What is the Best Way to Exercise When You Don’t Have Time?

Burst Exercising Can Get You Fit, Healthy, and Looking Great

The summer is here and you are either feeling good and confident about strutting your stuff on the beach, or…you are kicking yourself that you are still not quite there. Guys, you are sucking your belly in, Ladies, you bought the bathing suit, but it is hidden under your hopefully temporary cover up!

PeteWiniarskiPage 2014 07-10 burst
According to the article “Beat the Top 8 Exercise Excuses” in Fitness Magazine, “I’m too busy” is one of the top excuses for not exercising:

“Many people don’t exercise because they feel weighed down with work, but a good sweat session will make you more productive on the job. You’ll have less stress, a clearer head and a better perspective. ‘You can actually get more work done after your workout than before,’ says Mark Anshel, Ph.D., a performance counselor with LGE Performance Systems, a corporate training center in Orlando, Florida.”
(http://www.fitnessmagazine.com/workout/motivation/get-started/exercise-excuses/)

For all you people who are too busy, Burst Exercising is for you. Better Fitness defines “Bursting,” also known as short, as intensive interval training. It’s a great way to achieve cardio fitness without spending hours working out. The authors of “The Power of Full Engagement” reference a joint study conducted by Harvard and Columbia Universities: “researchers found that a series of short doses of intense aerobic activity – each one sixty seconds or less – followed by complete aerobic recovery, had a profound positive impact on participants.” (J. Loehr & T. Schwartz, The Power of Full Engagement,© 2005)

JJ Virgin, a celebrity nutritionist and fitness expert recently wrote an article in BeMore! Magazine about the benefits of Burst Exercising. “Burst Training is incredibly time efficient. Studies show that time often creates a major barrier for working out. A super-hectic, always-on-the-go schedule means many folks don’t have hours to spend in the gym or aerobic classes. Burst training blows the time excuse out of the water. You can knock out an intense workout in just minutes a day.” (http://bemoremagazine.well.org/i/339173)

Easy Ways to Burst Exercise

Go all out for 30-60 seconds. Rest. Repeat. It is that Easy. You can sprint, bike, climb, or any intense aerobic activity. One of the best devices is a small, high tension stepper called the Xiser. The Xiser is such a great tool that the Navy Seals and professional athletes use it as part of their training. The first time I gave it a try, it was instrumental in dropping 20 lbs in 2 months.

Read more about Burst Exercising at www.bursthealth.com

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What are You Focusing on Right Now?

The game of all games is consuming the lives of millions of people all over the world for the next month and a half. Work you say? Work will be keeping track of who is playing well, which team is using which players, and who will make it to the end. What are we talking about? Soccer of course! The most popular sport in the world.

According the Sportsnet.ca, “No matter what you call it, no other sport comes close to matching the worldwide passion for the beautiful game. Soccer is a global game. It is the world’s most popular sport, played in every corner of the planet. And the World Cup is the biggest and most-watched sporting event in the world.”

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So if you are one of the 900 million (can you believe it??) people watching, how can you actually focus and get your day to day work done (and this time I am referring to your job, chores, normal day to day activities)? Take a minute or two to download my free Daily Action Logs. I promise you, you will not be disappointed.

These insightful, moving, and easy-to-use logs will help you focus and create an action map that will help you to take action every day. No matter who you are or what your station in life, the Daily Action Log will help you on your way to achieving your goals. Best of all, they are so easy to use that you could probably sit in front of your computer or TV, watch the game and fill them out!

In the words of one of them most famous soccer players in the world, Cristiano Ronaldo, “Futbol is not just my focus, it is the fire that wakes me in the morning and the fuel that keeps me on the field long after I grow tired… All that I care about laid out in front of me on a pitch of grass in South Africa: the world’s focus, my country, my team, my fans, my family, my friends, one goal, my goal, the World Cup.”

Visit www.dailyactionlog.com for Your Free Downloads!
Here’s to a More Productive Day and of Course…GOALLLLLLLLLLLLLLLLLLLL!!

 

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The Importance of Being a Conscious Leader

Different leadership styles are appropriate for different situations.  Some teams and team members may respond well to some styles that others reject.  It is the responsibility of leaders to recognize the situations, the needs of the team, and apply the best style while continuously developing different leadership skills within themselves.  To do this effectively, the leader must develop their leadership consciousness and become more conscious of themselves and of others.  At Win Enterprises, this is what we call Win Conscious Leadership™.

