IT’S NEVER ABOUT WHAT YOU SAY, IT’S ALWAYS HOW YOU COMMUNICATE IT.
Conversations occur constantly in every area of your day-to-day life. Sometimes we don’t even notice how many interactions or conversations we had by the days end, but they are happening. What may start out as workplace small talk could potentially become a huge step and growth in your career or even a new opportunity. When promoting your services or business, a higher level of professionalism may be expected. So being authentic and genuine should be your number one skill but also having a balance of being forthright and directive.
While we can’ t have every possible interaction or conversation you may have or encounter, here are some key points as you look to polish your interpersonal and communication skills and, at the same time, become more authentic in your delivery.
1) Get more information before making a statement. Don’t jump in too fast with your “I know for a facts” and Statements to prove their point is incorrect. Careful not to jump to conclusions. Pause, and ask another question to either get more information for a full understanding of their position or to have them expand so you can gain more understanding. Raw: That’s never going to work.
2) Keep everyone focused on the point, goal and intention. Create common ground on which to share your perspective. This will help people maintain understanding, stay on point with the topic, and to not hit any “hot buttons” that may turn the conversation into a spiraling combustion!
3) Be sure to inquire more than advocate for your position or view!Many times conversations can steer into the wrong direction, or completely in a way you didn’t have planned. Many of the times this can happen if you take a strong stance advocating your position rather than taking the time to ask questions and to see their position or their needs. Stay humble. You may be right, but right in your own mind. There’s always two sides of the coin.
4) Lay it on the Line. Be REAL and authentic! Telling people that you are new, you don’t know all the details yet, you are a work in progress, etc..only shows your authenticity. Honesty shows you are humble, and the conversation will allow people to connect more with you when you come across “human”.
5) Develop a reputation of being a good listener. Be careful to not jump in with the “me too’s” or “you gotta hear when this happened to me”. People are interested in one major person when speaking, and it’s always themselves. To develop better relationships with your clients or soon to be clients, bite your tongue. No need to jump in and fill every pause. really listen to what they say, and respond with a question which will develop and stem off of their previous statements.
6) Be a problem solver. You don’t always need to get a result, sale, or a paid service in your conversations. Listening to your customers needs, and being a problem helper or solver will create a strong bond and relationship. Your solution may not even be one that you can provide for them. Just be that person who is genuine and will recommend or help even if it doesn’t directly benefit you.
7) Develop your Small Talk. “Nice weather we’re having” can get old real fast. Start to develop your initial small talk more than the obvious. You can use your surroundings, kids, something in common, or a compliment. Everyone likes to feel valued. Even if you know everything in the area, maybe ask for their opinion, or suggestions, or advice on the situation. I.e.: Have you eaten at this restaurant before? What is the number one item I should not miss?
Developing your conversational skills is just that, a skill. To some people, it comes a lot easier. Even chatty Kathy’s aren’t always successful at this, just because they are outgoing and chatty. Having a point, directing the conversation with leading questions, and having a genuine interest in helping them in their needs will help you develop stronger relationships and a new following.
I am NOT a runner and by no means, will I claim to be an expert! BUT, what I will have to share is the aspect of just getting out there, no excuses, and just following through.
When it comes right down to it, when I am sitting comfortable in my chair, and I say in my head, “I’m gonna go running”, there’s a SMALL window that can easily derail my efforts. Being careful to not sit down at my computer, if taking too long to figure out how to get Pandora to work on my iPhone, or even just not finding the perfect pair of sneakers, all can be an easy excuse for me to say- Oh well! I just won’t go. I WISH I established that “runner’s high!” What is that? HOW do you actually get that, can I buy it so this becomes easier???
I have decided to start my days at least with a quick jog around the block. Cross Training is very important, especially when your body gets used to doing the same type of work outs all the time. I’m normally not a runner, I really should be saying jogger. To be very candid and honest, most of the time it’s because I just hate getting those shin splints and so sore!
So in my ventures to stick this out and start “jogging” more, I started to do some research on how to avoid those shin splints. I have found I tend to be a heel strike runner. Eh, that’s what I get for being a novice! And after watching many training videos on how to land more on your ball of your foot and roll onto your toes, it just doesn’t come that easy. I could have SWORN my high school track teacher says long distance runners run heel/toe and sprinters run on their toes. Well, we know I’m not going out for any records, so feel comfortable on the heel. But, those darn shin splints come fast!
