WATCH YOUR MOUTH!

Mouth
Building any business is scary.  You want to make your investment a HUGE success immediately!  You LOVE the products, the people, the mission, the company, and you can’t wait to share it!  But the problem starts to reveal itself quickly!  You don’t understand why your business may not be growing.  Why do people show interest then disappear?  One of the biggest challenges in starting your business is building confidence.  Having a strong self and level of confidence in what you do know will carry more weight in trying to learn everything about the company and trying to explain it all to your contact.

You don’t need to know everything about the company.  Period.

Think of when you started a new job.  The BIG one, the one you first got out of college, the one where it’s your “career”.  That first day, that first week, that first month; were you required to be an expert?  To have all the systems down? To know everyone’s name and their job title and description?  To have all the products memorized, know the ingredients or how it was made?  Obviously, the answer is, no!  If your employer expected this of you, they surely are not doing a great job with being a leader in management position.
Wasn’t it funny when you finally discovered that bathroom that was just around the corner, super close to you, when you had been walking clear across the building as that was the only bathroom you knew?  Or how easy it was when you figured out how to finally use the client database when it was like a foreign language to you at the start?

Why am I bringing this up?  Because I’d like for you to feel what you should feel when you start something new.  You can’t know it all, and you won’t know where all the bathrooms are i.e: shortcuts.

So stop trying to be an expert, success, know it all.  Just be confident in what you do know and what you are passionate about.  Now, this leads me to the REAL topic at hand.

When speaking with someone about the possible option of joining your business, working with you, or buying this product, the choice of words you use tell the story.  Wouldn’t you love to have your next conversation hidden camera video taped?  You could learn so much!  How your body language is.  What you say.  If you are confident.  If you puke all over them with details and more details.  If you even ask them a question or let them talk. If you know what their primary need or interest is.

Keep it simple.  Stay confident in what you do know and what you are passionate about.  The choice of words you use will bring up the feeling for result in the conversation.  If you tend to speak with negative words, (it’s not this….you aren’t….you don’t have to that…it isn’t going to be…) you will create a wall and a negative feeling for the person you are speaking to.

You help them feel what you want them to feel all by the words you are choosing.

Nothing feels worse than the feeling of defending yourself or your business in a conversation.  If you have moved the conversation into this direction, pause, and nicely end the conversation.  You won’t ever be able to convince a negative nelly as well as someone who just doesn’t believe in your mission.

Keep it simple, keep it positive, and keep the conversation about them.  It’s not about you.

The 80/20 Rule

80/20 RuleI’m such a huge fan of this rule in my life and those that I Coach and train to get themselves healthy – The 80/20 rule! This approach is an excellent way to go about your program and will not only help you see optimal success, but in most cases, will also help to ensure that you stay healthy as you go along as well.

Your ears perk up? Sounds like something you can do? But what is it really? Super easy and something YOU can be successful with, let’s just break it down.

The 80/20 Rule

What the 80/20 rule essentially states is that in order to see best success, you should be maintaining your program and nutrition plan 80% of the time, while the other 20% of the time, you can relax on your current regime (sort of).

When most people start up on a fat loss diet plan, one of the first things they always want to know is, ‘can I eat X food’?

There’s always something that we naturally crave that we simply do not want to give up.

Many diets won’t allow it however. They expect you to be 100% perfect at all times. But, who is really 100% perfect in the real world? Or, who wants to be 100% perfect, 100% of the time? You’ll drive yourself mad!

Trust me, I’d be doing you a disservice if I led you to believe I was 100% strict and perfect on my diets and workouts, 100% of the time! I certainly have made significant changes, but I’m not perfect either…I’m just human.

But here’s the secret….come closer to your screen and read this >>> Giving yourself that leeway – and knowing that 20% of the time you can actually relax on your regime (again, sort of) without guilt will do amazing things for helping you stick with the program.

When you adopt this rule, then foods do not become ‘never eat’, they become ‘eat later on’ and ‘less of’.

This simple shift in mind frame as you go about your diet is going to make the diet more enjoyable, make you feel more compelled to stick with it, and help to ensure that you maintain a positive relationship with food.

As soon as you start putting food on the ‘never eat’ list, that’s when you run the risk of problems coming about with regards to long-term eating behaviors. Let’s avoid that, as it’s simply about changing your relationship with food and how we look to it for sustainability.

