Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . Our inner world — emotional, mental space — helps determine our outer world, right? But the space we spend the majority of our time in also plays a huge role in our lives. It can influence our actions, our mood, and it can determine whether we remain stuck or achieve our dreams. I want to share with you a few strategies I’ve discovered to design your space to help your achieve your goals. I’ve been using this technique for quite some time to take advantage of my environment’s ability to help my achieve my dreams. The reason this is so effective is because when you design your space in a way that supports your dreams, you’re receiving perpetual subconscious reinforcement. So even if you design your space to reinforce a reality that does not yet exist for you, it is still effective because your environment is constantly introducing the possibility to your mind as a new reality. There are three basic categories for engineering your space to reinforce your dreams. Identity modifiers Style and energy Specific goal reinforcement Let’s start at the beginning… 1. General identity modifiers. If you want to change a part of your identity, changing your space will help introduce a new trait of behavior. Here are some examples: If you want to become a writer, reorganize your space to support your identity as a writer. Make sure there is a bookshelf near your workspace with classics novels and books on writing. Buy some nice pens or make word-processor the only icon on your desktop. Put quotes of famous writers around your workspace. Create a fictional cover for a book with your name as the author and have it framed and placed on your desk. If you want to simplify your life, remove all the clutter from your space. But don’t just remove the clutter; incorporate minimalist reinforcements in your space. This might mean getting a desk without a lot of drawers that forces you to keep it neat. Create a minimalist computer experience, a minimalist home and a minimalist workspace. The more you organize your space in a way that reinforces simplicity, the greater effect it will start to have on your inner space. If you want to become a musician, surround your space with musical instruments. Put up photos or album covers of your favorite artists. Make your space speak music. Design in it a way that if someone were to walk into your room, they would immediately think “this person is a musician.” These are just starting points. There are many other creative ways to implement this simple idea. While these examples are of specific traits, the techniques can be applied to any shift. 2. Influencing style and energy. The spaces we live in can be either creative and inspiring, or dull and suffocating. Imagine the picture of a cubicle colored in mind-numbing grays, fluorescent lighting, no plants, no photos, no personality. Not exactly electrifying, is it? Now imagine a workspace that is completely you. The desk is a beautiful, sturdy wood in your favorite color. The chair is well built and comfortable. You have photos of smiling family and friends framed on your desk. The lighting is warm and inviting. It feels much different, doesn’t it? Here are some ways you can improve the energy of your space. And in doing so, make it more inviting and likely to make you want to be there and in turn want to work there to achieve your goals. Take inventory. Take a second to close your eyes and allow your mind to be still and your body to relax. Now open your eyes and look at the room around you. How does it make you feel? Does it call you to your purpose? Does it excite you or does it bore you? Is it inviting or indifferent? Now think about way that you could change or improve your space to achieve the feeling you would most want it to impress. What could you change to make it more in harmony with who you are? Energize your space . It’s amazing the effects that a few simple changes can make in your space to increase the energy and vibration. A few easy and simple ways to do this are by bringing more plants into your space, putting fresh fruit on your table or your desk, and place photos of yourself and family or friends around where you work. What colors could you change to bring in more energy? Could the lighting be changed? Do you resonate with your space? Everyone has their own individual and unique style. Some people may feel more drawn to classical pieces, while others are drawn to a more modern style. Some prefer the thrashing chords of punk rock to work to, while others are moved by the dramatic art of opera. Your space should reflect on some level who you are as a person, what your tastes are, what your interests are, and what you care about. The more your environment speaks to you, the more of an inspiring effect it will have on you. Your imagination is your only limit. 3. Promoting specific intentions or goals. This is really where the rubber meets the road and we get down to reinforcing specific goals, rather than general space manipulation. Everyone says to write down your goals. That’s a good idea, but it’s much more effective when your goals are an element or a fixture of your surroundings. So the idea is simple, figure out what your most important intentions or goals are. Choose no more than five or six. Now place them somewhere in your space that will be constantly visible. Here are a few ways you can do this: Post it. Print them out in big type and put them on a cork board, directly in front of your field of vision where you most often work. Frame it. Print and frame your goals in a 5 x 7 inch frame. Put the frame on your nightstand or desk. Or both. Desktop it . Create an image in a simple image editor (try pixlr if you don’t have one) that’s roughly the resolution of your desktop. Now type out your intentions, save the image and select it as the background on your computer desktop. Use a digital photo frame (thanks to Steve Pavlina for this idea). Create a few images of your goals with plain text, or combine it with an inspiring image. Plug the images into your digital frame and you’re done. This has the added benefit of animation, which has a natural tendency to draw your eye to the image. I haven’t tried this, so I’m not sure how distracting it would be, but I can’t think of a better thing to be distracted by. Send yourself blank emails. When I want to remind myself to stay focused on something, I’ll send myself a blank email with the subject being whatever my reminder is. If I want to remind myself to focus on writing I’ll make the subject “You write for two hours a day this week.” This strategy has a drawback though, as its effectiveness is dependent on how often you check your email. And I don’t think obsessive email checking with the rationalization of being reminded of your goals is a good trade off, unless you make one of your reminders “Stop obsessively checking email.” Setup reminders. Use a software like Dream Wizard . Dream Wizard allows you to plug in your most important goals, add a picture and voice (if you want), and set it to remind you at certain intervals as a pop up on your computer. I think this could also be accomplished with Gcal or other application to send you email reminders. That would another option without having to pay for a piece of software to remind you. Using this method is a good strategy if the majority of your time during the day is spent on the computer. This article was written by Zen Habits contributor Jonathan Mead of Illuminated Mind .  For more unconventional ideas, grab a subscription to Illuminated Mind.

