Stretching, running, jumping, and laughing with kids is the most exhilarating exercise I have found. It hits all of my senses at once.
I also enjoy spending 2 hours at the lake paddling and peddling our tandem Hobie kayak, an hour of Zumba, or a long brisk walk on a fine day, but when the day gets hectic, and I run out of time, a 4-minute Tabata exercise gets my heart pumping.
Last evening I set the Tabata timer on my phone and did a walk/run around a long couple of very long blocks (5 minutes) to and from our house. The sun was going down, the air was cooling after a hot summer day, and I could feel the breeze blowing across my face. Being outdoors, watching the blue and pink cloudless sky, I was having so much fun that I didn’t notice how much I was exercising until I could hear my breath over the tapping of my feet against the concrete.
I started with a short warm up walk then alternated a 20 second run with a 10 second walk, and ended with a cool down walk. Yes, just seconds! Tabata or Interval Training alternates stressing and relaxing your body. You can do interval exercise for 4 minutes or 45 minutes depending on your time and workout needs.
Although a 4-minute walk/run will not meet your total fitness goals, as you get more fit, you can increase the intensity of your 4 minute workout as part of your aerobic and strength training. At home I like to alternate deep knee bends with jumping jacks, and then change the strengthening and aerobic exercise for the next workout. A simple Tabata for Beginners workout is a good start to building your routine. If you want a Challenge Tabata (More power to you. If you know you are fit--give it a try).
The American Council on Exercise evaluated the Tabata protocol exercise routine and said, “Four minutes to fitness? Maybe not, but clearly, based on the evidence, short-burst, high-intensity training is the real deal. And adapting Tabata-style training to fit your client’s workouts is without a doubt another very effective approach you can employ to help them achieve their goals.”
Interval Training is the same idea of short bursts of activity to bring up your heart rate and then lower it. Walk/run; walk then walk faster; aerobic then stretch. Keep boredom at bay with interval Training. From WebMD and Mayoclinic.
Whatever you do, just move, have fun, change it up, and check with your doctor before starting any new intensive workout.
When the weather is nice, I can do interval exercises outdoors and practice mindfulness at the same time. Coming next:
Staying Fit for Life and Career Success (Part Two) Mindfulness.
For more on a healthy lifestyle participate in my live or recorded webinar, “10 Ways to Model a Healthy Lifestyle for More Effective Career Services.” Register now for the recorded webinar offers an NBCC approved CEU.
Do you show confidence in your words when you write and speak with an underlying shadow of uncertainty? Whether your shadow uncertainty is articulated or not, it comes to the light in your overuse of passive language, facial expression, or body language.
The best way to know if you are unconsciously demonstrating confident uncertainty is to listen to yourself, look in the mirror and watch your body language, or work with a professional counselor or career coach to see where your shadow uncertainty could be coming through.
How can you show certainty and glow with confidence? Write a life or career success story. Then ask yourself:
· Is my story true?
· Did I overstate or understate my qualifications?
· Were there qualifiers that dilute my experience?
Next, tell your story in the mirror. Does your body language reflect the confidence your words are saying or is there an unspoken “yes, but”?
If you are having difficulty coming up with confident words and expressions for your success story, you can purchase “Fire Up Your Profile For LifeWork Success” to boost your self-esteem and find confident word lists. The Writing Center, University of North Carolina at Chapel Hill has lists of confident words and words that show uncertainty. Choose qualifiers sparingly when needed.
Take a few minutes to write a brief career story, smile, and share it. We’d love to hear from you.
Example: My Success Story
I am a Personal/Business/Career Coach with a Master’s degree in Career Counseling. I help entrepreneurs, job seekers, and writers find work in harmony with their values and talents.
In the past I’ve had many jobs that didn’t fit my values. I continued to work in unfulfilling jobs, didn’t have an exit plan, and felt exhausted at the end of the day. I am very blessed to have the opportunity to use my skills and abilities to help people find fulfillment in their work.
Whether you are working on a job search, a book, or a project, I can provide tools, motivation, focus, and accountability to help you reach your goals.
I find energy from the ocean and peace from going out to the lake on our kayak. Traveling to new places is inspiring and invigorates my creativity.