So I watched videos, read articles, and they suggest landing on the ball and rolling off to toes. I understand this will take practice, just like everything does, but the morning I ran this way I felt slower, it was harder because I had to keep thinking, “Stay off your heel”, “don’t point your toes” “just land neutral” “just be loosey goosey”….seriously, everything was rolling through my head to try and make that happen. Eh, not sure if I succeeded or not, but I did wake up the next day with my shins and calves more sore. Could it be because of 2 days running in a row or because of my challenge in foot position?
My 3rd day, I snapped some pics while running, and what do you know, the proof is in the picture.
I’ll keep working at it. It’s something I know I just have to keep practicing. As with everything, you will get better with practice, and I may just find that I might practice this so much, I may actually start to enjoy this!
Well, to tell the truth, I should whisper and tell ya, It’s actually been kind of enjoyable!”
I grew up in a small country town in upstate NY. To find myself in a place where I have been able to actually enjoy my scenery, and put myself back into the world of nature that I actually enjoy, has been nice! I have been able to figure out that Pandora account on my iPhone, take in the lush scenery around me, get some sun in which I enjoy, and feel good about actually following through with doing what I said I would do!
What is really cool is living in an area that brings me joy! All the things that I have been building up to, and finding a moment of peace in my day to take in the scenery, enjoy the sun, listen to my favorite tunes, and not feel the pressure of constantly feeling like I should be doing something for work or for someone else.
I enjoy that the park across from my road and is the same name as my father’s name. I look forward to seeing that everyday as a mark of completion.
These are my moments, and I should protect them. Who know’s if I’ll ever become a “runner”, but just to enjoy something different for a moment has been nice! Being able to step out of my comfort zone and to be vulnerable as a novice. There is no excuse. Even if you only have a spare moment in time to do something quick for your work out, those 10-15 mins is better than nothing. No excuses! You have your gym equipment. You have your gym membership. It’s free. Just open your front door and go! Squats, walking lunges, and push ups are an extra BONUS!
I mean it’s either cardio or strength training or both – right? Well, at a high level, sure. But if you really want your workouts to be the most effective, understanding the type of cardio and strength training you’re doing is key.
Wait, the hours on the treadmill or stair climber and doing countless sets of heavy lifting isn’t going to get me where I want to be?
Let me explain. Sure, walking, running, stairs and weight lifting are all great exercises.
BUT.
There are some really effective concepts that are utilized in exercise, workout and training programs that can increase your results and performance so I wanted to talk about them here. You’ll see that I reference some workout programs that utilize each specific concept but it’s only because these are the programs that I am most familiar with and know deliver results, there may certainly be many others as well.
High Intensity Interval Training (HIIT) – Exercising at your max in short (less than 1 minute) intervals improves aerobic and anaerobic energy release and cranks up your body’s metabolism to burn calories faster. So you burn more stored body fat to help you recover from the workout. This occurs because the intense intervals fatigue your muscle groups. In turn, your body works overtime to replenish the tired muscles with oxygen, creating the AfterBurn Effect, which can last for up to 24 hours after you’ve finished class. The AfterBurn Effect means you actually continue to burn calories for hours after your workout is over.
HIIT burns up to 9x more fat and calories than traditional cardio. Hello! Who doesn’t want that?
Turbo Fire uses these HIIT moves known as “Fire Drills” where unlike traditional cardio, HIIT means working out at your max in up to 1-minute intervals. Even after you’re done with class, your body continues to burn calories for up to a 24-hour period. This means 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill or stair climber.
MAX Interval Training - long bursts of ultra-high intensity moves at your maximum exertion level followed by brief periods of rest. Due to this fact, each workout keeps your body fully engaged as you rotate between aerobic and anaerobic intervals. Max Interval training increases your RMR (Resting Metabolic rate) which in terms continues to aid in burning fat longer than just while you are working out. Hours after finishing your workout you would be burning calories at a higher rate than normal. It is the High intensity workout’s that aid in raising the RMR similar to what having more lean muscle mass does from lifting weights and you additionally get this from your workouts during Insanity. By creating leaner muscles you aid in the increase in your RMR.
INSANITY uses MAX Interval Training which replaces your moderate intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.
