5 Great Benefits of Walking Mid-Day and It’s Effects

Walking. It is such a simple activity and something that most of us do regularly each and every day. However, because so many of us are used to walking on a regular basis, so many of us end up taking walking for granted and ignore just how important it is. One of the best ways that you can utilizing walking to your advantage is to start getting up and walking in the middle of the day. 

Walking is so natural for us all. You don’t need to learn a new skill or form of exercise and you don’t need to invest in any tools or expensive equipment. We all know how to walk, which means you can get up, get started and start doing this today.

Here are some of the best benefits that come with taking a midday break to start walking and how they can help change your life for the better. 

1. Walking Can Help You Become More Disciplined 

Chances are we all need to have a little more discipline in our lives. Having more discipline can help you be better at your job, help you actually make it to the gym every day and help you exercise more control in your life. Imagine having the discipline to break bad habits and finally change your life for the better.

If you start being disciplined by walking each and every day at the same time, you won’t only form a great healthy habit, but you can start getting in the habit of being more disciplined. Forcing yourself to be disciplined about something as simple as daily walking can only help breed more discipline in your everyday life.

2.Walking Has Some Great Health Benefits

One of the best things about walking every day in the middle of the day, instead of doing any other relaxing activity, is the health benefits. Walking is one of the simplest, yet most effective forms of exercise out there because it is not only low-impact but because it can have some truly outstanding benefits on your health and well-being.

This includes help with maintaining healthy cholesterol levels and blood pressure. Assisting with vascular stiffness, reducing inflammation and helping lower the risk for obesity and diabetes. Plus, since it is an aerobic form of exercise it can help you maintain a healthy weight as well.

3. Walking Can Help Boost Your Creativity

If you have been struggling to come up with some fresh, new ideas for your latest project or plan, then talking a mid-day walk may be just what you are looking for. Walking, even if it is just for a few minutes during the day, can help clear your mind and allow you to refocus so that new, creative ideas can start flowing in.

If you have ever found yourself with writer’s block or overcome with the feelings of being completely stuck on a project, try getting out and walking, you may be surprised to find what your mind stumbles upon.

4. Walking Promotes More Focus

We could all be a little more focused during the day, which is why taking a mid-day walking break is so important. Studies have found that people who get up and do minimal exercise like walking tend to help people become more focused and more productive. The break from sitting at a desk, the endorphins from exercise and the mental clarity that comes with walking can all help you become more focused when you return to work.

Need more proof? The University of Birmingham actually did a study on walking during lunch breaks (a great time for a mid-day walking break) and they found that employees at traditional desk jobs who did this had less tension, more enthusiasm and they were able to handle stress better in the workplace.

5. Walking Gives You More Energy

Research has found that walking for just 15-30 minutes per day can actually act as a huge energy boost, leaving you feeling more refreshed and focused. Next time you think you need a mid-day caffeine boost, try getting up and walking instead. Chances are you will come away with feelings of clean, natural energy that will take you through the rest of your day.

Keep these benefits in mind. All you really need to do is 15-30 minutes of concentrated walking in the middle of the day in order for you to make the most out of this exercise. This little mid-day break is easy, effective and it may end up changing your life for the better. 

How Traders Can Bring Simplicity to Their Lives

The trading world can easily get complicated, to say the least. The complexities of managing trades, relationships, finances, and every hurdle in between can all make a job as a trader extremely stressful. Whether you are a professional trader full-time or work in virtually any field, if your work life feels cluttered, you feel underutilized and overworked or you frequently feel that you are always busy, but not necessarily productive, then your work life may be far too complicated.

This is when it is time to start simplifying. People often feel this way in the workplace because their professional lives are too cluttered and they need to find a way to cut through the clutter and the mess in order to simplify things and get more done.

Whether you call it and essentialists mindset or a simplicity mindset, taking this approach to clarifying, decluttering and simplifying can truly change the lives of those who feel overwhelmed or bogged down by their professional life.

What is an Essentialist Mindset?

An essentialist mindset is not about getting everything done, or even about getting more done, it is about getting the right things done. When adapting this simplicity mindset in your professional life, don’t think about it as a management technique or a strategy to boost productivity, think of it as introducing more discipline into your life.

In order to cut through the clutter and to improve and simplify your professional life, you need to be disciplined in determining what is completely essential, and blocking out everything is not. What does this do in the end? It helps busy professionals focus on the things that really matter so they can get done, get done right and get done efficiently.

If you are more specific and selective about what you are focusing your time on and choose to be disciplined enough to only hone in on the essential tasks in front of you, then you will start to see that clutter, stress and feeling of being busy yet not productive melt away. 

