“The block of granite which was an obstacle in the pathway of the weak, became a stepping-stone in the pathway of the strong.” Thomas Carlyle
When I was young, I loved the sense of adventure that went with rock hopping. Across a creek, near the beach, along a river bank I’d step, or jump, from rock to rock. Some surfaces were slippery, some unsteady, some too small, and often I ended up wet and bruised. Nevertheless, I loved accepting the challenge of making progress towards a new place. Despite some difficulties, each stone was part of the journey that led to achievement, to a sense of satisfaction and fulfillment.
In my grown-up life, while difficulties are still there to be faced, I retain the excitement of making progress towards new places and new experiences. My 19 stepping stones are tried and tested techniques that have helped me smooth the way ahead.
Well, go on. Just try some of my 19 techniques to empower yourself. Who knows? Maybe you, too, will grasp the excitement and be empowered to live a more productive and happier life.
1. Accept that awful stuff happens.
The usual reaction to things not going your way is to resist and fight against them. By accepting things as they are, even though you don’t want them to be that way, you’ll develop a more peaceful state of mind. Saying a mantra will help – “I hate things being this way but I accept that this is my reality just now. I’ll work through this situation calmly and resolutely.” Slowly but surely, you will empower yourself.Advertising
2. Adopt a flexible attitude.
Being flexible means you can face daily changes without creating too great a stress reaction in your body. When something’s not working, be ready to consider other ideas. Changing your approach to meet the change in circumstances is essential for a happier and more successful future.
3. See challenges as opportunities for growth.
Ask yourself what you can learn from challenges as they arise. Is this a chance to become stronger? By turning these situations into positives, you’ll avoid resorting to overeating and other negative behaviors – the most usual ways of coping.
4. Use questions to empower you.
Instead of asking disempowering questions such as, “Why is this happening to me?” use a more positive question format. Questions that invite creative thinking are the best. An example might be, “What alternative actions could I take in these changing circumstances?”
5. Change negative thoughts to positive.
Negative thoughts that harbor unhelpful beliefs only hold you back from achieving. So monitor your thoughts. When you’re aware that they are negative, change them immediately into positive thoughts. You’ll be amazed at how much happier and confident you’ll feel.
6. Relish change.
Realize when it’s time to change direction. Often we think of change as negative. But change can be very exciting and positive. Embrace new thoughts, new opportunities and new ways of living. Even though change is difficult to initiate, sometimes it’s essential.Advertising
7. Calm yourself when you’re getting uptight.
When you’re calm, you are in control. You’ll think through the problem with more clarity. Make time to listen to relaxing music, or sit quietly and visualize a place where you’ve been that evokes calm and contentment. It will help you focus on what’s really important.
8. Believe you’re good enough.
It’s too easy to think you’re not good enough to get through difficult situations. Look at your abilities. Tell yourself that you are awesome and you can handle anything that can possibly be thrown at you. Believe in yourself.
9. Face reality.
Don’t try to hide from problems that present themselves. Come face to face with them and persevere no matter what. It’s a tough thing to do, that’s for sure. Look for solutions in unusual places.
10. Prepare yourself for busy times.
When weighed down by being too busy, prioritize your jobs until life becomes more manageable. Sticking to a plan will help you get back on track. Start each day with the most immediate job on your list.
11. Encourage and help others.
Take every opportunity to be a source of hope and encouragement to others. Looking outward instead of inward gives opportunity for you to contribute to the well-being of others. Your happiness and confidence levels will rise.Advertising
12. Make each day sparkle.
Instead of letting doubts, worries and fears about what might happen creep into your day, look for ways to make your day sparkle. Be positive about the fabulous things that lie ahead. You don’t know what those things might be, but that’s okay. You’ll move forward with excitement and courage. Shawn Achor’s TED Talk, How to Make the Present More Positive, includes some enjoyable ideas for staying positive and focused.
13. Be full of thanks.
Thinking about all those things that are going right in your life, keeps life in perspective. Be grateful for the now – for where you are at the present time. Now is the start of big things to come. Being grateful helps you see there is so much that usually is taken for granted. Gratitude improves productivity and leads to happiness.
14. Schedule play time.
For your body to remain in balance, you need to have work time and play time. Your brain and mind will benefit from varying what you do each day, particularly if you include some fun time in your schedule. Follow this with diligence and notice how you feel. There’ll be a spring in your step – even a lasting smile.
15. Get physical.
Spend some time outdoors every day. Being physical, through aerobic activities, gives you the energy to carry you through the difficult times. Exercise will help you reach your goals. You’ll be charged with enthusiasm for all things positive.
16. Take time out.
Take regular mental breaks such as mindfulness. Being mindful enables you to be more accepting of yourself. Sit somewhere quiet. Breathe in to energize your whole body. As you breathe out, believe that anxiety and tension are leaving your body.Advertising
17. Stay connected.
Spend time with people whose company you enjoy. It’s important to stay connected to friends and family, so you have people who can encourage you. You’ll appreciate their support.
18. Be an optimist.
Understand that life consists of hill and valley cycles. This doesn’t mean that you react positively to good days and feel down-in-the-dumps on the not-so-good days. It means being optimistic that the good days ahead will carry you through the very difficult days, without suffering excess stress.
19. Laugh often – and “live happily ever after”.
Laughing will help you cope better with any difficult situation. Of course it’s not easy to laugh when you’re going through a rough patch. But lightening up when you see a funny sign along the way, or smiling back at someone who is happy, can do wonders for you. You’ll have a bubble and sparkle that wasn’t there before.
Finally . . . . .
Let the stepping stones metaphor remind you that despite life’s inevitable missteps, many rewarding opportunities and moments lie ahead. The crucial thing is not what actually happens as you travel through life, but how you respond to what happens.
Choose to use some of these 19 stepping stones . . . . . and enjoy a happier, calmer and more productive life as you learn to empower yourself.
Featured photo credit: Pixabay via pixabay.com
Last Updated on September 18, 2020
7 Simple Rules to Live by to Get in Shape in Two Weeks
Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.
Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.
1. Exercise Daily
It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.
If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.
Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.
If you’re a morning person, check out these morning exercises that will start your day off right.
2. Duration Doesn’t Substitute for Intensity
Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.
One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”.
This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.
3. Acknowledge Your Limits
Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.
Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.
Expect to hit a plateau in your own fitness results. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.
4. Eat Healthy, Not Just Food That Looks Healthy
Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.
The basic nutritional advice includes:
- Eat unprocessed foods
- Eat more veggies
- Use meat as a side dish, not a main course
- Eat whole grains, not refined grains
5. Watch Out for Travel
Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.
This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.
If travel is on your schedule and can’t be avoided, make an exercise plan before you go, and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.
6. Start Slow
Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.
If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.
7. Be Careful When Choosing a Workout Partner
Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.
My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.
If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.
I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.
Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.
Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.
More Tips on Getting in Shape
- 15 Tips to Restart the Exercise Habit (and How to Keep It)
- 12 Best At Home Workouts (No Equipment Needed)
- 15 Most Effective and Nutritious Healthy Foods to Lose Weight
Featured photo credit: Alexander Redl via unsplash.com
|||^||Medical News Today: 30 Minutes Of Exercise Each Day Is Better Than One Hour|
|||^||Medical News Today: What to do about a weight loss plateau|
|||^||Med Instead of Meds: Make Your Grains Whole|
|||^||Nomadic Matt: THE FOOLPROOF GUIDE TO STAYING IN SHAPE WHILE TRAVELING|