Muscle Confusion – Also known as periodization, muscle confusion is a systematic variation in resistance training program; periodically varying program variables such as type of exercise, training weight (resistance),position, number of sets, rest interval between sets etc. Our bodies will quickly adapt to an exercise routine and resist responding when it knows what’s coming. We can prevent this “plateau effect” by continually challenging the body to reach its maximum potential. Since it’s impossible to continually improve at the same rate over long-term training, properly varying the training variables can limit training plateaus, maximize performance, and reduce the likelihood of over-training.
P90X utilizes muscle confusion and gives you intense cross-training with 5 hard-core resistance routines, 3 fat-scorching cardio routines, and 2 ab-ripping routines, as well as extreme yoga and advanced flexibility. You work all your muscles, from every possible angle, using many different techniques. Whether you want to lean out, bulk up, or get ripped, there are endless ways to mix and match the routines to keep you motivated.
Post-Activation Potentiation (PAP)- Doing a weighted resistance exercise prior to an explosive one can increase the amount of power produced.
Prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes; PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle. HUH?
In laymen terms, this means that doing heavy lifting prior to explosive activity can actually help you fire higher threshold muscle cell motor units which, even even simpler terms, means that you will jump higher, run faster, or life more weight.
P90X2 is the next wave in applied science for body transformation takes P90x Muscle Confusion™ to a new level, focusing on strength, balance, mobility and explosive power. It takes the principles and foundation of the P90X concept and cranks up the intensity with exercises that demand balance, agility, and athleticism.
If you have questions, feel free to comment and I’d be happy to help!
Fact- You are NOT too busy, you just haven’t scheduled in the time to work out or you haven’t made it a priority in your life. It’s just an excuse, and first thing you have to do, is admit that you are making excuses. I think nowadays, we can all have an argument on who is busier than whom, correct?
I have had many directions and obstacles in my life that could easily be used as an excuse as to why I wasn’t working out. I used to travel nationally/internationally. Flying all day, working all day in an unknown environment, eating out every day; easy recipe to just go back to the hotel and watch tv.
I have had 2 babies, both via c-section all while working 2 full time jobs, 1 managing and developing 60 fitness professionals for a major fitness company and the other was starting up my home business JC Dwyer, Inc where I’m working in creating a monster downline and achievement in the Team Beachbody home business. I was also scheduling and presenting trainings on weekends (3rdjob) and so much more! Was that an excuse, could be, but wasn’t.
I’m going to be honest, I personally don’t LOVE working out all the time. I’ll be VERY honest. If it wasn’t for me teaching group exercise, working for fitness celebrity Chalene Johnson, and being a fitness and health coach with the Team Beachbody business, I probably wouldn’t think to work out as much.
But even if those things aren’t your goals or even have the opportunity to do that, you don’t have to believe that’s what you have to do, to do it. You may just need to find the reason for accountability. Because, that is one of mine.
Recently, I moved from upstate Rochester NY to outside of Dallas TX. Family of 4, driving 2 separate vehicles, 1500 miles. My 2 toddlers always wanted to ride in mommies car, which I loved =). But moving across country, away from the state you have always known, the life you developed, comforts of home- is stressful and exhausting.
I didn’t schedule in working out. Left it up to it would only be a couple days, I’ll get back into it. But the struggles of waiting to get into your new home, closing, getting the your stuff moved in from the truck, putting it away can easily be an excuse to not fit in exercise. I did just that! Didn’t schedule it and left it up to how I felt that day and if I had time to work out.
I’m now faced with no classes to teach for group exercise! That was an EASY way for me to have it on schedule, I had to teach other people! It’s up in my hands now.
After 1 week of packing up, traveling across country, unpacking some, I finally scheduled a work out.
It felt horrible! I wanted to quit so many times, but I had to follow through and just do it, because it’s that important.
Fit in some TURBO for the biggest Bang for my buck!
So the moral of this is, schedule it! Life is busy! You can easily let it take over you! If you work for someone else, work from home, or don’t even have a job, your day can easily escape you and get filled with errands and other people’s requests.
Each day, start with these tips to ensure you fit in exercise:
1) Get your work out gear ready the night before!
2) Make your To-Do list which includes your work out
3) Put it on your actual calendar- schedule the EXACT time you will work out!
4) Set an alarm reminder for 30 mins before your scheduled time
5) If you are overwhelmed with things to do when your work out time hits, and you HAVE to do them, change up the length and intensity of your work out to be faster and more intense.
