Five Healthy Holiday Gift Ideas

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I suppose my giving of “health” began as a frugal child. I would make “passes” for my parents — massages, baths, manicures, cooking dinner — what initially may sound like a lame cop-out for being stingy with gifts always came from a good place. I’d always rather make something. These are often the gifts that we still talk and laugh about (and what they claim to still be their favorite gifts). The moment of giving lasted beyond the opening of a gift; it was an experience we shared with each other.

It’s easy to get caught in the holiday rush. Instead, we can harness this energy to not only improve the lives of others but also ourselves. There is evidence that gift-giving can secrete “feel good” chemicals in our brains — serotonin (a mood-mediating chemical), dopamine (a feel-good chemical), and oxytocin (a compassion and bonding chemical).

If you’re looking for a list of tangible item recommendations, read no further. Of course, I have a list of my favorite, timeless items that have elevated my health and that of others. Today, you’re not going to find a gift guide from me promoting certain products. Rather, I’m going to give you the tools to create your own list in a way that will benefit you and those you love. Below are five ways to give the greatest gift of all — health.

1. Support

As Kanye West says, “my presence is a present.” Gather the friends, gather the fam. These times together are mutually beneficial for your health and your guests. According to a study published in the International Journal of Psychophysiology, people who gave social support to others had lower blood pressure than people who didn’t. So throw that holiday party, invite the family for dinner at your house, and use this time to be present with those around you.

2. Volunteering

Do this on your own or as an activity with the family. Studies found that giving has numerous health benefits: lowering blood pressure, increasing self-esteem, decreasing depression, lowering stress levels, and contributing to a longer life and greater happiness; “Researchers also found that people who gave their time to help others through community and organizational involvement had greater self-esteem, less depression and lower stress levels than those who didn’t.” Biologically, this makes us feel good, “activating regions in the brain associated with pleasure, connection with other people and trust” and stimulates the reward center of the brain.

3. Thought

Sales, gadgets, brands…we can become inundated with material items and fads. There are plenty of ways to give with creativity and thoughtfulness that has meaning beyond the latest trend. If you really still feel you want to buy an item, think about the person’s goals, small comments, and how you could help foster a healthier work, sleep, home, and fitness environment that they experience every day.

4. Experiences

Last year, my mom bought me passes to yoga for us to enjoy together. Improved health can come in many forms — information, workout classes, equipment, books, gadgets, services, etc. This has been a gift that not only allowed us to improve our health, but an activity that we could continue sharing with each other all year. Please visit Flow Yoga in Leesburg or Ashburn to purchase passes.

5. Yourself

Lastly, who says gifts have to come from others? What about giving to you? It’s a beautiful thing to give to others, but never hesitate to invest in yourself, and honor all YOU deserve. Most importantly, take a moment to appreciate the gift of health you already possess – perhaps you made incredible progress this year, overcame an injury or challenge, achieved your fitness goal or you simply have an able body. Appreciating your own health allows you to better give to others.

— Amanda Presgraves

Amanda is a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Free Ways to Achieve Wellness Every Day

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In a time when wellness seems to only be available for the elitist – sipping on $15+ over-priced green juices, supplementing with magic elixirs, and traveling to exotic spa retreats – it’s important to emphasize the plethora of beneficial self-care practices that can dramatically improve the quality of our life.

Wellness goes beyond the lavish and common “treat yo’self”, but a consistently active and evolving process. We can make self-directed and multi-dimensionally fulfilling choices toward an existence at our greatest potential. While a magic guru is nice, and I’m all about investing into our health, I’m more so for the simple ways in which you can achieve control no matter your circumstances.

Flow supports those simple ways through welcoming all levels of practice, nurturing a supportive community, and providing various activities outside of yoga, such as the September month of wellness. Whether you participated or missed out on the various activities that introduced simple and free self-care habits focusing on six dimensions, it’s worth reading on for a review that can help us achieve balance in all dimensions of our life.

The six dimensions and related activities are:

• Physical – the treatment of our body – regular movement, nutritious food, care, avoiding harmful habits.
  • Organized activities: Yoga class, mindful walk, dog walk night, mindful eating
• Social – the connection, relation, interaction and communication with others – building community, contributing and engaging in the world in our own comfortable ways
  • Organized activities: Happy hour yoga, mindful walk, dog walk night, book club discussion, conscious curiosity
• Emotional – the ability to understand and express – aware, in touch with our personal development, life approach, thoughts and feelings.
  • Organized activities: Journaling, restorative classes, conscious creativity, doodling, painting
• Intellectual – the stimulation and engagement of our mind’s capacity – lifelong learning, creativity, problem solving, skill building, thinking.
  • Organized activities: Reading/book club
• Spiritual – the sense of meaning and purpose from which we view the world – guiding values, ethics, morals.
  • Organized activities: Meditation, reading, sound bath
• Environment – the surroundings and conditions which we live and work – identifying and positively contributing to our world through work and volunteer, respecting nature and gaining fulfillment from our surroundings.
  • Organized activities: Park clean up, mindful walk/bike

After participating in the month of wellness, the activities at Flow I enjoyed most that didn’t cost anything included:

• Physical: Enjoying a bike ride on the W&OD
• Social: The relationships built upon happy hour yoga interactions
• Emotional: Yoga Nidra
• Intellectual – Kombucha making class
• Spiritual: Mindful eating/meditation
• Environmental: Mindful walks (and the writing of this..while enjoying the Fall weather!)

And consider the following easy acts of wellness that you can achieve:

1. Movement
2. Sleep
3. Space for yourself
4. Mindfulness
5. Conscious care for yourself and others

These five small investments we can make each day can cumulate to an incredible return on the wellness of ourselves, and thus enrichment of the world in which we live and interact. Wellness is more than going to yoga once a week and checking it off your list of things to do or dimensions to fulfill. Wellness requires introspection into what our body needs and demands. One week may differ from the other, and certainly among individuals. What balance means to me now is different than a few months ago, and what it will mean in the future.

There is an interconnectedness and overlap of each dimension and how it contributes to a healthy life. For me, that activity is exercise. Exercise is not only a physical practice but often spiritual, emotional, environmental and social. I can even argue intellectual, as it’s a time I can listen to a podcast or process current problem solving. What’s that activity for you?

Continue to find those activities that support and serve your well-being! For me, I’m grateful for a studio that emphasizes multidimensional and holistic wellness — understanding yoga is a component of our well-being and is dedicated to supporting the community in multiple ways to satisfy a healthy life.

— Amanda Presgraves

Written by Amanda Presgraves. Amanda a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Four Benefits of Hot Yoga

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With 100-degree days upon us, sometimes the last place people desire being is in a heated room for 75 minutes doing hot yoga. However, during the peak of summer at Flow Yoga, I say keep bringing the heat when it comes to my classes.

