Get fit, get healthy, get disciplined for your own good

Yes, it’s that time of year again. It’s hot, it’s stuffy and I’m sweaty. It’s summer time in the northern hemisphere and it’s hot right now. That can only mean one thing: time to reach a healthy weight and then stay there.

Just like last year… and the year before and the year before.

Why would it be different this year?

This year is different because this year matters.

There are increasing food prices for one and increasing petrol prices on top of that. Inflation has only started and technological unemployment will continue reducing job opportunities. That is why this year matters and every year from now on.

The main reason for getting healthy is the fact that a healthy mind needs a healthy body. After all, the brain is a part of your body. Therefore, it’s necessary to keep both of them running as well as possible.

Just look at Julia ‘Hurricane’ Hawkins who recently set a new world record – in the newly established 105+ category. Yes, she is 105 and only took up sprinting at age 100, after leaving cycling time trials behind because “there wasn’t anyone left my age to compete with“. I just hope I’ll be as fit and healthy as she is at her age.

Exercise also makes you feel good and is as effective as anti-depressants in mild to moderate cases. The endorphins created by your brain whilst engaging in exercise will give you a confidence and mood boost. When I was younger and went running every morning, I used to call it my “happy juice” that I ran on.

Most importantly, exercise makes you more disciplined. It may not feel like it in the beginning when you start out but stick with it. The more often you work out, the more energy you will get from it. Keep doing your exercise of choice every day. Start where you are, no matter where that is on the fitness scale. Simply start and then turn it into a habit. Do it every day. Sometimes it may be as little as a few minutes, sometimes it may be a few hours.

A lot has to be said about working out at approx. 80% of capacity. This does not mean that you are slacking off or that you are holding back. It simply means that you are working out in a way so that you can work out again the next day and then the day after and then the day after again. It also allows you to listen to your body better since you should not ever be in a situation to need half a week in pain to recover from any specific workout.

YES, you absolutely can go full out and hit your 100% effort. However, keep that for race day / competition day. Even professional sportspeople won’t go to 100% effort every time and keep their best performances for when it counts.

Let me say it again: Consistency is key.

Keep working out regularly and build a habit. Once the habit is established, you no longer have to think about it, you will simply do it because it is what you do every day. That is ultimately what discipline is all about: doing what is good for you even if it means establishing a new habit over a few weeks and months.

Discipline ultimately leads to a better life overall. If you are disciplined with keeping fit, chances are discipline will spill over into other areas in your life. Of course, this is helped by feeling better and being healthier… and this is how positive spirals start. One day you go for a longer walk, a month later you jog for a few minutes and start taking a course; a couple of years later you run a marathon and get your perfect job.

What is it that you will achieve with a little discipline?

Try our new email notifications

Earlier this year, I decided to learn more about WordPress and about how to make my website better and more efficient. After a few busy months, I now am ready to include email notifications to my site.

You now can register in order to receive newsletters every time a post comes out. You can find the registration button the top of the right hand sidebar on the website or below the articles if you read on your phone.

If you are registered already, please subscribe yourself so as not to loose out since the transfer of the existing users will take a couple of weeks.

Try it out and see for yourself how easy it is to keep up to date. Later on, if you were to decide that you’d prefer not to receive emails, simply unsubscribe. It’s that easy.

Happy reading!

How to stand up to a bully and why

This week, Olivia Julianna stood up to a bully and won!
Applause all round for the eloquent and witty 19 year old showing how to treat misogynistic bullies trying to silence you by shaming you the easiest way they can think of.

Teenager 1 – bully 0!

What happened

Matt Gaetz, alleged pedophile and sex trafficker, insulted and body shamed Olivia Julianna, an abortion rights activist, as widely reported in the traditional and social media. Ms Julianna is currently 19 years of age which she used in her retort after Gaetz tried to bully her a second time:

Who is Matt Gaetz?

He is the son of rich parents, a full out Trumpist (who sought a preemptive pardon from Trump last year) and member of the GOP whose brand is based on stirring up trouble.

Gaetz is still under investigation for sex with an underage girl. He recently voted AGAINST sex trafficking legislation AGAIN. Who knew!

