I’m really enjoying writing this series of posts further explaining the ideas in my latest career success coach book, Success Tweets: 140 Bits of Common Sense Career Success Advice, All in 140 Characters or Less.  I hope you’re enjoying reading them.  I’m pleased to say that Success Tweets is now in its second printing.  You can pick up a copy at your local book store, or online at Amazon.com.  Better yet, you can download the eBook for free at http://www.successtweets.com.

Today’s career advice comes from Tweet 93…

Becoming a high performer is easier if you’re physically fit.  Increasing your heart rate is a great way to improve your fitness level.

As a career success coach, I advise my clients to live a healthy lifestyle.  This means eating right and exercising.  You don’t have to become a tri-athlete; every little bit of exercise helps.  Exercise helps you increase your heart rate.  I like to ride my bike to increase my heart rate.

Dan Robey is a friend of mine.  He is the author of The Power of Positive Habits.  I am one of his subscribers.  A while back, I received a great e mail from Dan where he discussed how brisk walking is a positive habit – and a great way to increase your heart rate.  Dan is a generous guy and he always lets me repost his posts here. 

Check out what Dan robey has to say about the power of brisk walking…

Make “Brisk Walking” A Positive Habit

“Not running, not jogging, but walking is your most efficient exercise and the only one you can safely follow all the years of your life.” – Executive Health Organization

Walking as a daily exercise habit can truly be a life-changing positive habit and is one of the most powerful habits for reaching your goal of a healthy trim and fit body. Over the past 20 years, there have been dozens of studies that have proven the benefits of brisk walking.

Thousands upon thousands of people have improved their health and lost weight by the diligent habit of walking. If you think that walking does not provide the same benefits as other more vigorous exercises, think again.

A study published by the New England Journal Of Medicine showed that postmenopausal women who walked regularly lowered their risk for heart disease just as much as women who did more vigorous exercise, such as playing sports or running.

This study suggests that walking is just as good for your heart as heavy exercise. I spoke with study author Dr. JoAnn E. Manson, Chief of Preventive Medicine at Brigham and Womens Hospital, Professor of Medicine, at Harvard Medical School.  She said, “The study provides compelling evidence that walking and vigorous exercise provide similar heart benefits, about a 30% to 40% reduction in the risk of cardiovascular disease with 30 minutes per day of either activity.”

I also asked her about the benefits of making brisk walking a positive habit, and she responded, “They could surely walk away from heart disease and several other chronic diseases. We have also found that brisk walking for at least 3 hours a week can lower the risk of stroke, type 2 diabetes, and breast cancer.”

No pain, no gain, is an outdated notion; exercise doesn’t need to be strenuous or uncomfortable. It can be easy and enjoyable. Even though the study consisted solely of women, it is likely that men would experience similar benefits from the positive habit of brisk walking.
 
Here are additional benefits you will receive from your habit of brisk walking:

Walking burns calories and helps you lose weight and burn excess body fat.

Walking can help to improve your posture.

Walking requires no special equipment or gyms.

Walking can help lower blood pressure and help prevent circulatory and heart disorders.

Brisk, aerobic walking will give you the benefits of other exercises, such as jogging and cycling, but without the risk of injuries.

Walking at night can help promote better sleep.

Dan makes some great points about the benefits of developing a positive habit of brisk walking.  Personally, I prefer to bicycle in the summer, and walk in the winter. 

A lot of the people who I coach say that they know they should exercise, but often can’t seem to “get around to it.”  I have come up with the answer this problem.  I have printed several thousand stickers that are round and say “TUIT” in big capital letters.  Whenever someone tells me that they know they should do something but can’t seem to get around to it, I give them one of these stickers.  It is a round TUIT.  I tell them that now they can never say that they can’t get a around to it anymore, because they have a round TUIT.  I have a round TUIT sticker on my computer.  I have another one on my bike.  They are constant reminders to me to keep up good work and exercise habits.

Would you like a round TUIT?  If so, please send me and email at Bud@BudBilanich.com with the words “Round TUIT” in the subject line.  Include your snail mail address, and I’ll put up to five round TUITs in the mail to you – free of charge.  Use them for yourself, or give them to your friends who are procrastinators — especially about exercise. 

Make sure that you get around to living a healthy lifestyle.  Elevate your heart rate.  Brisk walking is a great way to start.

The common sense career success coach point here is simple.  Successful people are outstanding performers.  Outstanding performers live a healthy lifestyle.  They follow the career advice in Tweet 93 in Success Tweets.  “Becoming a high performer is easier if you’re physically fit.  Increasing your heart rate is a great way to improve your fitness level.”   My friend Dan Robey, author of The Power of Positive Habits says that brisk walking is a great way to increase your heart rate and one of the most healthy habits you can adopt.  I agree, almost everybody can walk.  The more you walk, the healthier you’ll be.  Dan points out that “No pain, no gain, is an outdated notion; exercise doesn’t need to be strenuous or uncomfortable. It can be easy and enjoyable.”  Elevate your heart rate daily.  Llike the Nike ads say, Just Do It!  Or as this career success coach says, “Get around to it.”