Here’s why hot yoga is a great idea, even in summer:

1. Detoxification benefits: For starters, the detoxification from the flush of toxins (aka things just need to get moving through our bloodstream, digested, excreted) – heavy sweating and moving speeds up that process.  Buh-bye junk. Hello rejuvenation. Thank you, hot yoga.
2. Muscular benefits: Increased body heat increases muscle elasticity – setting us up for a safer, deeper stretches and movements. Yay to less injuries and approaching safer postures! Hot yoga is good for our muscles.
3. Cardiovascular benefits: Heat increases energy expenditure and effort, thus elevating our heart rate. This not only increases work effort but delivers the benefits of a cardiovascular workout on top of the already developing flexibility and strength. Hot yoga helps make our hearts healthy.
4. Mental benefits: With our body at an optimal temperature, we can focus on deeper breathing – relaxing our body and mind. This improves mental concentration and “flow.” Hot yoga helps our brains.

The key to a successful hot yoga session in summer is adequate hydration. Hydration is needed for improving muscle elasticity and recovery, brain function, digestion, and for maintaining our body’s homeostasis. In addition to water, water-dense foods can help – Flow recently surprised us with watermelon after class! This fruit provides multiple post-workout benefits; with 92% water it packs a rehydrating punch and is full of amino acids (L-arginine and L-citrulline) boosting athletic performance and aerobic cellular function. Coconut water‘s replenishing natural sugars and electrolytes can be helpful as well. Here are some other post-yoga hydration potions to try:

• Blend a few cups of cold, diced watermelon with a handful of mint in a blender for 1 min.
• Blend cucumber, watermelon and ginger in a blender, squeeze in lemon, pour over ice and top with seltzer water.
• Freeze watermelon cubes for 2 hours, blend watermelon fresh strawberries and mint until smooth and frothy.

Finally, if you are new to hot yoga and it seems hard at first, remember that our bodies quickly acclimate. If you find yourself dripping wet after class, that means you are effectively cooling off your body and adapting to the heat well. In as little as 10-14 days we begin to sweat more efficiently (thus more quickly with less energy demanded). Plus, Flow teachers always encourage us to go at our own pace – if rest is needed, take a sip of water and recover in Child’s Pose.

Written by Amanda Presgraves. Amanda a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

Self-Improvement in All Areas of Life

Self-Improvement in All Areas of Life

“Those who succeed most pay the most attention to self-improvement in all areas of life”
– Bret Contreras

Did you catch that?

All areas of life.

Not just at the gym, or in the kitchen or at your desk… every single aspect.

The good thing is, exercise plays an important role in achieving this balance. The idea may sound counterintuitive – how could adding more to your already busy day help to alleviate stress and allow you to put more energy into other aspects of life? Exercise is a way to psychologically detach from work, while also reaping the physiological benefits! Movin’ and grovin’ boosts our happy chemicals leaving, us feeling invincible and ready to take on the world. This explains why many jobs encourage their workers to get exercise and stay active in the office. When you check back in, you will actually be a more productive and efficient employee! I say that is a win-win for everyone. Use a little activity to sprout that motivation to grow your abilities in a new area. Your potential doesn’t cap off at your job or in your sport. Keep improving yourself and the results carry over to every aspect of your life – family, running splits, stress levels…the possibilities for a better you are endless!

What can you do today to make you better tomorrow? 

The Power of Art: The Fun and Cutting Edge Secret to Accomplish Your Fitness Goal

The Fun and Cutting Edge Secret to Accomplish Your Fitness Goal

“The key ingredient for success in life is the discipline of mind and body. Setting goals and making sure they are accomplished builds discipline. Whatever goal I set for myself, I will first get a mental image in my mind of exactly what it is I want to achieve, then I will be determined and persistent enough to overcome all obstacles that get in my way toward that goal. Finally, I will train or study accordingly until that goal [fitness goal] is accomplished.”  – Chuck Norris

Goal setting often falls short because of a lack of action.

In a world where living’s evolved into a constant stream of to-do list tasks, goals, and “if-only’s” – we are expected to prioritize our time, handle information, maintain focus, allocate resources, and constantly increase performance…and goals are the answer. How can we ditch the distractions and get things done? 

A fitness goal serves to fuel motivation and have been found to improve performance. A previously frowned upon and distracting activity has now emerged as the cutting edge of neuroscience and behavioral psychology.

The lack of action in fitness goal – setting is caused by a stall resulting from the constant data and stimulus overloading our brain and stealing our focus. BUT, when you draw a picture of what you desire…your chances of remembering it improve by 65%! Add in the body chemistry from imagining and drawing – a serotonin/oxytocin potion that guides your pattern-making brain into focus – and you have yourself a fitness goal – achieving master.

Even better – doodling requires no artistic talent (so don’t say you “can’t” draw!), expensive tools, training, or talent. The science-backed
key to scheduling in that workout, or simply knocking off a line on your to-do list is to physically write it out.

For so long, doodling has been criticized for its useless endeavor, but new research is supporting the clear, tangible effects on outcome and performance – particularly in the power of a tool for active visualization.

Mental imagery can have a very powerful effect on behavior, research found that participants who visualized a task before completing it performed better than those who had actually practiced it. At the deepest levels of the mind, the brain and central nervous system can’t actually distinguish between something vividly imagined and an actual occurrence. We see this utilized in professional athletes and sports settings such as with Michael Phelps who’s well known for applying visualization techniques to gain an edge over the competition and reach peak performance, in the process of healing injuries and managing symptoms, and for increasing actual muscle mass by simply visualizing an exercise routine.

“To doodle is to engage in an intellectual, creative, and physical act that recruits many neurological networks simultaneously. This makes it a strong force for chance and portal for imagining and inviting preferred realities” Sunni Brown, The Doodle Revolution

Not only does imagery create a motivating vision which allows us to take the necessary steps to fulfill it, but it changes the information processing in our brain at the earliest levels. As humans we tend to revise the same neurological pathways we know and get stuck in our comfort zones. Next week we’ll share the multiple and unexpected ways doodling serves as the fitness goal game-changer, allowing us to enhance what’s possible.

Lift – Are You Mentally Ready?

Lift – Are You Mentally Ready?

“It does not matter how much weight it is to lift. If I’m ready mentally for it – then I’m ready” – Arnold Schwarzenegger

Sure is motivating when Arnold Schwarzenegger (bulging out of the very shirt he is trying to sell) is convincingly screaming – “YOU CAN DO IT TOO!”

That you too can be strong. That you can be fit.

Who better to follow than the swole-master himself?

However, don’t let this “movement” give you the idea that if you aren’t a body builder then you aren’t doing it right. You don’t need to be tan, defined, and aesthetically perfect to be obtaining the benefits of exercise. Certainly don’t let it be the definition of your success either.

The benefits of lifting extend far beyond increased muscle mass and an unrealistic bicep circumference – increasing mood and bone density, lowering your risk of diabetes, depression and heart disease, and overall improving your quality of life!

At COR we actively support the movement of fitness for everyone – starters, experts, big or small.

