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How to Game Plan for Change (Real World Tips!)

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Surviving isn’t just for hikers; it’s for when your circumstances change. “The most successful are open to the changing nature of their environment.” Having a game plan for changing circumstances is critical for survival. One of our recent team meetings centered on how to survive being lost as explained in Deep Survival by Laurence Gonzales.

The extreme unpredictability of nature carries a lot of parallels to operating your own business.

Just when you think you’ve got it all figured out…

BAM!

Something unexpected comes along and you’re left out of sorts and scrambling to survive!

5 Stages of Being Lost

Here are the 5 Stages of Being Lost:

You’re disoriented but continue to “push through it.” You start to realize that you’re lost and get a little frazzled. You desperately search for any scrap of evidence to match what you think is going on! You start to break down rationally and emotionally. This is NOT good. You accept your lost condition and resolve to start fresh from where you are.

A lot of people tend to get stuck in steps one to four and never make it to step five. Unfortunately, those are not survivors.

Instead, the best thing you can do is get to step 5 as quickly as you can be recognizing your limits and focusing on your new reality:

Stop → Observe → Think → Plan → Act

“The most successful are open to the changing nature of their environment.”

Here are the Survival Rules for Life to help you out in any bind – whether you’re stuck on a snowy mountaintop or in the middle of a business breakdown:

Be here now – Develop an appreciation for full engagement with what’s in front of you. Know the limits of your experience – Just because something has worked in the past, doesn’t mean you won’t need to innovate in the future. Adaptability is key – You have to plan in order to be successful, but be ready to let go of your plan and adjust your course as you perceive changes in your environment.

Check out more about Deep Survival. The next time you’re caught off guard, how are you going to dig in and observe your situation so you can put together a new game plan and take decisive action?

New Exercise.com for Business Features UX Improvements Updated handling of changes made on Customize Platform tab Updated handling of changes made to Group pages Updated display of images on landing pages Added Equipment to Exercise fields Updated display of “Logged Workout” alerts Updated display of Profile pages Updated display of Exercise finder Updated display of “Client Cancelled” alerts Updated display of Automated Notifications page Updated handling of Alternate Exercises in Workout Plan Creator Updated display of “About Trainer” section on landing pages Updated handling of Thank You pages Updated app marketing assets for Exercise.com Train Anyone, Anywhere in the World. Coming Soon Block Programming Client Calendar Updates

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A Wellness Talk With Desmond Howard

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I recently had the privilege to talk with one of my childhood heroes — NFL veteran Desmond Howard — about a topic that we both are super passionate about: health and wellness. (A quick backgrounder for those who may not be familiar with Howard: He is the 1991 Heisman Trophy winner and Super Bowl XXXI MVP. After 11 years playing pro in the NFL, he joined the ESPN network as a college football analyst, and since 2005, he has appeared on the Emmy-award winning College Game Day, while also contributing to other ESPN programming.)

With the current state of our world, we have the opportunity to take back our health and fitness in a positive way. By grounding with our mindset and sticking with the actions that yield positive changes in our lives, we can begin to reclaim our well-being. This conversation — which we had during our Instagram live episode — could not have come at a better time as we talked about how to do this and more.

Howard and I were able to cover a lot of ground in this hourlong conversation, including:

  • How we both personally tackle the challenges of healthy aging.
  • Ways to avoid the common excuses that many people use for not getting up and moving.
  • How the circumstances of the past year — including social distancing and isolation — have taken an additional physical and mental toll on many.
  • The importance of mental fitness.
  • Stories about our early childhood days, growing up, and now being fathers.
  • How to approach each day with some fun tips that people can apply to change their outlook on life, including these:
    • Kick off each day with the question: How will I be intentional with myself and those around me with my actions?
    • How does my health and fitness impact my family, friends, and people I work with daily?
    • Challenge yourself to be 1 percent better each day — and be sure to celebrate those wins.

We left it all out there for viewers and listeners in hopes they can apply some of the insights and learnings from our experiences in their own lives and create the positive changes necessary to become the best version of themselves. Tune in — and feel free to share your top takeaways in the comments below.

The post A Wellness Talk With Desmond Howard appeared first on Experience Life.

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Want Bigger Biceps? Straight Bar Better Than EZ Curl Bar

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Many trainers prefer the EZ curl bar because it takes stress off the forearm muscles when doing curls. People who do straight bar curls often end up with lower arm strains that feel a lot like shin splints of the forearms. Truman State University researchers, led by Dr. J. Lafrenz, measured muscle activation of the biceps and brachioradialis muscles using electromyography (EMG). EMG measures the electrical activity of muscles – greater EMG activity means greater muscle activation. The biceps were activated most with the straight bar during the positive and negative phases of the lift. The brachioradialis muscle was activated equally with both bars. The results show that the straight bar activates the biceps better than the EZ curl bar. However, use the EZ curl bar if you have forearm strain.

Is it Safe to Lock Out Joints? Trainers often employ a non-locking technique to facilitate the muscle pump. This is especially common in elbow extension movements, such as training biceps and triceps. Some experts warn weight trainers not to lock out joints when doing squats, leg presses, bench presses or curls because of an increased injury risk. Dr. Lee Brown from the University of Arkansas questioned this recommendation. In the knee, for example, minimal contact occurs between the kneecap and femur (large leg bone) during full extension. Brown argues that there is little if any research to indicate that locking out the knee or elbow will cause damage to normal joints with properly performed exercises. And in the normal, uninjured knee or elbow, full extension is the strongest weight-bearing position during axial loading. And fatigue will set in more rapidly if a trainer does not lock out the knee or elbow during some exercises. You will get tired in a hurry if you do squats or military presses with your knees bent.

Brown concluded that most exercises should be performed through the individual’s available range of motion while maintaining proper mechanics. And individual differences and health status may affect the choice of ranges for some exercises. If you feel pain, stop the exercise and evaluate your exercise form and whether you are going to full extension. Weight training is very much an individual endeavor, and no one plan works for everyone. For example, some people are mechanically designed to squat, while others are not and they do the leg press instead. And while some trainers might be able to tolerate locking out during reps, others might find it too uncomfortable. Regardless of your body mechanics, there are definitely situations where going to full extension is not a good idea. Avoid landing on fully extended joints when doing plyometric exercises. Also, avoid doing full knee extensions during the early stages of recovery from anterior cruciate ligament surgery. (NSCA Conference Abstracts; Strength Cond J, published online)

The post Want Bigger Biceps? Straight Bar Better Than EZ Curl Bar appeared first on FitnessRX for Men.

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6 Ways to Feel Full Without Eating More

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