Under30CEO » Health & Fitness http://under30ceo.com Wed, 23 Jul 2014 13:00:48 +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/ 6 Steps for Perfecting Your Workplace Accident Protocol http://under30ceo.com/6-steps-perfecting-workplace-accident-protocol/?utm_source=rss&utm_medium=rss&utm_campaign=6-steps-perfecting-workplace-accident-protocol http://under30ceo.com/6-steps-perfecting-workplace-accident-protocol/#comments Sat, 19 Jul 2014 17:00:00 +0000 GuestAuthor http://under30ceo.com/?p=40149 Like the need to buy extra light bulbs or touch up your hair color, your company’s accident protocol is likely something you don’t think about until you’re in the moment, and it’s too late. Accidents happen, and it’s important for business owners to know how to address them appropriately when they occur. According to the […]

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accident protocol

Like the need to buy extra light bulbs or touch up your hair color, your company’s accident protocol is likely something you don’t think about until you’re in the moment, and it’s too late.

Accidents happen, and it’s important for business owners to know how to address them appropriately when they occur.

According to the Occupational Safety and Health Administration, about 13 Americans are killed on the job every day, tens of thousands die every year from workplace-related disease, and nearly 4 million are seriously injured on the job.

As a lawyer who specializes in personal injury, it’s probably no surprise that I’ve encountered many cases involving accidents in the workplace. However, establishing a few workplace procedures can go a long way toward preventing accidents from happening in the first place.

Here are six steps to help you eliminate workplace hazards and handle accidents effectively when they do occur.

1.     Understand the Basics.

Creating a safe workplace doesn’t happen by accident. To foster a culture of safety in your company, it’s important to understand what constitutes a “workplace accident” so you can start taking steps to prevent them from happening.

To qualify, an individual must be injured while:

  • In the scope of employment.
  • Performing a responsibility in line with his or her job performance.
  • Performing work at the request of the employer.

These accidents could include injury at a construction work site, slipping and falling within the workplace, or getting in a car accident while driving to meet with clients.

2.     Start Before Day One.

As the old adage goes, an ounce of prevention is worth a pound of cure. By taking proactive measures, you can prevent a number of problems, and these precautionary steps should start well before the employee’s first day on the job.

For instance, employers should always perform background checks on potential employees, especially in industries such as the rental car business, where verifying a safe driving record is critical.

Once an employee is hired, provide him or her with guidelines and policies for safety requirements. This should be an integral part of each employee’s onboarding experience.

Build in processes that you check regularly to ensure employees are meeting safety guidelines, and keep up with technology to see how safety procedures can be improved.

3.     Make a Plan for Handling Accidents.

When accidents do occur, it’s important to show sympathy for the employee and implement a program to prevent future accidents.

As you think of ways to improve your safety efforts, it’s tempting to focus on the most severe threats. However, you can often make the greatest impact by reducing small safety violations that contribute to the most frequent injuries.

4.     Engage Employees in Safety Discussions.

While you’re focused on running your company on a macro scale, your employees are more familiar with the day-to-day processes, problems, and potential solutions. Constantly observe how employees perform their daily tasks, and encourage employees to bring safety deficiencies and ideas for improvement to their managers’ attention.

If possible, talk with individual employees to see if they have suggestions for making their work environment safer. They may have insights you haven’t considered.

5.     Communicate Managers’ Responsibilities.

In addition to ensuring employees understand preventive processes for workplace safety, it’s equally important to communicate with management about the plan.

Managers should understand that it’s their responsibility to fill out an incident report with as much information as possible the minute an accident occurs. Information should include injury details and the medical treatment provided to the employee. The more information a manager can record, the easier it will be for the work compensation attorney and the defense attorney defending the claim.

6.     Make Safety a Part of Your Culture.

Safety should be as integral to your company culture as your vision and values. A culture of safety starts the moment a new employee is onboarded, and leadership should reinforce it repeatedly.