This mindset is all about taking control of your life and of your time and choosing where your time and energy goes, instead of letting others do it for you.

The Discipline of Doing Less 

If you want to really adopt this essentialist mindset and apply it to your everyday life, then you need to know how to make it applicable to your situation. Simply put, this mindset is all about having the discipline to do less. This doesn’t mean being lazy or saying “no” to everything that you don’t want to do, it is all about discernment and about honestly choosing what responsibilities are the right ones to focus on.

In our world today, there is so much emphasis placed on being able to do more, work more or fit in more to your day. It can be all consuming, it can be stressful and it can lead to a very overwhelming way of life.

So, if you want to start simplifying, the first thing that you need to do is to focus on what you really want and narrow down what it is that you actually want to achieve. You can’t “have it all” you need to focus on what is important and what you want to accomplish, so you can block out all of the rest.

Once you have done this, here are some tips on how to actually cut through the noise and focus on this achievement that you feel is important.

  • Take your time before saying “yes.” This is a great practice for traders who often find themselves thinking too quickly on their feet due to the fast-paced nature of their workplace. Take your time when making decisions. Don’t let external pressure make decisions for you.
  • Don’t let endowment rule your life. There is a very substantiated theory that we value opportunities and objects more if we don’t have them. Just because you don’t have something, it doesn’t mean that it has a higher value. In other words, the grass isn’t always greener.
  • Avoid FOMO. FOMO, or Fear of Missing Out is a serious issue that impacts many people. You need to get over your FOMO and accept the fact that sometimes there is great joy in “missing out” and that new opportunities can come when you say “no.”
  • Don’t make life about being popular. One of the biggest things that causes people to get in these cluttered, stressful environments is that they worry so much about being popular and what other people think about them. Don’t worry about doing things that will get people to like you in the short-term, worry about earning respect for your success in the long-term.

The key to making this work of course is control and discipline. The essentialism mindset can work for any person, even high-stress traders, and it can help you cut through the rest of the clutter in your life so you can focus on your trades and focus on making money. However, if you want it to work, you must be willing to sacrifice, give up certain things and be disciplined enough to ignore the outside distractions that are getting in your way.

Cold Exposure Explained

In today’s market, experts and health care professionals alike are trying to find new ways to introduce natural therapies to become more youthful, energetic and healthier. One of the biggest trends within this industry is known as cold exposure, and it is helping countless people from around the globe to improve their overall health and well-being.

So what exactly is cold exposure? 

As the name suggests, cold exposure is the act of purposefully exposing yourself to extreme cold conditions. One of the biggest benefits of putting the body in such extreme colds is to help increase metabolic rate as it will produce heat in the body that can cause weight loss.

However, long-term studies have found that there are even more benefits of cold exposure therapy, which is why so many people looking for natural ways to treat chronic ailments are trying cold exposure therapy help their bodies recover.

Athletes have also been using cold exposure therapy as a way to treat minor injuries and to help prevent the body from going into a state of stress following an injury. With cold exposure therapy, you are putting your body in a state to help kick their repair mechanisms into overdrive, so after a workout your body will rebuild its muscles even stronger than they were before. It is the same approach the body uses to help itself recover from muscle tears.

While cold exposure therapy can be as simple as going outside in freezing temperatures wearing little clothing, there are studios around the country that have created special chambers for those who want to quickly and easily try this therapy solution. There are others that cover themselves with “ice vests” that will help bring their overall body temperature down.

The Wim Hof Method

One of the biggest proponents of cold exposure is a man by the name of Wim Hof, who developed the Wim Hof Method. Hof has become an international sensation in recent years not only from his cold exposure therapy programs but from some of his truly unbelievable stunts and achievements.

He climbed Mount Everest in only shorts and shoes, ran a half marathon barefoot in shorts during a brutal Finland winter, and he holds 20 Guinness World Records all related to exposing himself to extreme colds.

This is where he began teaching others about cold exposure. Cold exposure is part of his three pillars of training which includes purposeful breathing, regular meditation and the addition of cold exposure.

The focus of this program is to help you improve your health, well-being and your immune system. The focus of the program is on more than just weight loss or overcoming a hamstring injury, it is about discipline, mental toughness and focus.

Hof, also known as “The Iceman” developed his system to help people manipulate their immune system so that it can adapt to situations where the body is under stress. This can be from an illness, or a change in environment, or simply mental stress. 

Wim Hof created this method based on the ideas that the average person fails to exposure their body to different environments on a daily basis. If the body was exposed to these varying elements, it would be better equipped to handle stress when it presents itself. In short, we aren’t pushing our bodies enough on a regular basis, so when our bodies are pushed from stress, they fail to recover.

