Motivation
4 Powerful Fitness Workouts For Successful Women
A strong body leads to a strong life. Strength physically can help you become more assertive, bold, and confident. Being in great shape leads to more energy, and a lower chance of depression.
If you want all-encompassing success, you need to take care of your health, and body. If you want to “be optimal”, and at your best in every sense of the word, you again, have to include your body on the list of important things that will make you successful.
The problem: as your career grows, you become more successful, some may even have a family, and as a result your body and your health and fitness are put on the back-burner. As your body becomes less healthy, you have less energy, less confidence, and this correlates to a lack of success in other areas of your life as well.
Read and implement the following fitness tips to ensure that you get, and stay, in great shape.
These workout exercises for successful women will help you build a stronger, more resilient, and better-looking body, that will improve other areas of your life as well.
Effective Workouts For Women
Workout Exercise Tip #1: Cardio
There’s a myth, especially amongst women, that jogging is the best form of cardio to burn fat and to get in great shape.
The truth: Sprints are far more effective at burning fat, plus it takes a fraction of the time to complete a full sprints workout, get greater benefits, and get back to your busy day.
Here’s what to do…
Ideally find a hill or a set of stairs to sprint up – a track will also suffice. Use 1 minute as your guideline. Sprint for 10 seconds, recovery for a minute, and repeat this set-up 5 times. Two weeks from now, up it to 7, then 10.
A full sprint workout exercise should only take – at the most – 10 minutes. When was the last time you hopped on the treadmill for a 10-minute walk or jog, and were completely drenched with sweat?
Workout Exercise Tip #2: Walking Lunges
Instead of just going for a walk on a sunny day, add in some walking lunges.
Growth hormone is a powerful hormone that is aided by lactic acid. So by increasing the lactic acid in your muscles, you’re naturally going to raise your growth hormone levels which will help you burn more fat and build more muscle.
How does this help the successful business woman?
Lower body fat will help increase your energy levels, as well as improve your confidence. We all know that confidence is a key characteristic if you want to make it big in business.
Note: When performing walking lunges, keep the majority of your weight on the front heel
Workout Exercise Tip #3: Building a Stronger Core
The plank is not only one of the best core exercises you can do – if not the best – but you can do it anywhere, even as an office workout.
One of the best ways to give yourself a boost in energy is to get your blood flowing. Try using a plank to save your back from the pains that come with sitting in a chair the entire day, looking at a computer.
Start with 30 seconds, then work your way up to a minute straight. Repeat this 3 times every time you get to planking.
Just remember: The most important element of a good plank is a neutral spine.
Workout Exercise Tip #4: Calisthenics
Next time you’re in the gym, finish your workout with this set that I give to my female clients. This set will not only help you burn a ton of fat, but it will boost your metabolism for up to 36 hours after you’ve finished training.
Here’s what to do:
Each exercise should be done for 30 seconds. If you don’t know an exercise, search for it on youtube where there are examples for each and every one.
The only rest period comes after each exercise has been completed.
1. Plank
2. Mountain Climbers
3. Frog Jumps
4. Push ups
Rest:
60 seconds in between each workout
Sets: 3
You can also use this set as a stand alone workout in the morning.
Good luck with your workouts and training!
Motivation
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Motivation
8 Ways to Stop Procrastinating and Be More Decisive
Tackling Procrastination and Indecisiveness
Hi, Joel Brown here. As the person behind Addicted to Success and Mind Strong, I’m often asked about tackling procrastination and making swift, effective decisions. It’s a common struggle in today’s world, where distractions are endless.
Procrastination often creeps in when we’re bombarded with social media notifications, breaking news, and the hustle of daily life. This leads to a fear-driven indecision, where we’re paralyzed by the thought of failure or judgment.
Here’s a video breakdown of how to stop procrastinating and be more decisive if you are more of a visual person:
Embracing Speed and Momentum to Stop Procrastination
One of the most impactful lessons in my journey is understanding the role of speed in overcoming procrastination. A mentor of mine, a highly successful individual, always emphasized:
“Success loves speed, and money loves momentum.”
This principle is crucial in combating procrastination. It’s about seizing opportunities quickly, not just for financial gain, but for the invaluable experiences and connections they bring.