Gaetz is a bully and a coward. He still has not had the courage to get back to Julianna himself. Make of that what you will.

Why is it important to stand up to a bully?

The most important reason to stand up to a bully is to call out their behavior. They may not stop with the behavior or may even become vindictive. However, often, they will stop because they never had any push back (Is Gaetz one of those cases? It appears so.)

When calling out bad behavior, others (including bystanders) will take note. It will give them an example that standing up for yourself is possible and (in some cases like here) leads to positive outcomes. This increases the chances that in a similar situation, the next person will speak out and hold their own.

Last but not least, it gives you self-esteem. You know that you did the right thing in calling out bad behavior.

If you can use humor and also maintain the moral high ground, perfect!

What was the outcome for Olivia Julianna?

Julianna used the newly found limelight to fund raise for abortion rights. By now, over US$1.8 were raised!!

Additionally, Julianna has been interviewed by prime time national television stations (starts at 12 minutes 50 seconds in) and newspapers, received messages from political figures including Hillary Clinton and met with many others in person such as Beto O’Rourke. She now is a public figure to be reckoned with.

If you want to support Julianna, then head over to GenZforChange and contribute to a better future for everyone. This fund splits all donations evenly among 50 local abortion funds across the United States.

Following this fantastic story and continued activism of Olivia Julianna, I wonder how much better life would be if we all stand up for ourselves a bit more often. Speak up when an injustice is done. Call out when we see or experience bullying.

What will you stand up for?

How to get on top of your paperwork

This week I received an unusual amount of post. Yes, paper letters sent in the post still appear to be a thing. Who would have thought. You are right in thinking that by far the most of them are related to some sort of bureaucratic, admin or otherwise tax issue… because it’s always tax season somewhere.

So what to do?

Deal with it! That’s the only way to get through it. When paperwork arrives on your doorstep, you have a few ways of dealing with it. There good old fashioned procrastination, but this won’t get you far and the original issue will only come back bigger and badder to bite you later on.

You could wait until tomorrow because you are tired after a long day at work and I do understand that feeling all too well. After a long 12 hour shift on your feet, admin is the last thing on your mind.

Last but not least, you can open the letter, read it and think about your approach to the topic at hand. Mind you, the issue or topic here doesn’t even matter when I think about admin. All of these pesky little things can grow into big issues if not addressed in a timely manner. So: deal with it.

Why?

If admin feels like this big burden, it does so because it is. Often, paperwork (including the digital variety) is often put in place to make life harder for you. As an example, think of insurance forms and contracts. No insurance provider will ever close a contract with you without knowing that they will make money off you. They are experts at estimating what they need to charge you so that they will not ever lose out. That’s their business model. The same is true of governments and taxes; of universities and their fees; of your entertainment provider and your online subscription. It is really hard to deal with it and often takes a long time.

That is exactly the reason why you should be on top of your paperwork and always knowing where you are at. It benefits you!

It benefits you and it benefits your wallet.

It benefits your wallet because if you never fall in arrears, you will never need to pay late payment fines. In addition, if you sit down and have a clear overview over your finances, you may find that it is cheaper to save up for a rainy day fund for when the boiler breaks instead of having super expensive home insurance. Be honest to yourself: when have you done this calculation the last time?

As a rule, I calculate insurance cost and compare to the cost of new appliances etc every time I move (about every 4 years). So far, I have saved approximately $200 per year in home insurance just because I found out that a new boiler was cheaper than insuring – if you think 5 years ahead. That is when I started my rainy day fund. Instead of paying into the pockets of insurers, I paid into my own account (separate from every day spending) and now have enough saved up to replace pretty much the entire contents of my flat. Mind you, I’m not rich and don’t own a lot.

The other main reason is that it benefits your state of mind. Knowing that you are on top of everything gives you peace of mind, reduces stress and (some say) helps you sleep better. In addition, having a good filing system (online as well as offline) means you never stress or waste time finding the important document you need. You are more likely to have a clean desk which in turn has been found to reduce stress.

How and where to start?

First up: if there are any legal procedures you are involved in (never mind in which capacity), these have to be dealt with immediately. Read through the paperwork so you know what is expected of you and when. Don’t let it slide. If need be, get help.