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Feng Shui On Steroids: Design Your Space to Achieve Your Goals

Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . Caring is supposed to be a good thing, yet, it can become unhealthy and have an adverse effect on our lives. When we care too much, we become obsessive and it often leads to dysfunction. There are definitely times where passion fuels our desire to act. Working towards change, being involved in a social movement, and contributing in a meaningful way to others are all examples of this. But it’s the not caring about things that don’t matter that allows you to focus your attention on these big, important things. It’s the lack of out-of-control caring that brings more levity into your life . Here are a few classic examples of caring gone too far: Caring too much about things that don’t matter. Caring too much about things being perfect and reach a point of diminishing returns. It can take four hours of studying to get a 95% on a test, but it may take fifteen hours of studying to get a 100%. Are those additional eleven hours really worth it? Caring too much about always being updated. We want to know what’s happening on facebook, twitter, email, and we lose our ability to focus. Adversely caring about what others think and don’t give enough credit to what we think. Caring too much about the future. We’re always thinking about what will happen next. I could go on and on about all the possibilities of toxic caring. It’s already plain to see that caring — something usually seen as a positive action — can be highly undesirable. I’ve seen so many people waste so much time caring about things that don’t really matter. They have dreams and they have big ideas , but they can’t get them off the ground because their attention and concern is in the wrong place. If your mind is too focused on what’s happening in the next five minutes, you’ll never make progress on the things that will impact your life five years from now. If you’re too focused on tidying up your desk, reorganizing your paper clips and making sure everything is filed immaculately, you’re just spinning your wheels. Things like this have a place, and organization is important. But when it’s taking up more time than your most important tasks, you might want to rethink things. The same thing applies not just with organization, but with caring too much about getting everything done. If you have a lot of little loose ends and small tasks that you need to close, you could easily get overwhelmed. And you might think that finishing those things is a bigger priority than working on your something amazing . But trust me, it’s not. There will be more little things to obsess over. There will be other things that you can find to do that will creep into your consciousness. These things are your enemies. I repeat: These minutiae must be not be allowed residence in your mind. They cannot take up the precious and sacred focus of your attention. This is where you need to learn the art of putting things off. Yeah, I know that might sound controversial, given how many of us have issues with procrastination. But, this is actually good news for you procrastinators! Now you can use this valuable skill to your advantage. Put off or procrastinate all the stuff that doesn’t matter. Do this for the survival of your dreams. If you don’t learn how to skillfully put off the trivial details of your to-do list, your dreams will suffer for it. If you don’t learn how to stop caring about all the stuff that won’t matter in ten minutes or ten years, your dreams will be left as nothing more than a phantom of your imagination. I will admit, this is something I’ve struggled with for a long time. While I haven’t fully learned the skilled art of putting off the inconsequential, I am making serious progress. I used to obsess about the little things, partly because I’m a recovering perfectionist. But it’s also largely due to the fact that I was afraid of facing my dreams. I was putting off the wrong stuff. I was putting off facing the reality of what I really wanted and coming to terms with whether or not it was truly possible. I was afraid of failure; but most of all, I was afraid of the unknown. Now I see that when I’m putting off the wrong stuff (my true desires), I need to take a closer at myself. I see it as a clue that I might be avoiding what I really want for some reason. Maybe it’s fear, maybe it’s something else. But I know that getting too wrapped up in the details means that I need to step back and take a look at the bigger picture. Take a step back, and breathe… When you realize that you’re spending time on a lot of insignificant things, take a look at what the deeper message might be. Maybe you’re afraid of taking the first step toward your dreams. See what happens when you put off or stop caring about… Checking your email every ten minutes. Having everything finished on your to do list. Having an immaculately clean house. Trying to please everyone. Seeking praise and popularity. [Your malady here.] See this article for a full list of things worth giving up . When you’re left with your real, authentic self, you will probably be a little uncomfortable, as I was. But it’s better to be face-to-face with this discomfort than letting this lawless caring get in the way of you living your dreams. So put things off, be flaky. Stop caring about the stuff that doesn’t matter … your dreams depend on it. — If you liked this article, please share it on del.icio.us, StumbleUpon or Digg . I’d appreciate it.

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Put Things Off and Stop Caring to Realize Your Dreams

Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . Have you ever been annoyed by a successful person, because you thought you were more intelligent than them? Maybe it was a boss. Maybe it was a political figure or a leader. It’s especially maddening when this person is creating rules that dictate your life. I can definitely relate. I’ve had my share of bosses that I thought were less than brilliant. So what is it that makes them successful? That’s what I’ve always wondered and what has always bugged me. I mean, shouldn’t intelligence be a prerequisite to leadership? The answer… not really. It turns out the biggest reason people are successful is: consistent action, not intelligence. Then the question is, are these three words ruining your life…? The unmagical words Those words are: I don’t know. It’s not drive, it’s not motivation, it’s not lack of passion that keeps people from doing what they want. It’s not knowing where to start, or how to get from A to B. That’s the single biggest reason people don’t take action to make their dreams a reality. So how can we overcome this? How can we stop letting obscurity keep us from becoming successful? The answer is pretty simple: You have to develop the ability to stop caring about not knowing. (I’ve written about this before, where I call it “ putting yourself on auto-response .”) You have to cultivate the habit of doing before knowing. This seems like a daunting thing to do, but it’s really actually a very easy habit to create. And there are a multitude of possibilities that exist right now that you can practice it. Easiest thing in the world For example, how many time does your spouse or partner ask you “What do you want to have for dinner?” and you respond, “I don’t know.” (This happens to me all the time, and it’s maddening.) Next time, instead of using those three dirty words, just ask yourself, “What’s something I’d like to have for dinner?” and then respond. Now do this when someone asks where you’d like to hang out, or what you’d like to spend the evening doing. Instead of re-actively saying “I don’t know,” take the time to come up with a response. Even if you’re not 100% completely stoked about the idea, just come up with something you’d be satisfied with doing. Anything other than I don’t know is an improvement. Next, try asking yourself “How could I best use my time, right now?” or “What is the highest leverage use of my time, right now?” Take a minute to brainstorm and mentally prioritize. If you’re having trouble coming up with an answer, just pick whatever you think would be the most productive use of your time. Remember, anything is better than the three words we shall not speak of. Just imagine all of the possibilities for you to practice actively making decisions based on your desires, rather than re-actively defaulting to unconsciousness. There are so many little ways you can practice this skill. I think you’ll be surprised at how often you’re able to rehearse it. The difference between living and existing Okay, so you’ve mastered it with the little stuff. Now it’s time to use it on the things that really matter. Stuff like your passions and career. If you’re not doing something you love or at least like for a living, you’re selling yourself short. And I bet the reason why you’re not pursuing something better is because you don’t know what you’d rather do. Instead of allowing that not knowing to dwell in your psychic space, cast it out. Don’t tolerate it anymore. If you don’t know what you’re passionate about, move from not knowing to seeking a path that will allow you to explore what you might love to do. This might mean reading a book on different career pursuits. It might mean googling your hobbies for possible career intersections. Whatever it is, practice that until you move into a state of knowing. The reason I’m so passionate about this is because I’ve seen so many lives unfulfilled because of not knowing. It saddens me to think that such a simple phrase can have such a devastating impact. I urge you to practice moving in the direction of knowing, when you feel stuck in a state of indecision. All it takes is one little shift. It could mean the difference between making a dying and making a living. This article was written by Zen Habits contributor Jonathan Mead of Illuminated Mind . To learn more about how to not ruin your life, grab a subscription to Illuminated Mind. — If you liked this article, please share it on del.icio.us, StumbleUpon or Digg . I’d appreciate it.

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Are These Three Words Ruining Your Life?

Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . Not everone get s GTD (Getting Things Done). I know I didn’t. It made my head spin. I have nothing against the system or David Allen. I’m sure it must be awesome for some people (that’s why it has all those followers, right?). But for others, it just doesn’t fit. Mostly with creative-minded people. When it comes to GTD and other systems, it’s often too easy to get into a habit of over-engineering your system. You “geek out” on your system and lose sight of the point of pursuing productivity in the first place. Plus, there’s a big gap in resources on productivity that doesn’t involve complex jargons and elaborate diagrams (see the GTD matrix ). Typically, this exists in the creative sector. I’m not saying GTD doesn’t work or that it isn’t wonderful. It just doesn’t connect with some people (and makes others want to vomit). Here are seven of the best, simple, and sometimes seemingly upside down tips for being more prolific. Create a “to stop” list. If you’re not getting the results you want, chances are you don’t care much about the things you’re doing. The best way to change this is to create a “To-Stop” list. We often spend lots of time creating lists for the things we need to do, but rarely do we reflect on the things that aren’t working. So create a list of all the things that are sucking away your energy and are wasting your time. Figure out which of those things is having the biggest negative impact on you doing the stuff you really want to do. Tackle that thing head on each day. Focus on short bursts. It’s a bit sad when you realize that the reason most dreams die is because of a lack of focused action. If you’re constantly distracted by the television, surfing the internet, reading blogs, or whatever it is, you’re just dragging your heels. Yet, we think that high levels of focus is something only super-humans can attain. But mental focus is akin to building muscle; it’s something that must be trained with resistance. So figure out how much “mental weight” you can lift, and start from there. Elect to focus for 50 minutes on your most important task, then take a 10 minute break to do whatever you want. Then repeat. If you can’t “lift” 50 minutes, try 20 minutes, or even 10 minutes. Gradually increase your “resistance” (the amount of time you focus) each week. Define your daily ass-kicking. What is your Something Amazing ? Take the time to clearly define your deep reason for moving toward that goal. Now make a post-it note of out of it, or schedule a daily reminder of that deep reason on your email program. Allow yourself to suck. One of the biggest reasons we avoid doing what we love is that we’re afraid we’re going to fall flat on our face, in front of everyone. And then they’ll laugh or think we’re not amazing and all our theories about how we’re not really a genius will be true. Here’s some good news: You probably won’t be as bad as you thought you were. Here’s some bad news: You’ll never be great unless you first allow yourself to suck. So embrace your suckiness. Don’t let the fear of failure keep you from doing what you love . Focus on the Three C’s . When it comes down to it, there are three major groups of things we need to do to succeed at whatever it is we want to do. We need to Create, we need to Connect, and we need to Consume. Or in other words, we need to produce/share, build and nurture relationships, and keep ourselves savvy in our field. An imbalance in these areas will stagnate our progress. If we’re always consuming, but never getting our ideas out there, we won’t make any progress toward our goals. If we’re connecting without creating, we’ll have nothing of value to share. And if we’re creating without continually learning, we’ll become outdated. Defining a focus of one of the Three C’s helps us stay focused on our purpose for the day. It also helps us realize that spending time on Twitter and socializing is just as important as creating. It’s all about balance. Stop caring about things that don’t matter. This advice seems so simple, but it bears repeating. It’s easy to get caught up in obsessing about little tasks and trivialities that aren’t really important. The best way to overcome this habit is to start thinking in terms of long term impact. Every time you start obsessing over the little details, ask yourself how long the results of those tasks will last. If you’re always spending the majority of your time doing tasks that will have little impact after a week or month, you’re always going to be stuck in the same position. Be ruthless about not caring about all the stuff that’s not important. Your life depends on it. Make it stupidly simple. If you’re struggling to make headway on the stuff you really care about, maybe you’re making it too complicated. Try making a really simple commitment, like working on that “thing you love” for an hour a day. One hour, every day. Don’t commit to finishing it or making it perfect. Just commit to doing that One Thing You Love every day for one hour, for 30 days. Complex productivity systems aren’t for everyone, and they don’t need to be. Don’t worry if GTD scares you or hurts your brain. You can still get the things done that really matter to you. Also, I should note a couple of people out there, such as Charlie Gilkey and Mark McGuinness , who are working hard to change the lack of productivity material related to creatives. For further reading and material on this topic, I highly recommended checking out their blogs. This article was written by Zen Habits contributor Jonathan Mead of Illuminated Mind . To learn more about how to live without limits, grab a subscription to Illuminated Mind. — If you liked this article, please share it on del.icio.us, StumbleUpon or Digg . I’d appreciate it.

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Seven Productivity Tips For People That Hate GTD

Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . The future of the workplace is definitely shifting. There are a lot of new rules of work that are changing the game. Social media sites like twitter and facebook are changing the way we interact in life and business. Searching “the conversation” on twitter, and access to tools like google trends, are transforming marketing. There also seems to be an awakening in the way people and businesses are seeing the way they work. I see more and more people learning about passive income and how silly it is to trade time for money. After all, it makes much more sense to gauge value by way of results. Best Buy is leading the way with it’s “ results-only work environment .” More managers are realizing that it doesn’t make much sense to pay someone for their presence. The value they provide is the real measurement of worth. Whether it’s through self-employment or being employed (which is still technically self-employment) there are a lot of benefits to cutting ties with the cubicle nation. Work anywhere. This is the most obvious one, right? If you’re unglued from your “assigned station,” you’re free to roam and work anywhere with WiFi. Some of the managers at Best Buy often work in the middle of a fishing trip or from a secluded cabin the middle of a skii resort. It’s not that this work is cutting into their personal time, it’s giving them more mobility to take those trips and choose where they work. Complete control of the design of your workspace. While I’ve never worked anywhere that had any hard and fast rules about the Do’s and Don’ts for cubicle decor, I know there are some unspoken and understood. If wanted a giant KISS poster with Gene Simmons’ tongue flailing out, that probably wouldn’t be okay. If you wanted to burn incense or listen to System of a Down, that probably wouldn’t be cool either.  If you work from home, you decide. It’s not likely that the absence of beige and fluorescent lighting will dampen your spirits. (If it does, please see a mental health professional.) Less distractions. This might sound kind of backwards, because when you think about it, you might think there would be more distractions at home, not less. But I think the opposite is true, at least for me. Co-worker drivebys, impromptu meetings, and annoying cubicle mates who likes to yell to everyone from across the office are constant interruptions. At home you might have temptations to watch TV, but at least you have control over those distractions. Flexible time. You decide when you work and when you play. You’re liberated from the clock and a schedule. You may have certain projects, meeting or deadlines you need to attend to, but you have more flexibility as to when you work on them and how working blocks of time are organized. More focus on results, not presence. When you’re focused on results, you have a tendency to care more about quality and contribution. When you’re focused on presence, you have a tendency to resent the work you’re doing. You’re focused on being there in a window . More energy is spent thinking about what time you’ll leave and not showing up late. More time with family. Since you have more flexibility within your schedule, you can decide to work when family is busy with other functions and to take breaks when they’re around. Work in your underwear. So maybe you don’t want to work in your pajamas. Fine. But at least you decide how you dress. There’s no social pressure of looking a certain way or conforming to a dress code. Your individuality isn’t repressed. Yoga at your desk. I can’t count how many times I’ve wanted to take a break and workout during work. Since my building doesn’t have a built-in gym, that’s not an option. I could do push-ups, sit-ups, or whatever, but then I’m going to be paranoid about being interrupted. Working from home? Problem solved. Less commute. Less pollution. This one’s two fold. Since you’re not commuting, you’re not spending an extra hour+ by car/bike/train every day. If traffic is hellish where you live, you’re looking at two+ hours every day wasted. Working from home? Just wake up and you’re there. No commute, no emissions being released from your vehicle. Less pollution and less traffic. Nice. Work fewer hours. Let’s face it, most of us don’t spend 100% of our time at work actually working. We surf the internet, we go on twitter. We walk back and forth from the water cooler and indulge in mindless corporate small talk. Take away the requirement to be present in a cubicle for eight hours a day and you’ll probably be a lot more efficient with your use of time. Sure, you might have to still deal with the lure of surfing online, but at least you’re not doing it by default because you have to be there. A while ago I wrote about the benefits of self education vs. classroom education. My aim wasn’t to say this is better than that . My aim is to simply shed light on option that often go unnoticed or untapped. I think in many cases, a hybrid and holistic implementation is the answer. In the same way, I’m not trying to say working from home is better in this article. There are certainly some pitfalls to being self employed and telecommuting. Creating barriers between work-time and personal-time, and a lack of social interaction, are a couple that come to mind. I am only presenting options. Obviously, a one-size-fits-all answer is not going to, well… fit for everyone. I would say, however, that where we often think there are no options, exists a tremendous field of possibilities, if we have the courage to challenge our beliefs. Where we often only see walls , there are no walls at all. They are simply opportunities for us to grow. As to how to convince your boss to let you work from home, just ask to do a trial of one day a week for four weeks to see how it goes. If your productivity improves on those days, it will be leverage for you and an incentive to your boss to continue your experiment. You may have to show up some days for mandatory meetings or for a need to be in the office, but working from home one or two days a week can make a big difference. This article was written by Zen Habits contributor Jonathan Mead of Illuminated Mind . To learn more about how to live without limits, grab a subscription to Illuminated Mind. — If you liked this article, please share it on del.icio.us, StumbleUpon or Digg . I’d appreciate it.

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Escape the Cubicle Farm: Top 10 Reasons to Work From Home