Having weak, ineffective leaders in the workplace has many damaging effects on employees and the company as a whole. Poor leadership can affect the company’s output directly by mismanaging resources and indirectly by not getting the best out of organization’s members.

In contrast, great leaders are often visionaries, understand and utilize their strengths, and have impressive interpersonal skills.  By creating an organization that emulates Win Conscious Leadership™ we expect you will see your employee engagement and retention rates skyrocket along with the personal and professional productivity of everyone involved.

 

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Celebrate Your Organizational Transformation Efforts and Results

Celebrating is Simple and Powerful, yet many People Forget to do it.

champagneIt is so easy to get stuck in the day to day. Maybe you woke up feeling a little low this morning and all you can think of is, just get me to 5 o’clock. One of the many phone calls that you engage in today actually produces a lead and instead of stopping to do more than just smile for a split second, you are off and running to the next call. If you cannot even recognize a success for yourself, how can you recognize one for your team?

Don’t you remember how good it felt when you made that home run at your little league game, or you won the bread machine at the grocery store? The last time your partner gave you a $50 gift certificate for making that sale? These are reasons to celebrate and allow yourself a few minutes, hours, maybe ½  a day to just relish in your accomplishment.

As results come, find reasons to celebrate. Give folks a little carrot: “if we achieve this goal this week (or this month or this quarter) we’re buying pizza for the entire department.” You blow up some balloons, pat everybody on the back, and give lots of public recognition.

Let people tell their stories: what did they learn, how the changes helped them, how they had doubts but are now big supporters.

If somebody makes an improvement, publicly recognize it. If you use kaizen events in your organization, then you know the final presentation gives the team an opportunity to describe what they accomplished. Sometimes the improvement stories are really good and you want to repeat their story over to multiple groups, especially if you’re a really big organization. Happiness is infectious and it can make a real difference in not only one person but a whole business!

The act of celebrating will help anchor the progress you’re making in your organizational transformation.

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Take Your Organization to the Next Level

If you are not revisiting your company’s strategic goals every year than you may be hurting your organization. If you are a business leader, then you know the importance of aligning your strategy with your team. Your employees (it doesn’t matter if you have 10 or ten thousand) should be involved and have a sense of fulfillment in their jobs. Taking control and understanding the top 5 reasons companies fail to achieve their strategic goals will take your organization to the next level.

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Gratitude Reciprocates

How Maintaining an Attitude of Gratitude Can Help You Achieve Your Goals

There has been a lot of buzz about gratitude ever since Matthew McConaughey’s acceptance speech for Best Actor.  He genuinely thanked God, his family, and his hero – the version of himself always 10 years into the future.  During his speech, he declared, “it’s a scientific fact that gratitude reciprocates.”gratitude rock

While that seems to be a pretty big declaration, there’s actually some substance behind it.  Here are some examples.

Research by the Institute of Heart Math shows the impact that expressing gratitude has on reaching a state of “coherence” – where your brain waves, heart rate, and breathing are together at levels for optimum performance.  In this state, you are best able to combat stress and stay relaxed, despite what may be going on around you.  Your heart rate variability is reduced, which is a major contributor to your stress management and performance levels.

According to their website, the Greater Good Science Center at the University of California, Berkeley is launching a $5.6 million, three-year project, Expanding the Science and Practice of Gratitude.  They want to build on scientific research that finds people who practice gratitude consistently report a host of benefits, including:

  • Stronger immune systems and lower blood pressure;
  • Higher levels of positive emotions;
  • More joy, optimism, and happiness;
  • Acting with more generosity and compassion;
  • Feeling less lonely and isolated.

As I look at the above bullet list, it is easy to see that these elements would lead to higher results.  The optimism, happiness, and positivity alone would constantly fuel your ongoing attitude to “go for it” and encourage persistence during times you might otherwise quit.

You don’t have to win an Oscar to express gratitude, either.  In fact, the daily expression of gratitude defines your character such that when something great does happen, you naturally appreciate those around you who helped get you there.

Here are some tips for developing a powerful practice of gratitude.

