« Older Entries

Fitness Tips – How Much Exercise Should You Do?

Americans are always wanting to find a short cut. There is no quick fix. Attaining fitness requires a lifestyle change and making the right healthy choices. The most benefits come from cardio-respiratory fitness, and to attain this a regular exercise program is often needed. Failing this, making active choices, such as using a push mower rather than a power mower, and walking to each tee rather than using a golf cart on the golf course, will help one stay fit.

Those who promote fitness exercise are following along the more recent lines of nutritionists’ thinking, he says, which involves behavior modification. If you do not change your behavior and make it a lifestyle change, it’s not going to become a habit.

The message that many experts are starting to put out is: A little bit of exercise is good enough.

How little? All you need, is to expand 285 calories a day – 2,000 calories a week – in activities above and beyond your job.

But if it’s a healthy life you’re interested in, they write, all other things being equal, the gardener’s odds against heart disease are as good as the marathoner’s.

How much exercise you should do depends upon what you want to achieve. If you just want stress reduction, you don’t have to do aerobic exercise,… but you won’t get reduction in the risk of heart disease if you do not meet minimum standards of exercise. That means exercising at 60 to 85 percent of your maximum heart rate for 20 to 30 minutes at least three times a week. Do less than that and you will never achieve a level of conditioning. You won’t improve.

But being moderately fit is OK. In a paper based on data collected at the researchers showed that the largest difference in mortality – about 60 percent – was between the sedentary and people who were only moderately fit, as judged by performance on treadmill exercise tests.

It’s dangerous to do nothing and easy to do enough.

*************************************************************************
Calories burned in a single hour
*************************************************************************
The following figures are for a man weighing 180 pounds and a woman weighing 130 pounds.
*************************************************************************
Activity Men Women
*************************************************************************
Cooking 216 156
*************************************************************************
Chopping wood 414 299
*************************************************************************
Mowing lawn 486 351
*************************************************************************
Scrubbing floors 522 377
*************************************************************************
Trimming trees 630 455
*************************************************************************
Gardening 576 416
(heavy chores)
*************************************************************************
Painting outside 378 273
*************************************************************************
Washing the car 270 195
*************************************************************************
House cleaning 288 208
*************************************************************************
Raking 270 195
*************************************************************************
Stocking shelves 270 195
*************************************************************************
Window cleaning 288 208
*************************************************************************
Fishing 234 169
*************************************************************************

Tags:

What’s the Hardest Part of Marketing Yourself?

In my Fast Track Marketing System I divide marketing into seven very specific modules:1. The Game of Marketing2. The Mindset of Marketing3. Marketing Messages (Your Value Proposition)4. Marketing and Selling Conversations5. Written Marketing Materials6. Marketing Strategies7. Marketing Action PlansAll of these have their particular challenges. But in my experience in working with thousands of Independent Professionals, it’s #7 that seems to be the hardest for most people.After all, most of the other 6 modules are all about preparation to market yourself.You learn the basics of the game of marketing, you work on your marketing mindset, you develop marketing messages, conversations, and written marketing materials, and ultimately choose the marketing strategies to get the word out.And then the rubber hits the road. You have to actually get out there and connect with potential clients through networking, speaking, an eZine, social media, emails, etc.For most, the bottom falls out of their marketing at this point. It simply goes nowhere, or more specifically it goes into the infamous “Random Zone” where things are done haphazardly and inconsistently.If people have worked to develop the whole foundation of their marketing first, know who their target market is, have put together a web site and have practiced their marketing and selling conversations, they are going to have more success.But even the well-prepared struggle with implementation.Why is putting action plans into action so hard? Here are three of the most common ones. Are they familiar to you?1. As soon as you start reaching out, you face possible rejection. What if your message, your talk, your emails fall on deaf ears? What if your potential clients could care less? What if they outright rejected your promotional efforts?We conjure painful mental images in our mind that stop us cold.For this one we need to work again on our mindset, on our thinking, realizing that if we reach out and people aren’t interested, that it’s not personal. They don’t hate us; either they are simply not good prospects right now or our message doesn’t have the impact it could.So reach out to new prospects and keep improving your messages.2. It takes way more time and effort than you ever thought it would. We think of marketing as a few promotional things we do here and there. This should be easy, we think. But it’s not.Time to do a reality check. Any marketing activity takes time, effort and commitment to make it work. Marketing is a bit of an art and nothing works perfectly on the first draft.You need to make detailed and realistic plans based on strategies that others have used successfully in the past. If you just make it up as you go along, your chances of success are very slim.3. It’s never good enough and although you might even know what you’re doing, you put off your marketing launches until everything is perfect… but it never is.What underlies this are beliefs about perfection, not being good enough and being judged by others. It’s not so much rejection you fear, but disapproval. What will others think of you?Well, if your marketing campaign isn’t relevant to those you are targeting, it’s not a big deal. They’ll just ignore it. They won’t think much about it at all. But for the ones that are looking for what you offer, they’ll not only be interested, they’ll respond.Your prospects are not looking for perfection from you; they’re looking for assistance and value. If you’ve got that, perfection is virtually irrelevant.I’ve done a whole lot of marketing action plans that were rejected by most people, took me a long time to implement, and were far from perfect. And most of them have made me hundreds of thousands of dollars!Marketing success is about know-how, value, commitment, and persistence. Everything else is just a distraction.The Fearless Marketer Bottom Line: There could be a lot of other things stopping you from following through with your marketing plan as well. The question is, where are you going to focus – on your fears and worries about rejection, time, and perfection – or are you going to focus on the value and difference you make and give your marketing plans a real chance?

Tags: