Easy Yoga Moves That Can Refresh Your Mind

The ancient practice of yoga has been around for years and has helped many people get in shape, improve their flexibility and gain a better mind-body connection. There are so many different types of poses in yoga that can not only help the body but help the mind, and many people have yet to see the full potential of their practice and just what it can do to help them mentally. In fact, countless people actually use yoga as a way to help with anxiety, stress, mental alertness, memory and focus. 

If you want to start using yoga as a way to refresh your mind, the good news is you don’t have to be particularly seasoned in yoga or particularly flexible either. In fact, there are several very easy yoga moves that you can do with little experience that will help refresh your mind and leave you with a new, healthy perspective.


You don’t need to know how to pronounce this pose in order to use it and to benefit from its brain-boosting powers. This simple yoga pose is meant to be held for up to four minutes at a time and it can actually help promote better brain activity.Here’s how you do it:

  • Sit on the floor and spread your legs forward
  • Adjust yourself so you are in a comfortable position and place your hands on one side
  • Bend forward and feel a nice stretch through your back and into your tailbone
  • Keep extending your hands and try to get as close to your toes as possible, where you can still hold your stretch comfortably
  • Breath deeply and switch sides

Child’s Pose

Child’s pose is perhaps the most simple, and relaxing pose in all of yoga. Many people use child’s pose for the back or when they need to rest, but it can be great for the brain as well. This simple mood isn’t just restorative for the muscles but for the brain as well and it can help you feel refreshed and leave your mind feeling clear.Here’s how you do it:

  • Sit in your knees with the tops of your feet facing down
  • Bring your chest towards the ground, stretching your hands as far out in front of you as you can
  • Keep your arms by your ears and rest into your stretch, resting your forehead on the ground or turning your head to rest your cheek on the mat
  • Hold the pose for several minutes, breathing deeply, until you feel your whole mind and body relaxed and reenergized


If you are looking for a pose that will help relieve fatigue, clear your mind of distractions and help you feel refocused and reenergized, then cobra is the pose for you. This is a simple yet effective pose that you can hold and breathe into for 30 seconds at a time.Here’s how you do it:

  • Lay on your stomach and put your palms down on either side of your chest
  • Tuck your elbows in towards your body
  • Inhale and lift your chest off the ground so it faces the wall in front of you, putting yourself into a gentle, yet comfortable backbend
  • Keep your shoulders strong and push the tops of your feet towards the ground. If you can’t comfortably breath into the pose lessen the bend


This is a great pose to help soothe the body and the mind and to bring peace to your life while stimulating the brain.Here’s how you do it:

  • Sit straight but comfortably and spread your legs forward
  • Take a deep breath in and place the sole of one of your feet into the opposite inner thigh, folding at the knee joint
  • Close your eyes and concentrate on your breath, positioning your hands on your knees
  • Switch sides after a few minutes

Mountain Pose

Mountain pose is a really simple, yet effective pose that helps restore balance to the body and the mind. It is very easy and something you can do with hardly any space. This is a great pose for those who feel as though stress prevents their brains from working the way they want them to.Here’s how you do it:

  • Stand with your feet hip-width apart and your legs parallel to one another
  • Tighten your muscles and tuck your tailbone, leave your head lifted and looking forward
  • Inhale deeply and fill your lungs, raise your arms above your head and keep your palms facing each other
  • Look straight ahead, breathe slowly and deeply hold for 30 seconds
  • Release your arms for 10 seconds and repeat the process several times

One of the great things about doing simple yoga poses such as these is that they can not only help boost your brain but they can help with everything from flexibility and muscle tone to posture and digestive health. Yoga is a great practice for your entire mind, body and soul and with these simple poses you can start seeing the brain benefits almost right away.

The Hidden Art of Free Form Journaling

For most people, journaling is something from their past; something that they did when they were younger to recount their days or stretch their imagination. However, for those who abandoned the idea of journaling with the rest of their childhood habits, it may be time to start the process up again. 

