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5 Beginner-Friendly CrossFit Workouts. Photo courtesy of Reebok It’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of constantly varying functional movements has swept the nation, and doesn’t appear to be going anywhere. “The great thing about CrossFit is that it can work for anyone,” says Nick Lobotsky, CrossFit Level 1 trainer and full-time coach at CrossFit NYC. “We have everyone from ex-football players to ballerinas to grandmothers who come in.” And for good reason. From bodyweight-only routines to workouts with weights, your first WOD doesn’t have to be scary. Box: A CrossFit gym WOD: Workout Of the Day, as posted on CrossFit.com or determined by your coach/box (typically only about 20 minutes). While the true CrossFit experience will take place at your local box with a team of athletes sweating right alongside you, it’s possible to get in on the action just about anywhere on your own.

CrossFit WOD #1: Half Cindy CrossFit WOD #3: Helen. Thirteen Small Decisions That Will Ease Anxiety. So here are 13 small decisions, along with suggested action steps, that your conscious brain can choose to make. Try the ones you think would work for you, and heave a sigh of relief as your excess anxiety ebbs away. 1. Decide to blame your brain. No, you can’t blame everything on your brain. Your own mental habits can certainly create excess anxiety (suggestions for those are below). But anxiety also stems from your neurobiology—elevated levels or deficits of certain brain chemicals, for example, or over-activity in certain parts of the brain such as the amygdala, the danger-screening part of the brain. It may be helpful to view excess worry as a result of your automatic brain chemistry and not as a personal weakness. Possible action step: Tell yourself, “There’s nothing really wrong. 2. Action step: Hold hands or hug until you feel calmer. 3.

Action steps: Write down a list of loved ones on a card that you can keep in your wallet. 4. 5. 6. Action step: Take a 20 minute walk every day. Brain Freeze: The Science of Procrastination (And How to Fight Back) Denis Duvauchelle is CEO and co-founder of team collaboration tool Twoodo. How many times have you read that procrastination is just a characteristic of a lazy person? That people try to be “busy” rather than “productive”? That only happy-go-lucky hippies get to take a brain break from life? For a few people, this may be true. But if we look a little deeper into why it happens, we can begin to see that it is actually our “smart” brains that make it happen. And once you understand the true nature of the problem, you can make sense of all the advice to “stop procrastinating!”

A kneejerk reaction response to the question “why do we procrastinate” is normally “to avoid doing something I don’t like.” This is (arguably) conclusive evidence that humans are simply useless at getting anything right. The damage of procrastination Alas, despite some excellent movies being inspired by procrastination (The Breakfast Club, anyone?) The science of avoiding: our brains are drug addicts Dr. Nine Reasons You Aren't Getting Enough Sleep. We're pumped to present our favorite story of the week from our pals at POPSUGAR Fitness! There are many important reasons to get enough sleep every night; not only does sleep help keep you slim, but it also helps reduce your risk of heart disease and stroke. If you can't get enough healthy shut-eye every night, one of these habits could be the culprit.

You go to bed with your electronics: Catching up on Facebook or scrolling through Pinterest on your iPad will trick your brain into thinking it's still day, which can disrupt your body's circadian rhythm. Help yourself wind down by shutting off your electronics at least 20 minutes before bed. You haven't upgraded: An old, lumpy mattress or dust-mite-filled pillow can turn your nights into restless hours up with a sore back or a stuffy nose. Replace your pillows every year and replace old, worn mattresses when they've reached the end of their life cycle. Image Credit: Photolibrary.com. Productivity 101: A Primer to the Getting Things Done (GTD) Philosophy. How To Make Quick Decisions For Your Life. We make decisions every day. Some can be extremely important, while others tend to be trivial in the long run. When it comes to making decisions, choosing the right one can at times be stressful, especially if the decision must be made quickly.

Indecision often weighs us down, but there are some useful tips to make those quick decisions a little bit easier. Have a Plan Sometimes the key to making a quick decision comes down to planning beforehand for just such an occasion. Business writer Suzy Welch has written a book about the process of decision-making and a specific plan called the 10-10-10 method. The plan is pretty simple–all you have to do when confronted with a decision is ask yourself what you’ll feel like 10 minutes from now, 10 months from now, and 10 years from now.

Overcoming Fear Oftentimes, one factor that keeps us from making decisions is fear, specifically fear over making the wrong choice. Pros & Cons Another important step in making a quick decision is a pretty basic one. The milliseconds of a choice - Watching your mind when it matters. This is actually a post about mindfulness, in reaction to Dan Hurley's article describing how contemporary applications of the ancient tradition of mindfulness meditation are being engaged in many more contexts than the initial emphasis on chilling out in the 1970s, and being employed for very practical purses such as mental resilience in a war zone. It seems like to me that we are approaching a well defined technology of brain control whose brain basis is understood in some detail. I've done numerous posts on behavioral and brain correlates of mindfulness meditation (enter 'meditation' or 'mindfulness' in MindBlog's search box in the left column).