Your Personal Business Plan gives you a sense of direction and keeps you on track when you are being pulled in different directions. With so many interesting things to do and places to go, you can lose your perspective without a plan.
Take the time to make a plan. Your first draft is off the top of your head and tells you what you are thinking right now.
What is your vision, your strengths, and your accomplishments? Where have you felt successful and who has helped you along the way?
After you write down where you have been and where you are now, think about your goals and what you would like to accomplish in the next month, year, and 5 years from now.
What support systems will you need? Will you need to hire freelancers or buy equipment?
Do some research to find out what it takes to do business in your area and industry. Whether you are an entrepreneur, freelancer, or employee you need to know about taxes, insurance, and permits/licenses to name a few.
If you took off on a trip to an exciting new country you would need a passport, a map, and maybe even a friend to go with you. You would do your research so you would know where you want to go and why. Even if you are not a planner you would need a direction to start out, tickets, money, an idea of where to stay, and who you would want to go with you.
Your career deserves more attention than a vacation although a vacation full of exploration and discovery can drive your career. Your current job or business is just one piece in your career. Your plan will tell you where you have been, what you learned, and what you want to try next. The plan will also drive your lifestyle and budget so you can afford to adapt and change when needed.
You will need to gain information through talking to professionals in your field, paying professionals when needed, or gaining the experience and expertise yourself. Decide when it benefits your business to do it yourself and when you should hire someone else so you can do what you are good at.
You will want to revisit your Personal Business Plan every 6 months or year to see if you are on track or if you want to change something in your plan. As you write your plan you will find it easier to talk to your customers and clients about your products and services. When you want to collaborate with others you will have a clear picture of what you are doing and will be able to promote your business to new customers.
Not sure where to start to plan for your career and business success? Contact Nancy J. Miller, M.S., Business/Career Coach. Your career is an adventure you can plan and prepare for and then see where it takes you. Enjoy the trip!
Show what you can do with your strengths and skills. The process of discovering yourself can be so amazing and enlightening that you want to share your list of strengths and skills on your social media profile, website, and networking tagline whether it is written or spoken.
Just like a bowl of cherries, your abilities are so amazing that you want them to shine! Show your strengths in your passionate voice, your enthusiastic body language, and your face that lights up. Then tell your audience what you can do for them.
Five keys to giving your audience what they want:
Wrap up your business package or working skills in a delectable package that your listener can't resist. Your tagline should be short and succinct--tapping into a feeling--something to entice your typical audience. Say something meaningful to you, then listen to the needs of your audience and focus on the pieces of your business/career package that would most interest them. While most people--including myself--find this pie enticing, we each have unique Tastebuds.
We are all unique with our own needs. When sharing your business or career, start with your strengths as a business person, add your business or skills package, and then show your audience how you can meet their needs. If pie isn't working, then add ice cream or try a carrot.
Networking is all about connecting. Build relationships and reputation around trust and practice good communication skills whenever you are connecting.
The 5 B's of networking
Be likable: Say something interesting about yourself to connect with others.
Be brief: Prepare something concise to say in introductions.
Be social: Keep it relevant to the other person.
Be positive: Smile and listen (takes your mind off of your own problems).
Be thankful: Practice an attitude of gratitude.
There are many reasons for communicating in social and business situations. In fact, it is easy to neglect good communication skills in social situations, thinking we can say what we want, how we want, without thinking about the consequences. In reality, everyday communication has a profound effect on our business interactions for three reasons:
1) most employment and business opportunities come through social networks, whether directly or indirectly;
2) good communication is practiced in social situations—you don’t suddenly become a good communicator when you meet with an employer or customer; and
3) customers and employers often see your everyday communication in emails, on social media, and in conversations.
Your life and work are so intertwined that they cannot be separated. although the content and style of your conversation will differ depending on the situation, you can’t really separate the two; often the most important business interactions are in social environments.
You meet new people while shopping, at work, at gatherings, business events, and family gatherings. What kind of impression are you making? Are you connecting or just passing by? Whenever you make that connection with another person, you are networking.
Networking is not selling. It is showing you are a person worth doing business with.
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