The art of free form journaling has become one of the most proven and successful forms of idea generation for today’s busy and creative minds. Even if you don’t work in a particularly creative field, journaling can help you think out loud, form ideas, clear your mind, and help set up free-flowing ideas for the rest of the day.

It is a practice that has become so popular, that different organizations such as 750Words.com are helping those who want to begin free-form journaling to start making it a daily habit. The concept was actually based on the concept of Morning Pages, as depicted in the popular Julia Cameron book, the Artist’s Way.This site in particular, brings hundreds of thousands of individuals together so they can keep each other motivated and on task with this exercise. 

So, what exactly is free form journaling?

One of the most important features of free form journaling is that there is no real structure and there are no real rules. Most experts recommend writing between 500-1000 words at a time, but it can really be any length. 

For those who are new to the idea of journaling, three whole pages can seem like a lot, however, with free writing, this many words can be anything at all. There is no structure. You don’t even need to write in complete sentences. You can write out ideas, names, thoughts, stories, or partial phrases.

Think of free writing as a form of meditation that requires a little more effort and delivers even more results. With free form journaling you need to hold on to your thoughts just the slightest-bit longer, bringing a little more brain power to your relaxation technique. This is a great exercise for those who appreciate the serenity and clear-mindfulness that meditation brings, but who may find it to be too simple, or who may find it juts sends them to sleep every time they let their mind relax.

If you are just getting started, here is how free form journaling works.

  • Give yourself a limit on time, or on length, depending on which you prefer. When you reach your limit, stop. You are done writing, even if you think you could do more.
  • Make sure to write quickly so you can get as many ideas out as possible, but don’t write in a hurry. Don’t pause to think or to edit or read what you have already written. Your goal is to write until you have reached your goal and to do as much writing as possible in your allotted time.
  • Let the grammar rules go. For those who normally obsessive over commas, style, syntax, flow and proper punctuation, let it go. You don’t need to cross your t’s and dot your I’s even. These things do not matter, all that matters is the act of writing.
  • As you continue to write for your allotted time, don’t worry about running out of thoughts or ideas. If one stream of thought ends, start writing on something else. The words should always be flowing. It doesn’t matter if what comes into your head is nonsense or not.

It is really that simple. Chances are you will notice some of the parallels to meditation, and as soon as you begin implanting free form writing into your everyday routine you will see why free journaling has become so popular. If you are nervous about getting started and feel as though you won’t be able to write that long 750Words.com has a great little trick for those new to the practice.

If you are bored or uncomfortable with writing, what you’re writing about or this exercise in general, ask yourself why and start writing about that. It can be as simple as “I’m bored because I don’t like writing,” but it is a great way to start getting the thoughts flowing.

Many individuals who start participating in this daily exercise are shocked by the thoughts and ideas that come from their subconscious. They are thrilled with the mental clarity that their daily activities bring and they are often able to come up with new thoughts, ideas and solutions that they never thought were possible before.

While you may not be a writer, or particularly creative for that matter, or aspiring to create the next great American novel, it doesn’t mean that free form journaling isn’t for you. Push yourself, give it a try and see first-hand the way this activity can clear your mind.

What is Kaizen And How Can It Change Your Life for the Better?

Chances are, if someone came up to you and started talking about the term kaizen, you probably wouldn’t have much interest in the word or be eager to hear about what they have to say. While the term kaizen isn’t exactly a head-turning term for most, it is one that you may want to start paying more attention to, as practicing the art of kaizen can dramatically change your life for the better. 

What is Kaizen?

Kaizen is a Japanese term that describes the art of continuous improvement. While many in Japanese culture have been familiar with this term for some time, most people were first introduced to kaizen in the book Kaizen: The Key to Japan’s Competitive Success in 1986. Whether you are familiar with the book and this concept or not, the idea of kaizen is regarded as one of the important core foundations of Japan’s long-term success. 

Simply put, kaizen is based on the idea that big results can come from small changes that you make over time. It is not about big changes or quick results, it is about doing the little things to see the changes you want, and to constantly be improving and constantly doing these little things to make change.