For example, only four weeks of a mindfulness meditation regime emphasizing relaxation of different body parts correlates with increases in white matter (nerve tract) efficiency. Improvements in cognitive performance, working memory, etc. have been claimed. What the Most Successful People Do Before Breakfast. Satisficing: How Overachievers Stay Sane and Avoid Burn-Out. One of the fastest paths to burnout is when brilliant people get so stuck on making everything they do AMAZING that all they have to show for their efforts is a string of sleepless nights, broken commitments, and work left undone. But life doesn’t have to be this way. It is possible for overachievers to get more done, improve their performance, and be less stressed, but it doesn’t always mean grinding out that extra task on the to-do list.

Sometimes, we need take a step back and embrace the concept of “satisficing.” The power of this concept was explored by Dr. Barry Schwartz’s team in a 2002 paper and is probably best summarized by researcher Emilia Lahti: “Satisficing simply means to not obsess about trying to maximize every single task outcome and ROI.” Here’s how Lahti personally applied this powerful principle to her master’s degree program (emphasis added): For my second semester at Penn, I tried this satisficer tactic. Epictetus doesn’t reject action. Over to You… Become Happy in the Face of Physical Misery. By Leo Babauta Last week I came down with a bad case of poison oak rash. Now, that might not sound that bad, but this rash covers all over my body (including places best left undiscusssed) and also my face, eyes, mouth. It’s not pretty, and while I won’t go into details, it’s pretty disgusting and miserable.

I have to admit, it’s frustrating. I live a pretty healthy life, eating lots of vegetables and whole foods, very little sugar and refined carbs or processed foods, and get plenty of exercise, meditation, and more. My health is usually under my control, but for almost a week now, it hasn’t been. This weekend, as I examined my body that is giving me so much physical discomfort and stress, I thought about what was making me unhappy. I considered people who have physical ailments all the time. So here’s the process I’ve been going through to help me be happier … with a note that I constantly fail at this process and have to try it again. 1. What am I holding onto? Why let go of them? 2. How to make art, make money, and compromise neither, what Aristotle teaches us about the science and philosophy of friendship, and more. 12 Simple Ways to Create Momentum in Your Day. 6 Ways to Create A Positive Brand Perception. “Life isn’t about finding yourself.

Life is about creating yourself.” ~ George Bernhard Shaw We hear this all the time – perception is reality. Do you agree with this and believe in it? I do. Our personality and professional image sets the tone and stage for how we are all perceived. With the reality of a 24/7 online media world that can change things in a real-time split second, one small wrong move or right move can go viral and change everything. What does your social brand say about you online? Creating a positive brand image today is a combination of many factors including your visual presence, relevance, value, character and ability to serve, engage and move people. Ultimately, it’s a blend of our IQ – Intellectual Intelligence, EQ – Emotional Intelligence and I what I like to call, your SQ – Spiritual Intelligence.

Below are 6 ways to create a positive brand perception, which we shape by how we look, what we say and what we do. Update Your Technology and Your Website. 3 Time Management Tips That Will Improve Your Health and Productivity. Time management can be difficult. What is urgent in your life and what is important to your life are often very different things. This is especially true with your health, where the important issues almost never seem urgent even though your life ultimately hangs in the balance. No, going to the gym today isn't urgent, but it is important for your long-term health. No, you won't die from stress today, but if you don't get it figured out soon, you might. No, eating real, unprocessed foods isn't required for you to stay alive right now, but it is will reduce your risk of cancer and disease.

Is there anything we can do? If we all have 24 hours in a day, how do we actually use them more effectively? And most importantly, how can we manage our time to live healthier and happier, do the things that we know are important, and still handle the responsibilities that are urgent? 1. I call this division of your time and energy "half-work. " Here are some examples of half-work... 2. 3. Surviving a Friendship Break Up.

Best friends are meant to be forever, right? Men come and go but our girlfriends are the ones we believe will stick by us through thick and thin. So, what happens when things go wrong? Experts say losing our best friend may be even more devastating than breaking up with a beau. Studies suggest, “friendships between women are special. Friendships are also vital to our happiness and longevity. Maybe you moved away and naturally grew apart, maybe the relationship turned toxic, or maybe a fall-out was involved. Even if the split was a long time coming, how do we overcome the immense hurt and loneliness of losing our other half? Cry it out. Let yourself be sad. Say goodbye, privately. Write a letter to your friend that you never intend to send.

Assume the Sweden Strategy Just like Sweden in world politics, keep it neutral. Develop a script Think about what you would do if your friend reached out, or if you ran into one another around town. Institute a new friend policy Stick your neck out.