Making This Work For You

So to make the 80/20 rule work for you, designate a time throughout the course of your dieting program where you will indulge in your favorite foods.

Perhaps it’s one cheat meal each week. Notice I said cheat meal, not cheat day. As, if you have goals, you’ve got to continue focused on the 80%, as cheat days, only allow for your body to be put in a tail spin and eventually spiral out of control and revert back to old habits that perhaps got you to your current state. Right?

Think about what will work best for you and then go from there. Perhaps you allow yourself to look forward to enjoying a cheat meal on Saturday evenings. Maybe that’s historically the evening you go out with your spouse, family or entertain with friends. Allow yourself to enjoy that meal and evening without guilt, although keeping your goals in focus.

Remember though, that it will be important that you do keep these cheats under control. You aren’t going to see optimal results if you let yourself go on a full out binge once per week. The calories you consume will simply overtake the calorie deficit that you created in most instances.

Instead, keep it more moderated. And, realize that the more often you’re cheating, the smaller those cheats need to be.

As long as you practice some self-control and stay smart in the approach, there should be no reason why you can’t have some fun with your diet plan 20% of the time and still see amazing results.

What Happens to Our Brains During Exercise (and Why it Makes Us Happier)

What Happens to Our Brains During Exercise (and Why it Makes Us Happier)Most of us are aware of what happens to the body when we exercise. We build more muscle or more stamina. We feel how daily activities like climbing stairs becomes easier if we exercise regularly. When it comes to our brain and mood though, the connection isn’t so clear. Leo Widrich, co-founder of social media sharing app Buffer, set out to uncover the connection between feeling happy and exercising regularly.
What triggers happiness in our brain when we exercise?

“Yes, yes, I know all about it, that’s the thing with the endorphins, that makes you feel good and why we should exercise and stuff, right?” is what I can hear myself say to someone bringing this up. I would pick up things here and there, yet really digging into the connection of exercise and how it effects us has never been something I’ve done. The line around our “endorphins are released” is more something I throw around to sound smart, without really knowing what it means.

Here is what actually happens:

If you start exercising, your brain recognizes this as a moment of stress. As your heart pressure increases, the brain thinks you are either fighting the enemy or fleeing from it. To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That’s why we often feel so at ease and like things are clear after exercising.

At the same time, endorphins, another chemical to fight stress, are released in your brain. Your endorphins main purpose are this, writes researcher MK McGovern:

“These endorphins tend to minimize the discomfort of exercise, block the feeling of pain, and are even associated with a feeling of euphoria.”

There is a lot going on inside our brain and it is oftentimes a lot more active than when we are just sitting down or actually concentrating mentally:


So, BDNF and endorphins are the reasons exercise makes us feel so good. The somewhat scary part is that they have a very similar and addictive behavior like morphine, heroin, or nicotine. The only difference? Well, it’s actually good for us.

Don’t do more, but focus on when

Now here is where it all gets interesting. We know the basic foundations of why exercising makes us happy and what happens inside our brain cells. The most important part to uncover now is, of how we can trigger this in an optimal and longer lasting way?

A recent study from Penn State shed some light on the matter and the results are more than surprising. They found that to be more productive and happier on a given work day, it doesn’t matter so much, if you work-out regularly, that you haven’t worked out on that particular day:

“Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning.”

New York Times bestselling author Gretchen Reynolds wrote a whole book about the subject matter called The First 20 Minutes. To get the highest level of happiness and benefits for health, the key is not to become a professional athlete. On the contrary, a much smaller amount is needed to reach the level where happiness and productivity in every day life peaks:

“The first 20 minutes of moving around, if someone has been really sedentary, provide most of the health benefits. You get prolonged life, reduced disease risk – all of those things come in in the first 20 minutes of being active.”

So really, you can relax and don’t have to be on the lookout for the next killer work out. All you have to do is get a focused 20 minutes in to get the full happiness boost every day:

“On exercise days, people’s mood significantly improved after exercising. Mood stayed about the same on days they didn’t, with the exception of people’s sense of calm which deteriorated.”(University of Bristol)

Make it a habit

Starting to exercise regularly or even daily is still easier said than done. At end of the day, there is quite a lot of focus required to get into the habit of exercising daily. The most important part to note is that exercise is a keystone habit. This means that daily exercise can pave the way not only for happiness, but also growth in all other areas of your life.