So come with us if you want to be lift. DO IT! Because, we too are trying to make the world healthy – concentrating on fitness for everyone.

Strength training also plays a key part in something new we are bringing to you. We have another little trick up our sleeve with a program we’re introducing – hiking …and we can’t wait to share with you next week.

What are your thoughts? Is lifting moving you toward motion or away from the gym?

The #1 Way to Get Your Child to Workout

The #1 Way to Get Your Child to Workout

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”   – Socrates

Fact: DID YOU KNOW… many children in the US are way too sedentary…

Unless you are disconnected from the modern world..I promise you hear this shocking fact every day. Research, morning news reporters, doctors, now even our boss…we can’t escape…people are lecturing us left and right in efforts to motivate us into motion.

Shows how much it’s helping…

We all know we need to be more physically active – and we certainly understand how critical it is for child development and of course our personal health – but that doesn’t seem to get our butt off the coach.

Last time I checked  – after reading the latest research, listening to the morning news reporter, or leaving my yearly check-up – I didn’t miraculously levitate and end up on a treadmill (that would be nice though!…someone invent that).

Obviously we’ve become immune to it….

-Maybe you could care less (it’s not worth it)
-You value other things more (*cough cough* that nightly long awaited bowl of ice cream)
-It will never happen to you – (out of the many thousands of subscribers…I guess there’s a chance you could be in the 3.5%…yes 3.5% of adults who do the minimum amount of physical activity (PA) recommended by the Department of Health and Human Services (150 minutes a week of moderate activity))

Let’s look at this differently…

42% of children (6-11 y/o) engage in the recommended 60 minutes of PA most days of the week…ok…at least some of them our moving (I’m sure it’s your kid, right?)

..Hit adolescence (12-19 y/o ) and the percentage significantly drops to 8%!

42% – 8%?! Seriously…what is going on that makes someone stop?

SELF–MOTIVATION

-It’s more than an Monday Motivational newsletter (even though this is great, right?!)
-It’s more than shaming kids on their weight and lack of play time with friends
-And it’s more that yelling at them for spending a stunning 6-8 hours a day on their screens and forcing exercise upon them by taking away their electronics, phones and TV’s

…and don’t even think about using poor sports performance as a motivator to get them out practicing more.

“If Americans know exercise is so good for them, why don’t they take the message to heart as they did the exhortations against smoking? And if exercise makes people feel so good, why don’t they just do it?” – Gina Kolato

Research is beginning to point at something new – the message. Obviously the current ones have no effect on us.

It’s a lot easier on you if you make it so kids WANT to do be active.

How many times do you yell at your kids “go play outside”….”in a minute!”…

You don’t want to yell, they don’t want to be yelled at. Simple.

Make them want to do it. YES..make them want to go play, enjoy themselves and be active. I know..a difficult phenomenan to wrap our heads around.

The key: Giving kids and teens autonomy toward their choice of being active.

A recent study out of UGA discovered teens who don’t feel in control of their exercise choices or who feel pressured by adults to be more active, typically do not engage in physical activity.

The same research found that middle school students were less likely to be physically active if they didn’t feel in control of their exercise choices or if they felt pressured by adults to get more exercise.

“Can we put these children in situations where they come to value and enjoy the act of being physically active?” – Dr. Rod Dishman

Dishman explains just how there are kids that are more drawn to music or art, the same exists for physical activity. So we need to find a way to draw in those kids.

Above all, parents and teachers shouldn’t make children feel guilty for not being physically active.

Dishman’s research studying the Motivation and Behavioral Regulation of Physical Activity found that this developmental period during youth and adolescence was highly critical because physical activity declines without intervention, and self-identities are sensitive to social influences.

The results suggested that motivation for physical activity became more autonomous (i.e. exercising because they enjoyed it, it was a part of their sense of self, or it made them feel good) for some children as they moved through middle school, but introjected regulation (internalized social pressures to be active…like from classmates, parents, news, etc.) also became much more influential.

This is where things could be going wrong. This type of motivation is not effective for long-term adherence…

All these people telling us to be active is actually detrimental “This can result in anxiety, guilt, and shame, which might be detrimental to psychological development and health in some children.” Needless to say, this is not regarded as a desirable target for interventions to increase physical activity.

However, there were strong correlations providing additional evidence on the importance of children’s self-identity for physical activity during a transition period when identities are especially malleable…meaning parents, peers, coaches, and environment play a huge role in establishing a lifelong physically active life…and love it.

Key Points:

• To get your kids moving allow them to find an activity they enjoy.
• Immersing kids in fun, enjoyable activity early on allows them engage in an environment where it is part of how they see and express themselves
• Let them do something they love (whether it be because of friends, the activity, weather…anything!) so they see value, and the enjoyable return they continually receive. The intrinsic motivation will follow.

The most important piece: It’s more than just getting them active, the social component, the life skills, the importance of healthy developments, the learned aspects through team sports..the reason it is so important to have kids enjoy and want to be active at a young age is that you are instilling lifelong habits….

This leads us to part 2 next week – how to get yourself moving.

I love this question by Dishman, “Can we put these children in situations where they come to value and enjoy the act of being physically active?“ – Now apply it to yourself..what are you doing to allow yourself the chance to value and enjoy being active.. how can you share that excitement with others?

Reach New Heights of Success – Half Dome Hiking

Reach New Heights of Success – Half Dome Hiking

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell

Following a daily routine is comforting, creates stability, and provides us with predicability to accomplish daily success. It also means we are missing out on an opportunity to step outside of our comfort zone – where we experience growth and meaning.

Growth is about pursuing new opportunities that stretch us beyond our comfort zone. It’s about venturing boldly into the unknown. Defaulting to what is comfortable often leads to missing out on a greater contribution and experience. Sure, there is always a risk of failure. However, unless we assume that risk there will also never be that chance of success either.

Small risks are glorious, and while unsettling at first, you leave rewarded and open to amazing new life experiences.

COR is introducing you to something a bit off the map…switchin’ up the same ol’ routine. Our newest program and ultimate challenger – the 90 day Half Dome Hike. From competitive athletes to weekend warriors – as with any physical activity, preparation is critical to avoid injury, maintain adherence and minimize safety risks. Day to day workouts, packing preparation, health recommendations, dietary needs – we got you covered.

Here’s everything you need to know to get you started…for free – 90 Day Half Dome Hiking Guide

Not yet convinced you want to hit the trail? Let us help.

1.  The cognitive benefits have been tested for years now. Between the increased  exposure to nature, combined with the decrease in technology – hiking has been shown to enhance creative problem solving and improve a variety of other psychological indices. In addition, hiking induces positive affects of concentration, facilitates memory, increases your sense of accomplishment, and evokes a calming sensation.
2. Recent research has found how group walks in nature are associated with significantly less depression, perceived stress, and greater positive mental well-being. They concluded that hiking could be a potentially important contribution to “both public health and individual well being with benefits in mental health, coping with stress, and improved emotions”.
3. Hiking facilitates interaction with nature, social interaction when with friends and family, and promotes physical activity – all which support mental, emotional, and social wellbeing as well as mitigate the effects of stressful life events.
4. Physically, hiking does it all. Aerobic activity, strength from the hills, and balance on the rough terrain.
5. It’s free. The perfect activity for a large family, the frugal college student, or those lacking a of gym membership.

