“Just wanted to take a minute to tell you that the tip you gave me at the Boeing leadership center (put your clothes in your car the night before) has help in the consistency of my daily work out. I go to the gym 5 days a week M-F before work.  The past 3 years  I have only taken my clothes out of my car one time and missed my planned work out and that was to stay with my son when he was sick. The power of that simple tip has made a huge difference in the satisfaction of checking the box and meeting a commitment to myself.  Thanks.”

A simple idea and significant results.  If you are having trouble staying consistent with an exercise program, give this idea real consideration.
- Andy

Originally published in Corporate Meetings and Incentives Magazine in Jan. 2011, this is Andy’s expanded version.

Resolution: To Be More Connected

1. Better manage your transitions between work-life and travel-life
   These brief moments of transition when you move from work to your personal life and vice-versa, set the tone for the rest of that day and sometimes days to come. Considering the possible lingering effects, it is worth; getting up a bit earlier, taking an extra trip around the block before you land home, or whatever you need to do to be in a patient and encouraging state for your friends and family.
   * For more on how to do this, check out Organic Motivation

2. Make gratitude a conscious, nightly focus
   Researchers from U.C. Davis suggest that reviewing the simple day-to-day things that you are grateful for increases your motivation to do things like exercise, and it significantly reduces stress and anxiety. Do this with your loved ones before bed and you have connected two birds with one stone.
   * For more info on how to do this, check out - The Gratitude-Motivation Connection

3. Choose your friends wisely
   List the top three most encouraging people in your life. Ask yourself, “What can I do to encourage them? What can I do so that we encourage each other more often?”
   * For new, very inspirational video on how to do this, check out this “Fitness Witness” video on Youtube

Resolution: To Have More Energy

4. Stuff you suitcase, purse and briefcase with protein bars
   You might say, “Andy, don’t those have a lot of calories?” Maybe, but they have fewer calories than a candy bar or a six foot chocolate fondue fountain, and will provide longer lasting energy as well.

5. Take your evidence based vitamins
   Unless you eat five fruits and veggies a day and two servings of cold water fish a week, then it’s worth swilling 8oz of water along with a Multivitamin, 1200mg Calcium, 1000mg flax seed or fish oil and 1500mg glucosamine supplements right after breakfast.

6. Stimulate responsibly
   Caffeine is optional, but too much early in the day is like taking out a high interest loan against your afternoon productivity. Most people can have up to four six once cups of coffee a day without stimulating unnecessarily stress, sleeplessness and crankiness. Oh, this amount of coffee has shown it can reduce your chances of cancer, Alzheimer’s and heart disease.
   * For info on how to strategically use caffeine, without the potential negative side effects.

7. Implement a Nightly Deep Sleep System
   Two hours before bed shut down your fluid intake. One hour before bed cool & darken your bedroom so you body gets the signal to “go deep.” You’ll sleep deeper, wake up and feel great.

8. Fry stress with three interval exercise sessions a week
   Warm up for five minutes, then do twenty minutes of your favorite exercise alternating one minute of pushing it a little (about 80-90% effort), with two minutes of slow and steady recovery, then cool down. Interval training is the #1 most efficient way to to clear stress and crankiness, and not to mention boost the fitness of your heart and lungs.
   * My favorite exercise to ensure you are warmed up for interval training.

Resolution: To Be More Productive and Focused

9. Schedule thirty minutes right after lunch to outline tomorrow’s highest value activities
   Productivity experts swear by this, and the bonus is that it will also help keep your mind from racing when you are trying to sleep that night.

10. Physically remove the snooze button from your alarm clock
    Those last few interrupted minutes of sleep are poor quality and will make you feel more worse than if you just got up. Plus, they will likely add a rushing energy to your morning, which is stress you don’t need.
    * A story about this tip.

The University of Chicago has recently coined a new kind of life expectancy—S.A.L.E. (Sexually Active Life Expectancy).  At one point or another, you either lose the ability to have sex or don’t want to any longer.  Basically, this figure represents how long your sex life will last.

Personally, I want my life expectancy and my sexually active life expectancy to be pretty much the same.  As a matter of fact, passing away while having sex would be my preference.

So, the University of Chicago has given us some insight into how you can gain up to 7 MORE YEARS OF ACTIVE SEX LIFE.  How? you ask.  Just when you thought you knew all the reasons for living healthily.

“At age 55, men can expect another 15 years of sexual activity, but women that age should expect less than 11 years, according to a study by University of Chicago researchers published online March 10 by the British Medical Journal. Men in good or excellent health at 55 can add five to seven years to that number. Equally healthy women gain slightly less, three to six years.”
Source: http://news.uchicago.edu/news.php?asset_id=1902

So, here’s to a healthier 2011!

“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.”

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?

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.