Under30CEO » Health & Fitness http://under30ceo.com Fri, 18 Apr 2014 13:00:12 +0000 en-US hourly 1 http://wordpress.org/?v=3.6 Under30CEO interviews successful young entrepreneurs to hear about their story and journey while starting their company. These young founders have over a million dollars a year in revenues and have been through many ups and downs to get there. These stories are meant to inspire, educate and motivate more young people to take a leap and do what they are passionate about. Under30CEO clean Under30CEO jared@under30ceo.com jared@under30ceo.com (Under30CEO) Under30CEO Interviews with Young Entrepreneurs on Starting Businesses entrepreneur, business, interview, young entrepreneur, business advice, startup advice, founder interview, ceo Under30CEO http://under30ceo.com/wp-content/uploads/2013/09/u30logo300x250.png http://under30ceo.com/category/health-fitness/ 5 Humbling Life Lessons I Am Learning Living In Costa Rica http://under30ceo.com/5-humbling-life-lessons-learning-living-costa-rica/?utm_source=rss&utm_medium=rss&utm_campaign=5-humbling-life-lessons-learning-living-costa-rica http://under30ceo.com/5-humbling-life-lessons-learning-living-costa-rica/#comments Wed, 16 Apr 2014 13:00:16 +0000 Under30CEO http://under30ceo.com/?p=39437 I packed my shit up and I left. Just like that. It didn’t take much planning. I booked a plane ticket and hoped on a plane, Costa Rica bound. When I arrived it hit me in the face. My big city girl’s ego was too big for the place. After 20+ years of life in Paris […]

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I packed my shit up and I left.

Just like that.

It didn’t take much planning. I booked a plane ticket and hoped on a plane, Costa Rica bound.

When I arrived it hit me in the face. My big city girl’s ego was too big for the place. After 20+ years of life in Paris and six in New York, some serious adjustments needed to be made.

costa rica

 Here is what life has been teaching me since I’ve arrived in paradise:

1. “All we know, is that we know nothing.” Aristotle

I arrived in Costa Rica thinking that I had nothing to learn from this place. My thought process was basically something along these lines: “What can be possibly so extraordinary here? I speak Spanish and I’ve been to Mexico, I think I know what this is all about.”

Huge ego-check.

Nothing here is like what I’ve experienced before. Out of fear I had convinced myself that nothing could surprise me anymore. But being immersed in a country and a culture completely foreign to you is all about opening your mind and admitting that you don’t know.

No assuming.

No guessing.

No comparing.

Just learning to experience everything.

2. The people who care won’t care.

The people who truly and deeply love you from a genuine and unconditional place will always support you no matter what your endeavors are.

They won’t hold you back; they will push you away with a smile. They will want the best for you and they’ll accept you for who you are.

These people are rare and the best way to add more of them into your life is to be one of them yourself.  Give people the support and positivity they need to grow and make their own leaps of faith.

3. Life is not limited to what you can see right now.

This morning I saw four baby monkeys playing in the tree in front of my house. Then, two iguanas walked by. The wind blew in the palm trees. I took a deep breath and I thought how disconnected we are in our big city lifestyle… we worry so much all the time about useless stuff and we forget about the world out there.

Life is not limited to what you can see right now. There’s a whole world out there waiting for you to discover it. And I know that deep inside you know that you’re not on this planet to meet deadlines or sit behind a desk all day.

4. To travel light, you must be willing to detach from what you are clinging onto.

It doesn’t matter where you are in the world, peace will always come from within.

Don’t think you have to quit your job and jump on the next plane to Brazil to find serenity. Relocating might help but know that wherever you go, you bring your emotional baggage with you. To travel light, you must be willing to let go, detach from what you are clinging onto. Know that when you are far away from home grudges, deep insecurities and unhealed wounds might show up to the surface for you to release them and move forward.

5. Life is pure.

If you ask a Costa Rican what’s up? He or she will probably respond, “Pura Vida” (Pure Life) with a huge smile.

When you get close to nature, life becomes pure. When you remove all the conditioning society empresses upon you to keep you small, you expand. When you’re not worried about where the cool spot to be seen is, no fancy car to drive, no designer clothes to wear and no 9 to 5 to show up to, all of a sudden your attention shifts on what truly matters: the beauty and purity of life as it is.

Garance Clos is an Integrative Life Coach and Yoga Teacher. Get your free De-stress Manual: 5 Easy Instructions to Build the Relaxed Life You Want.  

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22 Ways to Get You Out of Your Funk http://under30ceo.com/22-ways-get-funk/?utm_source=rss&utm_medium=rss&utm_campaign=22-ways-get-funk http://under30ceo.com/22-ways-get-funk/#comments Fri, 28 Mar 2014 13:00:14 +0000 Cesar Romero http://under30ceo.com/?p=39028 According to the most recent Gallup study about employee satisfaction released on 10/9/13, from 230,000 full-time and part-time workers in 142 countries, only 13% of workers feel engaged by their jobs. Only 13%? Something’s totally wrong here. Everyone deserves to do the things they are passionate about and wake up each day with the drive […]

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comfort zone

According to the most recent Gallup study about employee satisfaction released on 10/9/13, from 230,000 full-time and part-time workers in 142 countries, only 13% of workers feel engaged by their jobs.

Only 13%? Something’s totally wrong here.

Everyone deserves to do the things they are passionate about and wake up each day with the drive and fulfillment that comes from doing work that matters.

I think it’s about time to dig deep within yourself, grab some courage, and start doing some epic sh*t!

