Are You Missing the Power of a Nutrition Keystone Habit?

Have you ever noticed in your life there are certain things that if you do them, other things seem to fall in line almost naturally?

Nutrition has become a very important area of my life. I’ve learned so much about myself as a result of nutrition: my preferences, my cravings, my addictions (sadly), basically, my habits.

As a kid, I loved playing with dominos. They key was the first domino. If it was in the right position, it would be a catalyst for all of the other dominos to fall.

A keystone habit has a similar domino effect. Once the keystone habit falls, other habits will fall next as a result of this first catalyst domino.

A Keystone Habit creates a chain reaction which change and rearrange your other habits as you integrate the habit into your life.

The Keystone Habit becomes small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives. They have a ripple effect into other parts of life, creating positive change unexpectedly. Charles Duhigg, in his NY Times best seller book, The Power of Habit, was key in introducing us to the concept of a keystone habit.

Let me give you an example: Keeping a Food Journal

If someone focuses on weight loss, they may choose to keep track of what they eat. If this is a new habit, it would be difficult at first remembering to even write down what they had eaten.

But once someone developed the habit of recording what they had eaten, they learned so much more. In fact far more than they would even realize about their behavior.

They learned certain patterns they never even realized. They seems to always snack around 10am. If they ate unhealthy for one meal, they were FAR more likely to eat unhealthy for the next meal until the cycle was broken. They tend to snack right before bed due to the munchies watching tv.

Research shows that those that stuck with this keystone habit of keeping a food journal lost twice as much weight as everyone else because the journal heightened their awareness.

So how can you develop a Nutrition Keystone Habit (NKH) in your own life?

1. Define WHAT Is Your Nutrition Keystone Habit

Every person is unique in this area. What may be a keystone habit to you may completely fail for me.

The key is really looking at your pattern already and looking for clues to uncover your NKH.

Let me give you some examples:

• Buying healthy food
• Creating meal plans for the week
• Purging the kitchen of any and all unhealthy or tempting foods
• Healthy snacks
• Strong first meal of the day
• Eating family dinners

You may find more than one that resonate with you but remember, a keystone habit is like a domino and effects everything else.

2. Define HOW To Implement Your Nutrition Keystone Habit

Once you decide WHAT is your NKH, now you need to determine HOW to implement it into your daily routine.

For example, my NKH simply came down to planning ahead. When I don’t plan ahead, I react. And my reaction defaults to quick and easy / eating out / ordering in / little to no “true” nutritional value.

Planning ahead looks like this in our house:

• Pre-chosen (not reactionary) groceries
• Meal plans for the week (lunch and dinner) which include the benefits of desired leftovers
• Prep (extra grilled chicken breasts / cut-up vegetables)

Ironically, my same NKH of planning ahead at home with the family, holds true for me on the road. I choose hotels with a great breakfast. I choose restaurants that will allow me to stay within the style of eating (Paleo) that is best for me. I also find a Trader Joe’s of Whole Foods for healthy snacks.

Why? Because planning ahead is my Nutrition Keystone Habit and affects everything else for me nutritionally.

Once I have a plan, everything else seems easier for me in nutritionally and I find my greatest gains and successes.

Closing Challenge…

So, have you thought of your Nutrition Keystone Habit yet?

If so, do you know how to implement it into your everyday life?

It takes thought and time to determine your NKH but once you do the difficult work of figuring it out and leveraging it, everything else should naturally become easier.

Motivated, busy professionals need to find “tricks of the trade” that can produce exponential results. And the area of nutrition is a key place to start.

I challenge you to think through and find your Nutrition Keystone Habit to leverage and affect everything else.

Be willing to learn about yourself. Think about your nutrition habits and which one trumps all the rest. There will be your NKH. You will be surprise what will happen as a result.

Closing Question…

What is your Nutrition Keystone Habit and how will you implement it into your daily life?

Why You Lie About How Honest You Really Are

I want to be liked. I want to be respected. And unfortunately, I can do what it takes to assure this happens. Even at the cost of being honest. Are you honest enough to admit a reality like that statement?

Sadly, we may want to be known as an honest person more than actually being an honest person. And we’ll even lie to ourselves since we know honesty is a basic character quality. Ugh!

I’ve found the following two research studies to be fascinating to prove this point.