It doesn’t just work in Japanese culture, although it is a way of life for many people living in Japan. Organizations from all over the world are starting to create a culture of continuous improvement within their workplace, to harness the power of this idea and turn it into actual results for their company.

So, How Does it Work?

Applying kaizen to your everyday life is actually extremely simple.

Think about kaizen in the way that you would think about losing weight through diet and exercise. You can starve yourself and run yourself ragged for a week if you want to drop a few pounds fast, but is that sustainable? No. You may lose some weight at first, but chances are you will only gain it back.

If you want to lose weight that you can actually keep off, you need to make small changes that are sustainable. It doesn’t mean cutting out every piece of junk food in one sitting, it will only cause you to relapse back to your old ways. It is about making small, sustainable and maintainable changes that can lead you to a healthier lifestyle.

Kaizen works the same way. It is all about making these small changes that you can sustain and utilize to become the best version of yourself possible. 

Here is how you can apply it: 

1. Come up with a small change or activity that you can repeat. What small change can you make to better your life or your work?

2. Use data to determine whether this new process is effective. Can you measure how it’s working?

3. Compare this process to the results you were seeing before. Are you saving time?

4. Continue to find new ways to achieve the same results and improve on efficiency. Can you make more small changes to get even better?5. Make a detailed, defined process that you can repeat. How can I write this down in a clear manner?

Then, go back and do the entire process over again.

This many seem very minuscule in terms of changes and rather exhausting when it comes to repeating the process, but it is a very manageable approach and one that is worth putting the time into.

Kaizen in the Professional World 

For many, Kaizen is a personal journey and a personal way of life to constantly be bettering themselves so they can be the best version of themselves they can be. However, kaizen can also be applied to the workplace.

In a work environment, a kaizen strategy challenges employees at all levels of the company to work together in a proactive manner to start making small improvements to their process. The idea is, if everyone does something small to improve their efficiency and work every day, as a whole the company will make big changes and big strides. 

Most work environments today focus on finding ways to make major changes by ramping up productivity, whether it is for a single project or for the long-haul. Kaizen, on the other hand, is all about small, improvements to better yourself. While it isn’t as extreme as some productivity solutions, it isn’t support to be. It is a way to streamline productivity and improvements and to make actual changes that are both sustainable and effective.

When all members, at all levels are utilizing kaizen to make small, instrumental changes in their workplace productivity, it can lead to massive results across the entire organization.

Whether you want to make changes at home or in the boardroom, give this practice a try and start making the small changes today that can lead to big changes in your future.

How Developing a Consistent Daily Routine Will Affect EVERYTHING

What is your daily routine like? When do you get up? What do you have for breakfast? Do you have coffee? Do you brush your teeth? Do you shower? Which one do you do first?

If you could sit down and write out exactly what your daily routine is for each and every day, what would it look like? Do you even have a daily routine, or do you generally do similar things every day? Having a routine is one of the best ways to add some structure into your day and to help improve virtually every aspect of your life. In fact, if you look at today’s most successful individuals, you will find that they all maintain detailed daily routines that don’t just give them structure but that actually help them become better, more successful individuals.

A book called “Daily Rituals: How Artists Work,” takes a detailed look into the lives and routines of some of the most inspired and intelligent people on the planet. The books looks at everyone from historic legends like Pablo Picasso and Charles Dickens to modern day inspirations like Anne Rice and Andy Warhol. While the list of artists, philosophers and scientists contains drastically different individuals, all of these individuals had some type of set routine. Some of them set goals for themselves, such as writing a certain amount before every day, others maintained strange hours, some preferred to work in bizarre locations, such as Maya Angelou’s “tiny, mean hotel room.”

Either way, looking at the lives of these individuals will highlight a few key things for readers. In general, these wildly successful talents all have a few things in common:

  • They work very long, very hard hours
  • Most profiled individuals got up early
  • A majority of these individuals work within two hours of waking up
  • Most of the individuals featured followed a strict daily work schedule and set goals for themselves (such as number of hours or number of words)
  • The artists profiled in this book adhere to their routines almost fanatically

What is most important is the ritual, the routine habit they created to better their lives. If you haven’t developed a routine such as this for yourself, there is no better time than the present to jump on board and start making a routine that works for you.