According to the Wim Hof Method, doing these regular cold exposure exercises will help you gain more mental clarity, lower your stress levels and look and feel stronger and more toned. There is also a mental benefit that comes with adding this sort of disciplined stress-inducing experience to your routine, which the method claims will help build mental toughness and focus.

No matter what approach you choose to take when it comes to exploring cold therapy, there is a great deal of research that has been done on the process of taking your body and putting it in an extreme situation such as this. Whether you are trying to treat an injury, build muscle, improve your focus, boost your immune system or just lose a few pounds, this therapy may be the key you have been looking for.

As one of the new, most talked about natural therapies on the market today, cold exposure is getting a great deal of attention. Have you tried cold exposure therapy yet? 

A Pre-Bed Routine That Can Actually Help You Succeed

After a long day of work, finally crawling into bed at the end of the night can be one of the best parts of your day. After all, sleep is essential to helping your mind and body recover and get ready for the next day. However, just getting into bed and actually getting sleep every night is only half of the battle. If you look at today’s most successful individuals, you will find that they don’t just get sleep every night, but that they have a pre-bed routine that they rely on to help them get the right type of rest and get ready to take on the following day.

A pre-bedtime routine is one of the best ways to get your body into rest and relaxation mode so instead of tossing and turning all night you can actually drift off and get some rest. If you haven’t developed a pre-bed routine, there is no better time to start. Every person is different and every person is going to have a different bedtime routine that they rely on every evening.When it comes to making a routine such as this for yourself, here are a few tips that can help you make the most of your pre-bed routine.

1. Find A Relaxing Activity You Enjoy

The more you can do to relax right before you go to bed, the better off you are going to be. Whether you find meditation to be relaxing, prefer to read or if you like taking long bubble baths, make sure you find an activity that appeals to you.If you aren’t a fan of baths, don’t force it just because it helps other people fall asleep. Knitting may be your thing. Either way, taking some time for yourself before bed can help you unwind, relax and get your body ready to recuperate after a long day.

2. Start Your Routine 30 Minutes Before Bed

The key to a successful pre-bed routine is making sure that your regimen is not too long and not too short. A great time frame is around 30 minutes. Set this time aside for yourself every evening.Wash your face, brush your teeth, enjoy your relaxing activity and try to do it in the same order. It will help your brain get into “sleep mode,” and it will actually help your body relax naturally as it knows you are about to end your routine by going to bed.

3. Make A Regular Sleep Schedule For Yourself

This is one of the biggest sleep-related pieces of advice out there, but it is one that shouldn’t be overlooked. Set a sleep schedule for yourself. Go to bed at the same time every night and get up at the same time every day.Doing this will drastically change the quality of sleep that you get and help you feel more rested in the morning. It will also help you fall asleep easily when it is time to go to sleep.

4. End The Day On A Positive Note

One of the biggest things that prevents people from falling to sleep when they lay in bed in the evening is stress and worry. Try to end your day on a positive note. Maybe this includes simply listing five things you are grateful for before you go to bed, or doing something you enjoy before you fall asleep.Many people have found success by allotting time earlier in their day to write down all of the things that they are concerned about or that may worry them. Give yourself 10 minutes in the afternoon to write these things out and get them off your chest, so they don’t keep you up at night.

5. Disconnect From Work

A clear mind is a predecessor to a good night of sleep. If your mind is preoccupied with work and you are feeling overly stressed, it will be extremely difficult for you to fall asleep. Your pre-bed ritual is all about you, not about work, so actually take the time to disconnect.Turn off your phone and put your tablet away. After all, in addition to clouding your mind, looking at too much blue-light from technology can keep you up even later.These five easy tips can be essential to helping you create a pre-bed routine that can improve your quality of sleep and help you be more rested, focused and ready to take on the day when morning comes.Every person’s pre-bed ritual is different, let us know what you do to prepare for sleep in the comments below.

Detaching From Technology- The Benefits And How You Can Actually Do It

Chances are you have read some type of article about how you need to start letting go of all the technology you use and “disconnecting” from your devices. While so many experts and gurus will tell you the importance of taking a break from technology, it can still be a rather difficult undertaking. Before you make an effort to actually detach yourself from your technology, it is important to understand the benefits of detaching from your technology. Here are some of the key perks of taking the time to turn off your devices.

