the power of positive habits
Success Tweet 93: Increase Your Heart Rate
Aug 25th
I’m really enjoying writing this series of posts further explaining the ideas in my latest career success coach book, Success Tweets: 140 Bits of Common Sense Career Success Advice, All in 140 Characters or Less. I hope you’re enjoying reading them. I’m pleased to say that Success Tweets is now in its second printing. You can pick up a copy at your local book store, or online at Amazon.com. Better yet, you can download the eBook for free at http://www.successtweets.com.
Today’s career advice comes from Tweet 93…
Becoming a high performer is easier if you’re physically fit. Increasing your heart rate is a great way to improve your fitness level.
As a career success coach, I advise my clients to live a healthy lifestyle. This means eating right and exercising. You don’t have to become a tri-athlete; every little bit of exercise helps. Exercise helps you increase your heart rate. I like to ride my bike to increase my heart rate.
Dan Robey is a friend of mine. He is the author of The Power of Positive Habits. I am one of his subscribers. A while back, I received a great e mail from Dan where he discussed how brisk walking is a positive habit – and a great way to increase your heart rate. Dan is a generous guy and he always lets me repost his posts here.
Check out what Dan robey has to say about the power of brisk walking…
Make “Brisk Walking” A Positive Habit
“Not running, not jogging, but walking is your most efficient exercise and the only one you can safely follow all the years of your life.” – Executive Health Organization
Walking as a daily exercise habit can truly be a life-changing positive habit and is one of the most powerful habits for reaching your goal of a healthy trim and fit body. Over the past 20 years, there have been dozens of studies that have proven the benefits of brisk walking.
Thousands upon thousands of people have improved their health and lost weight by the diligent habit of walking. If you think that walking does not provide the same benefits as other more vigorous exercises, think again.
A study published by the New England Journal Of Medicine showed that postmenopausal women who walked regularly lowered their risk for heart disease just as much as women who did more vigorous exercise, such as playing sports or running.
This study suggests that walking is just as good for your heart as heavy exercise. I spoke with study author Dr. JoAnn E. Manson, Chief of Preventive Medicine at Brigham and Womens Hospital, Professor of Medicine, at Harvard Medical School. She said, “The study provides compelling evidence that walking and vigorous exercise provide similar heart benefits, about a 30% to 40% reduction in the risk of cardiovascular disease with 30 minutes per day of either activity.”
I also asked her about the benefits of making brisk walking a positive habit, and she responded, “They could surely walk away from heart disease and several other chronic diseases. We have also found that brisk walking for at least 3 hours a week can lower the risk of stroke, type 2 diabetes, and breast cancer.”
No pain, no gain, is an outdated notion; exercise doesn’t need to be strenuous or uncomfortable. It can be easy and enjoyable. Even though the study consisted solely of women, it is likely that men would experience similar benefits from the positive habit of brisk walking.
Here are additional benefits you will receive from your habit of brisk walking:
Walking burns calories and helps you lose weight and burn excess body fat.
Walking can help to improve your posture.
Walking requires no special equipment or gyms.
Walking can help lower blood pressure and help prevent circulatory and heart disorders.
Brisk, aerobic walking will give you the benefits of other exercises, such as jogging and cycling, but without the risk of injuries.
Walking at night can help promote better sleep.
Dan makes some great points about the benefits of developing a positive habit of brisk walking. Personally, I prefer to bicycle in the summer, and walk in the winter.
A lot of the people who I coach say that they know they should exercise, but often can’t seem to “get around to it.” I have come up with the answer this problem. I have printed several thousand stickers that are round and say “TUIT” in big capital letters. Whenever someone tells me that they know they should do something but can’t seem to get around to it, I give them one of these stickers. It is a round TUIT. I tell them that now they can never say that they can’t get a around to it anymore, because they have a round TUIT. I have a round TUIT sticker on my computer. I have another one on my bike. They are constant reminders to me to keep up good work and exercise habits.
Would you like a round TUIT? If so, please send me and email at Bud@BudBilanich.com with the words “Round TUIT” in the subject line. Include your snail mail address, and I’ll put up to five round TUITs in the mail to you – free of charge. Use them for yourself, or give them to your friends who are procrastinators — especially about exercise.
Make sure that you get around to living a healthy lifestyle. Elevate your heart rate. Brisk walking is a great way to start.
The common sense career success coach point here is simple. Successful people are outstanding performers. Outstanding performers live a healthy lifestyle. They follow the career advice in Tweet 93 in Success Tweets. “Becoming a high performer is easier if you’re physically fit. Increasing your heart rate is a great way to improve your fitness level.” My friend Dan Robey, author of The Power of Positive Habits says that brisk walking is a great way to increase your heart rate and one of the most healthy habits you can adopt. I agree, almost everybody can walk. The more you walk, the healthier you’ll be. Dan points out that “No pain, no gain, is an outdated notion; exercise doesn’t need to be strenuous or uncomfortable. It can be easy and enjoyable.” Elevate your heart rate daily. Llike the Nike ads say, Just Do It! Or as this career success coach says, “Get around to it.”