U30X

I’m not saying quit your job today and go backpacking throughout the world, although that would be epic and you could do that if you wanted to. I’m talking about doing things that are outside your comfort zone and finding your true self in the process. Look, I understand we all have responsibilities and bills to pay and there’s no escaping that, but we do have the power to choose what we do with our time.

Feeling stuck in a rut?

Choose yourself and take a day off, three days, five days, one full week and do one thing you haven’t done before or haven’t done in a while. I promise after you come back from your time off, you will feel reenergized with a different mindset wanting to do more things outside your comfort zone, and most importantly, take action upon those feelings because somehow they already know where you want to go.

Here are 22 ways that can help you get out of your rut:

  1. Buy a plane ticket to a place you’ve never been before and hang out with people you’ve never met before.
  2. Grab a cup of coffee or tea at your local shop and start a conversation with someone. You never know what opportunities it might lead to.
  3. Go for a walk/run on the beach with no technology.  Just you and the sounds of waves calling your name.
  4. Look for places where you can have a clear view of sunrise/sunset and just sit there meditating about your life and what direction you want to take it.
  5. Reach out to someone you look up to and ask that person to share his/her own personal story with you and look for at least one way how you can help.
  6. Book a flight with long layovers and go explore around. It’s all about the journey not the destination.
  7. Take some dance lessons and have fun. Who cares if you can’t dance? That’s the point.
  8. Grab a group of friends and play a sport you haven’t played in a while. Soccer, baseball, basketball, volleyball, hockey, etc.
  9. Do some volunteer work helping people less fortunate than you. It will change your perspective.
  10. Go surfing even if you have never done it before. When I tried it, I wasn’t only outside my comfort zone, but it made me realize that discipline and persistence are keys to success. After spending a whole afternoon attempting to surf, I was able to stand up on the board for about 7 seconds.
  11. Read a book, meditate, or just stay still while sitting on the beach.
  12. Try horseback riding. It might be intimidating at first, but once you establish a connection with your horse, you’ll feel like a true Spartan. I promise.
  13. Have meaningful conversations over a beach bonfire with your friends.
  14. Start a blog and share your writing with the world.
  15. Eat something you’ve never eaten before.
  16. Learn a new language and its culture.
  17. Have a karaoke night with your friends and sing the night away.
  18. Teach someone a language you master. I can help you practice your Spanish.
  19. Help a friend with a side-project. You might learn new skills and meet new people in the process.
  20. Organize a local meetup in your city around subjects that get you outside your comfort zone or that you are passionate about.
  21. Next time you have dinner with your family or a group of friends try playing the Rose, Bud, Thorn game. The Rose is the best part of your day. The Thorn is the worst part of your day, and the Bud is what you are looking forward tomorrow. Powerful exercise to practice mindfulness.
  22. Take action now and do one thing that will take you closer to the life you’ve always wanted. Making a decision takes less than five minutes. Do it now!

Here’s a clip that sums up what life is all about and how lucky we are to be alive with an opportunity to have fun while doing things that matter.

Share this with someone you think will have their day brightened from watching it.

Let’s go out there and do some epic sh*t!!!

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6 Tips for Entertaining Clients and Still Maintaining a Healthy Lifestyle http://under30ceo.com/6-tips-entertaining-clients-still-maintaining-healthy-lifestyle/?utm_source=rss&utm_medium=rss&utm_campaign=6-tips-entertaining-clients-still-maintaining-healthy-lifestyle http://under30ceo.com/6-tips-entertaining-clients-still-maintaining-healthy-lifestyle/#comments Wed, 05 Mar 2014 16:00:00 +0000 Under30CEO http://under30ceo.com/?p=37874 Traveling for work is hard, and maintaining any sort of normal, healthy lifestyle is even more difficult. With the constant eating out, entertaining clients and sleeping in new beds you are left worn out, craving comfort foods and with no energy for exercise. If traveling for work and entertaining clients is a big part of […]

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entertaining clients

Traveling for work is hard, and maintaining any sort of normal, healthy lifestyle is even more difficult. With the constant eating out, entertaining clients and sleeping in new beds you are left worn out, craving comfort foods and with no energy for exercise.

If traveling for work and entertaining clients is a big part of your job, then you need to make it sustainable with your lifestyle. Stop making excuses and start building routines that will help you succeed in focusing not only on your business, but your health.

Here are 6 tips to get you started right away:

1. Exercise in the morning

Your day starts with a workout…no excuses! Too many drinks at the hotel bar last night? Late night entertaining clients? Don’t let excuses creep into your schedule. The morning workout will set the tone for the rest of the day. You already know you are busy after work and won’t have time to exercise later, so make sure you set your alarm early and get up for a workout. Even if your hotel doesn’t have a gym, there are plenty of bodyweight workouts you can do on the road or simply go for a run outside.

2. Control the calories you can

Dinner might not be in your control since you are on your clients schedule, but breakfast, lunch and snacks are yours to plan for. The routine and boring choices have a place in eating healthy on the road. Find your 3 – 4 restaurants where you can go and know that you can get healthy food. If you have a refrigerator in your hotel room, stop by the grocery store and keep yogurt and fresh fruit in your room for breakfast. Finally, always keep fresh fruit, almonds or other healthy snacks on hand in the office so you aren’t starving by dinner time.