1)      Notice what you already have.  Rather than focus on what you don’t have which reinforces a sense of “lack” in your life, focus on what you do have and what is going well.  This will create a sense of abundance that you can build upon.

2)      Recognize that you have always had help.  You have many teammates in the game of life.  Your parents, teachers, friends, family, etc have all played a role in helping you get to where you are right now.  Be OK with the fact that you don’t have to go through life alone, and feel grateful that people have helped you become who you are.

3)      Find at least one person to appreciate each day.  That one person can be one of the above “teammates” in your life, or a random person you encounter.  Just be sure to show gratitude to someone each day.

4)      Appreciate yourself each day.  Often, we forget about our own contributions we make every day.  Tonight as you brush your teeth before bed, look yourself in the mirror and express gratitude for the job well done today.  Reflect on the positive attributes and say thank you to yourself.  This is a great way to reinforce your self esteem as you get ready to sleep to rest up for another day tomorrow.

I believe gratitude is so important that I incorporated it as one of the daily habits I describe in my #1 International Best Selling book, Act Now! A Daily Action Log for Achieving Your Goals in 90 Days.  Jack Canfield has written a book called, Gratitude: A Daily Journal, as a tool to help you practice daily gratitude.  Whatever tool you use, be sure to turn gratitude into a way of life for you.  Then, notice how gratitude reciprocates for you.

 

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Go Beyond New Year’s Resolutions

Make This Year Your Best Year Ever By Following The Daily Action Log

Here we are once again approaching the start of a new year.  Each year brings new aspirations of what to achieve as we look back on the prior year’s accomplishments.  While most people enjoy the “New Year’s Resolutions” exercise during a holiday party, few of those resolutions come true because they are treated as a dreamer’s party game just before the champagne toast at midnight rather than an exercise to take seriously.

If you’re through with the dreams-without-results routine then I have an alternative for you.  It starts with deciding right now that you will set a few goals to earnestly pursue during 2014.  If you’re ready to actually define an exciting level of results you want to achieve this next year, then read on.

The difference between achieving and not achieving comes down to a few basics: clarity, commitment, and action.

Clarity

Are you crystal clear about your purpose and your passions?  Do you know what you want to achieve in your life, or this year, (or today)?  Having that clarity will enable you to set goals that will keep you moving toward your higher purpose and your bigger vision.  It’s OK if you’re not sure about your purpose and vision; start with what you want for this year.  Define what you want to achieve and also why it’s important for you.  This provides you with the motivation and focus you’ll need to keep moving forward.

Commitment

How committed are you to achieving the goals you set?  If you have the clarity about what and why, then it’s easy to raise the level of importance your goals have for you versus other activities that you could choose to do.  For example, if you’re committed to completing a marathon and weighing 15 pounds less than you do today because you know it will help you manage your stress and energy levels rather than have the same number of stress-filled sleepless nights as you did the prior year, you’ll take your fitness and nutrition choices more seriously.  When given a choice of how to spend your time, you’ll factor in those goals to which you’re most committed.

Action

Once you’re clear about your goals, and committed to achieve them, it’s now time to take action to get the results you desire.  Action is the key, but there’s more to action than you think.  There are actually three types of action to take each day:  Planned actions, daily habits, and inspired actions.

  • Planned actions are those items that align with your most important goals – what you will do today to make progress so you achieve the results you committed to achieve.
  • Daily habits are those actions that are proven success accelerators, like visualizing your goals as complete, reading, and meditating.
  • Inspired actions are those actions you take as a result of an intuitive hit, idea, or moment of inspiration which are a natural by-product of the daily habits, so take them seriously and act on them as quickly as you can.

Action is the missing link.  No matter how clear you are about what you want and how much you may think about your goals, you have to actually get into action to change your level of results.

The Tool to Bring This All Togetherbigstock-Celebration-People-Holding-champagne Glasses-42209968

The routine I follow for all the above is part of what I’ve captured in my latest book, Act Now! A Daily Action Log for Achieving Your Goals in 90 Days.  Rather than struggle with how to implement the above ideas, Act Now! guides you through the process.  With a number of exercises to set your goals and then track your progress using all three types of action each day, you’ll be on your way to achieving exciting results and making this your best year ever!