Turner Construction, for example, holds an annual “safety stand-down” at every job site in the country. It suspends work, and staff gather to listen to best practices for staying safe on the job. Turner’s safety philosophy is based on its trademarked Building L.I.F.E. (living injury-free every day) principle. This approach aims to eliminate worksite accidents by pre-planning construction activities with safety engagement.

Don’t let workplace safety get bumped to the bottom of your to-do list. By keeping safety top of mind and ingraining it in your company culture, you can stay ahead of workplace hazards and avoid potential accidents.

Michael Acosta is a partner at Acosta & Williams LLC. As an attorney, he specializes in the areas of pharmaceutical litigation, personal injury, premises liability, auto and truck accidents, toxic torts, property and air contamination, and wrongful death. Connect with Michael on Twitter and Google+.

Image Credit: Shutterstock.com

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Enjoy The Journey So That You’re Not DEAD On The Way There! http://under30ceo.com/enjoy-journey-youre-dead-way/?utm_source=rss&utm_medium=rss&utm_campaign=enjoy-journey-youre-dead-way http://under30ceo.com/enjoy-journey-youre-dead-way/#comments Thu, 03 Jul 2014 13:00:06 +0000 Karisa Karmali http://under30ceo.com/?p=40117 I understand the title of this article is a little intense. That’s my point. Now that I got your attention, let me start by sharing a personal story hoping to inspire you to focus both on the journey and the destination of your dreams, as opposed to the destination only. I was one of those […]

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I understand the title of this article is a little intense.

That’s my point.

Now that I got your attention, let me start by sharing a personal story hoping to inspire you to focus both on the journey and the destination of your dreams, as opposed to the destination only.

I was one of those straight A students in high school who also had many jobs and scholarships to keep up. I’ve had to fend for myself my entire life and practically raise myself. This made me resilient but also a perfectionist. It can be a quality, but also a fault.

In University, I had a job and side gigs, such as writing my book to share my story and to fundraise for a scholarship for kids in care.  I just wanted to achieve all my targets, whether it cost me my health, or not. I just didn’t give any importance to sleep or rest.

So I need to mention this to give you a better understanding of why I was so devoted and still am. I loved making my own money and sustaining myself, but I also felt I had to get to the finish line even faster to prove to myself that I was capable and strong and that I would never break… I thought I was invincible. I wanted to inspire other foster kids and I still want to inspire kids who come from nothing, no parents, no money, to show them they can do it.

I want my destination so badly, but at the same time, I learned that I need to focus on the journey too.

Sometimes we may find basic needs are so basic that we can dismiss them as unimportant. How many of us dismiss eating a good breakfast, daily alone time, daily exercise, occasional date nights, little luxuries like tea and a book, etc.

Even deeper rooted in those with similar childhoods as me: I was shipped from foster home to foster home. The point of this story sharing is for others to relate to why perfectionism can sometimes be rooted in the most basic needs not being met in our childhood and why self neglect is a common factor in perfectionists. The importance of self care in cases similar to mine is important and symbolic.

Ask your fellow perfectionists how much sleep, water, and wholesome foods they get?

Yeah, not much at all!

So in terms of basic needs, how can we balance health, while being productive towards our goals? We can stay motivated, while taking care of our health.

People tend to tell me I am very ambitious and driven, but what they don’t see is the behind the scenes.

Sure, I have a career that I deeply love, an amazing side business, loving friends whom are my family, supportive fans and mentors (I love you!), but what you don’t see is the person who gets so crazy about her goals and deprives herself of basic needs.

An example is how OCD I get about keeping my hips to waist ratio perfect, not because my agency tells me to, but because I want to stay this way, and I sometimes deprive myself of little basic treats that I love like cupcakes, creme fraiche ice creme and Starbucks fraps. I now have a treat meal once a week to enjoy life all while being fit. I have my treat when I crave it, in a format that does not make me feel sick.