It’s time to knock Half Dome hike off the bucket list.

In 90 days we will help you reach new heights Create the confidence to conquer. Provide the preparation to prevail. Give you the coaching to crush the trails.

Free 90-Day Half Dome Hiking Guide

A College Student's Mentality to Exercising (that actually got people exercising)

A College Student's Mentality to Exercising

“Men ought to know that from the brain and from the brain only arise our pleasures, joys, laughter, and jests as well as our sorrows, pains, griefs and tears. … It is the same thing which makes us mad or delirious, inspires us with dread and fear, whether by night or by day, brings us sleeplessness, inopportune mistakes, aimless anxieties, absent-mindedness and acts that are contrary to habit…” – Hippocrates

How might we put children in situations where they come to value and enjoy being physically active?

The better question is, how is this different for adults? Is it?

Last week we touched on the importance of getting our children to work out ..and how – but as adults, are we any better?

When kids hit adolescence (12-19 y/o ) the percentage of kids meeting activity recommendations significantly drops to from 42% of kids to 8%!

8% in adolescence…do you think that miraculously improves once they became an adult with a career and kids and school and everything else happening?

“Only 3.5 percent of Americans between the ages of 18 and 59 do the minimum amount of physical activity recommended by the Department of Health and Human Services (150 minutes a week of moderate activity).

Take a guess…it must get better after 59?

Over age 60, the percentage is even lower…2.5 percent

Children who watch TV for 3+ hours a day have65% higher chance of being obese than children who watch for <1 hour. We give children a hard time for being attached to their screens, but ask yourself how many hours a day you are staring at your computer during work. I challenge you to track yourself this week. You’ll discover the results can be brutally alarming. 

It’s easy it is to sit back and kick in on the couch after a long day. Moving is exerting. As a recently retired collegiate athlete, I now have the option to set my schedule like the average college student.

So what did I do last week – I put this to the test.

Playing. 

Three college roommates took it upon themselves to conduct a personal experiment. Each evening would end as it would circa 2000. The activity varied by day – kickball in the street, biking, going to the park, rip-sticking (all for the sake of science, right?). They played outside after school under dark.

The Results: We need to change the focus of where we find pleasure in the experience. 

I had the honor of speaking and listening to one of the leading researchers in the topic of the exercising brain this week, Dr. Rod Dishman, to better understand the interaction between physiology and psychology.

With over 200 publications of research on the effects and interactions between the brain and exercise, he’s discovering support of exercise in more ways than we once realized – but what good does knowing these benefits do unless we can apply it to making changes in our health?

I had the chance to ask Dr. Dishman how we can take the ground breaking neuroscience of exercise and apply it to public health through motivation. His unique experience applying the science to behavior through motivation is game-changing.

We forgot how to ‘play’. 

‘Play’ get’s lost as we grow old – we forget the enjoyment in a game of kickball with our neighbors, or rollerblading on a nice spring afternoon.

“Exercise is like hitting our hand with a hammer, it feels good once you stop” – Dr. Dishman

What does it all come down to? Our experience. 

We need to figure out how we can change our perception and interpret “feeling good”….via the exercise experience we have and the enjoyment we take from it.

It’s our nature to seek beneficial experiences. Of course, we know there are many benefits to exercise – but we can’t feel our bone density increasing, BDNF releasing from our brain, new blood vessels forming, our blood lipid levels changing.

Let’s use one of the best examples in science – fatigue. Of course your first reaction when tired isn’t “Wow! I should go run…maybe I’ll have more energy!”…that’s nuts. Why would running GIVE you energy…it’s exerting.

The act of exerting ourselves seems counterintuitive. However, people who exercise regularly can attest to the differences in energy level and know when they feel sluggish, while it might be hard to get off the couch – it increases feelings of energy and decreases feelings of fatigue.

This is how we need to look at exercise.

We can notice adjustments in our sleep, our mental clarity, our behavior – these are obvious changes if we become mindful of them.

We must find ways to enjoy the experience and further find pleasure in the results – such as feeling good after a workout or improved productivity. As we become aware of these benefits, we will soon anticipate that pleasure and associate it with activity.

HOW:

“Broaden the menu” – Reintroduce ‘play’. Surround yourself with an energizing community through a fitness class. Associate activity with a ‘break’ not exertion. Take the dog on run, or the kids for a bike ride. Make activity your solution for a long day that leaves you ready for bed, clears your head, and maybe energizes your brain to get out that last email before you decide to call it a night…even more – see the long-term benefits. Play.

How are you finding ways to incorporate breaks of activity in your day? Do something this week to bring back play

One Easy (and free) Way to Take Your Workout to the Next Level

One Easy (and free) Way to Take Your Workout to the Next Level

“The key to long-term success is a willingness to disrupt your own comfort for the sake of continued growth” – Todd Henry

This workout video of T-Swift doesn’t only have us laughing but now I’m finally reassured we aren’t the only crazy ones taking drastic measures to get pumped up for our workouts.

If you “hate cardio”, can’t wake up…maybe soreness kicked in or you straight up aren’t feeling it today…thankfully many tools exist to launch us into a great mindset and enjoy a productive workout. You can have accountability of friends, family, and coaches, triggers, goals, races, etc…but our personal favorite…

Music

For over 100 years, starting when an American investigator found that cyclists pedaled faster when listening to some tunes, researchers have been discovering the power of music in leveraging our workouts, mood…and even diet ?!

We all have those days when the last things you want to do is that dreaded long run…but music can override our physiological feedback that we would otherwise be focusing on..as well as change our perception of effort.

Try to tell me it’s not easier to run 8 miles when you have Eminem bumping in your ear. 

One of the leading experts on the psychology of exercise music wrote that one could think of music as “a type of legal performance-enhancing drug” and that it has the ability to “promote ergogenic and psychological benefits during high-intensity exercise”. 

I guess Drake’s been reading up on the scientific journals as well…”[finding] his tempo like [he’s] DJ mustard” is really what got him here.

When healthy individuals performed sub maximal exercise, they not only worked harder with faster music but also enjoyed the music more when it was played at a faster tempo. This is suggested to be an evolutionary effect of our brain expecting that whenever there was music, there was movement.

Two other savvy uses of Music…

The singing/rapping/talking test:

How hard are you really working? Can you belt out Kelly Clarkson’s bone-shaking high notes or are you huffing-n-puffing trying to make it to the end of the HIT session? This is a great judge of our effort and a helpful tip for measuring relative intensity and keeping us in necessary workout efforts. If you’re doing a mod-int workout..I should expect you to be able to talk, maybe rap…but not sing. Vig-int? Anything more than a few words and you gotta step it up! (except we always encourage you to sing or dance at the end..(Go Elena!)