 

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My TV Challenge

pete on tvHow I Used the Principles from Act Now! A Daily Action Log for Achieving Your Goals in 90 Days to Rise to the Challenge of Getting on TV as an Expert

When a friend of mine challenged me to get on television as an expert by the end of the year, I have to admit that I was a bit intimidated because my calendar was overloaded. Also, while I had shot a lot of video and have been through a media training program, I had not yet pushed to get on TV.

But like everything else I do, I started with a clear intention to get on TV as an expert by the end of the year. I called together my team and we went to work. The plan included a press release about my #1 international best selling book, Act Now! A Daily Action Log for Achieving Your Goals in 90 Days, and lots of follow up and persistence.

Applying SMART to the Challenge

In  Act Now! A Daily Action Log for Achieving Your Goals in 90 Days, I talk about SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals. Notice how they fit with my goal of getting on TV as an expert. Here are excerpts from Act Now! where I share the SMART guidelines.

  • Specific—”Eliminate any vague language and create clarity in your mind.” I focused on what my goal was and wrote it down – Get on TV as an expert.
  • Measurable—”Your goal must be something that can be measured and observed by someone else.” I knew my friend would be searching the web looking for me on TV.
  • Achievable—”Your goal must be something that you believe you can achieve.” I told myself that I could and would be on TV.
  • Relevant—”This means the goal is relevant to you and that you care about it. If you are resistant about your goal because you haven’t bought into it, you probably won’t achieve it.” I knew that this would help to propel the success of my book and my company, Win Enterprises.
  • Time-bound—”Your goal has a due date. The due date says you’re serious about achieving that goal and will do what is possible to get there—you’ll put in your best effort.” I had a deadline (the end of the year) and I had every intention of meeting it.

The Hard Work Pays Off: Pete on TV as an Expert

Sure enough, my team and I were able to secure five television spots! In fact three have aired already!

Here are the links to the recent TC spots:

The Stan Simpson Show

WFSB Better CT

The FoxCT Morning Show

Keep an eye out for other media and public appearances on the Media and Events section of PeteWiniarski.com

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Gratitude Isn’t Just For Thanksgiving

bigstock-Beautiful-colorful-cartoon-of-53152861, thankgsgiving

Gratitude Is A Powerful Emotion That Helps You Manage Stress And Operate At Peak Performance

Thanksgiving was my mom’s favorite holiday.  As I remember all the trips to relatives or dinners at my parents’ house, I have warmth in my heart about Thanksgiving, even though Mom’s not around any longer.  The whole idea about having our family get together and relax, enjoy a big meal, and share each other’s company is part of the tradition we continue.  Of course we also include gratitude for all we have as we bless the food right before we dive into that enormous buffet.

As kids we learn about the Mayflower, harsh winters, and that first thankful celebration.  This is a special story for our family as our ancestors on Mom’s side were on that very Mayflower and part of that same first Thanksgiving.

We make a big deal about turkeys, cornucopias, pumpkin pie, and being thankful at the time of this particular holiday, this break in our busy schedules, and the final pause before the holiday shopping spree launches the next day.  But what about the rest of the year?

Getting Coherent

Expressing gratitude makes you feel great, and if you’re appreciating someone else you are spreading the love.  The good news is it goes beyond just feeling good, and can actually impact your stress and performance levels.

The Institute of Heart Math has studied heart rhythm patterns and identified that graphs associated with frustration versus appreciation are dramatically different.  The frustration graph has great heart rate variability, with the heart rate graph line jumping all over the place.  In contract, the appreciation graph is smooth, with rolling peaks and valleys.  This is considered highly ordered or “coherent.”

Heart Math understands the power of appreciation and gratitude and includes these powerful emotions in its stress reduction process.  When you’re in coherence, your heart rate, breathing rate, and brain waves all operate together in an optimum way.  We reduce our stress levels and can function at peak performance states.  Think of a time when you were in “the zone,” like your favorite professional athlete when they set all those records.  That’s what it’s like to be in coherence.

To reach coherence, the process Hearth Math shares is simple:

  1. Heart Awareness – Identify your heart space
  2. Heart Breathing – Deepen your breathing with a focus on your heart
  3. Heart Feeling – Engage your heart with positive feelings, such as recalling things that you are grateful for.

Doing this for a few minutes each day will have powerful effects for you.

