chapters is on a minimalist computer. I used the tips inside this chapter to make my computer a simple beautiful seamless part of my life. I have tried 1000 different filing and to do list systems and his is the only one that has worked thus far. You may not find this chapter as useful as I did, but you are sure to find at least one chapter that will dramatically simplify your life.

3. Wisdom
Probably the best factor about this book is that it offers more than a set of rules and procedures. It has more than just a minimalist philosophy or style. Instead this book contains bits of true wisdom. The words have a pure, sparse, power. They reflect more than Leo Babauta’s knowledge of the subject; they are an embodiment of his deep practice of mindful living. In an age where words are cheap the wisdom in this book is of the highest quality.

I would recommend The Simple Guide to a Minimalist Life by Leo Babauta to anyone who wants to know more about minimalism, anyone who needs more ease in his or her life, or anyone who is looking for simple book about how to simplify. It’s a book I have read more than once and refer to regularly. Thanks to Leo Babauta for writing such a lovely text.

You can buy this book here:
http://zenhabits.net/my-new-ebook-the-simple-guide-to-a-minimalist-life/
And Leo Babauta’s blog can be found here:
zenhabits.net

Why didn’t I exercise over Thanksgiving?

The holidays break up our routines and tug at our heartstrings. They have bring up old memories as well as old insecurities. For many people this season is a season of pitfalls and minefields for health vows. Here are 4 tips on how to navigate the holidays and maintain mindfulness around living a balanced and healthy life.


1. Cook more veggies: For thanksgiving many people have a CARB FEST. The problem with this is that carbs have tons of excess calories and they tend to make us sleepy and lethargic. You know all the stuff about tryptophan in the turkey? Bogus. They have done studies and the reason you get so sleepy is the massive intake of carbs. Instead try cooking more veggies. This year I sautéed kale with golden raisins and my uncle grilled fresh asparagus. Half of my thanksgiving plate was veggies and I didn’t have to take a nap after dinner. If you are going over to someone’s house, offer to bring some veggies along -- you will likely be one of the few people touting leafy greens.


2. Make plans to exercise: If you can exercise with your family, great. If not, include your exercise in your plans with your family. Family stuff has a way of expanding to take up the time you have, so set clear intentions and tell your family what those plans are. You are more likely to follow through.


3. Don't drink too much: I made this mistake. My family is not a big drinking family, but when everyone else is having a beer, it’s easy to go along. I rarely drink, but when I was home I had a cocktail almost every night. Because of this I tended to wake up later and a bit groggier.   You can be festive without imbibing and you are much more likely to wake up early and go for a run. It’s OK to have a drink or two, but an every other day rule might be the best policy.


4. Get enough sleep: I know you want to see your friends, and your extended family probably wakes up earlier than you normally do. Going to bed early every other night will ensure that you get to stay up and enjoy that late night discussion of metaphysics with your cousin, or hear things you never knew about your uncle. It will also make sure you get enough sleep and thus have enough energy to exercise.


Take some time this week and create a plan for how you are going to get through the holidays mindfully. Don’t forget to give yourself more slack than normal. The goal is to maintain awareness more than any strict rules that will be hard to stick to.  If nothing else remember this one simple rule: the holidays only last 1-2 months, just make it through ‘til January 2nd and then commit to starting back into your old routine.