In a recent post from my colleague Joel, he wrote about the power of daily exercise for his every day life. Coincidentally, he follows the above rules very accurately and exercises daily before doing anything else. He writes:

“By 9:30am, I’ve done an hour of coding on the most important task I have right now on Buffer, I’ve been to the gym and had a great session, and I’ve done 30 minutes of emails. It’s only 9:30am and I’ve already succeeded, and I feel fantastic.”

I’ve spoken lots to Joel about his habit of exercising and here are some of the most important things to do in order to set yourself up for success and make your daily exercise fun:

  • Put your gym clothes right over your alarm clock or phone when you go to bed: This technique sounds rather simple, but has been one of the most powerful ones. If you put everything the way you want it for the gym before you go to sleep and put your alarm under your gym clothes, you will have a much easier time to convince yourself to put your gym clothes on.
  • Track your exercises and log them at the same time after every exercise: When you try to exercise regularly, the key is to make it a habit. One way to achieve this is to create a so called “reward”, that will remind you of the good feelings you get from exercising. In our big list of top web apps, we have a full section on fitness apps that might be handy. Try out Fitocracy or RunKeeper to log your work outs. Try to have a very clear logging process in place. Log your work out just before you go into the shower or exactly when you walk out of the gym.
  • Think about starting small and then start even smaller: Here is a little secret. When I first started exercising, I did it with 5 minutes per day, 3 times a week. Can you imagine that? 5 minutes of timed exercise, 3 times a week? That’s nothing you might be thinking. And you are right, because the task is so easy and anyone can succeed with it, you can really start to make a habit out of it. Try no more than 5 or 10 minutes if you are getting started.

The highest level of happiness happens at the beginning

As a quick last fact, exercise, the increase of the BDNF proteins in your brain acts as a mood enhancer. The effects are similar to drug addiction one study found. So when you start exercising, the feeling of euphoria is the highest:

“The release of endorphins has an addictive effect, and more exercise is needed to achieve the same level of euphoria over time.” (McGovern)

So, if you have never exercised before (or not for a long time), your happiness gains will be the highest if you start now.

Beachbody Grows Exponentially Thanks To Network Marketing

Shaun T. Insanity
There are not many companies these days that can do $400 million in sales and remain relatively anonymous.

Yet Beachbody, a private company, grossed nearly as much as Groupon did last year and very few people talk about the robust engine that is behind exercise workout programs like P90X, INSANITY and Turbo Jam.

Under the leadership of co-founder Jon Congdon and Carl Daikeler, the company has developed a business model that seems to be Teflon, turning successful converts of its programs into network marketers who ensure that the brands flourish.

Many multi-level marketing companies are based on building a network of sellers and distributors getting rewarded based on the size of their network.

Most often, the people who have gotten in on the ground floor reap the greatest benefits while those late to the game struggle to make money.

What makes Beachbody’s network of distributors, called coaches, so successful is that these people have done the programs and are often in incredible shape. Their testimonial and therefore their business relies on how good they look, not whether they tell friends that a certain superfruit drink helps them have more energy or cures their stomach problems.

It seems like, more often than not, network marketing thrives on results which can’t be verified, but if my fat friend shows up with a six-pack, I’ll be more likely to believe he was doing an intense workout program.

Since starting the network marketing program three and half years ago, Beachbody now has 51,000 coaches who take a cut of videos and nutritional products they sell. Beachbody coaches sell $1 million worth of nutritional shakes under the brand’s Shakeology name a week. And it’s not cheap at around $120 for a month worth of servings.

“We could have built this company’s sales a lot faster at retail by selling at Walmart and Target,” Daikeler said. “But selling it through direct television (infomercials) and through our network works better for us.”

Daikeler says that his coaches serve as walking billboards and salespeople who want to help their family and friends by helping them lose weight through the company’s exercise programs. This is unlike many other multi-level marketing companies that solely rely on building a network to make more money.

And Daikeler doesn’t have to pay for testimonials, a common practice in the infomercial business space he plays in.

