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Gratitude Personal Development Tool

Gratitude: The Personal Development Tool

If you are serious about improving yourself, what you need to know is that there are a few different ways you can accomplish that. Of course, what you need to know is that it is imperative that you start somewhere. A lot of the time, people get overwhelmed by all the personal development tools that are out there. That leads to no improvement whatsoever.

A great tool for you, if you’re serious about improving your personal development, is to think of the concept of gratitude. Gratitude is something that can be exceedingly helpful to you in your quest to better yourself, and here are some ways you can put gratitude to work for you.

Think about what you are grateful for every morning. For most people, waking up early is a chore. They wish they could sleep more often, and they don’t cherish the idea of waking up and going to work. That’s why you should make a real effort to get up in the morning giving thanks instead of complaining. Then, you start your day on a high note and you start seeing good things to happen.

Now, it doesn’t matter who you give thanks to. If you are religious, you may wish to thank God, but if you are not, it is as acceptable to just feel the gratitude in your heart.

Another way gratitude can help you is if you keep a journal about things you are thankful for. Keep the journal with you at all times so you can jot down notes if you need to. That way, whenever you are feeling down, or as if you don’t have anything, you can open your gratitude journal and see all the things you like about your life. It doesn’t have to be huge things you are thankful for, either. Even if you are thankful for a protein shake, that counts!

Express your gratitude for those around you who make your life a better place. We all spend a lot of time complaining about the people who make us miserable, why not take that time and talk about people who make us happy!

Look for ways to show your gratitude to people. You may not have much money, but you can write them a kind note. You can do them a favor, or babysit, or cook them a meal. Showing your gratefulness helps other people do to the same. Everyone has a tough time in life, so it is a good thing when you can alleviate someone else’s suffering.

Finally, before you go to bed at night, think of times during the day where you were not grateful, but could have been. This teaches you how to act in the future.

As you can see now, gratitude can be a really important part of your life. Even if you start with just a little gratitude, it can grow into something that is beautiful in your life. If you want to see your life blossom, become someone who is more grateful.

Change Your Mind Change Your Life

Change Your Mind Change Your Life

The greatest power we all possess is the power of choice. Every day we wake up and make choices that impact our lives. From the small choices to the big ones all of them play a major factor in how we develop in our lives. When you have made the choice to transform yourself into a better person then you are making one of the most impactful choices of your life. Improving the way you function can help you live a more productive and fulfilling life. To change you must first prepare your mind so that your body and actions will follow your desires.

Figure out a way to motivate yourself mentally for a positive change in your life. People trying to lose weight should picture an image of their body a few months from now when they take off a shirt. Anyone that wants to become more cultured and travel should look forward to any upcoming trips they have planned for the future. Whatever you have to do to motivate yourself mentally do it. You cannot hope to change if you do not change the way you think. Stop making excuses for yourself and/or blaming others for why you act / react to negative circumstances or events. Get rid of any negative thoughts you have in your head and focus on the positive. Positive reinforcement can go a long way in motivating you to stick to your goals.

What is it that you want to change about yourself? Do you want to make a significant change in your body type or the way you act? Are you interested in making more money? Sit down and actually think about the type of person you want to develop into. Personal development relies heavily on the goals you set forth. Clearly outline your goals to ensure that you have a clear understanding of what type of person you wish to change into.

Devise a strategy towards personal development. A lot of people that want a positive change in their life get a life coach. A life coach is someone that motivates you in every aspect of life. This person acts as your guide and disciplinary measure should you stray from your path towards development. Your life coach does not have to be a professional; a friend or family member can be your life coach. Consider talking to someone you can rely on to keep you motivated through every step you take as you try and develop into a better version of yourself.

Every day write down what you are going to do to change. Put a quick note on your phone so you have access to it at all times. Constantly remind yourself how you are going to change as the day progresses. At the end of the day rate yourself and then reflect on the good things you did and then on some of the things you could have done better. Work towards changing who you are every day and before you know it you will be a much better person. Even if you don’t feel different everyone else around you will notice a difference in you.

 

Planning a Career in Physical Fitness

Planning a Career in Physical Fitness

Men and women are becoming more conscious about their health and physical fitness. Because of that, starting a career in the fitness industry is a great way to take advantage of the popularity of fitness-minded individuals. The career opportunities are expanding every day, for individuals that are highly motivated.

Beginning a Fitness Career

The initial step in launching a career in fitness is choosing a specific path. You might choose to become a performance coach for college athletes, work as a personal trainer, or take a coaching position at a high school or university.
 