If there is one major takeaway from this study of successful individuals, or virtually any other look at the lives of today’s most successful artists, it is that habits are the key to successes and productivity. 

The main reason that successful people like the artists in this book, or virtually any successful individual you meet, tend to be so focused on their routines, is because it helps them get more things done. Having a routine that includes blocking out sections of your day means, having time for specific tasks, whether it is working, doing projects or going to the gym.

Procrastination can also become a thing of the past with a routine. So many of the talented individuals highlighted in “Daily Rituals” are actually writers, who would set daily writing rituals for themselves so that they could stay focused on their work and getting their deadlines meant and projects done in a timely manner. 

However, routines are about more than getting things done. When you have a set regimen you are much less likely to have stress and anxiety impacting your life. Living a daily, chaotic and unorganized life is only going to breed more feelings of chaos and disorganization. This is why setting strict schedules and routines are valuable tools used for those with conditions ranging from bipolar disorder to dementia. This type of routine can also have a positive impact on the quality of sleep you are able to get during the night as it can help regulate your body’s internal clock.

In addition to the mental health benefits, those with set routines are actually much more able to set good habits and break bad habits while they’re at it. Since the key to making something an actual habit is repetition, it is easier for those with routines to replace their bad habits with good ones. Experts say it will take a few weeks in order to turn an action into a habit, but with time it can actually become a new, more positive part of your life.

Whether you are finishing your novel, trying to make more time for the gym or just want to get a better evening of sleep, the best place to start making a detailed daily routine for yourself. With time, it can change your life in ways you never thought possible. What rituals are you going to start creating for yourself this year?

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 and Importance of a Trading Journal

The art of successful trading, no matter how big the stocks, is a rather big, rather complicated and at times rather stressful process. The world of trading has been changing constantly over the past several years, thanks in most part to the introduction of online trading. However, if there is one thing that has stayed constant in the trading realm, it is the use of a trading journal.

Trading journals are simple organizational tools that have been helping the world’s most successful traders keep track of their trades. If you ask some of the most revered traders, chances are they will tell you that they keep a detailed trading journal. However, in today’s market, fewer and fewer traders are maintaining their own journals, or they aren’t using them efficiently.

For some, the idea of keeping a journal in a world where everything has become automated seems like a waste of time. Others may not believe in the power of a trading journal, and may think they can find success on their own without keeping track of everything. 

However, if you are struggling with your own trading efforts and want to revamp them in the New Year, then a trading journal is the must-have tool that you need to focus on to help with your organization and your success as a trader. If you haven’t considered a trading journal yet, or feel as though you aren’t using your journal properly, here is some insight on the power and importance of a quality trading journal.A

High-Performers Most Trusted Tool

There are many people that live by the old adage of learning by doing. Maybe there are a few situations where this can be applicable, but it is not an adage that you should apply when it comes to your money. You need to be able to track what you are doing so that you can improve on it.

You can convince yourself that you are doing alright with your trades as long as your account doesn’t get too low, but if you aren’t actually looking at the data, you will have no idea where your money is going on how you are actually performing. It is easy so easy to convince yourself everything is fine if you just don’t look at the data. Trading journals help you learn and give you a harsh dose of reality regarding what is going on with your money and your trades.

Your Guide to Making a Plan

One of the best things about trading journals is that they keep traders organized, and they help them develop a real, set actionable plan. If you mindlessly make trades and don’t really keep yourself organized, you are never going to learn or get better, no matter how much time you spend doing it. The trading journal will help you get to know yourself better as a trader and it will help you stay organized with the decisions you are making.

If you want to separate yourself form the back and from other amateur traders, then a trading journal is the way to do it.

A Lesson in Review 

No matter what you are trying to succeed in, whether it is trading, running, playing the piano or anything in between, in order to be successful you need to be able to keep track of your performance. Perhaps it’s recording your time on a certain run, watching videos after a game or listening to the playback when you perform a song. Everyone in a competitive sport, field or competition has some way to track their success so they can go back, review and tweak as necessary. 