  • It can give you a sense of renewal as you enjoy some peace and serenity away from technology and the information overload that comes with it.
  • It can help you recover from stress. For most people, staying hooked to their devices means staying hooked to the stresses from their job. Unplug to allow yourself time to recover from the stresses that get you down.
  • It helps you set healthy boundaries. If you are looking to maintain a better work-life balance, then your key may be turning off your technology when you are home. It can give you time away from work and time for yourself.
  • It gives you time to spend with your friends and family. There are more important things in life than checking emails and getting social media updates. Instead of keeping your head buried in your screen, start focusing on those that matter most to you and spending time with the ones that you love.
  • It can help you sleep better. Countless studies have shown that those who turn off their devices before bed time and give themselves space from their screens are able to fall asleep faster and get a better quality of sleep.

So, you know just how beneficial turning off your devices can be, but how do you actually start creating some healthy distance between you and your favorite devices. It can be more challenging than it seems to just turn off your connection to the outside world, but here are some tips to help you get over the hump.

  • Give yourself a schedule. Just as you schedule time to do certain things, make sure you schedule time to not be on you devices.
  • Set a pre-bed routine for yourself that doesn’t include technology. One of the best things you can do for yourself is to get quality sleep. Yet, if you spend most of the night staying up in bed reading emails, you aren’t exactly going to get the best quality sleep.
  • Tell yourself the world can wait. Sometimes, the lure of the internet is the biggest draw of technology for people. Whether you are watching the markets or looking to see what your friends are doing on social media, tell yourself these things can wait.
  • Go on a digital detox. If you really want to “shock the system” after spending too much time with your technology, go off the grid and keep your devices off for a day, a few days or even a week, it will detox your system and help you start fresh with a new, less technology-dependent routine.
  • Start your day off on the right foot. Instead of getting up and immediately turning on the TV or checking your phone for emails, boost your brain with some non-tech activities such as meditation. It will help you get in the right mindset for the day and won’t have you feeling bogged down with tech-overload.
  • Exercise. It is easy to find yourself in a tech haze during the day when you have been buried in your technology. A great way to give your mind a much-needed break is to get a little exercise. It will help you detach, it is good for you and it will help boost your endorphins, leaving you in a better mood.

Once you make disconnecting part of your daily routine, you may be surprised to find just how easy it is to take some moments from your day away from the screen. Chances are you are not only going to feel more rested and refreshed, but you are going to enjoy these additional opportunities to spend quality time with those that matter most.Detaching from technology can be a big challenge for any person, but it is an important part of finding balance in your day. How do you detach from technology when you need a break?

The Power of Rising Early

Image Source: Twitter Profile 

Retired US Navy SEAL Jocko Willink has a huge following on social media. Log on to this former seal’s Twitter and chances are you are going to start seeing plenty of pictures of his watch when he gets up and gets ready to take on the day. There are even better chances that the watch is going to read around 4:30 A.M. 

Even though Willink is no longer an active Navy SEAL, he bases his entire life on the strict scheduling concepts he learned during his time with the Navy. Willink credits his ongoing success in life after the SEALs with getting up early and getting ready to take on the day. This is something that he details in his book “Extreme Ownership: How US Navy SEALs Lead and Win.” Willink co-wrote the book with his former platoon commander Leif Babin.

According to Willink, in the world of the SEALs, discipline was the difference between being a good seal team and being an exceptional SEAL team and it all starts with getting up early, with the top tier SEALs always rising before everyone else. 

Today, Willink teaches this type of discipline to employees, managers and corporations around the world, through his work with Echelon Front. However, you don’t have to be a Navy SEAL or even a top-tier executive at a major company in order to start applying this “early to rise” discipline to your everyday life, and the benefits of getting up early aren’t just for the top-tier of the Navy SEALs either. Here are some of the best benefits of getting up early that can start changing your life for the better.

Waking Up Early Can Help You Keep a Healthy Diet 

Most individuals who tend to sleep in late, also find themselves rushed in the morning after attempting to savor every spare minute they can in bed. These individuals also are significantly more likely to skip breakfast in the morning. Studies have found that individuals who get up early are more likely to eat a healthy, balanced breakfast and aren’t as likely to overeat at lunch. A healthy breakfast also helps you build good eating habits throughout your day and can help you get the nutrients you need all day long.

Waking Up Early Can Enhance Your Productivity 

If you want to be as productive as possible, then getting up early may be your key to success. A Harvard study on productivity, personality and early rising found that those who get up earlier are more likely to have long-range goals for themselves and feel like they get more accomplished during the day. Those who get up early also tend to have better planning, goal-setting and decision making skills, and have more energy throughout the day to accomplish what they want to do.