Article by Zen Habits contributor Jonathan Mead ; follow him on twitter . “Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” - Bruce Lee Bruce Lee was a paragon of cool and an icon of the ultimate bad-ass. Not only were his martial arts skills incredible, but he had such an impressive physique that even bodybuilders in the likes of Arnold Schwarzenegger admired him. What’s more impressive is that Bruce trained his body without ever stepping into a gym and with very little use of weights or machines. Here are just a few of Lee’s physical feats : Performed one-hand push-ups using only the thumb and index finger . Could hold an elevated v-sit position for 30 minutes or longer. Could throw grains of rice up into the air and then catch them in mid-flight using chopsticks. Could break wooden boards 6 inches (15 cm) thick. Performed 50 reps of one-arm chin-ups. While you may not get to Bruce Lee’s level overnight, you can start getting in shape without the use of a lot of fancy (and expensive) equipment. You can do it from the comfort of your own home, in a space as large as a bathroom. Part of the reason I started training without a gym was because I began training in Jeet Kune Do (Bruce Lee’s method of martial arts). But I also got tired of paying monthly gym dues. At the time, I was looking for things I could cut out of my monthly budget to save a little extra money. I thought about getting rid of my gym membership altogether, but I didn’t want to sacrifice my health or physical fitness. So I found another way. For months, I haven’t had a gym membership, yet I’m getting stronger and faster than I’ve ever been in my life. You don’t have to buy lots of weights or machines, either. The most expensive equipment you’ll need (a simple doorway pull-up bar) will cost no more than $35.00. Bruce Lee was a big proponent of holistic or total fitness. His workouts included strength, speed, endurance, and flexibility training. Here’s just a few of the ways you can start getting stronger, faster and more toned without ever stepping into a gym: Calisthenics . There are so many different bodyweight exercises out there, but we’ll start with the basics. For the lower body : lunges and squats are a good start. For upper body : pull-ups , push-ups, and shoulder press ups . For your core : crunches, chops, and reverse crunches will get you going. What’s great about bodyweight exercises is that they build functional strength. They’re natural movements you would use in real life situations like sports, self-defense, gardening, or doing chores. Plus when you do bodyweight exercises, you force your body to use more supporting and balancing muscles than you would on machines. For more bodyweight exercises check out these great resources: The Ultimate Guide to Bodyweight Training: 100 Killer Resources and for an awesome list of bodyweight exercises with illustrations check out Combat Fitness . Bonus : Top 10 Best Bodyweight Exercises for Advanced and Beginners . Isometric exercises . These are basic bodyweight exercises, but where you hold your body in a static position. Examples of these are the frog sit , v-sit, horse stance , hanging from a pull-up bar, and the plank . Calisthenic exercises will improve muscle strength over a range of motion, but isometric exercises are great for joint and stabilizing strength. Range of motion and flexibility . The best exercise I’ve found for range of motion and flexibility is yoga. The best thing about yoga is that no equipment is required and you can find tons of free resources online for yoga routines. Check out Anmol Mehta’s Yoga Illustrations to get you started. Balance. Balance is the ability to keep your equilibrium when your center of gravity is thrown off-balance. There are many ways you can practice balance every day (we won’t get into tight rope walking here). When you’re putting on your shoes or getting dressed, do it on one foot. Walk on the curb and try to walk in a straight line without stumbling. Or if you’re really ambitious, there’s always pogo sticking and unicycling. Dynamic exercise . Dynamic exercise is anything where you’re not performing routine after routine. Things are in flux and constantly changing. You’re moving in more natural movements, rather than continuous repetition of fixed patterns. I recently started doing Jeet Kune Do in the park every weekend. It’s a great way to get a good work out and learn self defense. Not to mention, practicing martial arts tends to make you inspired to further pursue and achieve higher levels of physical fitness. If you’re not into martial arts, you can always pick up a sport like tennis, handball, basketball, or take dance classes. Do whatever you’re naturally drawn to. Or if you struggle with seeing fitness as an enjoyable activity, you might consider getting a Wii Fit . There’s a lot of other opportunities for exercise that don’t include a gym that I haven’t listed here. Hiking, jogging, skiing, yardwork… The list could go on. Just use your imagination. Make it fun and change it up. That’s the great thing about exercising without a gym, there’s so much to choose from. On a side note, I will, however, say that for me, it took a lot more discipline to work out from home. It was easy for me to just go to the gym. Once I’m there, there’s not a lot else I can do other than work out. But at home, there’s always distraction, always other things you can do besides working out (like laying on the couch or surfing the internet). For me, practicing martial arts inspires me to be physically fit. While you might not have this problem, I thought it only fair to be upfront about this issue. The other motivator for me to work out from home — besides saving money — was the variety of workouts. There’s just so many more options with bodyweight exercises than machines. You can always do something to further challenge yourself. If push-ups are a breeze, you can try doing them on your fingers or in a close grip (with a medicine ball). If pull-ups become too easy, train for a one arm pull-up (insanely difficult). Attaining Bruce Lee like fitness isn’t just about doing the types workouts he did and eating the same diet. What made Bruce so great was his natural curiosity and drive to constantly explore and learn more about fitness and personal growth. (His personal library contained over 2,000 books!) Tap into your own curiosity and make fitness enjoyable. Challenge yourself to new levels of fitness. Go beyond what you think you can do. “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee This article was written by Zen Habits contributor Jonathan Mead of Illuminated Mind . To learn more about how to reclaim your life, grab a check out his book - Reclaim Your Dreams. (Note: If you’re interested in learning more about Bruce Lee’s training methods, check out: The Art of Expressing the Human Body by John Little) — If you liked this article, please share it on del.icio.us, StumbleUpon or Digg . I’d appreciate it.

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How to Get Bruce Lee Like Strength Without Ever Going to a Gym