That’s my take on the career advice in Success Tweet 93 and on developing positive habits that will keep you healthy and on top of your game. What’s yours? Please take a minute to leave a comment sharing your thoughts with us. As always, thanks for reading.
Bud
Success Tweet 37
Jun 8th
My latest career success coach book, Success Tweets: 140 Bits of Common Sense Career Success Advice, All in 140 Characters or Less is now available on Amazon.com and in bookstores. I am in the process of blogging about each of the tweets in it. You can get a free copy of Success Tweets at www.SuccessTweets.com. If you like it, I’d appreciate a positive review on Amazon.com.
Today’s career success coach post is on Tweet 37…
It’s not what happens to you, but how you react to it. Don’t dwell on the negative, use it as a springboard to action and creativity.
Successful people have a habit of focusing on the positive and putting the negative out of their minds. Positive habits like this are an important key to career success. Habits are like muscles. The more you use them, the stronger they get.
I call my friend Dan Robey “The King of Positive Habits.” His eBook, The Power of Positive Habits, is one of my go to books when I need to give myself a little boost. You can get a copy at www.ThePowerOfPositiveHabits.com.
Dan’s book is based on the idea of cognitive restructuring. According to Dan, “cognitive restructuring is learning to identify your personal cycle of negative thoughts, habits and routines and replacing them with positive thoughts, habits and routines that will provide you with lifelong benefits.”
Today, I’d like to discuss an important positive habit –proactively managing your stress. When I was a kid about a million years ago, there was a popular song. I believe it was a show tune. A couple of the lines went like this…
You’ve got to ac – cen – tu – ate the positive, and
e — lim — in – ate the negative.
I don’t know the show. If you do, please leave a comment letting us know. I’ll give a free copy of one of the eBook version of Straight Talk for Success to everybody who knows the name of the show and shares it in a comment.
Anyway, I was thinking about that song the other day because I came across a new book on stress management by Evelyn Brooks and called Forget Your Troubles: Enjoy Your Life Today.
Evelyn suggests that you get S.M.A.R.T. about managing stress…
• S Smash the negative.
• M Maximize the positive.
• A Act.
• R Relax.
• T Target your next action.
Sounds a lot like the “accentuate the positive and eliminate the negative” advice in the song. As they say, “there’s nothing new under the sun.” As a career success coach, I agree. It doesn’t matter if you “accentuate the positive and eliminate the negative,” “smash the negative and maximize the positive,” or do a bit of “cognitive restructuring,” you’ll be on your way to managing your stress and becoming a life and career success.
Stuff happens as you go through life; positive stuff, negative stuff, happy stuff, sad stuff, frustrating stuff. The negative sad and frustrating stuff leads to stress. The important thing is not what happens to you, but how you react to it.
In other words, smash your negative thoughts; replace them with positive ones. Don’t dwell on the negative, use it as a springboard to action and creativity. Maximize the positive in your life by creating positive habits and routines. When something goes well, take the time to celebrate. You deserve it. Small celebrations when you succeed are a positive habit that will put you in a positive frame of mind; which in turn, will help you create more life and career successes.
I have given away almost 1,000 copies of the eBook version of Success Tweets. I mention this because I’m celebrating. I want to get the positive message and the career advice in Success Tweets into the hands of as many people as I can. I’m accentuating and maximizing the positive.
You might say that 1,000 people choosing to receive a free eBook is a not reason for a huge celebration; but for me it is – and I’m following my own career success advice by doing some cognitive restructuring — creating a habit of celebrating small successes. Celebrating small wins is a great positive habit for me. It helps me manage my stress and not get overwhelmed by the negatives that invariably creep into my life. I’m sticking to it.
The common sense career success coach point here is simple. Successful people follow the career advice in Tweet 37 in Success Tweets. “It’s not what happens to you, but how you react to it. Don’t dwell on the negative, use it as a springboard to action and creativity.” Get competent. Create positive personal impact. Become an outstanding performer and a dynamic communicator. Build strong relationships with the important people in your life. Manage your stress. Positive habits will help you do all of these. Smash the negatives in your life. Create positive thoughts, habits and routines. Use the negatives that come your way as learning experiences. Use positive thoughts, habits and routines to create small victories. Treat these small victories as a reason for celebration. Celebrating small victories is a good way to keep things in perspective and build the resilience necessary for dealing with the tough times -– and for ac – cen – tu – ating the positive, and e — lim — in – ating the negative. Take it from a career success coach, positive habits are powerful and will help your become the life and career success you deserve to be.
That’s my take on the career advice in Tweet 37 in Success Tweets. What’s yours? Please leave a comment sharing your thoughts with us. As always, thanks for reading.
Bud