“The standard network marketing doesn’t work with our model,” Daikeler said. “This is not a ponzi scheme where if you’re the last one in, you don’t have a chance to do well.”

While the average lifespan of a multi-level marketer is three months, Daikeler says his coaches remain in the system an average of 18 months. It’s why he’s confident that by the end of 2011, there will be 150,000 coaches.

“We don’t promise it will replace your every day job,” Daikeler said. “That has been the case with about 1,000 of our coaches. But what it does for others is it keeps them in shape. In order to continue to have credibility selling, you need to continue to keep up. And so, it allows the people who want to fight obesity, to be motivated by the fact that they have skin in the game.”

By continuing to have more and more videos – P90X led to a harder workout, INSANITY, and that program is leading to The Asylum, which will come out in a few weeks – I don’t see Beachbody slowing down any time soon. And the non-traditional, more patient route of using those converted to the brand by really using it is a smart approach that I think will pay off nicely down the road.

7 Foods with Healing Powers

Healing Foods
Spending time on my grandparents’ farm taught me the connection between fresh food and good health at an early age. In addition, my grandmother’s pantry was our pharmacy and, over the years, many of the things I was taught by Grandma have been backed by “science.” Here are seven fresh and natural foods with the potential power to heal you physically and mentally.

The Magnificent 7
1. Blueberries
These nutrient-packed berries can help bruises disappear. They are a rich source of flavonoids and a good source of vitamin C, which together improve blood circulation (thus reducing swelling) and help form collagen, the tissue that holds skin together.

2. Lemons
Squeeze two whole lemons into your tea, seltzer, and other beverages or on salads and other food to get your daily requirement of vitamin C. This major antioxidant not only fights heart disease and boosts immunity but it also helps form the collagen we need to heal tendons, ligaments, bones, and blood vessels.

3. Garlic
Two garlic cloves a day may keep what Grandpa called “hardening of the arteries” away. We now call it arteriosclerosis, but the garlic works just the same. In a German study recently presented at an American Heart Association conference in Washington, D.C., it was stated that taking two cloves of garlic a day reduces the formation of arterial plaque by up to 40 percent. And 42 other clinical trials have shown that garlic can improve cardiovascular risk factors such as high blood pressure.

4. Lettuce
If getting to sleep is a problem, a sedative you may not have known about is lettuce, which contains a sleep-inducing substance called lectucarium. Its effects have been compared to the sedative effects of opium, but without the accompanying excitement.

5. Chocolate
Dark chocolate is packed with healthy nutrients, including flavonoids, that are part of a group of antioxidants known as polyphenols that decreases LDL (bad) cholesterol oxidation, reduces the risk of blood clots, increases blood flow in arteries, and may lower high blood pressure. In addition, most of us can agree that chocolate improves mood and pleasure. It does that by boosting serotonin and endorphin levels in the brain. Plus, chocolate contains a number of minerals, including calcium, magnesium, and potassium.

6. Apples
Give in to temptation when it comes to one of the earth’s healthiest foods. They are a great source of fiber. They’re also a source of the phytochemical quercetin—a compound widely recognized for its ability to fight heart disease and cancer. “Apples are one of the best sources of flavonoids—as long as you leave on the peel,” Kristine Napier, RD, writes in Eat to Heal. “Their complement of phytochemicals helps them fight heart disease, stroke, cancer, infections, inflammation and colitis.” Because of the combination of fiber and fructose, apples help maintain blood sugar levels, which is key in fighting that afternoon blood sugar low. In fact, a successful dieting tip is to crunch into an apple for your afternoon snack—you’ll end up eating a lot less during dinner.

7. Avocados
This tropical fruit wasn’t grown in the United States until the 1830s. It is rich in potassium, beta-carotene, and “good” fat—the same monounsaturated fat that’s found in olive oil and has been shown to reduce blood cholesterol levels. Avocados are also a rich source of the essential fatty acid (EFA) omega-9 that helps promote hormone regulation, the transportation of fat through the body, and the breakup of cholesterol. Because avocados are higher in calories than other fruits—two-thirds of an avocado has about 150 calories—you might not want to eat the “alligator pear” at every meal, but you can increase the delicious quotient of your favorite sandwich by adding some slices or making it a fiesta by digging into some guacamole.