3. Alternate your drink order with a glass of water

Most of our entertaining centers on drinks. Meet at the bar after work, move on to drinks during dinner and then maybe back to the bar for after dinner drinks. Alternate your drink schedule by adding in a glass of water between each glass of wine or whiskey. This will help keep your head clear as you talk to your client and ensure you don’t wake up with an unnecessary headache.

4. Don’t clean your plate

Eating out at nice restaurants night after night will quickly start to add on unwanted weight. You can’t always just order a salad, but you still need to be conscious of the portions you’re eating. Restaurants typically serve us enough food for 3 – 4 people to eat off of. Eat half of your meal and if you have a fridge pack up the rest for lunch the next day… or simply leave it on your plate and ask the waiter to take it away so you don’t continue to munch on it.

5. Just because you are expensing your meal, doesn’t mean you need to order one of everything

Most likely you are expensing your meal so it seems silly to skimp on the appetizers, entree or, of course, dessert. I understand you still need to show your client a good time, but that doesn’t mean filling the table with one of everything from the menu. Most likely they are in the same boat as you and eating out more often than they should. Order enough food so that you both are leaving satisfied and not so stuffed you regret the last few bites of cheesecake.

6. Suggest unique events other than dinner

Your clients probably like to do more than just eat. Suggest meeting at a local basketball game or a wine and cheese tasting. Get creative with your events and you will save yourself from another big meal out on the town… and you will also impress them with an out of the box experience!

These are just the basics. Start here, and once these are part of your routine, start challenging yourself to find new ways to continue building your strength and health on the road.

I want to hear from you! How do you maintain a healthy lifestyle while you are traveling for work?

Caroline Eaton is a certified personal trainer and co-founder of Sticky Marketing, helping spread the word of cool companies doing cool things. She developed MarketingMinds to train interns on mastering social media strategies for their company’s brand. She believes that healthier lifestyles lead to healthier businesses. Follow her today at @stickymktg.

Image Credit: Shutterstock.com

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Traveling? Don’t Forget To Take Your Fitness & Health Habits With You! http://under30ceo.com/traveling-dont-forget-take-fitness-health-habits/?utm_source=rss&utm_medium=rss&utm_campaign=traveling-dont-forget-take-fitness-health-habits http://under30ceo.com/traveling-dont-forget-take-fitness-health-habits/#comments Wed, 26 Feb 2014 18:00:16 +0000 Karisa Karmali http://under30ceo.com/?p=38316 As young professionals or entrepreneurs, our lives may sometimes be consumed with conferences, networking events, or other activities that require a lot of traveling.  I understand the feeling of being tired and hopping off a plane, into a hotel room, and then moving straight into consecutive conferences day after day. This means that time is […]

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travel fitness

As young professionals or entrepreneurs, our lives may sometimes be consumed with conferences, networking events, or other activities that require a lot of traveling.  I understand the feeling of being tired and hopping off a plane, into a hotel room, and then moving straight into consecutive conferences day after day. This means that time is limited for a gym session, especially if you are arriving back to your hotel room slightly late from a long day. This also means that you’re about to lose balance in terms of healthy habits very soon, and the week has only begun! If you take care of yourself better than usual when you are busier than usual, the adverse effects of any form of stress do not get to you as easily as they would if you had let your healthy habits slide. What I propose is to write down a few acts of self-love and care that you may use during your most busy seasons, yes, I mean during the seasons during which you feel you have no time for yourself.

Personally, what I do is that I schedule a workout in to the morning immediately after waking up, otherwise, it simply won’t happen and a bunch of other activities will pop up during the day. Additionally to scheduling a morning workout, I walk around the block as much as I can during lunch breaks and I walk to my next destination as much as I can, instead of cabbing.

Why work out in the morning, or at all? We all have different reasons for fitness regimes, but I work out for reasons in addition to the superficial ones of toning ass(ets), for example. I work out for optimal cognitive function, heart health, and mind-body-soul harmony. I am one of those people who simply cannot get much done if I do not work out almost every single day, okay, yes, I can still get stuff done –but my potential is limited if I do not implement rigid self-care strategies and stick to them.

How do you work out when you are in and out of your hotel room and have a bunch of work events to attend?

Assuming you’re staying in a hotel room… no matter the size of your hotel room, or access to equipment, all you need for the below exercises is your own body weight:

The below routine is a recommendation that works for me and solely based on personal experience, but please rely on your own body to tell you what you need in terms of reps and exercises in order to feel energetic for the rest of the day, and not to overextend yourself either in terms of physical strain. If exercising and changing your diet is something you have recently started, I recommend that you consult a professional (doctor, naturopath, and nutritionist) before making changes to your fitness or diet regime as it is extremely important to find a plan that suits your particular needs uniquely.

Always stretch your body before you exercising, rest for 30-60 seconds between each set of reps, and take deep breaths throughout your exercising routine (do not forget to breathe!):

Bicep dips (using the edge of your bed, a chair or a couch) (2 reps of 40)

Arm circles (2 reps of 20)

Jumping Jacks (2 reps of 15)

Leg lifts (15 for each leg)

Air punches – these definitely alleviate stress (60 seconds)

Bridges (2 reps of 40)

Lunges (2 reps of 15)

Deep squats (2 reps of 40)

Push ups (2 reps of 15)

Plank (20-30 seconds)

* Note that workouts should be fun, if there is an exercise you particularly dislike or cannot do due to muscle tension, soreness or other injuries, simply double up on the reps of an exercise that is more suitable for your particular needs, there is no one-size-fits-all-solution.
Now that you’ve seen a list of possible exercises that require no equipment, I cannot stress this enough:  a quick work out is better than no work out at all. Walking between your daily activities and getting some fresh air to collect your thoughts and just breathe, even just for five minutes here and there, is so important and makes a huge difference as well.