Music makes brussel sprouts taste good:

Okay well I actually like brussel sprouts..but for the picky eaters out there – this is game changing.

News fresh in the world of music research – the music you’re listening to could greatly influence your taste perception.

A recent study linked background music to the enjoyment of food and sweet taste perception.

What went down: Participants who were digging the music while eating something sweet (like chocolate ice cream) experienced a sweeter taste. BUT when they didn’t like music, that same chocolate ice cream was nasty and bitter.  You don’t need scientist to confirm music elicits positive emotions..but they did…and they found it correlates with our perception of sweetness.

Put it to the test: Next time your forcing down the veggies or serving the kids dinner – crank up your fav jams… see if your experience enhances the sweetness of “blander” foods. So long dessert!

What makes you what to wake up and grind? How can we help you set in motion a course of action that will allow you to unleash your best and most enjoyable workout?

3 Simple Ways to Never Work Again

3 Simple Ways to Never Work Again

“I find that the harder I work, the less I call it work” – Thomas Jefferson

The more energy you apply to your work, the more meaning you place on that work.

“Workaholics”get a bad rap, but research has found a large difference exists amongst types. Typically someone with an uncontrollable need to be constantly working ends up burnt out, stressed, dreading what they do, and sick. This study found the opposite for some folks.

What was the differentiating factor between workaholics?

Enthusiasm.

Jefferson was right – the harder one is working and caring about what they are doing, the more engaged they become, and the less they consider it work. “Work” becomes something they enjoy.  Involvement, drive and enjoyment were directly related to positive engagement and health as well as decreased stress and burnout.

“An acquired positive expectancy, therefore, is related to positive motivations and health. This theoretical stress framework suggests that if the enthusiastic “workaholics” are enthusiastic due to positive outcome expectancies we expect low stress levels, low reports of “job stress”, and good health.”

“If the nonenthusiastic “workaholics” have low enthusiasm due to low expectancies of success(helplessness, hopelessness), CATS predicts higher stress levels, more complaints of “job stress”, and health problems.”

Our expectation of our experience, and further the motivation to “get work done”, is nothing more than our semantics and neurology – it doesn’t have anything to do with what we are actually doing, other people, the situation – rather, it’s the meaning and value we place and our interpretation of it. The research found that if we expect a positive outcome, and therefore go into the work with increased enthusiasm for that result, we respond accordingly.

This directly applies to YOU and the effect of this Monday Motivation. Sure, I can move you to action with these weekly newsletters (a girl can dream, right?) – but how you stick with it is up to YOU. Have you stayed discipline in your pursuit to make this the most manic and mad March you’ve ever lived? Do you see value in your work and go after your day with enthusiasm? This newsletter may be the start – but the rest is on you to make it happen.

It’s about having enthusiasm and a positive outlook on your “work”.

“I have to go to work”

“I need to work out”

“This is hard word”

Why do our days revolve around “work” that we “need” to do? The negative connotation of the word “work” itself often entails an arduous task – something forced upon us that will be spent in misery.

There exists three simplistic ways to drastically change our perception of “work”:

– Find value

• Blur the line between work and life…and make your life a piece of work! Create it, be in control of it, and have ownership in the choice that you have to make it your own.

– Establish a routine

• Establish a routine and this whole “motivation” thing becomes irrelevant.

– No more excuses

• Lastly, cut the excuses. Just be done with that option.

If you’re taking part in the March Madness Mania (and if not, I’m sure you’ve experienced this on your own) – you are half way through our challenge and by now you’ve found that getting to your workout is second nature. You walk up to COR, check in at the desk, set your keys down in the cubby, start foam rolling…the rest is history. The need for motivation goes away when you make this part of your lifestyle – yet you maintain enthusiasm and drive to continue.

Something can motivate you to action but to sustain that purpose, YOU must find the value behind what you are doing.

What are you doing this week to turn your “need to work out” to “I can’t wait to work out”? What about your work – whether it be your exercise fix, your job, or chore – fuels you?

Improving Your Physical, Emotional, & Spiritual Health

Improving Your Physical, Emotional, & Spiritual Health

“We live in a world where the yellow brick road has many forks and can take us on many incredible journeys … But this is exciting news. It means we can choose the life we want for ourselves. You choose that life by doing the best you can right in this moment. Right now. By being bold in this moment. Right now. There is no other moment to wait for.” – Dick Costolo’s Foreword from James Altucher’s, Choose Yourself

When do we ever truly know the outcome?  We don’t. But we can choose right now to do the best we can and make the most of the moment.  You can choose to be bold. To ‘choose yourself’. James writes an entire book on how he turned his life around from a point of dark failure, depression and poverty by following 5 key principles.

1. Improve your physical health (focus on exercise and diet)
2. Improve your emotional health (be around people that you love and trust)
3. Improve you spiritual health (always expressing gratitude)
4. Capture your brilliance (write down ten ideas every day)
5. Give without expectation (give your ideas away)

This TED Talk sums it up in 10 minutes, but let’s highlight the first principle that that James emphasizes.

Improve your physical health

“From that internal health the rest will come, whether it’s business, art, health success”

Before we want to succeed at anything (which is defined entirely by you), the very first thing that we must get together is ourself. The quickest and easiest way to see results is through exercise and diet. Beyond the many physiological changes that occur, exercise not only guides us toward a healthier and happier lifestyle but also one where we are more driven and optimistic. Doing this one thing for yourself, in return improves your sense of livelihood and influences those around you as well.

The book defines this in very basic terms – exercise, eat healthy foods, drink lots of water, and get plenty of sleep.

As for the second principle – surround yourself with awesome people…we make that one easy too

“There’s no one path. There’s every path. Every path stars with this bold moment. Did you choose yourself for this moment? Can you be bold?”

What is part of your daily practice to #chooseyourself?

5 Steps to Maintain Daily Energy (without coffee)

5 Steps to Maintain Daily Energy (without coffee)

“We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to our sleep. It makes everything else in life so wonderful, so worthwhile.” – Earl Nightingale

At the age of 16, if you were told you had 12 months to live – I think you too would be rather motivated to scientifically unwrap how we can derive the most meaningful life. 23 years later, author Tom Rath explored the key elements of energizing our work through deep research, interviews, and stories from leading scientists in his book Fully Charged.

His research conclusion: “The odds of being completely engaged in your job increase by more than 250% if you spend a lot time doing meaningful work throughout the day”

Harvard Business School’s conclusion:  “After 12,000 diary entries, 64,000 workday events and 238 workers across 7 companies” – “of all the events that engage people at work, the single most important – by far- is simply making progress in meaningful work”

Here are the top 5 ways to be Fully Charged according to Rath and health research:

1. “Every day you let something keep you from following a dream, you lose an opportunity to create meaning” – Interests + Strengths = Meaning

A 2013 study of over 12,000 workers around the world found that those who derived meaning from their work were three times more likely to stay. Meaning has the highest single impact of any variable, and the strongest source of motivation is meaningful work…particularly doing things that contribute to a collective good. This can be any involvement – your job, your fitness, your family – any activity you engage in should be more than a note on your ‘to-do list’ but a have purpose.