Gratitude as a Daily Habit

Clearly gratitude is important, but is this a case of where we understand something to be important yet fail to take any action with it?  Until something is an unconscious habit we may not do it every day.  Appreciation and gratitude are so important that I built them into the Daily Habit list within my international best selling book, Act Now! A Daily Action Log for Achieving Your Goals in 90 Days.  Here are some ideas to help you create this into a daily habit.

During Jack Canfield’s trainings, he assigns daily homework that includes “Appreciate Someone.”  That homework can carry into your daily lives.

At dinner each night at our house, we go around the table and share what we’re grateful for today.  With young boys, you sometimes have to spice up the exercise, so we’ve recently been going through the letters of the alphabet: “Today’s letter is ‘H’ … What are you grateful for today that starts with the letter ‘H’?”

I also think it’s important to appreciate yourself, not just other people.  As you’re brushing your teeth before bed, look yourself in the mirror and share your personal gratitude for what went well today, or appreciate yourself for how you played the game of life and kept up the other positive habits.

Of course, using a daily action log to keep you on track, like what I describe in Act Now!, is a great way to stay focused and turn this into a habit very quickly.

Thanksgiving Appreciation

Even once you have successfully created a daily habit out of expressing gratitude and appreciating other people, Thanksgiving is a special holiday.  I’ve had the pleasure of traveling during past Octobers with a number of Canadians at the same event, and being invited to an arranged dinner out for the Canadian Thanksgiving holiday.  The warmth of this group was extraordinary and certainly rubbed off on the Americans who joined at dinner.

For this Thanksgiving, I will share that warmth as I remember all my friends and family around the world.  I am grateful that I have an extended network of such amazing people that I love and who I know support me.  And, I remember Mom and appreciate her for being a great mom, for all that she taught me, and for such a wonderful list of Thanksgiving memories.

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Valuable Business and Personal Goal-Setting Guide Hits the Top of the International Amazon Best Seller Charts

PrintAvon, CT, Oct 30, 2013. Author Peter D. Winiarski today announces that his most recent book became a #1 international best seller during October 2013. His book, Act Now! A Daily Action Log for Achieving Your Goals in 90 Days, reached #1 on Amazon.com (United States) in both kindle and print formats, #1 on Amazon.co.uk (United Kingdom), and #2 on Amazon.ca (Canada).

Act Now! helps you clarify your goals for your next 90 days, guiding you to chunk them down from your longer-term goals. Pete shares a simple action plan format to make sure you are thoughtful about the steps you plan to take during this 90-day period.

In a recent review of the book, Jim Pawlak, Nationally Syndicated Business Columnist said, “When we get caught up in the events of the workday, we forget there’s a huge difference between activity and progress. Winiarski reminds us that progress couples good habits, planned action and inspired action (i.e. an AHA! moment) with a daily review of results. He provides a Daily Action Log one can use to track what’s been done. It allows you to compare what happened with what could/should have been done.”

The book is a helpful guide, no matter the size or scope of your goal. Designed to make it easy for business-leaders to apply, Winiarski takes a page from the powerful programs he uses to help CEOs and managers create major change and opens them up to benefit anyone with a dream. “We use this same strategy to help companies achieve results they may never have been able to accomplish on their own. Now, everyone who has ever dreamed of big results in their lives can take advantage of those same tools,” said Winiarski. “We’re excited to bring this process to dreamers and doers around the globe and Amazon is helping us do just that.”

The book is available for purchase at traditional brick and mortar book stores or online, and is selling for $13.46 on Amazon.com. Review copies are available to the media – please contact Kelly Bluestein at Kelly.Bluestein@WinEnterprisesLLC.com.

Pete is the founder and CEO of Win Enterprises, LLC, a firm that helps business leaders transform their results through a number of products and services including consulting, workshops, books, and personal development products (e.g., audios and videos). He is a speaker, business consultant and author. He has over two decades of experience in corporate leadership and consulting roles and is an expert in business transformation, organizational culture, leadership, and goal achievement.

For interviews or more information about Pete Winiarski and Win Enterprises LLC please visit www.PeteWiniarski.com, www.WinEnterprisesLLC.com or contact the office at info@WinEnterprisesLLC.com or +1 860.651.6450.

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