Archive for life balance – Page 2

Physical Dimension of Life Balance

The physical dimension of life balance is one often overlooked by Americans. We spend billions of dollars every year in healthcare, yet we are one of the unhealthiest countries. The Army Surgeon General, Lieutenant General Patricia Horoho began a campaign when she entered her position to try to stem the tide of deteriorating health among military members’ long-term healthcare needs by focusing on three simple areas that produce long-lasting results in this physical dimension, nutrition, sleep, and activity.physical dimention

Nutrition – Eating Right

Americans top the list in terms of eating the wrong things at the wrong time. We know what’s right, but just fail to follow the rules. Because of our affluence in the world, we have a tendency to eat tremendous amounts of sugars and fats, grains and processed foods. More than any other country we over indulge and eat more. We want our money’s worth! So we go for the buffet lines. Consequently, our adults are morbidly obese, our kids are obese, and we have the highest diabetes rate in the world. Is it genetics? If it was, it would be type I not type II. Face it, we’re fat because we eat too much of the wrong stuff.

The answer to our physical dilemma? Eat right. Look up a heart healthy or diabetic diet and follow it. Period. Start early. Put your kids on it…now! Teach them that fruit and vegetables are better than chocolate cake…by example! Take the soft drinks out of the house, make them an exception to the rule instead of the drink of choice. There are a lot of fad diets out there that won’t work. Sure they will take off pounds, but the pounds will come back as soon as the diet ends.

The secret to weight loss and healthy living is lifestyle change. That’s where the heart healthy or diabetic diets (they are almost the same) come in. You can change to these diets for a life time and make them your lifestyle eating habits. If you value your physical condition, change your eating habits. it will make a world of different in how you feel day to day.

Sleep – the body’s time to heal

Before electricity, we went to sleep when the sun went down and woke up when the sun came up. We took naps when we got tired and our bodies told us what to do and we did it. Somehow in the last century we decided it wasn’t good to listen to our bodies and most Americans figured out we don’t need as much sleep. We stay up all hours of the night, force ourselves awake with a blaring alarm clock, drag through the day, fall asleep on the coach watching TV, but stay up to watch that movie we just can’t miss and end up going to bed at 1:00. Then start the process again the next day.

Take a few months and figure out what your optimum sleep time really is. Go to bed at the same time every night. No TV, no radio, no distractions. Just a dark room. Set your alarm if you have to, but get up when you wake up and see how long you’ve slept and how you feel during the day. Start at 10:00 for one week, move an hour either way. Tired may mean either too much sleep or too little sleep. Most adults need 7 – 9 hours sleep. Most teenagers need 9 – 12 hours sleep. Most children need 10 – 12 hours sleep. It depends on the person’s metabolism, but figure out what’s right for you. It’s during your sleep that the body heals itself. To improve your physical condition, figure out how much sleep is right for you, not too much, not too little.

When you find the magic number, you’ll find you seldom need an alarm clock. Go to bed at the same time every night. Make yourself a routine. Plan to go to bed at or near the same time every night. Get up at the same time every morning. Even on those day that you could sleep in – don’t! If you find you have to stay up for a special event on some nights, that’s okay, get up at the usual time the next day, but schedule a power nap during the day to let your body catch up on sleep. Don’t break the wake up times. You’re body will thank you for it in the long run.

It really is okay to schedule power naps. A ten minute power nap can do wonders for you in the middle of the day. More than twenty minutes, though, will give you a groggy feeling that is hard to get over, so don’t plan longer than a fifteen minute rest. There are relaxation techniques that can help you get into a restful state quickly to take full advantage of those ten minutes if you have trouble clearing your mind or relaxing. The last ten minutes of a lunch break or that dreaded 2 o’clock wall is a great time to plan a short power pick me up nap.

Activity – moving doesn’t mean becoming a jock

Americans somehow equate the mandate to get active with going to the gym five days a week working out with weights and running a hundred miles a week. Because we see all the gym advertisements and the specimens of physical perfection encouraging us to work out, we slugs assume they must not be talking to us, right? And so we sit on our couch and stuff ourselves with potato chips as we think about what a slug we’ve become.

The third stool of staying healthy doesn’t mean becoming a jock. It means moving every day. So what is that exactly. It means quit circling the parking lot trying to find the closest space. Instead, just park and walk. After all, you’re going to walk every aisle in the store anyway, right? Just add some more steps in the parking lot. It means walk up one flight of stairs and down two flights instead of taking the elevator. It means if you’re at an open air mall, don’t move the car if you’re going to another store, just walk. It means walk around the block. It means if you own a business, reserve your parking place at the back of the parking lot instead of at the door (that’s good customer relations anyway!).

Just move. Make it a point to add some physical activity to your life. Get up off the couch and do some physical things that raise your heart rate a little. Do some things that move your muscles and joints every day. Do so physical things that will let your body recognize that you are not hibernating.