Researches at three universities (Duke, UNC, and Harvard) all examined the impact of “fake adornment” on our ethics. One specific study of a group of women were given expensive Chloe sunglasses to wear.

One group believed they were real and the other group knew they were cheap knockoffs. The study proved the knockoff group who believed they were real were twice as likely to cheat and steal on a subsequent study than the women who believed they were wearing the “real deal”.

A Duke professor named Dan Ariely wrote a book called The Honest Truth About Dishonesty: How We Lie to Everyone – Especially Ourselves (wonder what THAT book is about). He was astounded by how people naturally lie and cheat due to two primary reasons:

selfish gain and to avoid pain.

Ariely tells a sad, predictable yet funny story in the book of how there seems to be an “epidemic of sudden deaths” among relatives of college students. The irony was the consistent time of deaths of these relatives: mid-terms and finals.

Guess which relative most often seems to die? Grandma.

Professor Mike Adams of Eastern Connecticut State University has found similar research. His studies have shown that grandmothers are 10 times more likely to die before mid-terms and 19 times more likely to die before a final exam! It gets worse.

Grandmas of students who are doing failing in school are 50 times more likely to lose grandma than non-failing students.

John Ortberg, in his book, Soul Keeping, responded to this study by saying, “It turns out the greatest predictor of mortality among senior citizens in our day ends up being their grandchildren’s GPAs.”

But do we do similar things when it comes to honesty to get what we want and to avoid pain?

So, why do we lie about how honest we really are?

 

1. We want what we want and willing to do what it takes to get what we want 

What a sad reality but so true. We would never admit it to another person the little things we do that are dishonest and ironically willing to lie to cover ourselves.

This is SO easy in the corporate world. We want to look like we have our act together and better than we actually are and unfortunately, act accordingly.

We start out small but if we have success in being dis-honest or “just shading the truth” we move up to half lies to continue to get what we want.

We may even justify two half truths could be a full truth. But if you get to this point, you’re really deceiving yourself big time. Make the bad man (you in this case) stop (lying).

The reality is we must admit we have the ability and may be even in motion of doing what we want with the truth to get our way.

2. We want to appear better than we possibly and truly are

We believe SO much more highly of ourselves than reality would actually prove true. 

We do what it takes to be a poser and have people believe the best of us regardless if it’s actually true or not.

And this is a tough act to continue to do if we’ve been posing for a long time.

Sometimes it takes a blow-up or getting caught to bring this truth to reality. But it doesn’t have to be this way.

For example, I work a ton of technical engineers. At first, I didn’t want to appear like I was not an engineer and understood what they were doing. And to be honest, for awhile, I tried to be a poser.

But this wasn’t being honest and a few times created a mess. As a result, I’ve learned to say up front (usually in training at the very beginning) that “I’m a bachelor’s degree short of my engineering degree” (which always gets a laugh but also get the point across). It allows me to be who I truly am and honest from the start. Sadly, I had to learn the hard way.

Note to Self: don’t pack the poser mask in the carry on!

It’s more important to have integrity between who you appear to be and who you really are in your character.

Closing Challenge…

I’ve found this is a definite growth area for motivated, busy professionals. If you’re interested, here are few challenges to assist in your growth in this area:

• Notice the little things you do each day that if you were to be COMPLETELY honest, are not honest actions
• Once you “become aware” of the ways (even small ways), notice why you did them
• Each time you look in the mirror ask, “Have I truly been honest since the last time I looked at myself?”

My hope for you is that you will be or become a person of character.

Closing Question…

If you were to be completely honest, could your character grow in this area?

 

How To Determine The Ideal Workout Time Each Day

Four Ways to Just Know When You Should Workout

 

Jen works out every morning. It’s her time and the very first thing she does five days a week.

Scott works out at the end of the day. After the office, he heads straight to the gym. He loves nothing more than to get rid of the stress of the day before going home.

Cindy takes an extra long lunch break so she can walk around the path of her corporate park offices. She doesn’t miss a day whether others join her or not.

Larry does everything he can just to fit in a workout whenever he can. His schedule changes all of the time and so do his workout times so he slips them in when he can.

When is the right time for you to workout?

Some of you have the exact same schedule and routine all of the time. You may work in an office at a 9-5 type of job and never travel. Your schedule simply never changes.

Others have complete variety in your schedule and every day is a new adventure.