One night during my first year of University, I was coming home from work and I also needed to study for a test and had run out of time. I decided to experiment with ways to stay awake later and longer.

Yes, I am the person who drove herself almost to cardiac arrest in her first year of University for mixing espresso shots and energy drinks. The heart palpitations were very intense, but that was not enough to scare me. I cannot tell you whether it was arrhythmia or just palpitations because I did not take my pulse at the time, but I can tell you that my chemical concoction was indeed a drug… In first year University, I can understand why grades were so important because the only hope I had for paying for University were scholarships via hard work so I can now forgive myself for almost driving myself to a dangerous experience.

I was 95 pounds, so the amount of energy drinks and espresso shots I did really affected me. In addition, I used to have 4 Ventis with 4 espresso shots four times a day during University years, I skipped meals because who has time for eating right? Oh and sleeping, well, who cares because “money does not sleep.”

I know better now.  I’ve learned that health is my most important asset.

Take-Care-Of-Yourself

Anything that goes up must come down, anything that accelerates your system can also depress basic organ functions. The chemical mixture of espresso and energy drinks sounds pretty alright, I mean, don’t we drink this shit everyday? The issue is that too much of something can be bad, and it affects everyone differently and is worse on an empty stomach. It can slow or cease the absorption of nutrients and so how long can you really live on espresso shots and bare minimal food? After doing this for a while, my friends cautioned me to slow down and start eating regularly again.

How could I have loved myself so little to drive myself almost to death after countless burnouts? I just did not know any better at the time. Now I stay fit for mentally releasing stress and lowering cortisol, not just for looks.

Death need not be purely physical. How about the death of my soul, how is my soul supposed to feel alive?

I am accomplishing so much and looking good on the outside, but if my basic needs for sleep, good healthy foods and exercise are not met, how is that even a life worth living?

I was debating whether or not I wanted to share this with the world, but I may as well, shortly after the energy drinks and heart palpitations episode, I lost some weight and was often sick so I found a psychologist to help with perfectionism. They taught me Cognitive Behavioural Therapy and it works!

Today, I have a coach who helps me with spirituality which really helps me stay grounded in the process of achieving my monumental goals. I recommend coaches to anyone as they keep you accountable.

I now can say I prefer to be at a steady pace on my journey towards my goals, rather than sprint and die before I even achieve it.

No joke, anyone who knows me knows that I eat Kale daily, I decline outings if I have not slept enough, and I refuse to put anything or anyone above my basic health needs and exercise and health food choices.

I am done with burn outs and if it means driving slower to arrive to my destination alive, so be it.

I hope this helps a few people realize that a weekly break can do wonders. One gym day per week can do wonders. Some time reading a book for fun can do wonders. Most importantly, let no one stop you from getting the beauty rest that you need and deserve, many people may look at you weird for preferring to “do nothing” or “alone time” as we’re all so fast paced, but who cares!

Do whatever YOU need in order to stay sane as you are responsible for your assets and health is one of them, take it seriously.

So please know that self care is not selfish it’s self-FIRST!

Personally, I may need time away from everyone and need to shut down alone to recharge, while others may need a night out, it does not matter – just do what’s right for you in terms of rejuvenating.

Cherish your soul, mind and body on the way to your goal, breathe, you’re deserving of your own love.

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7 Habits of Highly Effective 20-Year-Olds http://under30ceo.com/7-habits-highly-effective-20-year-olds/?utm_source=rss&utm_medium=rss&utm_campaign=7-habits-highly-effective-20-year-olds http://under30ceo.com/7-habits-highly-effective-20-year-olds/#comments Mon, 30 Jun 2014 13:00:50 +0000 Cesar Romero http://under30ceo.com/?p=40162 Good habits formed at youth make all the difference. – Aristotle Our 20s is the most important and fun decade of our lives, where we begin to experience the world as young adults.  It’s also the time when we develop good (or bad) habits that will positively (or negatively) impact our future. This is the […]

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Cesar Romero Under30Experiences

Good habits formed at youth make all the difference. – Aristotle

Our 20s is the most important and fun decade of our lives, where we begin to experience the world as young adults.  It’s also the time when we develop good (or bad) habits that will positively (or negatively) impact our future. This is the time where we are tasked with the challenge of figuring out what direction we want to take in life and what type of foundation we need to build in order to get there.

