Andy Core - Award winning life balance speaker, expert in health, stress and peak performance.

If you have ever wondered what my Stress Right program is like (or wondered what others thought) here are two recent comments.   Sure, they show the program in a good light, but they also give some real attendee thoughts, what they value and experienced.

“Andy was kind of a ‘loose’ presenter. I really enjoyed his class, he was very entertaining. But you really have to get out of ‘manager mode’ and slow down for this one (for those over-achievers out there). By the end though I was really enjoying it and it really spoke to me personally. So he gave great info, was very entertaining, but I had to …make myself accept his teaching style which has more flex and flow to it then maybe a regular type of class.”

“A terrific session to take at 8am on the last day of a conference! This session set-up my last day to be a success–despite the exhaustion. Andy’s gift is to demonstrate, through his considerable stand-up skills, just how our many minute-to-minute decisions can add up to big energy problems in the evenings and later on in the week. I was laughing so hard that I didn’t see the revelations coming. Andy is energized and energizing, extremely funny, and thought-provoking. I will definitely make some life changes after taking this session, at least the 3-minute per hour break. Thank you so much.”

I’m always on the lookout for ideas that are quick, easy and make a big difference.  This one is as organic as it comes- Exposure to nature improves health and happiness, lowers stress and improves your immune system.

No big surprise, but did you know that exposure to nature actually improves your core values?  According to an Oct., 2009 study from the Univ. of Rochester, exposure to elements of nature makes you more Pro-Social (versus anti-social), meaning that “having deep enduring relationships” and “working toward the betterment of society” is more important to you.  Additionally, it also made you more generous with your hard earned money and decreased your need “to be admired by many people.”

To be healthier, more generous, connected and self assure are certainly some big carrots to reach for, but as a realist, I know that a weekly trip to Yellow Stone is not likely.  Have no fear, this study reported that you can experience significant improvements by simply hanging pictures of nature and putting plants (even fake ones) in your living/working spaces, changing your computer and phone screen savers to natural vistas and trying to be near a window with a view of nature more often.

Now, ask yourself, “Who in my life would I like to be healthier, happier, more generous and more interested in forming deeper, enduring relationships?”   Maybe its time to expose your significant other, kids, friends, clients and mentors to share some nature with you.

Try This:

• Stop by a park or body of water for a moment or two on your way home from work and you will bring a better you home.
• Need to talk something important over with someone?  Invite them to walk and talk at a local park or to a lunch with a view.
• Want your kids to be healthier, more connected and generous?  Go to a local park and grill out for dinner once a week.  No TV, just you and your family, nature, activity and healthy grilled foods.
• Need to raise money?  Put together an outdoor event and invite an amazing speaker.
• Want to give a great gift?  Send plants, nature prints or even a new screen-saver.

May and June are two of the best months for outdoor living, especially in the evenings.  Start today, get out, get connected and have fun!

“It’s (fitness) about quality time and wellness. It’s about having a sound body and mind. It’s not about the perfect physical body.”
-Bianca Kosoy, Equinox (a national chain of fitness centers) senior creative director

I found this quote Tuesday’s WSJ, and believe me, it is not the norm.  Most of North America’s biggest fitness facilities/chains are still trying to sell you a better appearance. You really can’t blame them, especially if they are focused on getting people to sign membership contracts.  Who wouldn’t want to improve their appearance?

 But, if a fitness organization is focused on keeping members, then it is in their (and your) best interest to shift the focus toward the values quoted above.  I’ve seen it time and time and time and time again.  It is only when you shift your focus away from appearance and toward wellness, quality time with friends and family, and the sound body - sound mind connection can you find the motivation to change your eating and activity patterns long term.

And here’s the kicker, moving your focus from appearance toward well-being dramatically raises your odds of improving your appearance.

This SNL classic video will crack you up, and more fun in your day is a good thing.  In this video Matt Foley (a.k.a. the late Chris Farley) commits all seven of the Motivational Speaker Deadly Sins (Over-sharing, low credibility, over the top enthusiasm, condescension, all inspiration and no application, sleazy “back slappin” salesman tactics, and finally, thinking that since you stayed for the whole speech that you agree with his ideas).

Post a comment if you think I missed a deadly sin!

I am always on the lookout for ideas that will help you sustain your motivation and energy to improve.  Today’s idea is of deep importance and a rare and true quick fix.

Based on some great, recent research by Dr. Robert A. Emmons of the University of California, Davis and Dr. Michael E. McCullough, University of Miami, enhancing your level of gratefulness can result in you:

• Exercising more often, which improves health, stress management, productivity, longevity, appearance, etc.
• Reporting lower stress and fewer physical complaints
• Feeling better about your life as a whole
• Being more optimistic, generous and helpful
• Reducing the material things – happiness connection, which can save you a lot of money
• Having better, deeper relationships

Being more grateful sounds easy, almost like a throw-away thought, but it is more easily sabotaged than you might think.  Dr. Emmons suggests that you watch out for the “victim mentality” and feelings of entitlement and deservedness.  When you notice these faults in your (or other’s) thinking and actions, do a spin more and refocus on gratefulness.