That’s my take on the career advice in Success Tweet 93 and on developing positive habits that will keep you healthy and on top of your game.  What’s yours?  Please take a minute to leave a comment sharing your thoughts with us.  As always, thanks for reading.

Bud

I’m really enjoying writing this series of posts further explaining the ideas in my latest career success coach book, Success Tweets: 140 Bits of Common Sense Career Success Advice, All in 140 Characters or Less.  I hope you’re enjoying reading them.  I’m pleased to say that Success Tweets is now in its second printing.  You can pick up a copy at your local book store, or online at Amazon.com.  Better yet, you can download the eBook for free at http://www.successtweets.com.

Today’s career advice comes from Tweet 91…

The better you feel, the better you’ll perform.  Live a healthy lifestyle.  Eat well.  Exercise regularly.  Get regular checkups.

You have to be in reasonable shape if you want to create the life and career success you want and deserve.  A reasonable level of fitness will help you deal with the inevitable stress that accompanies creating life and career success.  Diet and exercise are the key to living a healthy lifestyle.  My best career advice says that you don’t have to be a fitness fanatic, but you do need to get some exercise and pay attention to what you eat.

I’m not the best role model when it comes to a healthy lifestyle.  I’ve battled weight my entire life.  However, as I’ve gotten older, I’ve become more serious about living a healthy lifestyle.  I exercise more and eat better.

The US government revised food pyramid provides great guidance on how to eat healthy.  Here are some of the highlights.  I try to follow these guidelines.  If you follow them, you will be doing well from a nutrition standpoint.

Eat at least three ounces of whole grain bread, cereals, crackers, rice or pasta every day.  Look for the word “whole” before the grain name on the list of ingredients.

Eat lots of vegetables every day.  I’m lucky here.  I love vegetables – even brussels sprouts.  Dark green and orange vegetables are the best for you.  Dry beans and peas are also good for you.

Fruits are also good for you.  Raw fruit is the best.  On the other hand, it’s best to limit your intake of fruit juice.  It’s often very high in calories and sugar.

Milk is a great source of calcium – something we all need for strong bones.  However, whole milk is very high in fat, so it’s best to drink low-fat or fat free milk.  Yogurt and cheese are also good sources of calcium.

Eat protein (meat, fish and poultry) is small quantities.  Bake, broil or grill – don’t fry – your protein.

The Mayo clinic suggests eating at least three fruits, four vegetables, four to eight servings of grains and pasta, three to seven servings of protein or dairy, three to five servings of fat and no more than 75 calories of sugar a day.

In general, you can eat healthy by eating more fruits, vegetables and whole grains.  Reduce your intake of saturated fat, trans fat and cholesterol.  Limit sweets and salt.  Drink alcoholic beverages in moderation, if at all.  Control portion sizes and the total number of calories you consume.

Exercise is the other important component of a healthy lifestyle.  It’s best if you can exercise for at least 30 minutes five times a week.  Fitness experts suggest that of the 30 minutes 20 should be spent in some form of cardio exercise, five in stretching and five in resistance training. 

I find that it’s best to choose a time to exercise and build your daily schedule around it.  Some people like first thing in the morning.  Others like the evening.  I prefer mid day.  I find that if I exercise around noon, I am less hungry and consume fewer calories at lunch.

Hydration and circulation are important too.  Drink plenty of water.  It keeps you hydrated and helps combat hunger.  If you spent a lot of time at your desk, take a few minutes every hour to get up and stretch.  You can do leg lifts and stomach squeezes at your desk.  A little bit of activity can give you a burst of oxygen that will energize you and keep you feeling good.

You don’t have to become a fitness fanatic to be a high performer.  However, eating well and exercising will keep you sharp and on top of your game.  It will keep your stress in check.  And while a little stress is a good thing, too much stress can knock you out of the game.

The common sense career success coach point here is simple.  Successful people are high performers.  They follow the career advice in Tweet 91 in Success Tweets.  “The better you fell, the better you’ll perform.  Live a healthy lifestyle.  Eat well.  Exercise regularly.  Get regular checkups.”  You don’t have to be a fitness junky to become a high performer.  But if you take care of yourself you’ll be more likely to become a high performer, and high performance is a key to creating the life and career success you want and deserve.

That’s my take on the career advice in Success Tweet 91.  What’s yours?  Please take a minute to share your thoughts with us by leaving a comment.  As always, thanks for reading. 

Bud