While our 20s are fun and exciting, the challenge of figuring out what path to take so early on in life can become overwhelming for a lot of young adults. It can become so overwhelming that a lot of us forget about the future and focus on living in the present.

While living in the present and being present are essential to enjoying life, it’s also important to think about the kind of experiences, growth, and contribution you want to get from the world and the kind of habits you need to develop to shape you into the person you want to become.

Nothing is scarier than reaching the end of your 20’s not knowing who you are or what you want. 

Creating a life that reflects who you are is everything and it starts with developing good habits that will build a strong foundation for a great future.

Warren Buffett, in his speech at The Nebraska Forum in 1999, mentions that the two most important things you can develop as a young adult to reach your full potential are: education and habits.  Education helps unlock your potential and habits are what keeps you reaching towards the next level. Mr. Buffett also suggests a simple test to help determine what kind of habits we want to develop and which ones to avoid. The test consists of thinking about the person you admire the most and the person you dislike the most and writing down a list of both qualities on a piece of paper that you can look at every day.  Emulate the person you admire and avoid the qualities of the person you dislike.

Young adulthood is all about developing habits that will take you closer to your own definition of success and the kind of person you want to become. The character we develop throughout our lives is a collection of our habits which are nothing more than the daily actions we take to build the change we want to see in our lives.

Popular and late author of the book The Seven Habits of Highly Effective People Dr. Stephen Covey said that the definition of success is deeply individual and urged people to consider how they would like to be remembered. “If you carefully consider what you want to be said of you in your own funeral,” he said, “you will find your own definition of success.”

What is your own definition of success and what steps do you need to take in order to take you there?

While the definition is entirely personal, the steps you need to take to get there are based on habits and patterns that every successful person has taken the time to develop and master.

Why are habits important?

A research paper published by Duke University researchers in 2006 found that more than 40% of the actions people performed each day weren’t actual decisions, but habits, which are nothing more than choices we make every day at some point, and then stop thinking about but continue doing. Habits start with choice followed by automation after a certain amount of time.

Here are seven of the most critical habits you can develop in your twenties to build a solid foundation for a bright future.

1. Intentionally Experiment

Society has a prescription for 20-somethings when it comes to figuring out what they want to do in life:  take AP classes, go to college, get high-paying job with competitive salary and benefits, climb the ladder, retire at 65. The only problem with this is that it doesn’t guarantee true happiness and fulfillment. Our 20s is a time to experiment, get to know more about ourselves, and figure out the kind of person we want to become. Adam Poswolsky, author of “The Quarter-Life Breakthrough”, mentions how it’s important to develop a breakthrough career mindset getting intentional about the kind of job opportunities young adults want to take on where every opportunity takes you closer to your true purpose and interests. The purpose of intentional experimentation is to find meaningful work by experimenting with a variety of opportunities helps.  These experiments help you know more about  yourself and find the right fit.

2. Be Grateful

As young adults, we want things and we want them now. A lot of this attitude can be to attributed to all the latest technological advances in the last 20 years where instant gratification can cloud our ability to being present and appreciate the small things. Gratitude is all about shifting your focus from what your life lacks to all the things you currently have. Gratitude makes people more resilient, improves health, and reduces stress. Dr. Robert Emmons, author of the book Thanks!: How The New Science of Gratitude Can Make You Happier, shows that those who practice gratitude tend to be more creative, bounce back more quickly from adversity, have a stronger immune system, and have stronger social relationships than those who don’t practice gratitude. He further points out that “To say we feel grateful is not to say that everything in our lives is necessarily great. It just means we are aware of our blessings.”