Dr. Emmons and Dr. McCullough suggest that gratefulness can be improved by keeping a weekly gratitude journal.  Gratitude journaling can help you clarify and develop a valuable reminder of what is important in your life.

This is a great idea worth doing.  However, it is often not realistic for many of you, my busy subscribers.  Perhaps how I practice gratefulness can provide a more user friendly application for you.  When retiring for the night my family and I discuss our “high points” for the day.  We talk about the good things that happened and what made those things possible.  This allows the discussion, and our day’s thoughts, to end on a note of gratitude.

Another helpful idea is to have a predetermined list of gratefulness thoughts to bail you out when your attitude takes a negative turn.  Here are a few:

• Life is a gift
• I appreciate the earth
• I am grateful for the love I receive from my family & friends
• I am grateful for who I am right now
• I am grateful for my strengths
• I am grateful to have a job that serves humankind
• I am grateful for my health and that is can be improved

What about you?  Do you have any gratefulness affirmations to add to this list?  I’d be grateful if you would share-

You got to get up to get down.
-James Brown

As your morning alarm rings into action, what are you first thoughts of the day?

My morning began today at 4:32AM, but not to the sound of an alarm clock.  It was the sound of baby girl crying with a bad ear infection.  Over the last four nights, I have gotten less than one nights sleep. As I sat up this morning, well…, have you ever been so tired that it made you feel a little nauseous? As my eyes opened, all I could think about was getting her medicine, a diaper, and then handing her to momma and going back to sleep.

As I stood up, I have to admit that I was nowhere near Mr. Positive Life Balance Speaker guy. I was much closer to Mr. Cranky Negative Procrastination boy.  I really, really wanted to go back to bed. This negativity was compounded by the fact that someone forgot to refill the diaper drawer, meaning I had to walk to the opposite end of the house.  On the return trip, to my surprise, I started feeling better. The short walk across the house had been just enough physical motion to start changing my attitude.  I was beginning to feel a little less tired and, believe it or not, more optimistic about what was on the day’s to do list.

After I got Camille back to sleep, I was faced with the same moment of truth you face each morning when your alarm goes off.  Either get up and get going or give in, reset the alarm clock and go back to sleep.  This morning, due to some physical motion, I chose to get up and I am really glad I did. The next time you are tired, either first thing or at 3 P.M., remember the Core Principle - Positive Motion Creates Positive Emotion.  Have you heard this tip before? Sure.  Do you need to hear it again?  Yeah.  Should you try it right now?  I don’t know, are you tired or a little mentally fuzzy?

*It’s so cold that the local flasher was caught describing himself*

Speaking of exposed skin and the cold, I often get asked, “Andy, when is it too cold to exercise outdoors?” I respond with, “Never.” The reaction starts with surprise, then disbelief, and finally, three concerns.  I will address these concerns with excerpts from a great January 2008 article from the New York Times, then I will give you some tips that you can use to whip Old Man Winter.

“But Andy, won’t the cold air hurt my lungs?”
“…lungs are not damaged by cold, said Kenneth Rundell, the director of respiratory research and the human physiology laboratory at Marywood University in Scranton, Pennsylvania. No matter how cold the air is, by the time it reaches your lungs, it is body temperature, he explained. Some people complain that they get exercise-induced asthma from the cold. But that sort of irritation of the respiratory tract is caused by dryness, not cold, Rundell said. “Cold air just happens not to hold much water and is quite dry,” he said. You’d have the same effect exercising in air that was equally dry but warm.”
BOTTOM LINE: Your lungs will not know the difference!

“But Andy, I’m from the south. I cannot handle the cold.”
“Another myth is that you have to acclimatize to cold, just as you do to heat. It’s true that peoples’ bodies adapt to hot weather and that adaptation makes people feel better when they exercise in the heat. It also improves performance. With heat adaptation, you sweat more profusely, your sweat is less salty and your blood volume increases. But exercise physiologists find only modest adaptation to cold.”
BOTTOM LINE: If you live in Alaska and go to Arkansas in July, be careful, but a southerner can go north with no problem.

“But Andy, won’t wearing enough clothes make me look like the Michelin Man?
“That means, Noakes said, that even in temperatures as low as 10 to minus-20 degrees, a runner probably needs to wear no more than a track suit, mittens or gloves and a hat.”
BOTTOM LINE: You are more likely to overdress.

Here is a list of cold weather clothing tips that are Andy Core tested and approved:

• A light stocking cap large enough to cover your ears is a must.  Considering that more than 25% of your body’s heat loss escapes from your head, a good hat can go a long way in keeping your entire body warm.
• A good set of gloves are worth their weight in gold. If it is very cold and the activity does not need the use of your fingers, as in working with small dials, shifting gears, etc., then mittens will do a better job of keeping your hands warm than fingered gloves.
• Which are better? Thin or thick socks? Thin is usually better, but what really counts is that your toes have wiggle room.  Shoe packed too tight with socks reduce circulation, which drastically reduces your body’s ability to keep your feet warm.  Thinner socks made from synthetic-fibers that move the sweat away from your feet can keep your feet warm on the nastiest of days.
• I usually wear a jacket for hikes, but opt for a wind breaker type vest when running or doing more vigorous activities.
• It is easy to forget what you wore last season on that moderately windy, cloudy, 34 degree day. It is a good idea to keep a cold weather gear log for at least the first season or two. By taking a minute to write down what you wore during different temperatures and conditions and how will the combination performed will keep you from possibly painful mistakes and give you a head start on next season.