This is all part of training and all part of perfecting your craft, no matter what your craft is. A trading journal is a tool that can let you do this. Just as football players obsessively watch tape of themselves and of others before a big game, you need to review your performance as a trader before you make trades, so you can take a look at your past performance and make changes based on the data that you have.

If you are diligent about writing down your experiences in your trading journal and then going back and actually reviewing that information regularly, you are going to start seeing some major changes in your life and in your trading success.

If you haven’t been using a trading journal yet, or if you have become lax with your trading journal efforts, then there is no better time than the present to consider making a change and to start utilizing a detailed trading journal to your advantage.

Meditation and Its Power to Lower Stress For Traders

If you could think of one word to describe the work environment it would likely be stressful. The high-stakes and pressure-filled situations that make up a traders life can make this job one of the most difficult and demanding jobs in the world.

However, the stress that comes with trading shouldn’t just be accepted as a part of everyday life. This unaddressed stressed can impact quality of life and lead to a number of serious health issues ranging from high blood pressure to heart disease. Furthermore, people who live high-stress lives are more prone to overeating, psychological issues and emotional instability. In short—your stress can make your life very unhappy.

While there isn’t much you can do to completely remove the “stressful” elements of the trading market, there are things that you can do to better manage the high-pressure situations that come your way while trading so you can live a less stressful life.

This all begins and ends with mindful meditation. If you haven’t yet tried the simple act of mindful meditation, here are a few ways you can start using it to improve your life and lower your stress so you can be the best trader possible.

Getting Started With Mindful Meditation

For most people who are new to the idea of mindful meditation, getting started may seem like a challenge, but it really is quite easy thanks to the number of resources that are out there today specifically on mindful meditation.

The great thing about getting started with meditation is that it is so much easier than most people assume. In fact, there are even apps and websites that are designed specifically to help people learn how to relax, unwind and release the mental tension and stress that is holding them back.

This includes sites such as Calm. This simple, mindfulness meditation app was created to help teach people how to calm their minds, so they can increase awareness and develop more concentration. It also helps people develop a greater awareness of their emotional habits and thought patterns.

Whether you use an app like this or any other mindful meditation tool, chances are you will find that with regular mindful meditation, you will start to develop a sharper mind and you will be able to concentrate more as you learn to break bad habits and avoid distractions. For dedicated traders who want to make the most of their time and of their trading efforts, there is no better tool than a sharper mind.

Imagine being able to block out all of the distractions of phone calls, background noise, emails and the pressures of the world around you to just be able to focus on the trade you are about to make. It would make a great deal of difference not only in how long you are able to dedicate to trading but how effective you are while you are trading as well.

A Stress Lowering Tool

Nothing will take stress out of the life of a trade quite like being better and more efficient at trading. However, this isn’t the only way that mindful meditation can help with trader stress. Studies have found that those who regularly practice mindful meditation can actually lower their blood pressure and report to experience less stress and anxiety.

The great thing about mindful meditation as a stress-lowering tool is that you can do all types of mindful meditation to lower your stress, beyond the apps that are available today. Every person is different and every person handles and manages stress differently. This is why it is so smart for traders who want to see the stress-relieving effects of mindful meditation to try some other mindful practices as well, until you find the form of mindful meditation that actually works for you.

Mindful Breathing is one option. Just taking a few moments between trades or in the middle of the day to take five, deep mindful breaths. Pay close attention to your breath and where it goes in your body as you breath in through your nose and out through your mouth. It only takes a few seconds, but it has an amazing ability to help you refocus.

Mindful Walking is another way that many people find a way to incorporate mindful practices into their everyday lives. Chances are you are going to be walking quite a bit during your day, even if it is just through your office, or through your home. Start practicing mindful walking by paying close attention to every step you take with sincere awareness, just as you do with mindful breathing. It is a nice refresher for the middle of the day and can help clear the mind and refresh the body.

Living in the high-pressure world of a trader is going to come with a number of unique hurdles and challenges. However, those challenges don’t have to become stressors if you start incorporation mindful meditation into your everyday life.

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?