Waking Up Early Gives You a Chance to Get More Done

When you wake up early, you have the opportunity to get more things done off your “list” at a time when you can focus, and don’t have to worry about distractions. Imagine how much you could get done, how many emails you could check, how much focus you would have if you were able to work when no one else was awake? If you get up and get going in the morning you can get so much more done without distractions in your way, as you watch your growing “to do” list gets more and more checks on it.

Waking Up Early Helps Improve The Quality of Sleep You Already Get

Getting between 7-8 hours of sleep is extremely important and it comes with a number of great benefits that can drastically improve your life. Those who get up earlier are not only more likely to get enough sleep every night, but they are much more likely to have established sleep routines, making it easier for them to get up at the same time every morning, and fall asleep at the same time every evening. The result is better sleep each and every night.

If you want to make a resolution for 2017 that will actually make a complete difference in your life, consider taking a page out of former Navy SEAL Jocko Willink’s bookand challenge yourself to get up earlier every day. You will be surprised by all you can get done while the rest of the world stays in bed. 

Review of #traderchecklist Instructional DVD by @timothysykes Chapter 7

Click here to get Timothy Sykes Trader Checklist 100% for FREE.

seven

Table of Contents for Review of TraderChecklist

Summary:

Quick but good chapter. Actually while I normally think more is better I think brevity in this case in a positive. Sykes goes into actually implementing the SSS in 4 different stocks. It is a capture from pre market back in July so the actually tickers do not really matter. What is valuable is hearing and seeing Sykes thought process and how he actually weights each criteria in the 7 categories.

The Sykes Sliding Scale is not an exact science but it is a solid method to help decide whether a stock is a solid trade setup for YOU. And what I really like is it helps rank all the potential trades of the day. I prefer to focus on as few stocks as possible and watching Sykes go through examples is very helpful to refine this process.

Notes:

Pre market watchlist building with StocksToTrade

Use pre market as a guide

Earnings discussion and time based chart stamping in StocksToTrade

PEIX, EVOK

S13-G Filing

Bad sushi, beat down stocks
-not always worth buying just because they are cheap

Trader Checklist Demo with PEIX

http://profit.ly/sss

7/28/2016 Examples

PEIX – 56 on the SSS nothing amazing setup wise

EVOK – 52 SSS

MDGS – 67

MDGS not ideal but good example of showing “weighting” of potential plays and which to focus on

Good example of thought process in flux.

GRPN – 61

Hypothetical on GRPN – 73

Recent Podcast appearance with @million_first

Recently I was fortunate enough to be asked to appear on an up and coming podcast “The First Million.” Not sure if I deserve to be a guest but I had a great time doing it. The guys starting this podcast up were awesome to talk to and did a killer job as hosts.

LOGO

If you have a minute check out the podcast and also follow them on social media. Even if you don’t enjoy listening to me ramble on for an hour give them a follow, I see big things coming from these guys and this podcast.

The primary focus of this podcast is my early entrepreneurial experience creating a startup in my early 20’s and then focusing on my daily routines and methods. Most of which are stolen from other peak performers like Tim Ferris, Jocko Willink, Joe Rogan etc.

If you enjoy it or even if you don’t, if you make it to the end of it, drop me a line and let me know what you think! Thanks

Twitter:

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Website:

podcast

Watchlist for 4-28-2016 – Members Only Webinar Tonight @ 8PM – @investorslive

Today’s Watchlist

Man I can’t want for this trend to change.. Seems like weeks/months of oil and gas on every scan every night. Commodity plays are so annoying and border on complete toss-ups in my opinion, so hard to find an edge. I’m basically working on trading around VWAP on them, really difficult to create a plan without some sort of indicator to bind to.

Reminder, members only webinar at Investors Underground tonight:

TBW_April28

Today’s List: Full list from Yahoo Finance

Uni-Pixel, Inc. (UNXL) -NasdaqCM

Event coming up so I’m probably mostly in watch mode, will look for a parabolic up or a fade to crack. If it grinds sideways I’ll wait for the event and hype to fade.

UNXL

Legacy Reserves LP (LGCY) -NasdaqGS – Bonanza Creek Energy, Inc. (BCEI) -NYSE – Denbury Resources Inc. (DNR) -NYSE

These three are IMHO the “junkiest” of the oil and gas, will watch parabolics or fades under VWAP. I traded LGCY yesterday for small losses, did not respect the VWAP. But there was not that much going on so I tried it.

LGCY

BCEI

DNR

OncoGenex Pharmaceuticals, Inc. (OGXI) -NasdaqCM

Instead of oil and gas, I should have been watching/trading this POS. Grr…. Watching for pops and more fail.

OGXI