Most world record marathons have been run at temperatures in the mid to lower 40’s. What did these bone thin (read: no insulation!) runners typically wear during their record setting runs? Rarely more than a pair of skimpy shorts, a thin long sleeve t-shirt and light gloves.  Don’t the let cold spoil your winter workouts.  Instead, gear up, get out and have fun.  If you have questions about activity, clothing and the cold, post them in the comments section and I will answer ASAP.

Have you ever known someone who was anti-motivated?

Anti-Motivated [an-tee moh-tuh-veyt·ed]: to be motivated to make fun of those who are motivated.

A common example is the unheatlhy person who pokes fun at people who eat healthy or exercise. I bet you know someone like this, but I also bet you know someone who was like that, but then shocked everyone, including themselves, by starting to live healthy. Oh, it gets even better. The new convert soon starts feeling so good that they become what I affectionately call annoyingly motivated.

Annoyingly Motivated [an-noy-ing-ly moh-tuh-veyt·ed]: to be so motivated that you are compelled to try to motivate others, regardless if they want to hear it.

The video in the previous post is a great example of this in action.  What’s the message? What does this tell us about human nature?  Simple.  You can change in amazing and positive ways regardless of your age, stage of life, circumstances… and the only person standing in your way is yourself.

Video Summary:
Ever wonder if massive change is possible for you personally? Here I challenge the 700 attendees at TN Public Health Association’s Annual Meeting to think about what it really takes to spread healthier choices in their communities and in their lives.

Ideas for Action:

• Capitalize on the power of positive choices, especially the power to choose an optimistic attitude.
• Understand that your body and attitude are capable amazing levels of regeneration, regardless of your age or how badly you have abused them.
• Believe that change is not an intellectual learn, but rather an experiential one.  In other words: You won’t really “get it” until you do it. You keep it as long as you do it. You lose it when you stop, but you get it back when you restart.

Questions to Ask:

• Is my attitude toward my ability to make amazing progress in life limiting that progress?
• Should I wait until I am ready or am I already ready, but just need a little momentum?
• Could I become a more persuasive leader at work and with my loved ones if I choose to live a more balanced life?

This morning one of my favorite people said, “Andy, I know you prefer to do Keynote speeches, but seriously, what can be accomplished in a one hour speech?  Shouldn’t you focus be on delivering your ideas in a workshop format where you can give people more meat and less fluff?”

I understand his feeling.  I’ve attended terrible Keynote speeches that left me with little to do or even think about afterward.  I have also attended Keynotes that I reflect upon almost daily.

Six years ago I attended a speech by Larry Winget, “The Pitbull of Personal Development.”  He was hilarious.  At the time, because it was so funny, I discounted the presentation as purely entertainment.  Little did I know that I would be thinking about his speech ever since.  During the presentation he said, “If you life sucks, it’s because you suck.”

Every time I am not getting what I want from life, those 8 words pop into my mind.  Anytime I start to think that my current situation is not my fault, I cannot escape those 8 words.  The truth is those 8 words have motivated me to accomplish more professionally and personally than the 11 workbooks in my bookshelf that I received from multiple day workshops. What is the value of taking personal responsibility for your situation no matter the circumstances?

Last week at the National Speakers Association annual convention, I had the honor of hearing Nando Parrado, one of the survivors of the famous Uruguayan plane crash of 1972.  They crashed in an environment often colder than -27 degrees F.  At this temperature, the average human can survive for 24-72 hours.  Parrado and many of his teammates survived for 72 days.  What is the value of you believing that you can do far more than you ever thought possible?  He also mentioned many times that it would have been far easier to lie down and die.  What kept him going was that he wanted to see his father’s face, that he wanted to have a life, a wife and a family.  What is the value of having a family and renewing your commitment to them?

Five years ago I attended a Keynote program by Jim Stovall.  Less than 15 minutes into his speech I had already learned and relearned more than I had during the previous three full days of the conference.  He described how he lost his sight and overcame that disadvantage to later win an Emmy, a gold medal in weightlifting and built a record braking company that truly serves humankind.  As he said, “you do not have to have sight to see,” I started to see what is really possible in my life.  I saw the barriers in my life for what they truly were, very small speed bumps.  What is the value of a clearer and brighter perspective on what is possible for you?

This morning, in response to my skeptical friend, I was able to recount the above examples.  He then asked me, “Well, what do you do for your audiences?”  Simply, I help people answer one question, “Why do I not do what I know I should?”  What would happen in your life or business if you overcame the obstacles sabotaging your motivation and started doing more of what really counts?

Concise and motivating messages have made a profound and measurable difference in my life.  What about you?  Has a Keynote presentation made a difference in your life?