Patients periodically ask me about whether I include vitamin therapy in my practice. I do not, for a couple of reasons: I feel that if one is eating an organic, well balanced diet that includes lots of fresh fruits and vegetables s/he will naturally get her/his basic nutritional needs met, and therefore supplementing is unnecessary. On this point, however, mention must be made to the importance of eating an organic diet, which studies have shown are much higher in vitamins and minerals than their conventionally grown counter parts. I remember well a study done by Rutger’s University in the early ’90’s which set out to prove that organic produce is no higher in vitamin content than conventionally grown produce. However, the researchers were quite surprised to discover that the opposite is true: organically grown produce is significantly higher in vitamins and minerals than conventionally grown produce. Also, eating a well rounded diet is important here. If food groups are eliminated (contrary to what you may be thinking, chocolate is not a food group) or if the diet is based on fast food or junk food, then taking a general multi-vitamin may be needed to make up for vitamins and minerals lacking in the diet. Many of the vitamins end up in the bottom of the septic tank. When I was studying in acupuncture college, one of my fellow students previously worked for a vitamin company in NJ. He told us a couple of astounding facts. First, he said that if you talk to the workers who clean out the septic tanks you’ll find a cache of vitamin pills at the bottom with their names still imprinted. They were never broken down by the digestive system and integrated into the body. So it makes me wonder how many of these vitamins that are being swallowed are actually being assimilated. He also said that most of the vitamins made in the US were all being manufactured by the same company he worked at in NJ, regardless of brand and price. The company might use different binders, but there is not a whole lot of difference between the vitamins being sold over the counter (OTC) in the various drug, health food, and vitamin stores,regardless of the price charged, excepting packaging. For this reason, I have a couple of brands that I order from for patients using nutritional therapy that are only available to health care practitioners, and are not sold OTC. I am assured of the high quality and assimilation of these products. The vitamin industry is a multi-billion dollar, sales driven industry. I am suspicious that motive for profit outweighs any true health benefits of these products. The New York Times reported this week in the Science Times that “In the past few years, several high-quality studies have failed to show that extra vitamins, at least in pill form, help prevent chronic disease or prolong life.” Here is the article for your perusal. KB This copy is for your pe rs onal, noncommercial use only. You can order presentation-ready copies for distribution to your colleagues, clients or customers here or use the “Reprints” tool that appears next to any article. Visit www.nytreprints.com for samples and additional information. Order a reprint of this article now. February 17, 2009 Well Vitamin Pills: A False Hope? By TARA PARKER-POPE Ever since the Nobel Prize -winning biochemist Linus Pauling first promoted “megadoses” of essential nutrients 40 years ago, Americans have been devoted to their vitamins . Today about half of all adults use some form of dietary supplement , at a cost of $23 billion a year. But are vitamins worth it? In the past few years, several high-quality studies have failed to show that extra vitamins, at least in pill form, help prevent chronic disease or prolong life. The latest news came last week after researchers in the Women’s Health Initiative study tracked eight years of multivitamin use among more than 161,000 older women . Despite earlier findings suggesting that multivitamins might lower the risk for heart disease and certain cancers, the study, published in The Archives of Internal Medicine, found no such benefit. Last year, a study that tracked almost 15,000 male physicians for a decade reported no differences in cancer or heart disease rates among those using vitamins E and C compared with those taking a placebo. And in October, a study of 35,000 men dashed hopes that high doses of vitamin E and selenium could lower the risk of prostate cancer . Of course, consumers are regularly subjected to conflicting reports and claims about the benefits of vitamins, and they seem undeterred by the news — to the dismay of some experts. “I’m puzzled why the public in general ignores the results of well-done trials,” said Dr. Eric Klein, national study coordinator for the prostate cancer trial and chairman of the Cleveland Clinic’s Glickman Urological and Kidney Institute. “The public’s belief in the benefits of vitamins and nutrients is not supported by the available scientific data.” Everyone needs vitamins, which are essential nutrients that the body can’t produce on its own. Inadequate vitamin C leads to scurvy, for instance, and a lack of vitamin D can cause rickets . But a balanced diet typically provides an adequate level of these nutrients, and today many popular foods are fortified with extra vitamins and minerals. As a result, diseases caused by nutrient deficiency are rare in the United States. In any event, most major vitamin studies in recent years have focused not on deficiencies but on whether high doses of vitamins can prevent or treat a host of chronic illnesses. While people who eat lots of nutrient-rich fruits and vegetables have long been known to have lower rates of heart disease and cancer, it hasn’t been clear whether ingesting high doses of those same nutrients in pill form results in a similar benefit. In January, an editorial in The Journal of the National Cancer Institute noted that most trials had shown no cancer benefits from vitamins — with a few exceptions, like a finding that calcium appeared to lower the recurrence of precancerous colon polyps by 15 percent. But some vitamin studies have also shown unexpected harm, like higher lung cancer rates in two studies of beta carotene use. Another study suggested a higher risk of precancerous polyps among users of folic acid compared with those in a placebo group. In 2007, The Journal of the American Medical Association reviewed mortality rates in randomized trials of antioxidant supplements . In 47 trials of 181,000 participants, the rate was 5 percent higher among the antioxidant users. The main culprits were vitamin A, beta carotene and vitamin E; vitamin C and selenium seemed to have no meaningful effect. “We call them essential nutrients because they are,” said Marian L. Neuhouser, an associate member in cancer prevention at the Fred Hutchinson Cancer Research Center in Seattle. “But there has been a leap into thinking that vitamins and minerals can prevent anything from fatigue to cancer to Alzheimer’s . That’s where the science didn’t pan out.” Everyone is struggling to make sense of the conflicting data, said Andrew Shao, vice president for scientific and regulatory affairs at the Council for Responsible Nutrition, a vitamin industry trade group. Consumers and researchers need to “redefine our expectations for these nutrients,” he said. “They aren’t magic bullets.” Part of the problem, he said, may stem from an inherent flaw in the way vitamins are studied. With drugs, the gold standard for research is a randomized clinical trial in which some patients take a drug and others a placebo. But vitamins are essential nutrients that people ingest in their daily diets; there is no way to withhold them altogether from research subjects. Vitamins given in high doses may also have effects that science is only beginning to understand. In a test tube, cancer cells gobble up vitamin C, and studies have shown far higher levels of vitamin C in tumor cells than are found in normal tissue. The selling point of antioxidant vitamins is that they mop up free radicals, the damaging molecular fragments linked to aging and disease. But some free radicals are essential to proper immune function, and wiping them out may inadvertently cause harm. In a study at the University of North Carolina , mice with brain cancer were given both normal and vitamin-depleted diets . The ones who were deprived of antioxidants had smaller tumors , and 20 percent of the tumor cells were undergoing a type of cell death called apoptosis, which is fueled by free radicals. In the fully nourished mice, only 3 percent of tumor cells were dying. “Most antioxidants are also pro-oxidants,” said Dr. Peter H. Gann, professor and director of research in the department of pathology at the University of Illinois at Chicago. “In the right context and the right dose, they may be able to cause problems rather than prevent them.” Scientists suspect that the benefits of a healthful diet come from eating the whole fruit or vegetable, not just the individual vitamins found in it. “There may not be a single component of broccoli or green leafy vegetables that is responsible for the health benefits,” Dr. Gann said. “Why are we taking a reductionist approach and plucking out one or two chemicals given in isolation?” Even so, some individual vitamin research is continuing. Scientists are beginning to study whether high doses of whole-food extracts can replicate the benefits of a vegetable-rich diet. And Harvard researchers are planning to study whether higher doses of vitamin D in 20,000 men and women can lower risk for cancer and other chronic diseases. “Vitamin D looks really promising,” said Dr. JoAnn E. Manson, the chief of preventive medicine at Brigham and Women’s Hospital and an investigator on several Harvard vitamin studies. “But we need to learn the lessons from the past. We should wait for large-scale clinical trials before jumping on the vitamin bandwagon and taking high doses.” Home Health