Exercising is important, but so is eating well, and I know how difficult it can be to plan meals while away on travel. If you are able to map out nearby restaurants to your hotel and choose healthier options by looking at menus beforehand, that is a small step that helps. That said, even pubs have salads and grilled chicken on the menu, for example. Another aspect to note is that just because it is not on the menu, does not mean the restaurant cannot make it. If a restaurant serves chicken or shrimp saturated in heavy cream sauces, perhaps you could ask for an option with sauce on the side, which saves you the feeling of being weighed down after your meal.

If you are on a cheat meal, enjoy yourself, but I recommend to drink water along with your cheat meal, so that you do not feel weighed down by any sugars or unhealthy fats.  This goes under my – match quantity of cheat meal with water – as it keeps the negative side effects of cheating on a healthy lifestyle at bay, not to mention, my skin won’t break out after a huge desert if I do this. Here is an example, if you are having fries and Pepsi or Coca Cola at a pub, when you get to the hotel room – drink a water bottle before bed. Often times, those of us who have been eating mostly organic and whole foods for a long time become easily bloated or have developed allergies or aversions to refined foods, in order to enjoy those foods once in a while, supportive measures like water drinking need to be put in place so that our bodies get enjoyment from the cheat, and not be feeling disgusting after the cheat treat. The – match quantity of cheat meal with water – rule also helps your skin from not breaking out and looking fresh and fabulous in the morning! Everything you put in your body reflects on your appearance, I use my skin as a guide to tell me if I have been eating enough nutrients. That said, your appearance is beyond the superficial coating we so often dismiss it as, your skin, hair and nails are a true compass to determine if you have any form of nutritional deficiency, so try and tune into that compass a bit more often and see how miraculously easy it will be to check if you are out of balance or in balance in the diet, exercise and sleep departments (the best medicine after all!). It is no surprise that my hair grows faster when I exercise, and that its growth seems to slow down if I stop exercising.

Another little tip is if you are going to ”cheat” – do it on a day that you did work out, instead of on a rest day. I find for myself, the ”bad fat” from the fast food I eat on days I do work out does not stick to me, whereas when I eat junk on rest days… that is a whole other story. Fat will stick when your metabolism is not as high, and so if you wish to cheat, I suggest you do it when you know your metabolism is on high gear. Everyone’s body works differently, but if you tune into your metabolism better, you’ll be able to cheat wisely and do it in a smart way as well.

Briefly, do not forget your fitness habits when you are traveling or on the go, that is when your body needs it the most. Show your body the love it deserves, your body will thank you, because your health is your best asset after all.

Image Credit: http://woodenitbeamazing.files.wordpress.com/

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You are Addicted to Stress: Why and How to Change It http://under30ceo.com/addicted-stress-change/?utm_source=rss&utm_medium=rss&utm_campaign=addicted-stress-change http://under30ceo.com/addicted-stress-change/#comments Wed, 19 Feb 2014 14:00:22 +0000 Under30CEO http://under30ceo.com/?p=38293 You’ve quit your corporate job because it was giving you weekly ulcers and you were tired of being told what to do. Now, you run your own business. You are an entrepreneur, you are a leader and it’s your turn to tell others what to do. It feels good. You are free. You are proud. […]

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relax

You’ve quit your corporate job because it was giving you weekly ulcers and you were tired of being told what to do.

Now, you run your own business. You are an entrepreneur, you are a leader and it’s your turn to tell others what to do.

It feels good. You are free. You are proud.

You are very busy. There are tons of email to answer everyday, phone calls to make, meetings to attend, people to direct, watch and help. So many people. Sometimes it seems like everyone around you needs you. They all want something from you. The phone rings, you spit your coffee, you don’t know if you’re going to make the numbers you wished this month, too many Facebook notifications, tweets, Instagram pictures. Your vision narrows, your head starts spinning, you feel this familiar tightness in your chest and suddenly you know…

You are stressing out.

You hate stress. When you chose the entrepreneurial path you didn’t sign up for this. You started your own business because you wanted to work less and do more fun stuff and now you are as stressed and miserable as a corporate executive who spends 12 hours a day working towards someone else’s dream.

What happened to you?

Nothing, actually.

If something had happened, you would probably not be reading this article because you would be too zen to remember what stress feels like.

But you decided to be what you always were instead: stressed.

You can change jobs, apartments, partners, cars, or countries, but if you don’t take a step back and face the truth, you will always reproduce the same behavior, over and over again, no matter what.

And the truth is: you are addicted to stress.

On some level, you can’t go forward without stress. It makes you feel alive, it makes you feel on purpose and like Earth might stop turning if you don’t make that call. You’re working your butt off to change the world, so of course you should be stressed, it would be weird not to be!

It would be weird not to be…

Take a moment and consider this: from now on, commit yourself to let whatever happens flow and trust that it will be okay. You are at peace, you are clear, calm and confident. You are relaxed. Critical meeting at 3pm? No big deal, you’ve got this. Now you are content and zen.

It feels great, doesn’t it?

Although the image of the relaxed entrepreneur is a lot less glamorous than the busy entrepreneur one, right? How can you be relaxed and successful? How can you let things flow and still close the deal?

It’s actually really easy, you do exactly what you always do except that instead you take a deep breath and commit to feeling relaxed.