2.  “If you want to make a difference – not just today, but for many years to come – you need to put your health and energy ahead of all else” – Eat/Move/Sleep

Personal well-being is as important as your work engagement. If you are neglecting to fuel your body with nutritious foods, lacking exercise, and are burning yourself out from work – how do you expect to have a meaningful contribution to the lives of others? Good news is that this doesn’t have to be some grand, difficult plan. Make one step in the right direction toward either your sleep, eating, or exercise and it will lead you to an upward spiral in the other two areas. These small lifestyle choices influence each other every day.

3. “People who have very high energy levels in a given day are more than 3x more likely to be completely engaged in their work that same day” – Work with purpose! 45+15!

“There is a great deal of support for the general notion of workingin intense bursts paid with a period of time to recharge”. The top 10% treat the period of working time like a sprint – a highly focused burst of ∼45 minutes –  making the most of the working time with intense purpose. This if followed by a ∼15 break to rest up, walk around, move, and have the freedom from structured work to renew. This schedule followed in the Finland education system has been found to not only be effective in school but also in business.  Rath suggest adjusting up/down from there to determine what ratio allows you to remain fully charged.

4. “Small wins generate meaningful progress” – Small wins everyday

“Chipping away at a dream in small steps is deeply motivating” and “even in the worst situations, you can find opportunities for growth”. Seek out the small things that engage you to make daily forward progress.

5. “The actions you take throughout every single day accumulate to shape your years, decades and overall life. However, when you think about a typical day, it’s easy to take these moments for granted” – Choose Positivity 

Rath’s research found that people who reported having great interactions through the day were nearly FOUR times as likely to have a very high well-being. No doubt, life throws curve balls which we can’t control…but we can always control our next interaction and choose to put a positive spin to that conversation.

What are your strongest internal motivators? What are those reminders that give meaning to why you do what you do?

2 Things to Help you Stay Healthy this Flu Season

2 Things to Help you Stay Healthy this Flu Season

“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.” – Tom Stoppard

Here’s something you should be spreading this season (*hint* it’s not the flu) –

A positive attitude.

As flu season is still upon us – it’s time to grab a workout buddy and catch a good ‘tude. You’ll be making #gainz beyond the gym, but in the immune department.

Two big things will happen.

Recent research has found that not only is a positive attitude contagious, but being surrounded by it while exercising is a double whammy for your health.

1. Working out could help ups fight off colds and other infections by placing stress on the body. This triggers an inflammatory effect to help the body heal itself as it fights invading microbes.
   • A recent study observed the different effects of exposure to infection in mice who swam and those who didn’t. They found the infected swimmers had much lower levels of these pro-inflammatory cells than the non-exercisers AND the sickened swimmers were producing more antimicrobial immune cells. Two reasons this happened – 1. the reduced fatness in the swimmers lessened the excessive levels of pro-inflammatory substances and 2. the small amounts of continuous muscle damage and inflammation allowed the body to become used to this trauma and know how to best initiate healing.
2. Emotions are easily passed on from person to person…simply said, being around happy people makes you feel better.
   • A bad attitude is contagious . . . fortunately, so is a positive attitude. The choice is yours. That ol’ excuse on how you can’t get out of bed when sick…well….listen to your body, get rest, stay healthy but most importantly stay positive and active..because the flu isn’t the only thing you can catch and spread.

There is no better time than today to get healthy…and now there’s no easier way than at COR.

What are you doing this week to get your mind and body right? What kind of attitude are you spreading – are you the germ or the dose of Vit. C?

The One Question You Should Be Asking for Body Transformation

The One Question You Should Be Asking for Body Transformation

“A problem is a chance for you to do your best.” – Duke Ellington

Combine the innovator in Edison with the improver in Twain and you have yourself the key to problem solving.

Problem solving sounds a lot like the grade school math challenges we never want to look at again, or the tedious, mind-consuming solutions to our car-pool dilemma. If you think about it though…everything in our day-to-day lives require problem solving – cooking breakfast, getting to work, who’s going to pick the kids up from soccer practice, how we find time to fit in a work out. Sometimes it’s even automatic how we solve them – it’s time we look at this differently.

Why are we neglecting these simple, yet vastly available opportunities throughout our day to improve our lives?

I like to think of optimizing the potential of the human body, ourselves, and our lives as I would a business or job. The problem solving strategies used to optimize companies and design products can easily be applied inward to our health and wellness, behaviors, and daily life – just ask some of the top researchers from Stanford and Fortune 500 companies.

All it takes is one question.

But are you asking that right question? Chances are you aren’t…many of us aren’t.

What have you always wanted to solve but never quite have? Weight loss? Completing a marathon? Starting a business?

Last week we talked about trying new things in order to improve – we need to expand our approach to see the many solutions.  Too often we approach looking for the solution – which isn’t the answer. We set goals and benchmarks, only to sell ourselves short of our potential. We think “if I lose weight I will be happy” or “if I’m faster than I will like my sport more”. We go out pursuing weight loss because then we will be happier, or we go to practice dreading it but thinking that eventually it will be better.

Whatever it may be, it can seem like there are insurmountable obstacles standing between us and our goals. The truth is…these goals are completely achievable…and in most cases, YOU are the only one holding yourself back.

So you wanna know what we’re doing? 

A community body transformational fitness journey.

30 days. Sustainable results. Helping you figure out how to achieve your goals. Guaranteed success… and some bonus prizes at the end wouldn’t hurt right?

We are changing the question and the answer to body transformation.

March – body transformation.

We are digging deep to find the real answers, the science, the motives, and how to personalize it to YOU…with a killer community to be with you every step of the way, doctors to analyze, cater, and support you, and some of the Valley’s top personal trainers.

We are taught to believe there are ‘traditional’ ways we need to improve our health – going on a walk, lifting weights, eating salad – it’s much cooler than that…and more enjoyable.

“Life is not a problem to be solved, but a reality to be experienced.” – Soren Kierkegaard

I challenge you to think outside the box, explore, laugh and enjoy the process – the journey is meant to be lived, not taught. See how this Stanford professor figured out the best way to lose weight and how we want to support that journey for you through our March Mania Transformation Challenge.

To learn more on how we are using design thinking to help create healthful habits, how problem solving will help you lose weight or reach any of your goals, what March Mania is all about, and get more motivation – stay tuned next week!

Ready to go? Sign up for the Transformation Challenge at COR.

What chance are you taking advantage of this week to do your best?

