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  • Keystone Habits

    Some habits matter more than others in making significant changes in our lives. These ‘keystone habits’make the biggest impact on how you eat, play, live, work, sleep, destress, etc. Keystone habits teach us that success isn't necessarily about achieving perfection in every area of our lives but that if we can identify a few key habits, and focus on those instead, we can hack our way into better health. Think: work smarter, not harder. The keystone habits are those that when they start to shift, remake other aspects of our life with little to no effort.. Think habits related to eating, exercise, stress management and sleep. It’s common for people who nail ....

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  • Habits = Water

    There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says “Morning, boys. How’s the water?” And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes “What the hell is water?” — David Foster Wallace Like a fish to water, where it doesn't even recognize its surroundings, habits are subconscious choices and invisible decisions that surround us. Sure, at some point you made a conscious decision to do that thing, but as you continued to do that particular thing, it became an automatic process in our routine that freed ....

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  • Starting new habits: 3 Three Phases of Habit Change

    The Three Phases of Habit Change Hal Elrod came up with these in his book, The Morning Miracle, and I think they are genius and pretty much perfect to go over in January when everyone is trying to make better habits: Phase 1 (Days 1-10) Unbearable
 The first 10 days of implementing any new habit or getting rid of an old habit can feel unbearable. Sure, the first few days are exciting because its something new and you are pumped to make a change but that newness wears off quickly after about the third day and those thoughts start creeping in.... “Ugh, this sucks, I don’t know if I’m going to be able to keep this up.” Enter the mindset that ....

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  • A year in review

    Life slows down with the passing of Christmas, relationships and celebrations come and hard work is generally put on hold. I’m always a bit surprised at how quickly another year has passed and I start wondering what I’ve actually achieved in the past 12 months. The end of this wild and crazy year is a great time for reflection, call it a year in review. The lull with the holidays is great opportunity to block of some time to do an analysis of where you are, how satisfied you are with your life, and how you wish to move Before getting to more specific questions and exercises, lets go over our objective for this exercise: Assess where you started the year ....

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  • Holiday stress management: family time

    This article was written by Kristen Eden for our blog 2 years ago and as I reread it, and it's worth another look. While this year is a bit different, the holidays are a time to reconnect with family and friends you haven't seen in a while. We all love our families, but it can also be a stressful time. As we say in our house, "I always love you but I might not always like you". Knowing how to stressful situations or comments in advance can be a great approach to reducing your stress and being able to move past the situation without getting upset. On the other hand as you read these possible trigger comments, it might be a good time to reflect upon your own actions and make sure that you ....

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  • Win the holiday season with the game of inches.

    Win the holidays in a game of inches. “You know, when you get old in life things get taken from you... I mean that’s…part of life. But, you only learn that when you start losing stuff. You find out life’s this game of inches….The inches we need are everywhere around us….we fight for that inch….because we know when we add up all those inches that’s gonna make the ….difference between winning and losing!” - Al Pacino, Any Given Sunday Holidays are known for having some of your favorite meals and treats, we know that statistically the holiday weight gain averages around 1 lb. In the simplest terms a one pound weight gain ....

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  • December Challenge: Maintaining normal during the holiday season.

    In 2019 and every year before that, the holiday parties, shopping, baking, cleaning, family meals andgift swapping, along the persistent checklist of normal life demands probably caused and increase to your normal stress and anxiety. Welcome to 2020, the year where everything is upside down. W e have to throw the new plan out the window and see if we can come up with some new strategies for our holiday survival guide... With case loads higher than ever, our normal (historical) anxiety has been replaced by the fear ofthe coronavirus – or giving it to someone you love. M ost parties will be cancelled, a lot of family won't be traveling to see each other, and those who get ....

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  • Standing desk set up

    Since standing at work is a far superior option compared to sitting, it makes sense that next we need to discuss how to set up your standing work station. Kelly Starrett does a great job of explaining everything in his new book “Deskbound”: Desk: Your standing desk should allow you to set up your monitor, keyboard and mouse to the proper heights that give you good mechanics Monitor: The top of screen on the monitor up should line up with your eyes when you are standing comfortably. It should be set up around 20-30 inches away from your face so you can see the whole screen without moving your head. Keyboard and Mouse set up should be arranged so that your ....

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  • Guidelines for transitioning to a stand up desk

    Guidelines for transitioning to a stand up desk If you have a stand up desk or the ability to get one, then you are clearly aware that it is a far better alternative to the traditional desk set up. If you have a stand up desk then you know that the transition isn’t as easy as switching to standing one day after having accumulated thousands of hours sitting. If you haven’t transitioned yet but you are planning on doing so, be aware that the transition will take some time and you will be much more successful. With the ultimate goal in the transitioning to be to eliminate as much optional sitting in your life as possible, if you just switch to standing you will find ....

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  • Stand up! Guidelines for breaking up with your chair

    Kelly Starrett, a nationally recognized physical therapist, recently published an amazing book called, “Deskbound”. I’ve been anxiously awaiting the release of this book not only to add to my ammunition of the chronic dangers of sitting but also help my clients come up with solutions to chronic sitting and strategies for combatting the damage that chronic sitting does to your body. In his book, Kelly presents four guidelines for breaking out of the habit of sitting 10 plus hours a day. His goal was to provide guidelines that help make you more productive, more healthy, and less likely to be in pain but that also don’t require a huge paradigm shift. They are ....

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