Understanding Analysis Paralysis: A Key to Overcoming Procrastination
A major hurdle in decision-making is what’s commonly known as analysis paralysis, a significant form of procrastination. It happens when our decision-making process, governed by the prefrontal cortex, gets overwhelmed. To break free from this form of procrastination, try calming techniques like deep breathing. It’s surprising how such simple steps can clear a cluttered mind and help you move past procrastination.
The Long-Term Effects of Procrastination and Indecision
Procrastination isn’t just about putting off decisions; it can lead to a reduced sense of life satisfaction over time.
In a conversation I had with Tony Robbins, we discussed how the quality of our lives hinges on the quality of our decisions.
Therefore, overcoming procrastination and indecision is vital for a fulfilling life.
My Top Strategies for Beating Procrastination
- Seek Guidance from the Experienced: To combat procrastination, connect with people who’ve achieved the goals you’re aiming for. Their experience can be a guiding light when you’re stuck in indecision.
- Use Deadlines as Anti-Procrastination Tools: Setting deadlines is a powerful way to break the cycle of procrastination. They create a sense of urgency that pushes you into action.
- Accept Imperfection to Move Past Procrastination: Understand that no one is perfect, and that includes you. Accepting this can alleviate the pressure that often leads to procrastination.
Identify Your Procrastination Type to Find Solutions
Procrastination manifests in various forms. I’ve developed a quiz (find it at mindstrongacademy.com/quiz) to help you identify your specific type of procrastination. Understanding your personal procrastination style is a crucial step in addressing it effectively.
Additional Tips on Making Quality Decisions and Beating Procrastination
When it comes to decision-making, it’s important to not get too bogged down in analyzing pros and cons. While analysis is important, excessive scrutiny can lead to procrastination. Trusting your intuition often plays a crucial role in breaking free from procrastination.
Handling Major Life Choices Without Procrastination
For significant decisions in life, whether in your career or personal relationships, procrastination can be particularly challenging.
To address this, break down these big decisions into smaller steps. Assess the potential outcomes realistically to understand that often, the fear of a negative outcome is more intimidating than the actual consequences.
Conclusion: Your Journey Away from Procrastination Begins Now
To wrap up, remember that overcoming procrastination and indecision is about understanding your own patterns, seeking wise counsel, setting deadlines, and embracing your imperfections. It’s time to start making those impactful decisions and enjoying the journey of life.
Whether it’s through the Mind Strong Academy or my procrastination quiz, I’m here to guide you on your path to decisive action.
I believe in your ability to conquer procrastination and live a life of purposeful decisions.
Change Your Mindset
Unlocking Success: Subconscious Reprogramming, Mindset, and Transformative Strategies for Improved Wellbeing and Business Performance
What if I told you that the negative thoughts or self-limiting beliefs that you may have, are not actually yours?
In this article, I will discuss subconscious programming and how it can be reprogrammed in a way that allows you to reach your greatest potential. I will also provide tips on how you can integrate this information as a leader within the workplace.
The subconscious mind is shaped before we begin forming our own conscious thoughts, and these conscious thoughts are influenced by the subconscious mind. This means that even the thoughts that you’re consciously having, are merely an extension of that pre-existing conditioning.
When something becomes deeply ingrained within your mind through repetition, and there are other supporting thoughts that reinforce it, you will identify this information as your truth. These repeated thoughts become beliefs, and your actions will align to support and validate these beliefs.
The Importance of Observing Your Thoughts
If you continuously tell yourself that you aren’t capable or good enough, how likely are you to put in the effort to challenge this narrative? If you’ve always been a procrastinator and tell yourself that you always will be, you’re going to continue procrastinating. If you run into an obstacle and don’t believe you can overcome it, you’re not going to look for solutions or try your best to resolve it.
It’s extremely important for you to become an observer of your thoughts and understand the impacts of how those thoughts can impact your life, relationships, and overall outlook on life.
Here are some questions to help guide you:
– What are your recurring negative thoughts, and how are they impacting your performance and relationships?
– How have these thoughts held you back from achieving your goals and living the life that you’ve always dreamed of?
– What have these thoughts already cost you and what else will they cost you if they don’t change?
Societal conditioning, influenced by a lower level of collective consciousness, has made the experience of debilitating thoughts highly prevalent. It’s not your fault that you have them, but it is your responsibility to change them and choose better ones.
The Subconscious Must Be Reprogrammed
Reprogramming the subconscious involves positive affirmations, visualization, and consistent repetition to replace negative beliefs with positive ones. You have to become aware of the thoughts that make you feel bad and do not serve your best interest.