3. Ask Yourself Better Questions

I remember when I was in middle school I was afraid to ask questions because I didn’t want to look stupid in front of the entire class until one day my teacher explained to me that only by asking questions are we able to become knowledgeable. According to international life coach Tony Robbins, the things you can change start by having changing your reality and to change your reality, you need to change what you are focusing on. The best way to change what you are focusing on is to ask yourself better questions.

4. Love Your Body

Our body is the vehicle through which we carry on our life’s purpose and it’s critical to develop healthy habits early on in life. There are countless studies about the benefits of regular exercise and healthy eating but perhaps the most important benefit is that healthy habits are the #1 form of preventative medicine helping us live happier and with a better quality of life. You can’t be happy if you aren’t healthy.

5. Expand Your Body of Knowledge

Understand that knowledge and education expand way beyond the classroom and it’s a constant process of learning, applying, and experimenting. Read books, listen to podcasts, interview experts, watch videos, read magazines, etc. Brendon Burchard, New York Times bestselling author of The Charge, mentions that one of the things people do to get ahead in life is to figure out what they want to do for the rest of their lives, and commit to learning everything there is about that particular field. Knowledge is everywhere and is there for the taking.

6. Meditate

Emotions are part of our system of sensing and responding to the world. Without them, we’d be machines. Nevertheless, emotions can wreak havoc and spread pain throughout our lives. And that’s where meditation comes in. Meditation helps in noticing all different emotions and let them be for what they are. Arianna Huffington, founder of The Huffington Post, says that one of the best — and cheapest — ways to become healthier and happier is through mindfulness exercises like meditation. According to Mark Williams, a professor of clinical psychology at Oxford and co-author of Mindfulness: A Practical Guide to Finding Peace in a Frantic World, meditation helps in increasing a sense of purpose and reducing feelings of isolation and depression.

7. Develop a Circle of Friends With Qualities You Admire

There’s a famous quote by Jim Rohn that goes: “You are the average of the five people you spend most time with”. When you surround yourself with people who are far ahead and more successful than you, you cannot help but feed off their success and grow as a person.

I’ve found that travel is one of the best ways to make new friends that help you expand your mind and perspective.

Check out this incredible recap of our latest Under30Experiences trip to Iceland:

What other habits do you think are critical to develop in your 20s to have incredible 40s?

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Busted! 6 Weight Loss Myths That Will Make You Cry http://under30ceo.com/busted-6-weight-loss-myths-will-make-cry/?utm_source=rss&utm_medium=rss&utm_campaign=busted-6-weight-loss-myths-will-make-cry http://under30ceo.com/busted-6-weight-loss-myths-will-make-cry/#comments Fri, 20 Jun 2014 13:00:24 +0000 Under30CEO http://under30ceo.com/?p=39988 Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share […]

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weight loss myths

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain.  Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.

MYTH # 1) LOSING WEIGHT REQUIRES HUNGER PAINS

The fact is, what you eat is more important than how much you eat. If you don’t eat enough, your metabolism will slow down, making your body want to store fat.  As a result, your initial weight loss will come from water and muscle, instead of fat.

You should try to consume healthy food choices and save those foods (and beverages) that are high in fat, sugar and calories for special occasions. Yes, you can have those unhealthy food choices from time to time, in fact, it’s encouraged. Without a cheat meal or snack every now and then, you will get frustrated and lose sight of your goal.  Please note, I said a cheat meal, not a cheat day. I see too many people doing cheat days, which is way too much for your body to overcome on a weight loss plan.