The only reason why you’re stressing out is because you, along with society have done a really good job conditioning yourself for stress. During the twenty past years, you’ve made sure to meet every situation of discomfort and uncertainty with stress. You probably associate stress with productivity and the feeling of making a difference. And now you’re brain is wired to answer the triggers (phone calls, awkward conversations, meetings, delays, big projects…) with a stress response.

What’s cool is that if you’ve wired yourself to be stressed out, you can choose to rewire yourself to be focused and relaxed.

And how do you do that?

Well, the exact same way you wake-up at the same hour every morning: you train yourself and create a new habit.

Visualize success with a feeling of peace and contentment or link productivity and results with being calm and aware. Breathing exercises, yoga, meditation…There are many ways to do that, find what works for you.

In the beginning it will be challenging, you might try, fail, do it again, fail and do it all over again, but eventually, you’ll be able to deal with life with clarity and confidence and you might live longer.

Now, go ahead and be relaxed, the world needs you.

Garance Clos is an Integrative Life Coach and Yoga Teacher. For more helpful tips check out Garance’s newsletter.

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Deconstructing an Awesome Morning and How to Achieve One http://under30ceo.com/deconstructing-awesome-morning-achieve-one/?utm_source=rss&utm_medium=rss&utm_campaign=deconstructing-awesome-morning-achieve-one http://under30ceo.com/deconstructing-awesome-morning-achieve-one/#comments Tue, 18 Feb 2014 14:00:15 +0000 Cesar Romero http://under30ceo.com/?p=38236 This past January I had the opportunity to travel to Costa Rica for the second time with Matt Wilson and the Under30Experiences crew spending 6 awesome days in the Costa Rican rainforest at Rancho Margot learning about sustainability, self-sufficiency, intentional community development, organic agriculture, and holistic lifestyle practices. Rancho Margot is a world class eco-lodge […]

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This past January I had the opportunity to travel to Costa Rica for the second time with Matt Wilson and the Under30Experiences crew spending 6 awesome days in the Costa Rican rainforest at Rancho Margot learning about sustainability, self-sufficiency, intentional community development, organic agriculture, and holistic lifestyle practices. Rancho Margot is a world class eco-lodge located in the middle of the jungle where you learn to appreciate the natural flow of life, ecosystems, and how the law of the farm can be applied to every aspect of your life.

Under30Experiences Costa Rica

The first time I heard about the Law of the Farm was when I read Steven Covey’s Seven Habits of Highly Effective People. In his book, Dr. Covey explains how success in life comes from regular disciplined daily effort. A farmer cannot expect to reap an abundance of crops by being lazy for three months and then “cramming” to catch up. In a world where we are used to instant rewards and gratification, being at Rancho Margot reminded me that there are no shortcuts in life.  Life is based on principles and natural processes.

Steve Jobs once said: 

Quotation-Steve-Jobs-trust-future-design-inspirational-Meetville-Quotes-224462

Now that I’ve connected the dots, I realize that going to Rancho Margot made me appreciate how important it is to take time for yourself, especially in the mornings.  This morning ritual is how you prepare your mind and body to plant the seeds of success and reap the rewards.

During my stay at Rancho Margot I was able to get involved in a regular morning yoga practice.  For someone who had never practiced yoga before, I totally fell in love with it!  If you haven’t tried it, you must. I guarantee you won’t regret it. Just imagine practicing yoga in a place with fresh, rainforest air, an abundance of local flora and fauna, the sounds of rushing river, the singing of tropical birds, and the vivid colors of nature surrounding you in all directions.

Under30Experiences Costa Rica

How can you not feel reenergized after this?

During our morning yoga classes I realized how important it is to prepare your mind and body for the rest of the day.  This experience introduced me to the patterns and habits of people who have an awesome morning and take control of their day, because that’s exactly how I felt after putting these practices into action.

Express Gratitude

In every yoga class we would practice being present, grateful, and setting our intentions for the day out to the world. I cannot explain exactly how that felt, but it made me feel positive and in peace. By expressing gratitude and being present I was able to appreciate the moment for what it is and block off any toxic negative emotions.

Ever since then I’ve been keeping a journal with me where in addition to writing my thoughts, I also write about the things and people I’m grateful for in my life. This small change has had profound impact on how I start my days. Starting the day from a place of love, expressing gratitude for being alive and all the blessings I have, smiling, and just setting good intentions for the rest of the day can have a huge impact on how you feel for the rest of the day.

Open up your body to a wonderful day

During my stay at the Ranch, I tried a combination of walking, jogging, and yoga first thing in the morning and my body felt more receptive towards the demands of the day. Exercising in the morning puts me in a state of success because I feel happier, accomplished, and more productive. Some people prefer to get their workout during the evening and that’s fine, but from my own personal experience I have realized that getting at least 30 minutes of physical activity in the morning boosts my levels of happiness and productivity.

Yoga helped me combine gratefulness and physical activity, but I don’t always have access to a yoga instructor.  So every morning after I express my gratitude to the world in my journal, I get in at least 30 minutes of physical activity.

You can easily take 30 minutes in the morning and do the following:

50 squats

50 pushups

20 burpees

20 box jumps

50 high-knee jumps

30 lunges

50 mountain climbers

30 sit ups

Walk/run a mile

This simple routine will help you jumpstart your day on a good note!