Second: Urgent issues like replacing the broken boiler are dealt with immediately. Don’t waste time on whining or complaining – simply fix it. That is what the rainy day fund is all about. Get things fixed so I can focus on my life.

Next, you need an overview of where you are at. What issues are outstanding? What renewals are coming up? Which ones are late? How much do you pay for everything.

Once you have an overview and know the size of the task at hand, prioritize the individual tasks and work through them methodically. Most important one first, then the next one and so on. In my case, I often put tax matters on top since they are the most impactful item in my life. As long as my taxes are reported and paid on time, I generally don’t have a lot of other important items. Being on top of my finances in terms of knowing how much comes in and how much goes out on a regular basis, is my second most important item. Then come renewals of all sorts, monthly bills etc.

Last and (nearly) most importantly: it needs to become a habit!
Opening the post, email or phone message immediately and reading through the first time is of paramount importance. Read it a second time and if it’s something easy, simply go and do it. Then file the incoming message, file your response and sit back knowing that this task if off your to do list.

If the paperwork takes more time to digest then please take the time to think about an appropriate response. Ideally, you will take a decision on how to respond with a calm mind rather than shoot from the hip. Always be mindful that reacting without thinking can backfire. Still, you need to respond and I generally set Wednesday evening aside to deal with more complex issues. Having a specific time slot in my diary set aside for it, I never feel like I don’t have time to deal with it. It also means that I can reach out for help and receive a response before the weekend. Again, it’s my way of taking pressure off important admin tasks in order to reduce stress.

If you have old paperwork collecting dust in a corner or a myriad of emails that need to be dealt with, then the same process applies:

1. Get an overview over how many outstanding admin tasks
2. Prioritize the tasks appropriately
3. Take action on each task until you are through it all

Once you are done working through the heap of paperwork, do everything you can to turn it into a habit. You can do 30 minutes a day or one evening every week or (shame on me) every Saturday and Sunday afternoon until you are at the bottom of the pile and all your paperwork is caught up.

Whatever works for you to turn admin into a habit, do it. You may even try different approaches until you find what works for you. The important thing is not to stop and to keep at it. You will get there in good time.

What to expect as result

Ever since I started to make a conscious effort to be on top of paperwork, I’ve noticed that my life is calmer. There is a lot less drama, no tight deadlines to get something done just in the nick of time. It is generally a lot more peaceful.

Furthermore, I don’t stress anymore. If my housing agency manager tries to bully me into changing the agreement, I know the details of the existing contract, my rights as a “customer” and where to find help against his tactics. Easy. All the paperwork is ready and lined up. Freedom!

It was a long journey and I am glad that I started with small actions which over time formed into good habits and have help me save time, money and reduce stress. I recommend you try it too and see how you get on.

Which good habit will you start with today?

Building strength the easy way

This year, I want to get into better shape! This is what many people think around this time of year and I am one of them. Possibly, I am one of a few who starts half way through January when some others start to fizzle out already. Who knows. I want to look and feel better – ideally immediately.

Given my (middle-ish) age, I’m supposed to do weight training two times a week or more often. This way, my muscles stay strong to give my body what it needs to weather the storm of old age. It also means my body would use more calories at rest and I can have more fruit (I am one of those strange creatures who doesn’t like the taste of sugar) or 85% chocolate.

Unfortunately, COVID is still a thing (or is that again?) and last time I walked past the local gym, masks were worn around the neck and most certainly not covering mouth and nose. So that won’t be an option for me.

A few years ago, I was the only person to turn up to a really early gym class and since then I know that individual classes may not be my jam either. The pressure to perform when the spotlight is on me is just too much.

What would you do in my situation?

Yes, exactly! Yoga to the rescue. Yoga counts as resistance aka body weight training and therefore gives me what I need from it. Furthermore, recent research suggests that stretching such as done in Yoga benefits the blood vessels and muscles alike giving you an all round fantastic workout. Best of all, there are plenty of YouTube classes available which I can follow from the privacy of my own bedroom.

Initially, I will start with small steps and try to fit in one workout for a couple of week to see how I like it and when the best time of day is. Then I thought of doing two weeks with two sessions, followed by three weeks with three sessions… You get the idea.

Will you join me and work out too?