MYTH # 2) EAT NO FAT WHATSOEVER

This is a very old and popular myth. Your fat intake should be limited to around 15% of your overall daily calorie intake. Fat is needed in any diet to lubricate your joints, keeps your skin smooth and elastic, provide a source of energy, help your nervous system function properly and more. Olive, flaxseed and fish oils are good sources of fats. Fats to avoid include saturated fats and hydrogenated fats (also known as trans fats).

MYTH # 3) AVOID CARBS

You’ve certainly heard this before, “Carbohydrates are bad for you and should be avoided”. This myth has been trending lately as fad diets like Atkins and its copycats become more and more popular. The truth is carbohydrates have a moderate amount of calories (about half as many as fat). Simple carbohydrates (sugar) should be limited, but complex carbohydrates: whole grain and starches are high in nutrients. The problem with carbohydrates is portion control. Too many people eat at restaurants with huge portion sizes loaded with 5 times the amount of carbs needed for a given meal.  The best way to control your carb portions is to cook for yourself.

MYTH # 4) MEAT IS THE ONLY WAY TO GET ENOUGH PROTEIN

Meat is a great source of protein, but it certainly is not the only source. Meat can also be high in fat and sodium so many people look for alternative sources of protein. Egg whites are a prime source of protein and so are various vegetables and legumes like peas, spinach, Brussels sprouts and broccoli.

MYTH #5: EXERCISE AT LEAST 30 CONSECUTIVE MINUTES TO GET AN EFFECTIVE CALORIE BURNING WORKOUT

Adults should engage in a workout regimen for at least 30 minutes a day at least 4 days a week. Research has shown that the activity does not need to be done all at once.  The 30 minute routine can be split into two 15 minute intervals and provide the same health benefits.

MYTH #6: VEGETARIANS AND VEGANS ARE HEALTHIER EATERS THAN CARNIVORES

Vegetarians on average eat fewer calories and less fat than carnivores (non-vegetarians). However, vegetarians can make eating choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health.

The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

With your new found knowledge of weight loss, grab yourself a deck of my new invention, Weight Loss Stack 52, weight loss cards.

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Image Credit: www.independent.com.mt

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5 Obvious Ways To Massively Increase Productivity That You Probably Aren’t Doing http://under30ceo.com/5-obvious-ways-massively-increase-productivity-probably-arent/?utm_source=rss&utm_medium=rss&utm_campaign=5-obvious-ways-massively-increase-productivity-probably-arent http://under30ceo.com/5-obvious-ways-massively-increase-productivity-probably-arent/#comments Tue, 29 Apr 2014 13:00:27 +0000 Under30CEO http://under30ceo.com/?p=39255 As entrepreneurs, we’ve all been there.  Maybe you’ve been working on your idea full-time, or maybe you’ve been squeezing hours into your business on the side.  Either way, one day you’re staring at your computer screen late night, with what feels like an insurmountable mountain of work to be done, and you say to yourself […]

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productivity

As entrepreneurs, we’ve all been there.  Maybe you’ve been working on your idea full-time, or maybe you’ve been squeezing hours into your business on the side.  Either way, one day you’re staring at your computer screen late night, with what feels like an insurmountable mountain of work to be done, and you say to yourself “how the f&%* am I going to get all this done?

If you haven’t experienced this yet, congratulations, you now have something to look forward to ;-)

Everyone in the world is given the same amount of time.  In the next 5 years, someone will go from idea to billionaire.  They will do it in the same 5 years that you have.  The question is, what are you going to do with those 43,829 hours?

With that said, here’s a list of 5 things you can do to MAJORLY improve what you get done.  This is for your business, but also for your life.  They seem obvious, but I can promise you that most people reading this are guilty of one if not all of these.  I certainly used to be.

NUMBER 1: Prioritize.  Then Do Something Important First Thing In The Day.

For most people in the working world, prioritization is easy.  You get told what to do, then you go do it.  You have discreet work tasks, you know when you’re finished, and your boss applauds or lashes you accordingly.