The key is to try and really think through when is the best time for you to workout that will give you the highest return on your investment and not just go through the motions and no rep is left behind.

There are Four Ways to Just Know When You Should Workout:

1. Know Your Schedule – When “CAN” You Workout?

Surprisingly, many people “just do their workout” and never really think about their schedule and when it best to workout.

But if you have any variety within your day, you need to consider your schedule:

• Do you have an early day ahead? – If so, you may need to workout later in the day “that day” to ensure you workout or you just may need to get up very early (I wish you the best!)
• Are you traveling? – I find when I travel my workouts could be at any point in the day because it depends on my unique travel schedule. And I’ve accepted and embraced that reality.
• Do you have long hours today? – if you have a very long day, you may want to break the day up with a workout. Get creative.

Just don’t succumb to the biggest lie people believe about working out which is click here…

The point is thinking ahead of when is best for you to workout given your schedule.

2. Know Your Energy – When Is “BEST” to Workout?

It’s suggested you should ALWAYS workout in the morning since you never know how your day will go. And working out early kicks your body into gear in multiple ways (metabolism / energy / focus, etc).

Succeeding to both points, this may not be your best “energy time” of the day. And if that’s you, then working out at a higher energy point in your day may be your best option especially to see positive and even exponential results.

For example, I struggle with adrenal issues. I’ve unfortunately zapped my adrenal glands and if I push myself too hard, can put myself down for days without doing much of anything.

As a result, I’ve found that during these times, the best times for me to workout is late morning when my energy is the highest. Is it ideal? Not a chance. But I have the flexibility in my schedule when I work from home to make these changes.

Remember, if the goal is to maximize your workout times, know your energy and when is best for you and your body.

3.  Know Your Season – What is “DIFFERENT” in my Life Right Now?

You may be in the midst of training for a marathon (whatever length) or a triathlon (sprint or olympic) due to a Fitness Goal this year. So, for a stretch of time, your workouts are laser focused. Everything you do revolves around your training.

Others are in the midst of a timing-based workout: P90X3 for 90 days. Focus T25 for 60 days, etc.

This season affects when and how long you workout. So adjust, and not only fit it in but allow enough time to maximize your training.

Other seasons could be a heavy travel schedule, large project at work, new job or child, etc.

These seasons are usually short term but require a change in your workout schedule.

Unfortunately, this is the very time when most people just stop working out. They don’t adjust their workout schedule and a result, it’s the beginning of the end of their workouts, the very thing they actually need during this season.

Be willing to adjust and keep the gift of the workout in your routine. You may need to schedule it at an usual time for a season but it will be worth it in the long run.

4.  Know Yourself – When Will You “ACTUALLY” Workout?

Some of us know that if we don’t workout in the morning, “baby, it simply ain’t happenin’ any other time” is the reality no matter what else is going on in your life.

Great. Know yourself.

Others know you can workout whenever in your day if you’re committed to your workout. This is me. If I’m committed, I’ll adjust (especially in light of my health issues right now).

But only you can answer this question for yourself.

And IF you only have ONE TIME you can workout, then here is your warning: do everything you can to guard that “only time” you can workout.

This means being willing to get to bed earlier so you take away your excuse for being tired and “needing” to sleep in longer in the morning.

It also means planning ahead (getting your clothes out, workout DVDs set or music ready to run) so you’re not wasting valuable time in the morning.

Know yourself and what it will take for you to actually workout. Then take away every excuse so you make your workouts a priority and a reality.

Closing Challenge…

I have a high level of faith in motivated, busy professionals because they know how to get things done.

Yet ironically and sadly, I hear all of the time, the workout time is often the first time to go when life gets crazy. I understand it but don’t accept it.

Or maybe you’re stuck in a workout rut and need a change of pace. Make the change today!

You know fitness is a HUGE area of being physically better and a must within your routine.

I challenge and encourage you to think through your workout times on a consistent basis. Adjust as necessary so you can see the success you want and need in this area of your life that only you can do.

Closing Questions…

What CAN you workout?

When Is BEST to Workout?

What Is DIFFERENT in my Life Right Now?

When Will You ACTUALLY Workout?

Why You Need to Implement the 5 Minute Kid Challenge

My favorite times  as a kid were when my parents or brother took just a few minutes to play with me.

I have vivid memories of those small investments of time some three plus decades later. Crazy!