The things you do for other people, the business you build, the meals you make, the errands you run are temporary. How you feel about how you look, your energy level, and your overall positive feeling that you did something for yourself is the fountain of youth. That is longevity, so make it a priority.
If you’re thinking about losing a few pounds, there are a few ingredients you need to ensure your success. Of course you need to have an exercise program scheduled in your week, complete with resistance, stretching, and cardio training. BUT, I’d like to focus mostly on how to organize and plan what you should be eating throughout the day to make those strides towards your goals in weight loss.
If you are like me on the days you haven’t planned what you will eat, you may be likely to either skip eating or grab a bunch of empty calorie foods or a boat load of pretzels. Planning and being prepared is key.
One of my tricks is to stay as consistent in what I eat from each day. Now if you are a person that likes creativity and variety, then I suggest you plan out a couple of days and then just rotate around them until you get in the habit of knowing how to pair up the foods you eat and the portion sizes. But for me, creature of habit. I’m pretty much good with the same thing everyday.
General rule of thumb is to choose foods you actually like to eat, and yes, healthy foods. Additionally, my suggestions below may not fit exactly in your dietary guidelines, and always suggest checking with your doctor.
But in general, you need to eat carbs, protein, and fats. Your life is not living a lifestyle if you omit a food group so you can quickly lose weight. I am not a fan of the no carb diets. Your body needs carbs as well as good fats. I’m a mom of 2 toddlers, married, running my own home business, as well as working professionally in the fitness world. I don’t have a lot of time to “think” about what I want to eat. These are my general guidelines:
Find out how many calories you should be eating for your body type, weight, and goals (maintenance & weight loss) On average- decrease by 500 calories from maintenance to lose 1 lb per week.
Once you know what your caloric goal for the entire day should be, divide up those calories into 5-6 meals. Then just choose serving sizes and foods each time you eat to fit that caloric range.
If I’m on a 1800 calorie diet and eat 6 meals a day, then each time I eat- I’ll eat about 300 calories each meal.
Always choose protein, carbs, and sometimes fats.
Suggest eating 1-2 times a day of good fat. (Avocado, Olive Oil, Peanut Butter, Almonds.)
Eat your starchy whole grain carbs in your first meals and switch to the fibrous carbs in the afternoon for the later meals.
Starchy Whole Grain- Oatmeal, Whole Grain breads (be sure it doesn’t say enriched wheat)
Fibrous Carbs- Vegetables are best choices (green) limit too many fruits.
Be sure to always eat every 2 1/2 – 3 hours. Fuel your metabolism!
The quality of the food you choose will be your focus as well. When selecting your protein sources, be sure to choose lean meats prepared broiled, baked, or grilled. The more processing to the meat, the higher chance it’s not a good food choice. Also, you want to stay clear of deli meats. Those have a lot of preservatives and are not the best choice of meats to choose from. Only select that option if you are in need of something quick.
I personally supplement my meals as well so I’m not always “preparing”. I personally use meal replacement bars like Kashi but additionally everyday, I at least have 1 or 2 Shakeology shakes.
I know I’m getting the delivery of all my fruits and vegetables, probiotics, prebiotics, daily vitamins, and many rare ingredients I just couldn’t possible eat or fit in my day. It’s easier sometimes to just have a quick shake as well so your body is processing food. I personally chose to be a rep with this company because of this product, but I would suggest it no matter. If you want to know more about it or try a sample for taste, let me know.
Your main goal is to have your body run like a fire. Keep throwing small pieces of wood on it to keep the fire burning! Rather than 1 big load, which will extinguish your fire (metabolism) If you feed your body small mini meals, the fire of your metabolism starts working for you and increases caloric burn.
Also, don’t be so hard on yourself! Allow for moments of sweet tooth fulfillment!. Just jump back on your schedule. The more strict you are in your diet for too long of a time, the higher the chance you will go off on a binge and throw it out the window. So schedule in those days of indulgence. Maybe exercise a bit more that day or cut back the calories in the day leading and following. Be flexible, and know this is a lifestyle. We’re human, and as long as you keep working to see what works best for your lifestyle and to see that improvement, you will get there.
Please follow me on facebook at http://tinyurl.com/christinedwyer as well as my blog http://www.christinedwyer.com
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