Fuel your body for the road ahead

The best part of the mornings at the ranch was taking a 30-45 minutes organic breakfast after practicing yoga, walking, or jogging. In the mornings I’m usually in a hurry and a lot of times I don’t give breakfast the priority it deserves. Skipping breakfast is probably one of the worst mistakes you can make because you are not giving your body the necessary nutrients it needs to perform at its best. At the Ranch, I was able to appreciate the food, where it came from, and how what we put in our bodies is critical for our maximum performance throughout the day.

Do one thing that will make you feel fulfilled throughout the day

What is the one thing that you can accomplish for the day that would make your day awesome?

Writing that article? Closing that business deal? Having coffee with a good friend? Validating that business idea? Asking your favorite girl on a date?

Whatever it is, go ahead and do it, for you.

In a world where there are always distractions and expectations to be met, it is important to take care of ourselves so that we can perform at our best.

What about you? What is your morning ritual and what are some of the things you do that put you in a state of success early morning? Share with the Under30 community in the comments below!

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Healthy Habits for Increased Productivity http://under30ceo.com/healthy-habits-increased-productivity/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-habits-increased-productivity http://under30ceo.com/healthy-habits-increased-productivity/#comments Mon, 17 Feb 2014 18:00:24 +0000 Under30CEO http://under30ceo.com/?p=37731 Staying fit and keeping up with daily workloads are two distinct missions, but they are actually linked more closely than casual observers might think.  The truth is, eating right and adjusting certain behavior leads to fitness-friendly approaches proven to enhance performance and productivity at work. If you are struggling at the workplace; running out of […]

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healthy lunch

Staying fit and keeping up with daily workloads are two distinct missions, but they are actually linked more closely than casual observers might think.  The truth is, eating right and adjusting certain behavior leads to fitness-friendly approaches proven to enhance performance and productivity at work.

If you are struggling at the workplace; running out of steam before the workday ends, challenged to concentrate throughout the day, or feeling listless as you conduct your business – it might be time to get proactive about work- friendly eating habits and other healthy, productive approaches.

Eat Right to Increase Focus and Stamina

Productivity at work is closely linked to energy levels on the job.  Mental acuity goes down when you are tired, hungry, or otherwise slowed physically, so work output naturally suffers when your body is stressed.  For greater productivity at work, use healthy eating to reinforce your physical condition.

Sugar and Junk Food

Eating too much sugar leads to inconsistent energy levels throughout the day, as your body processes sweet foods.  While the short-term impact of a glazed donut or two might feel like an energy boost, the downside of eating sugar cancels out the short-lived benefits.

In addition to sugary offenders, junk food loaded with carbs elicits similar responses from the body.  Eating a carb-heavy lunch, for example, slows workers in the middle of the afternoon, as the body assimilates the junk food.

Eat Breakfast

Eating a worthy breakfast starts you off on the right foot, so you are not chasing hunger all morning long.  Rather than loading-up on caffeine, productive workers balance morning intake, including fruits, grains and cereals.

Light Lunch

The most productive afternoons start with a light lunch comprised of healthy foods.  Ideally, afternoon hunger pangs are addressed using raw vegetables, which carry workers to the dinner hour without slowing them down like carbohydrates do.

Moderate Activity Enhances Productivity

Too often, job responsibilities revolve around computer work and other stationary tasks.  Too maximize output, productive workers look for ways to remain active throughout the day, rather than settling in for the long haul.

Seek Stairs

Taking the long way around furnishes daily opportunities to enhance productivity.  Rather than riding elevators between floors, productive workers seek ways to stay active – taking the stairs instead.

Exercise at your Desk?

It may seem unconventional, but desk workouts enhance productivity, keeping blood flowing and workers healthy.  Workout balls, for example furnish flexible alternatives to desk chairs, enabling staff to do resistance exercises without slowing output.  Miniature pedal devices, placed under desks, simulate bicycle workouts without leaving the office.

Breaks and Lunch Hour

Lunch breaks provide opportunities for staff to reinvigorate, preparing for the afternoons’ workloads.  Increasingly, employers furnish workout rooms and fitness equipment for employees to use on the job.  Walking during breaks and even standing up periodically as you conduct business are additional ways to stay tuned-in and productive throughout the day.

Proactive efforts to eat right and stay fit promote good health and employee productivity.

This is a guest post by Sarah Brooks from Freepeoplesearch.org . She is a Houston based freelance writer and blogger. Questions and comments can be sent to brooks.sarah23 @ gmail.com

Image Credit: Shutterstock.com

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5 Foods to Jump Start Your Metabolism http://under30ceo.com/5-foods-jump-start-metabolism/?utm_source=rss&utm_medium=rss&utm_campaign=5-foods-jump-start-metabolism http://under30ceo.com/5-foods-jump-start-metabolism/#comments Fri, 14 Feb 2014 16:00:50 +0000 Under30CEO http://under30ceo.com/?p=37630 Obesity is a disease in both diet and lifestyle. People who are overweight tend to forget that eating the right amount of food and the right kind of food is crucial to preventing obesity as well as cure it. Obese people often think that in order to be healthy they need to eat more but […]

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pistachios

Obesity is a disease in both diet and lifestyle. People who are overweight tend to forget that eating the right amount of food and the right kind of food is crucial to preventing obesity as well as cure it. Obese people often think that in order to be healthy they need to eat more but our body does not work that way. Eating too much is unhealthy. This is why we exercise when we eat a lot in order to burn the calories that we have ingested. So, if you are one of those potato couches who are lazy in doing exercises then it is time that you should begin eating the right kinds of food.

These are just a few of the ingredients or nutrients that you can add to make a low fat meal for the entire family.

