Original article by Leo Babauta in ZenHabits.
The most important habit I’ve formed in the last 10 years of forming habits is meditation. Hands down, bar none.
Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.
Probably most importantly, it has helped me understand my own mind. Before I started meditating, I never thought about what was going on inside my head — it would just happen, and I would follow its commands like an automaton. These days, all of that still happens, but more and more, I am aware of what’s going on. I can make a choice about whether to follow the commands. I understand myself better (not completely, but better), and that has given me increased flexibility and freedom.
So … I highly recommend this habit. And while I’m not saying it’s easy, you can start small and get better and better as you practice. Don’t expect to be good at first — that’s why it’s called “practice”!
These tips aren’t aimed at helping you to become an expert … they should help you get started and keep going. You don’t have to implement them all at once — try a few, come back to this article, try one or two more. Continue reading “Meditation for Beginners: 20 Practical Tips for Understanding the Mind”
Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you’re guaranteed to see faster results!
- Tone Up on the Treadmill
“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
—Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles
- Power Up Your Runs
“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
—Mindy Solkin, owner and head coach of the Running Center, New York City
- Chart Your Progress
“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”
—Ken Alan, Los Angeles—based personal trainer
- Try This All-in-One Toner
Continue reading “Best workout tips of all time”