How important is it for our kids to have those times with their parents? What is communicated to your kids when they ask you?

We may quickly respond, “I’m working” or “Not now”.

What they hear is “Work is more important” or “You never have time to play with me.”

 

I heard a great parenting quote once that said “In parenting, the days and sometimes the nights last forever but the years fly by.” (unknown) So true and why taking just a few minutes to play with our kids mean so much in the overall perspective of their lives.

As motivated, busy professionals our personal world (Be Personally Better) has a purpose outside of work and is manifested in our roles especially as a parent.

We need to be VERY careful how as a parent we take these precious moments that in years will be gone.

What we say and what they hear may be completely different. Hence the 5 Minute Kid Challenge.

Here are Three Reasons What You Should Implement the 5 Minute Kid Challenge:

1 – They Want Your Attention

Believe it or not, those little rascals want to spend time with you. The older they get, the less they may say it but it’s true.

I love nothing more when my 6 year old little girl says “Watch me Daddy.” Or when my 4 year old son says, “Catch me Daddy” as he’s already in mid flight!

I also love the challenge of when my 11 or 12 year old sons won’t straight out ask me to play but if I engage and ask, they’re off the couch and out the door with ball in hand to play. And then they don’t want the time to end. Imagine that.

Our kids want our attention. And if it’s been a long time since you’ve given it to them, just know it won’t take as long to get it back. Change that today.

2 – You Need the Investment

Do you realize you need these little pockets of time to engage in your kids? It’s prime time to climb into the minds and hearts of the ones that bear your name.

Some of my most memorable conversations have happened over puzzles and Legos or throwing a baseball. You have their attention and they’ll tell you anything if you just ask.

I’ve also had difficult conversations with my older sons while playing H.O.R.S.E. on the basketball court. (although we usually choose a Chicago sports team name)

We can use this gift of time to invest into these precious lives by asking questions, laughing, and creating memories.

But you need to make the investment. It simply won’t happen unless you use these times wisely.

3 – You Both Need the Relationship

This is not a one way street here. They want the attention and you need the investment into them but you both desperately need this relationship.

I’m horrified to hear fathers talk about the distance between themselves and their older kids. Scares the mess out of me and I never want to personally experience it.

If you go into the 5 Minute Challenge knowing you both need this time to build the relationship, this time will change.

You will be engaged and absolutely cherish this time.

What may seem like wasted time doing a mindless game is doing so much for both of you if you go in making the most of this precious time that one day you’ll wish you had again.

Here are some suggestions to implement the 5 Minute Challenge:

• Think in 5 Minutes Time Blocks

My brother was 15 years older than me and spent a ton of time with me since my father traveled an absolute ton. He was notorious for setting the old ticking timer for 5 minutes and I knew then it was “game on” literally.

Start thinking that you’re not committing your entire evening or Saturday to playing but 5 minutes here and 5 minutes there. You know when you’ll have 5 minutes and your kids will love it!

• Be Engaged

Don’t look at this as another task. This is precious time to invest into the life of your child. Bring your best.

When I first started doing the 5 Minute Challenge, my youngest son (4) would tell me to stop looking at my phone. How’s THAT for instant and honest feedback!

The phone or the tv can wait. Let’s be fully engaged for those five minutes.

• Spread Out the 5 Minute Wins

The goal is not to be “one and done” but to build into multiple 5 Minute Time Blocks with your kids especially if you have more than one.

Sometimes you can engage two or more children at one time for the 5 Minutes. Other times they want and need the one on one time.

My brother would let me know when he could give me another 5 minutes and I would actually plan it out depending on the weather, time of day, etc.

Make this to be something your kids look forward to and they’ll learn to make the most of the time. 

Mine do and here are visuals of the suspects!

Closing Challenge…

Are you playing with your kids? Or are you letting someone else do it for you.

I loved my time with my brother. But I wished it came from my father too. I don’t want to do that to my kids. Maybe you had a dis-engaged parent. Stop the pattern and start planning 5 Minute Time Challenge with your kids.

If you have more than one child, get creative. The point is finding quality time for your kids and realizing they need your attention, you need the investment, and you both need the relationship.

Think through your day of when you can begin to implement the 5 Minute Challenge. Those times are there. You just need to allocate them differently and creatively. And you’ll be SO glad you did…

Closing Question…

How Can You Implement the 5 Minute Challenge Today…?