What are the growth-oriented thoughts that would you rather have instead? Any time that a debilitating thought crosses your mind, always correct it with new thought that uplifts, encourages and empowers you. Be consistent, be patient and understand that your logical mind will not make this process easy for you at first.
Being Delusional vs. Consciously Creating a Better Reality for Yourself
By definition, the term delusional means “holding false beliefs or judgments about external reality that are held despite incontrovertible evidence to the contrary”. When you have held onto debilitating beliefs for so long and your previous actions have served as evidence to confirm their truth, it is inevitable that your logical mind will deem your new thoughts as delusional. This is where embracing change tends to become most challenging, as it involves confronting this resistance with unwavering commitment.
What you have to understand is that your former beliefs and former actions do not dictate your future, unless they remain the same. As the old beliefs become obsolete and new beliefs take their place, there will also be new aligned actions that produce different results, and this will serve as evidence to support your new truth. That being said, the most delusional thing that anyone can do is elect to keep an unfavorable mindset that was programmed for them by external factors and willingly relinquish their own personal power as a result of it.
Success is Fundamentally Rooted in the Mindset
How we show up for ourselves and others, communicate with employees, and perform in business are deeply connected to our mindset and everything that has shaped it. Let’s delve into these interconnected aspects and explore five transformative tips that will catalyze positive change in the workplace.
A growth-oriented mindset encourages resilience, adaptability, and a willingness to embrace challenges. On the other hand, a fixed mindset hinders progress and limits potential.
Tip 1: Embrace a Growth Mindset
- Establish the belief that abilities can be developed.
- View challenges as opportunities for learning and improvement.
- Cultivate a positive attitude toward continuous growth and development.
Unpacking Trauma and Navigating the Impact
Unresolved trauma can cast a long shadow over our personal and professional lives. It shapes our reactions, influences decision-making, and impacts our interactions with others. Acknowledging and addressing trauma is essential for creating a healthier, more productive work environment.
Tip 2: Prioritize Trauma-Informed Leadership
- Cultivate empathy and understanding for individual experiences.
- Provide a safe space for open communication about trauma.
- Implement support systems and resources for employees dealing with trauma.
Elevate Relationships and Sales Performance
To enhance relationships, communication, and sales performance, a holistic approach that intertwines mindset and trauma-informed practices is key.
Tip 3: Implement Empathy-Driven Communication
- Train teams in active listening and empathetic communication.
- Create an environment where open dialogue is encouraged.
- Recognize and validate diverse perspectives, creating a culture of inclusivity.
Tip 4: Invest in Professional Development
- Offer continuous learning opportunities for employees.
- Develop leadership skills to enhance communication and relationship-building.
- Prioritize sales training programs that align with evolving market dynamics.
Tip 5: Maintain a Positive Work Culture
- Create a workplace where employees feel valued and appreciated.
- Implement recognition programs to celebrate achievements.
- Encourage a balance between professional and personal well-being.
By embracing a growth mindset, acknowledging and addressing trauma, and implementing empathetic, integrated strategies, individuals and organizations can create a transformative ripple effect. In this interconnected web of personal and professional growth, how we show up truly matters, influencing the outcomes we achieve and the impact we leave on those around us.
Enjoy the Journey
As you embark on the empowering journey of subconscious reprogramming, remember that change takes time, and self-compassion is your greatest ally. Surround yourself with positive influences, whether it be supportive friends, inspirational books, or mindfulness practices. Seek guidance from mentors who have walked a similar path and found success in reshaping their mindset. Embrace the discomfort that may arise during this process, for it signifies the shedding of old layers to make way for the new. Reflect on your progress regularly, celebrating even the smallest victories, and be patient with yourself as you navigate the intricacies of transformation.
In the spirit of rewriting your narrative, I encourage you to take the first step today. Commit to a daily practice of positive affirmations, visualize your desired reality, and consistently challenge self-limiting beliefs. If you would like support along the way, consider joining like-minded communities, Facebook groups, and curate your social media to reflect these new changes you want to embody.
Remember, thoughts become actions, and actions reinforce beliefs. It’s never too late to embark on an empowering journey to reprogram your mind, and achieve the life you have always dreamed of!
For more tips and strategies on how to improve your mindset, follow me at @bigdivineenergy.
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