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Sleep Your Way to Better Fitness

Sleep Your Way to Better Fitness
Sleeping Tiger

Ancient Zen masters said “When hungry eat, when tired sleep.” Modern societies have the first part down pat since the majority of people in western countries are overweight. These busy people seem to have missed something in the translation of the sleep part. This carries over to fitness where many are too tired or say that they don’t have enough time to maintain a regular fitness program.

One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. This is simple and basic, like most of what the Zen masters taught. Science teaches that it takes a certain amount and quality of sleep to:

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  • Metabolize carbohydrates properly,
  • Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
  • Keep a positive attitude through decreased anxiety and perceived stress.

Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced approach as taught by these Zen masters.

The “no time” bit is basically a priority issue. If someone feels tired and beat up the day after a workout, there is a tendency to have the “no time” issue become an impediment to fitness. This is because they can feel less productive, more lethargic and so on while being stiff and sore. The tendency is to feel the need to work longer to make up the time spent for the exercise. If someone goes into the exercise well rested, that day and the next day goes by better with the benefits of the natural “endorphin high” and a generally positive sense of health and well being, the “no time” issue vanishes.

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It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s harried lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.

Making an exercise program stick is a problem for many people. One way to do it is to combine the tracking of both sleep and exercise as part of the fitness program. For example, block out 8 hours of the 24 hour day for “fitness” and mark down the actual sleep time and the time in the gym or while out jogging, hiking or playing tennis. Measure the sleep hours and quality as carefully as tracking the weights used or mileage covered. Make this part of your reporting requirement if you have a personal trainer involved in the process.

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Here are ten ways to ensure fitness success. A large part of the process is to ensure the program will stick.

  1. Get plenty of sleep – track your sleep.
  2. Set realistic goals and timelines for your fitness program.
  3. Join a clinic or group to surround yourself with motivated people.
  4. Track you progress.
  5. Tell everyone about your goals.
  6. Make it fun – mp3 player – music or business audio books – fun sports…
  7. Do not over train.
  8. Reward yourself – but not with a lot of food.
  9. Book it in hard – be consistent (5 times a week, not 3).
  10. Get professional help – personal trainer.

The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to two which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is fine.

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The upside of this is that there is less need to worry about the dietary aspects when the sleep and exercise parts are handled well. Nike training program running coach Roy Benson often said “if the furnace is hot enough, anything will burn in it.” This probably shouldn’t be taken too far but the point is that the dietary aspects are more easily managed once the proper fitness routine has been in operation over a considerable period of time. This is much more easily enabled when the sleep part is properly managed – right from the beginning.

By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more streamlined, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food joint for a break as often as others. Someone who isn’t as tired likely won’t be as hungry either. To avoid getting hit on the head with a stick by your Zen master, place sufficient sleep at the same level as enough food.

Peter Paul Roosen and Tatsuya Nakagawa are co-founders of Atomica Creative Group, a specialized strategic product marketing firm. Through leading edge insight and research, sound strategic planning and effective project management, Atomica helps companies achieve greater success in bringing new products to market and in improving their existing businesses. They have co-authored Overcoming Inventoritis now available.

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The Gentle Art of Saying No

The Gentle Art of Saying No

No!

It’s a simple fact that you can never be productive if you take on too many commitments — you simply spread yourself too thin and will not be able to get anything done, at least not well or on time.

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But requests for your time are coming in all the time — through phone, email, IM or in person. To stay productive, and minimize stress, you have to learn the Gentle Art of Saying No — an art that many people have problems with.

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What’s so hard about saying no? Well, to start with, it can hurt, anger or disappoint the person you’re saying “no” to, and that’s not usually a fun task. Second, if you hope to work with that person in the future, you’ll want to continue to have a good relationship with that person, and saying “no” in the wrong way can jeopardize that.

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But it doesn’t have to be difficult or hard on your relationship. Here are the Top 10 tips for learning the Gentle Art of Saying No:

  1. Value your time. Know your commitments, and how valuable your precious time is. Then, when someone asks you to dedicate some of your time to a new commitment, you’ll know that you simply cannot do it. And tell them that: “I just can’t right now … my plate is overloaded as it is.”
  2. Know your priorities. Even if you do have some extra time (which for many of us is rare), is this new commitment really the way you want to spend that time? For myself, I know that more commitments means less time with my wife and kids, who are more important to me than anything.
  3. Practice saying no. Practice makes perfect. Saying “no” as often as you can is a great way to get better at it and more comfortable with saying the word. And sometimes, repeating the word is the only way to get a message through to extremely persistent people. When they keep insisting, just keep saying no. Eventually, they’ll get the message.
  4. Don’t apologize. A common way to start out is “I’m sorry but …” as people think that it sounds more polite. While politeness is important, apologizing just makes it sound weaker. You need to be firm, and unapologetic about guarding your time.
  5. Stop being nice. Again, it’s important to be polite, but being nice by saying yes all the time only hurts you. When you make it easy for people to grab your time (or money), they will continue to do it. But if you erect a wall, they will look for easier targets. Show them that your time is well guarded by being firm and turning down as many requests (that are not on your top priority list) as possible.
  6. Say no to your boss. Sometimes we feel that we have to say yes to our boss — they’re our boss, right? And if we say “no” then we look like we can’t handle the work — at least, that’s the common reasoning. But in fact, it’s the opposite — explain to your boss that by taking on too many commitments, you are weakening your productivity and jeopardizing your existing commitments. If your boss insists that you take on the project, go over your project or task list and ask him/her to re-prioritize, explaining that there’s only so much you can take on at one time.
  7. Pre-empting. It’s often much easier to pre-empt requests than to say “no” to them after the request has been made. If you know that requests are likely to be made, perhaps in a meeting, just say to everyone as soon as you come into the meeting, “Look guys, just to let you know, my week is booked full with some urgent projects and I won’t be able to take on any new requests.”
  8. Get back to you. Instead of providing an answer then and there, it’s often better to tell the person you’ll give their request some thought and get back to them. This will allow you to give it some consideration, and check your commitments and priorities. Then, if you can’t take on the request, simply tell them: “After giving this some thought, and checking my commitments, I won’t be able to accommodate the request at this time.” At least you gave it some consideration.
  9. Maybe later. If this is an option that you’d like to keep open, instead of just shutting the door on the person, it’s often better to just say, “This sounds like an interesting opportunity, but I just don’t have the time at the moment. Perhaps you could check back with me in [give a time frame].” Next time, when they check back with you, you might have some free time on your hands.
  10. It’s not you, it’s me. This classic dating rejection can work in other situations. Don’t be insincere about it, though. Often the person or project is a good one, but it’s just not right for you, at least not at this time. Simply say so — you can compliment the idea, the project, the person, the organization … but say that it’s not the right fit, or it’s not what you’re looking for at this time. Only say this if it’s true — people can sense insincerity.

Featured photo credit: Pexels via pexels.com

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