1. Pistachios

Pistachios are good for you if you want to munch on snacks. These nuts are rich in vitamins, minerals, fat, protein, and fiber. When you think of fat, there are two types of fat. The healthy fat and the unhealthy fat. The healthy fat or the plant sterol are far superior than the unhealthy fat or the cholesterol. Pistachios are rich in unsaturated fat that are healthy for both the heart and the brain. They are rich in linoleic acid that energizes the brain. So, the next time you are in need of some instant brain action, try to munch some pistachios and see the wonder of nature working through your brain.

Bring a bag of pistachios to work and eat them when you are either hungry or in need of energy. They are good ways to beat afternoon slumps in the office and helps you energize for the rest of the day. The protein and the fiber keeps you from putting on weight.

2. Fiber

There are a lot of foods that are rich in natural fiber. Fruits and vegetables are rich in them. Fiber helps facilitate the natural bowel movement in people. It keeps toxins out of the body. It cleanses the colon and keeps it healthy from bad bacteria that can cause irritation in the colon. Fiber also bulks up the colon which is a good way to provide regular peristalsis. This means that the colon is working properly if it has regular peristalsis.

Fiber is also good for those who want to slim down. Fiber has known to stave off hunger for a couple of hours. So, if you are working late or trying to beat a deadline, eat more fiber so that you can concentrate more on your work and not on your grumbling stomach. This can also mean that you do not feel the cravings for sweets and other unhealthy food.

3. Vitamin C

You may have heard a lot of people saying that eating foods that are rich in  vitamin C will help keep colds and other diseases away. In fact, most people believe that by having daily dose of vitamin C, one can be free from diseases. Although it is attainable, vitamin C can indeed prevent a lot of diseases by strengthening your immune system. And recent scientific studies show that vitamin C deficiency can also lead to obesity. People who have vitamin C deficiency tend to build more fat in their bodies than those who have normal amounts of vitamin C. People who have lesser vitamin C have a higher body fat percentage.

This is the best time for you to bring home fruits such as pomelo, oranges, strawberries, and pineapples or vegetables such as squash, broccoli, and bell pepper since they are high in vitamin C.

4. Mushrooms

Mushrooms are great as a meat substitute. They have the same texture as meat and have almost the same amounts of protein and vitamins as meat. It is very ideal for those who want to lose weight. Most of the time, mushrooms are a lot cheaper than meat as well so you can save more money by spending more on mushrooms than real meat. In fact, a research shows that out of 73 women who consumed mushrooms had 173 lesser calories than those who were eating meat. And those women loss an average of 7 pounds after the trial ended.

5. Honey

One of the best ingredient you can add to a low fat meal is honey. Honey is known to be the food of the gods and it delivers on its promise. Honey does not go bad and it does wonders to the body. It has antibacterial properties which can help clean your system from infection. It also boosts the immune system and help improve your blood circulation and blood pressure. Best of all, honey works as a sugar substitute and since it has lower caloric content than sugar, it is far more useful in the kitchen than sugar will ever be. So, the next time you try to prepare a low fat meal, add honey into the mix.

With these ingredients, food will be much healthier and you will be a lot safer from gaining weight. Go ahead. Don’t be afraid to add these ingredients the next time you prepare your low fat meal.

Julian is a content specialist for Rating Diet Plans. Through Ratingdietplans.com, he provides informative articles on various topics on Low fat meals and Best diet plan.

Image Credit: http://www.biokineticspt.com/

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4 Fitness Secrets of Ripped Entrepreneurs http://under30ceo.com/4-fitness-secrets-ripped-entrepreneurs/?utm_source=rss&utm_medium=rss&utm_campaign=4-fitness-secrets-ripped-entrepreneurs http://under30ceo.com/4-fitness-secrets-ripped-entrepreneurs/#comments Tue, 11 Feb 2014 14:00:34 +0000 Under30CEO http://under30ceo.com/?p=37739   Most entrepreneurs, especially during the starting phase, ignore health and fitness. During the first two years of your company, one ends up clocking supremely long stressful hours, wondering day and night about the success and survival of their journey, missing out on health and fitness. I am an Entrepreneur; I run a successful seed-funded […]

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 fitness-programs

Most entrepreneurs, especially during the starting phase, ignore health and fitness. During the first two years of your company, one ends up clocking supremely long stressful hours, wondering day and night about the success and survival of their journey, missing out on health and fitness.

I am an Entrepreneur; I run a successful seed-funded start-up with more than 20 employees, in its 3rd year.  During these 3 years, I have managed to maintain high levels of fitness, run several marathons, become a certified diver, finish mountain biking races, race triathlons and finish an IronMan 70.3 triathlon in under 6 hours all during the last 3 years as I scaled my start-up.

Here are my tips to ensure you stay healthy, beat stress, have a flat stomach and one day become a 6 pack millionaire.

1. Mornings

Mornings are most stressful as we normally wake up dozens of emails and with a cold sweat of impending deadlines and lack of resources. Breathe.

First 10-15 minutes, before you even look at your phone just dedicate to your fitness everyday. Yes, all seven days. Make space for a yoga mat and start Zone 4 workout i.e. heart rates between 150-180 for most people will qualify for zone 4. Workout without any breaks for these 10-15 minutes will get you to Zone 4.

Push ups, Squats, Skipping, high knees, lunges, jumps, burpees, crunches, planks etc. make for a great morning workout. Increase intensity as you go along.

10-15 minutes would not delay you for anything ever. But it will give you the energy to double your productivity, feel less stressed and be more happy.