The Requirements

Nearly every type of career involving fitness will have its own set of requirements that the individual must fulfill to attain a high position in the field. Most facilities that offer fitness training will require that their in-house personal trainers undergo specific certification programs and training. High-level fitness facilities often require that the individual obtain a bachelorís degree in sports medicine, kinesiology or other fitness related field.

When seeking a job in the fitness world, most careers will list a specific set of prerequisites that the individual must have including formal training, experience and education. However, some of these requirements can be obtained along the way, as a way to round out an existing career.

Taking the Steps

After choosing a desired field in the fitness industry, it is time to start the process of obtaining the qualifications necessary for the job. This could include the need to enroll in college level courses or degree programs. The individual could also sign up for certification courses or take an entry level job that is directly related to their choice of careers. As an example, fitness instructors typically must be fully certified in CPR and First Aid.  Fulfilling this obligation is a simple process, which can be performed in one day.

Finding Open Jobs

Once all the pre-requisites for the job have been obtained, the individual can begin seeking out the ideal career in their chosen field. They will need to consider the location of the job, and whether it is in a part of town that ideally suits where they want to work and live. Additional considerations include the salary provided along with any benefits associated with the job. Before accepting the position, the individual should thoroughly understand the work environment, and the hours that will be involved.

At first, the individual may need to settle for a position that might be slightly lower than what they expected when starting a career in fitness. Therefore, it is always best to seek out a variety of opportunities before choosing the right job.

Applying for the Position

When making an application for a specific position in the field of fitness, the individual should include a cover letter with their professional resume. The document should detail exactly the level of experience, certifications and education the individual has acquired, so the hiring individual can see if they have the qualifications for the position.

A career in fitness can be a rewarding occupation. Becoming a personal trainer or taking a coaching position requires extensive motivational skills along with the ability to stay focused and task-oriented.

A Gift to Get Fit

A Gift to Get Fit

The scope of this article is to provide you with a beginner level progressive workout routine that will help you with fat loss and gain lean body muscle tone. The routine targets your whole body and you will be training with no fancy gym equipment. It is important to integrate warm-up and flexibility training in your routine. However, this article will focus only on the warm-up and exercise routine without the flexibility. Flexibility training will be discussed in future articles. Your workout days:

# Week 1 – Tuesday and Thursday
# Week 2 – Tuesday and Thursday
# Week 3 – Monday, Tuesday, Friday
# Week 4 – Monday, Tuesday, Friday
# Week 5 – Monday, Tuesday, Thursday, Friday
# Week 6 – Monday, Tuesday, Thursday, Friday

Your rest period between sets are 1 minute.

What you will need:

To use this exercise routine you will need a pair of dumbells, comfortable stretchy clothing and drinking water.

How much weight should you use:

This exercise workout contains exercises where you will be performing 12-15 reps per exercise set. Choose a weight that is
not too light, in that you can easily exceed 15 repetitions.

As an example: You can start out with 2 or 5 lbs dumbells for upper body exercises and 5 or 10 lbs dumbells for lower body
exercises.

Let’s begin by going through a short warm-up. Warming up your body will help slightly prepare your joints, connective tissues and cardio-respiratory system for your workout.

Warm-up exercises:

Jumping Jacks 2 sets x 20

Instructions:

Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

High Knee Drill 1 set x 20

Instructions:

1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Lower Body Exercises

Dumbell squats 2 sets x 12-15 reps

Instructions:

1) Grasp DB’s (dumbells) and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position – hyper extension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Dumbell Sumo Squat 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly above your feet.
5. Repeat for the required number of repetitions

Upper Body

Dumbbell Fly 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the
DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the
nipple-line.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Bench Press (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms
facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.

5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Standing Bent Over Row (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let
arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement.
4) Return to start position. Remember to keep back and head straight – hyper extension or flexion may cause injury
Dumbell curl with shoulder press 2 sets x 12-15 reps

Instructions:

1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position

Total Body

Squat Pull (one dubmbell) 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell between your legs.
2. Proceed into a squatting position until the dumbell touches the floor.
3. Stand up to the starting position and pull the dumbell with your arms as you stand.
4. You should pull until the dumbell reaches about chest level.
5. Return to the starting stationary position and repeat.

Don’t forget to finish your routine by properly and slowly stretching your muscles. If you get dizzy at any time, please stop the workout and rest for 2-3 minutes. Make sure you properly hydrate before and after your workout routine. Before starting this workout routine, please consult your doctor as he will ask you questions that will make sure your ready for a beginner exercise routine.