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Studies Show Vitamins Do Not Cure Disease or Prolong Life

The pictures are absolutely hilarious . They are pictures of dogs and their owners. I think they were once part of a promotion for Cesar dog food and the dog owners were doing their best to support the old rumor that dog owners resemble their dogs — or vice versa. In the case of these images, they were spot on — sorry, pun intended. And the “look-alike rumor” is based on a deeper truth: we do take on the qualities of the object of our love. Which brings me to the theme of “neighboring.” “So just who is my neighbor?” This question was launched by an expert on the Old Testament law to test Jesus. While it may seem innocent enough at first glance, underneath it was the push to find out just what is needed to qualify for eternal life (Luke 10:25). To put it crassly, “What’s my minimum requirement on being neighborly?” Jesus addressed the question in three powerful ways, never letting the “expert in the law” off the hook . Jesus was going to make sure this expert had to “own” his answer. Jesus asked the man to state his understanding of God’s truth twice, rather than Jesus giving the “expert” an answer (Luke 10:26;  Luke 10:36). First, Jesus made clear the issue is about “neighboring”: intention and emotion are important, but godly compassion always involves action (James 2:14-17;  1 John 3:16-17). Jesus made this powerfully clear by answering the question by telling the story of “the good Samaritan” (Luke 10:30-35). The question is not, “Who is my neighbor [who I must serve]?” Instead, the question is, “Who needs neighboring: who needs my help and support?” And Jesus frames the story by the emphasis on “doing compassion” by framing the story with these two phrases: (1) “Do this and live” (Luke 10:28 TNIV), and (2) “Go and do likewise” (Luke 10:35). Second, Jesus demonstrated what it means to “love your neighbor as yourself.” A simple scan of Matthew, Mark, Luke, and John — the books in the Bible that tell the story of Jesus — help us understand just what “neighboring” means. We meet men and women, religious and non-religious, leaders and powerless, rich and poor, able-bodied and those who are sick, dying, and dead. Jesus simply ignored the categories we so easily force people to fit. He broke social barriers, gender barriers, and religious stereotypes. He did not meet someone who was not his neighbor and he calls us to live the same way. Third, Jesus always kept the command to “love your neighbor as yourself” connected to “Love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind” (Luke 10:27). We become like the One we love! We cannot love God and not love others (1 John 4:7-21). So what’s the point of all of this? Simple: it’s not about figuring out who is our neighbor, but about neighboring those around us in need! Make a list of all the different kinds of people Jesus served — take a quick scan of the gospels to remind yourself of all the different kinds of people Jesus’ life touched in a redemptive way (Matthew 8:1-38;  Mark 9:1-50;  Mark 3:1-64;  Luke 7:1-50 are a good start). What do you think the message is for you and how you are to “neighbor” others based on Jesus’ example? How would you describe what “neighboring” others means in your daily life? What leads you to keep from “neighboring” those who need our help? What makes it hard “neighboring” others you may not know? What makes it hard “neighboring” those you do know? I’d love to hear from you on my blog about this: http://www.thephilfiles.com/2009/02/01/neighboring © Phil Ware. All rights reserved. Phil Ware is minister of the Word at Southern Hills Church of Christ in Abilene, Texas. For the past 10+ years, he has also been co-editor of HEARTLIGHT Magazine. For more details, click here . Website: Southern Hills Church of Christ

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Neighboring