2. Meals

Stop avoiding meals and then binging. No breakfast, 5pm lunches and midnight dinners are common for start-ups. Simple way to avoid this is –always keep whole foods, health bars handy – munch through them during hectic work hours and schedules. Have one thing every 2 hours, an apple, a banana, a protein bar with no sugar, some whole grain or multi grain bread, some eggs, or more fruits – anything natural and healthy you can lay your hands on. You will see your work will be better too, your lunch breaks will be shorter whenever you take them and so will be dinner breaks. More work. Better health.

Avoid Caffeine, refined sugar and processed foods.

Remember body is also like a business where input defines output. Healthier you eat, less sluggish your thoughts.

3. Run/Swim/Something solo

Now matter how busy you are, 3-4 times a week finding 30 minutes for a solo activity, which can be done easily anywhere and at any point of the day is important. This is the 30 minutes you would waste on Youtube, Facebook or some random show – so better don’t say you don’t have the time.  2 hours a week, even the busiest person has. In fact most really busy (and successful) people I meet are also the ones who find time for fitness. Sleep lesser if you have to, but get the endorphins. Feel good. Also, you will realize when you are calm and away from your phone during these 30 minutes, you will have the maximum epiphanies. Capture them. Run, swim, do anything solo and without your phone. Bliss!

4. The night

Ready to go to bed? Come on, 5 minutes or 300 seconds. Do whatever you feel like, any challenge that your body and mind can take. Just 5 minutes. Use your bedside to do triceps dips or just good old push-ups or crunches. Do anything you enjoy, with moderate to high intensity for 5 minutes. You will be surprised the benefits of spiking up metabolism before and after sleep can do for your body.

No matter how busy my day is, I follow this. I feel stronger; I have more energy to work and focus for longer hours. A fit and healthy body translates into confident posture, positive energy and a winning attitude.

I am Rishabh, Co-founder/CEO of Letsintern.com. My company is one the world’s largest student-organization platforms. I am a hard working adrenaline loving technology junkie.  If not belting long hours at work, I love to be outdoors pushing my limits or engaging with debates about start-ups, future technologies and business models. Follow me on Twitter : www.twitter.com/rish_says, Connect with me on Linkedin: www.linkedin.com/in/rish712

Image Credit: www.firstliftfitness.com

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Who Needs 8 Hours? Check Out These Crazy Sleep Cycles http://under30ceo.com/needs-8-hours-check-crazy-sleep-cycles/?utm_source=rss&utm_medium=rss&utm_campaign=needs-8-hours-check-crazy-sleep-cycles http://under30ceo.com/needs-8-hours-check-crazy-sleep-cycles/#comments Fri, 07 Feb 2014 18:00:49 +0000 Fueled http://under30ceo.com/?p=37969 Have you ever considered just how much time you spend asleep? Most people are shocked when they hear that 26 years, roughly one third of your life will be spent under the covers, dreaming. In today’s fast-pace society, we are all chasing time. After all, who wouldn’t like more time? When you’re the CEO of […]

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shutterstock_97207898

Have you ever considered just how much time you spend asleep? Most people are shocked when they hear that 26 years, roughly one third of your life will be spent under the covers, dreaming.

In today’s fast-pace society, we are all chasing time. After all, who wouldn’t like more time? When you’re the CEO of a Fortune 500 company or working at the frontier of science, you’ll hardly even have time to eat! Many of these folks have come up with some very creative ways of clawing their time back from their sleeping hours in an effort to get more done.

Biphasic sleep

This sleep routine isn’t too out of the ordinary. College students all over the world follow this routine without recognizing it. Biphasic sleep involves sleeping at night for about 4.5 hours, followed by a 90-minute nap later that day. Most notably, Winston Churchill slept this way in order to keep up with the demands of war.

Everyman Cycle

There have been countless studies done on sleep and sleep deprivation. One of the biggest discoveries was that a 20-minute nap is just as effective as 90 minutes of sleep, provided you enter a state of deep sleep known as REM (Rapid Eye Movement) sleep. When taking many naps sleeping in this fashion, you train your body to enter REM sleep immediately, allowing you to rise fully refreshed after twenty short minutes. This finding has led to sleeping cycles such as the Everyman cycle, where 3 hours of sleep at night is supplemented by 3-4 naps during the day.

The Uberman Cycle

The Uberman cycle is the pinnacle of polyphasic sleep. This sleeping routine is surprisingly common, considering just how tough it is those first two weeks. Some people really are so busy they cannot sleep. One interesting way around this is to never sleep, instead taking a 20-minute nap every four hours. With only three hours of sleep a day, time will never again be a problem. Many people have been able to make this work for them, such as blogger Steve Pavlina.

Dymaxion Cycle

Let’s take the Uberman cycle one step further. . .

After all, why sleep three hours a day when you can get by on two? When following the Uberman cycle, there is a small problem of having to take so many breaks from work. A scientist on the verge of a breakthrough discovery doesn’t have time for that. Buckminster Fullerene, a brilliant scientist praised for the amazing things he did with carbon, only took a nap every six hours!

It is surprising just how many people have used these crazy sleep methods to great effect. Many bloggers have fascinated their readers by doing so. Even more surprising is that they live a fully functional life—with no loss in energy, concentration, or health—and their lives remain largely the same. Who knows, as the world moves at a faster pace, we could all end up sleeping this way!

By Fueled, the premier agency for iPhone app design and Android app development in New York City.

Image Credit: Shutterstock.com

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