How do you manage these three components of your life?

What are your tricks for eating right? sleeping right? moving more?

How do you avoid the temptations to fall back into bad lifestyle patterns?

 


Set Priorities with the 95% Rule

Reading one of Talane Miedaner’s Life Coach blogs reminded me of a rule I’ve tried to use for several years to set priorities. It goes something like this: “95% of everything you do today doesn’t matter, so find the 5% and do it well.” When I started using that rule a hundred years ago, it was an 80% rule, but as I’ve matured the number gradually grows. I expect in another few years it will change to the 99% rule.

Some of you are skeptical and don’t quite get it yet, so let me explain the concept in a little more detail. You see, we get overwhelmed with life too often. We allow ourselves to worry about things that no one really cares about in the long run. We lose out on the important because of the urgent when the urgent will disappear without a thought and no one will remember it tomorrow. If you think about it, most of the things you do and most of the things that happen to you today, you won’t remember next week or even this time tomorrow. And no one around you cares about it either.How-to-Set-Priorities

I find it really interesting with what we do for work at the expense of family. I’ll have to admit I’ve been guilty in the past. I had to get that report done. I needed to make one more call. I had to meet one more client. Hogwash! When I left the assignment or the company or the job, my position was filled in no time and no one cared whether I was there or not. Life goes on for the company. But I can never get back the ball games missed, the recitals unheard, the birthday parties where I showed up late, or the anniversaries when I was out of town. Those are gone forever.

How about that report that must be done by close of business? Who’s going to read it at close of business? Will it lay in the inbox until morning anyway? Why miss that important event? Make a deal with the task master and come in early to deliver it so you don’t miss that once in a lifetime special event. If your boss makes you miss the event, you’re probably working for the wrong boss. Start looking for different work! That said, there are certainly times when work needs to come first, but not often. There are times when you need to come first. There are times when family comes first.

Priorities are fluid

Priorities are fluid things based on a lot of factors. I’m not a big fan of a making a hard and fast inflexible priority list except that God is at the top…period. Apart from that, when I was writing the medical support plan to make sure 135,000 soldiers had the right medical care in Desert Storm, that task took priority over my family for the moment because of the gravity of that task. It didn’t mean I didn’t love them or care for them, but the situation dictated they took a back seat for a period of time until that task was done.

Sometimes, I’ll recognize from the tone of text or phone call from a family member that a crisis is unfolding and walk out of a meeting because family is more important than whatever meeting I’m in. If I lose a sale because of it, so what. Family is more important than any amount of money that meeting might have brought to me. One word of caution about living with flexible priorities. You need a strong compass and those close to you must understand how you operate. Communication is key.

So what’s the real secret to discovering the 5%? Usually, normally, most of the time the 5% will deal with eternal things and relationships. That’s it. That’s the magic formula. Nothing else matters much. Material things disappear and just aren’t that important. If you don’t believe that, ask hurricane victims or flood victims. Stuff can be replaced, people can’t. Take care of relationships and the rest will fall into place.

What do you think about the 95% rule?

Do you have a comparable philosophy?

How do you set priorities in your life to keep well-balanced?


Life in the fast lane

The older I get the faster time seems to move. I used to have a theory about it that time was just a perception based on your age. A year to a two-year old is a long time, 50% of their life. Now, pushing the big six-oh, a year is less than 2% of the span that I can draw from in my memories. Of course, that assumes I can remember anything longer than what I ate for breakfast. Now I’m not so sure about my theory anymore. I’m beginning to think time does slip away faster than it did ten years ago. So what does this have to do with a life coach?

I think time moves fast because we have things so turned around. We somehow got the impression that a productive calendar means no white space left on them. I fell into the trap. It took my wife and kids continually reminding me, disease processes, and hitting the magic 30 years in the Army to finally figure out I was way out of balance. I’m hoping I can share through this blog and a new career path a better way of living for some who head down that same dead-end before it is too late.

So what does a life coach do and what do I mean by balance in your life? In other parts of this website you can explore some of the aspects of balance. You can see my credentials in the About Me page, but the model the Army uses with its five dimensions of physical, family, spiritual, emotional, and social wellness are pretty good starting places. If you’re not looking out for yourself in all of them, you’re out of balance. A life coach will help you assess yourself in each of these areas and see how you’re faring. They will help you set goals to balance those areas and action plans to achieve those goals.

Remember, though, life coaches are not magicians. Like an athletic coach, they will point you in the right direction, but you must expect to do the work. Kobe Bryant has a shooting coach. His shooting coach seldom breaks a sweat, but has propelled Kobe as one of the best scorers in the NBA. Likewise, Mickey Mantle had a batting coach. Unfortunately, what he didn’t have, was a life coach he would listen to.

So how do you manage to balance your life? What are your secrets to getting everything done in a world that pushes for every minute filled with activity? What are your goals in each of the five dimensions – physical, family, spiritual, emotional, social?