But you’re not some cubicle monkey, you’re an entrepreneur!  No boss, no one telling you what to do, no discreet clock in and clock out time, and no end to the myriad of possible strategies and tactics you could try to execute on to grow.  Cue the sleepless nights and hair loss.

So how do you deal with this?  It’s simple really – prioritize, then execute.

Step 1.) Make a list of every single thing you’d love to do for your business if you had limitless time to work on it

Step 2.) Rank your list based on each task’s expected value

Step 3.) Break each task down into ~1.5 hour discreet sub-tasks

Step 4.) Complete your top two tasks each day.  Complete task one as soon as you wake up.

Now some of you are thinking “Only two tasks each day?!  That’s only 3 hours of work!  You can’t build an empire like that!!!”

Forgetting for a second that building an empire is a bad primary goal to have…

Emperor

(I want the monies!)

You’re always going to end up working more than this during your day.  Emails, maintenance, fighting fires, things come up when you run a business that you don’t expect.  But even if your list is 100 items long, if you just keep hacking away at two items a day, you’ll be done in less than two months!

Why do them first thing in the morning?

As Mark Twain said, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.”

Why listen to Mark Twain?

Because he is awesome.

NUMBER 2: Create Sacred Space For Work (WITHOUT Facebook or Email)

Okay, so you’ve created your to do list and you’re ready to get cranking!  But first, let’s check email for just one second and see if anything interesting came in…

…An hour later, you come out of an email induced blackout, no sense of accomplishment and no major steps taken in the business.

This one is going to sound familiar to anyone who’s read anything by Tim Ferriss, yet how many of us do it anyway?  I certainly didn’t.  After all, I’m a smart guy, I’m focused, I won’t fall into the email blackhole for an hour.  I’m really just checking Facebook for a few minutes.

But those few minutes cost you more than you think.

It used to take my business partner hours to write a new article.  But once he implemented this system, we realized he could get a high quality article out in a single sitting.  He literally DOUBLED his productivity by putting a hard stop on Gmail and Facebook during his 1.5 hour work windows.

Again, some of you are thinking “But Ben, that’s just an anecdote!  Plus you guys could just be lazy, stupid, and ugly!”

Wow, words hurt folks.  But putting that aside, you want research?  Bam!  Research.

NUMBER 3: Stop Drinking

I’m getting pretty deep into my word count here, so I’ll keep this one short.

Stop drinking.

There…now on to the next one.

Kidding!  But seriously, stop drinking.  A drink or two is fine, but no more fifteen drink benders (or at least save them for a special occasion).  Not only will this potentially save you a ton of money, but the lack of hangovers will totally transform your weekends.  Now instead of rolling around in bed all day feeling sorry for yourself and watching re-runs of How I Met Your Mother, you’re up at the crack of noon and being productive!

If you’re still not convinced, read this.

NUMBER 4: Cut TV

I’m going to give you Time Miracle-Gro.

34 hours 39 minutes every week.  An extra 5 hours a day.  My gift to you.

This secret will extend your life, your waking hours, by 31%.

What do you have to do?  Just turn off the TV.

NUMBER 5: Workout

It will make you fitter, healthier, happier, more alert, and give you more energy.

Plus Richard Branson says so.  Enough said.

And There You Have It

5 ways to massively increase your productivity, get more out of each day, and build your business faster.  They may seem obvious but before you shrug this advice off, really take a minute to think: you know this advice is obvious, but do you follow it?

Ben Altman is co-founder of Charisma On Command.  He currently lives in Rio de Janeiro and spends his days writing, coaching, and enjoying life on the beach :)  WebTwitter.