Good vs Better – New Year Fitness Goal Setting

Good vs Better – New Year Fitness Goal Setting

“You have brains in your head

You have feet in your shoes

You can steer yourself any direction you choose

You’re on your own.

And you know what you know.

And YOU are the guy who’ll decide where to go.” –Dr. Seuss

We all approach our fitness goals from one of two mindsets. Dr. Heidi Grant Halvorson’s  comparison between the “Be Good Goal” mind-set and “Be Better Version” mind-set couldn’t explain it more perfectly.

The Be Good mind-set is all about focusing on proving our ability while the Get Better mind-set focuses on developing the ability and learning new skills. It’s the difference between wanting to show you are fast, smart, (insert goal here) versus wanting to actually get faster, smarter, etc.

The Be Good mind-set is constantly comparing ourselves to others, and a belief that our skills [do you believe in yourself] are fixed and talents are unchanging – this leaves us vulnerable, doubtful and anxious….major performance killers.

A Get Better mind-set fosters self-comparison, a focus on progress, and developing abilities. Thinking in terms of learning and improving, while accepting that we may make mistakes along the way, maintains motivation and persistence despite setbacks that might occur. Not only that, but we find work to be more interesting, enjoyable; we procrastinate less and plan better; we feel more creative and innovative…AND experience less depression and anxiety.

As many hit the ground running (…literally!) with 2016 fitness goals and ambitions, transform from a “being good” to “getting better” mind-set – throwing in language like “improve, learn, progress, develop, and grow” allows us to think in terms of progress rather than perfection. It’s easy to set forth on our new goals traveling with a Be Good mind-set – comparing our progress to others, and basing our standards, choices, and activities off our surroundings.

When it comes to new habits and goals, particularly in the realm of health, it’s key to individually personalize our experiences, routines and decisions in order to sustain and develop lifestyle changes. Learning what works best for you while staying actively involved in the process sets you up to travel your best path and achieve your most enjoyable experience!

“Change really is always possible – there is no ability that can’t be developed with effort” – Dr. Heidi Grant Halvorson

What’s your Get Better fitness goal for 2016? How do you plan to travel your own path?

5 Steps to Apply Design Thinking to Improving Health

5 Steps to Apply Design Thinking to Improving Health

“The experience of taking control of your life will change your reality, making it possible to achieve almost anything you seriously want to do.” Dr. Roth, The Achievement Habit

As we prepare to launch our March Mania Challenge, we are going to fill you in on the process on how we are determining the most effective health transformation.

What is it that most people want anyways? To lose weight, right?

Well…

We realize it’s not getting people to lose weight – it’s about getting them to want to work out, to enjoy it, make it accessible, build a community, and give them the power to be in control of their health and life.

People loved being a part of the COR community, the kids even join in on the fun (psst!…we are already planning the fun for KADP this summer!), all while pushing everyone to new heights.

“By changing the question, I have altered my point of view and dramatically expanded the number of possible solutions.” – Dr. Roth

The question changed –

• “How might we get people to lose weight?”
• “How might we prove working out is fun and establishes a healthy lifestyle?”
• “How might we demonstrate the impact COR has on encouraging families to be a part of this healthy community?”

…by better understanding our clients.

Design Thinking is term coined by Roth and other Stanford engineers (typically used to improve on a specific product or experience, like a lightbulb or online dating). In “The Achievement Habit“, Roth explains how the same process can be applied inward, helping individuals become happier and more successful.

There’s innovation in the way we approach technology (think that hip watch you’re sporting on your wrist, or the new heart rate monitor) – we got that covered for you here – but there’s also innovation in how we approach our health. The latest gadgets are great and serve as fun motivators…but mastering yourself is all the rage as well – and free.

Nothin’ is more stylish than that.

When Dr. Roth, had first-hand experience applying design thinking to his weight-loss, he discovered that everyone can form the kind of lifelong habits that solve problems, achieve goals and help make our lives better. All it took was “changing the question“. By simply altering his point of view, the number of possibilities dramatically expanded.

So what’s that #1 question we talked about last week –

#1: “What would it do for me if I solved this problem?”

How do we ask the right question to make these next-level changes that step up the game, technology or potential of anything?

Step #1: “Empathize” — learn what the real issues are that need to be solved.

• Understand yourself and define the issue
  •  ex: Diet: Is the junk food the problem or the REASON you are eating the junk food the problem(aka lack of sleep, stress, cravings, triggers, etc.)? Too often we focus on fixing our diet, but what not on fixing the root of our behaviors. Sometimes it takes a nutritional analysis to understand these mechanisms.
  • ex: Exercise: In terms of weight loss – What would it really do for you?  Is it to live longer? Look better and be accepted by others?  Is it to build strength to improve performance? Longevity? Functionality?

Step #2: “Define the problem” — a surprisingly tough task.

• Become empathetic toward yourself during the journey as well as reframing the world and our perspectives

“Design thinking on the highest level is a way of reframing the way you look at the world and deal with issues, and the main thing is this idea of empathy.”

“If you have tried something and it hasn’t worked, then you’re working on the wrong problem.”

Step #3:  “Ideate” — brainstorm, generate possible solution, come up with ideas.

Step #4: “Build” – Create a plan, map out your goals, work with a coach, talk with others.

Step #5: “Test” – The final step is to test the idea and get feedback…when it comes to you, this means testing it on yourself – go try it! Is it working? Was it enjoyable?

Why does this work so well? Because it’s focused around you! Not your friend, not your co-worker, and not the bodybuilder on the bench over…but YOU!

There is both a growing need and opportunity to build collaboration between health and design to address the critical public health issues of our time. Applying human-centered design to address complex health problems (obesity, disease, etc.) creates environments and experiences that make healthy behaviors not only simple, but easy, enjoyable, and economical.

1. Ask the right question
2. Do what we’ve never done before
3. Discover our capabilities

Be More Effective, Enjoyable, Productive, & Profitable in 2016

Be More Effective, Enjoyable, Productive, & Profitable in 2016

“If you always do what you’ve always done, you’ll always get what you’ve always got” – Mark Twain

Do the same things, you can expect the same results.

You’ve probably heard Einstein’s expression – “Insanity = Doing the same thing over and over again, and expecting different results.”
Since it came from a smart person…that makes it true, right?

Continual action sounds more like persistence, but in the context of improvement it’s simply ineffective.

Whether it be athletic performance, personal improvement, business, or life – I’ve yet to meet someone satisfied with the status quo.  Every thing wants (and has the potential!) to be better, more effective, more enjoyable, more productive, and more profitable.  Nevertheless, many of us seeking improvement continue doing the same thing we’ve done and just hope for a different result – insanity right?

How is this done in sports? When does improvement stop?

It’s fun to wonder – how long can athletes like swimmers continue to drop time? How much faster can we run a marathon? Eventually we can’t blink and be at the finish line, so when does it stop?

Competitive athletes reach the point at which they are willing to make any sacrifice for that inch of improvement. However, that “anything” is usually restricted by the ‘same-ol’, traditional norms that they’ve been taught.