Image Credit: seanwes.com

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#EntrepreneurProblems: 6 Ways to Stay Healthy on the Road http://under30ceo.com/entrepreneurproblems-6-ways-stay-healthy-road/?utm_source=rss&utm_medium=rss&utm_campaign=entrepreneurproblems-6-ways-stay-healthy-road http://under30ceo.com/entrepreneurproblems-6-ways-stay-healthy-road/#comments Tue, 22 Apr 2014 13:00:00 +0000 Under30CEO http://under30ceo.com/?p=38995   When I was younger, I always thought it would be so cool to be one of those career women who are always traveling from state to state for meetings, conferences, shows or any professional gatherings. Now that I’ve become one of those traveling career ladies, I still think it’s “cool” to see a lot […]

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 hotel gym

When I was younger, I always thought it would be so cool to be one of those career women who are always traveling from state to state for meetings, conferences, shows or any professional gatherings.

Now that I’ve become one of those traveling career ladies, I still think it’s “cool” to see a lot of places, but I’ve also realized it’s hard to stay healthy when you’re always on the road.

A lot of your meetings are based around food, like dinner meetings or networking luncheons. And the effort of traveling and busy schedule makes it hard to squeeze in a workout.

But the reality is, staying healthy on the road is critical to your work performance. I know if I don’t workout or if I eat unhealthily, I’ll be slower, groggy and not be on top of my game.

Here are some tips I’ve found that help me keep my health in check while traveling:

1- Bring snacks

Don’t wait until your dinner meeting to eat. It’s better to eat little snacks throughout the day to keep your metabolism up and you won’t feel so hungry at dinner. My favorite snack that keeps me full is Luna Protein Bars (the cookie dough flavor, duh). Other good options are almonds or anything with protein that will coat your stomach. I also bring oatmeal packs so I get my fiber in the morning!

2- Use AthleticMindedTraveler.com

This site is a great resource to find hotels with the best gyms or pools. Or finding healthy restaurants or running paths near your hotel. Basically, it’s your go-to tool for healthy options in hundreds of different cities. It’s $19.95 per year, but definitely worth it if you’re a traveler.

3- Stay at a Westin Hotel

Westin Hotels now offer New Balance gear to borrow. For me, I try to pack light and it’s hard to make room for my sneakers and workout gear. Therefore, rentals are a lifesaver. Westin also offers complimentary group runs. Need I say more?

4- Bring a resistance band

If you’re really crunched for time and can’t hit the gym, at least do some resistance band training for 10-20 minutes after you wake up. Resistance bands are easy to pack and have a ton of different exercises you can do with them. The Xfinity Fitness Band ($30 at sportsauthority.com) comes with workout DVDs. If you really want to get in some good resistance training (and are willing to pay $200), get TRX bands (trxtraining.com) that hook onto a doorway. They’re pricy but you’ll feel it in muscles you didn’t know you had!

5- Get a guest pass to a gym

Most gyms offer some sort of guest pass for a day or a week depending on the gym. Some are free and some are a small fee (like $5-10). Usually hotel gyms are limited, so try to get to a real gym on your trip. Don’t waste your time just on the elliptical for an hour, get in some weights and interval training to wake up your metabolism.

6- Don’t beat yourself up

Relax. It’s very hard to stick 100% to your normal fitness and meal plan while on the road. If you get mad at yourself for eating that cookie at the luncheon, you’re only going to put yourself in a bad mood and lose focus of your professional goals (which is the reason for the trip in the first place, right?). Talk to yourself like you’d talk to your good friend. Don’t raise your voice, breathe in breathe out, and make healthy choices at the next opportunity. Also remember that indulging in your cravings can be a good thing. If you want a cookie, eat one and be done! Depriving yourself of cravings can lead to binging. More importantly, you deserve to treat yourself in moderation. So go for it!

Jess Ekstrom is the 22-year-old founder of Headbands of Hope . For every headband purchased, one is given to a girl with cancer and $1 is donated to the St. Baldrick’s Foundation. Jess is also a public speaker at speaker at CAMPUSPEAK and a start-up consultant. Check out Headbands of Hope on FacebookTwitter, Instagram (@headbandsofhope).

Image Credit: Shutterstock.com

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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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