These are the two hardest times to make improvements –

1. Getting started (my NY resolution folks)
2. Improving after ‘exhausting the limits’ (competitive athletes, professionals)

These two circumstances are also the most optimal for achieving improvements. Why?

They both hold the key to breakthrough: 

Doing what you’ve never done before

What are you doing this week that you’ve never done before? How are you changing things up? Keep it fun, keep improving!

You can experiment for yourself, or finish reading how here.

The discomfort, unfamiliarity, and risk of failure is trumped by the possibilities of success – explaining why we almost always neurotically continue. The journey is easy when you are reaping the benefits and riding the wave of success, but what happens when you are continually knocked down? When discouragement sets in and failure arises. When you invest every ounce and nothing is worthwhile. That time, money, energy put into your passion makes you question if it was a waste.

The balance between persistence and change is hard – but they actually co-exist.

Grow in a different way.

What does that mean?

• Doing the same exercise over and over again until you get injured
• Becoming frustrated and doubtful
• Following what works for everyone else
• Trying something new
• Recognizing the gains
• Trusting in the process and yourself

The most successful start to a new exercise regimen or habit is beginning with something you enjoy. Why do we change this approach to grinding out 30+ hours of training a week?
If we don’t make room for the things that are enjoyable (like this!) – it’s not sustainable. You need to either be 1. Having fun or 2. Improving

Our training model reflecting this relationship -“The fastest swimmers have the most fun”

Grinding out work is exhilarating when you recognize the momentous gains and enjoy the process. That moment when you learn a new skill, laugh with your training partner, make something a little tastier than before, feel better after a workout – it’s essential we pause and recognize the moments that make it all worth while – the tiny joys that are found in the fun, impressionable memories along the way.

As for improvements – we are made to think they are limited to gains in physique, finances, or championship performances. Don’t overlook the improvements found in the mundane but critical – sleep, nutrition, practice, attitude, and beyond.

Meanwhile, there are inner processes occurring:

• Physiologically, if you dig into the science of exercise performance improvements – countless changes are happening. In a 10-year, longitudinal study on a world-record marathon runner, many physiological factors were tested, and many changes occurred. The vast data pointed to the runner’s profound improvement in running economy as the key to her performance improvements. This is impossible to contribute to any single physiological adaptation considering all the changes she was making…but maybe that’s the point – for 10 years she continued changing, stressing and improving different systems more efficiently: more rest, quality over quantity, resistance training, periodization, better nutrition – all values COR emphasizes. There is no single change to credit her success. All we know is that we must mix things up…and there’s a science to doing that most effectively!
  • Approach: If you aren’t satisfied, maybe it’s time to look inward: Are you doing the same ineffective things over and over? Going to the gym and frustrated with the lack of results? Are you waiting for the circumstance to change? Or maybe the people around you?
  • You: If you’re stuck in a pattern that’s not getting you what you want, then it’s time to change the pattern. Which means changing the only part of the situation you have control over – you.

Instead of waiting for the circumstances to change, you must change them yourself. Don’t wait for a better future, create you own.

There is no specific list of tasks to becoming successful. Success isn’t formulaic. It’s personal. Studying a field that educates on the countless factors differentiating each individual human, I’ve learned to appreciate this. It’s not something that overwhelms me with impossibility of a formal answer – instead it provides a palette to pull from and inspiration to design the optimal personal experience catered to an individual.

Why?

We are unique. Not only in our inherent physiology and genetics but throw in our experiences, environment, and lifestyle – you’d think it would be impossible to know how to help others. Instead, you need someone who understands all these factors and YOU. Part of what makes success special is the personality you infuse into why and how you do what you do. Stop looking for the prescribed set of answers. Success is creating your own habits. Personalizing it to YOU.

One Step Closer to Happiness

One Step Closer to Happiness

“Active natures are rarely melancholy. Activity and sadness are incompatible” – Christian Bovee

Anyone who ever said they didn’t feel better after a workout is lying. We weren’t meant to be stagnate individuals and a dose of activity does wonders.

Move your body. Move your mind. Move SOMETHING.

No matter if you’re on the beaches vegging on vacation or stuck indoors with snow and rain – simply don’t forget to move every now and then. Small bouts of movement repeatedly can be as beneficial as a long workout.

Harvard Medical Publications advise us to take advantage of what both physical and mental activities provide. On the physical side it could be anything as simple as getting up and taking a lap around the office. It could also be on the mental side – take a three minute break to do to a crossword puzzle, read a book, volunteer, doodle. The principle of active engagement is not only the top rated identifier in markers of successful aging but it enhances memory, decreases depression and risk of dementia.

No matter if you’re the young athlete or weekend warrior, professional or that newbie just trying to get through one more rep –  this is where gains are made.

Small gains add up over time – persistence and movement is key.

You’re body and brain will thank you later.

A great day is only one step away – literally.

What are you doing this week to get movin? How do you monitor happiness?

Everyday Resolutions

Everyday Resolutions

“For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be.” – F. Scott Fitzgerald

This week welcomes the New Year, the most popular day for making resolutions.

Making goals, striving for improvement, an excuse to be better…that excites me…so what better day to write a long newsletter about new year’s resolutions, how to make them, and how to keep them…right?

Except one thing.

Why do we need an excuse to start something new?

To make a change. To take on a challenge. To improve ourselves. To make a difference.

“There’s no time limit, stop [or start] whenever you want.”

You don’t need a New Year to make a resolution. All you need is today – this Monday. Or really…ANY MOMENT!

I’m all about an excuse to improve myself, try something new and start my day with a purpose. Here’s where it becomes a problem…too people only do this one day a year – January 1st –  but the turning of a number shouldn’t be our catalyst for change.

Too often we simply set a goal based on what we ought to do, what we read in magazines or what we see other people doing and their expectations – workout more, eat better, be nicer, yada-yada-yada.

Where’s the meaning in that? Forget about what you or other people think you ought to be doing, and look at what you really want!  Do you want to feel more rejuvenated, lively, clear? Do you want to be able to move without pain, kick the soccer ball with your children, or take a walk with your wife? Do you hope to build better relationships? Improve your memory?

Resolutions can often lack a foundation of meaning and personal relevance. What we need is something fundamental, central and important that truly carries purpose. This purpose comes from inside, something that’s based on what’s important and what you dream for later.

What kind of person waits all year to act on a decision anyway?  Why wait for that “one day” to make a decision, when there are another 364 equally great resolution-making days available to you?

Here’s a thought: Let’s do it every day.

Let’s not wait for one day a year. Waiting is exhausting and no fun. Start today. You have the courage to change your life in any way that suits you, and not just on January 1. That power and accessibility of change is there every day.

“I hope you live a life you’re proud of. If you find that you’re not, I hope you have the strength to start all over again.”

What goal have you put on the ‘goal wall’ (you can even mail them in!) or been working towards?