Izingcaphuno Zomgomo Ezivela Kochwepheshe Bezempilo Ezizothuthukisa Ugqozi Lwakho

-Delile

• Zibophezele entweni eyodwa encane nsuku zonke.
• Hlanza ingqondo yakho.
• Cabanga okuncane.
• Qala emuva.
• Zibophezele ezinsukwini ezintathu kuphela.
• Yiba lapha, yiba manje.
• Qala ngamandla.
• Yenza ukuhlolwa komuntu siqu.
• Khomba izinhloso ezilula.
• Nika injongo.
• Sebenza phakathi.
• Yiba ngumphathi wakho.
• Thola isigqi.
• Thatha ikhefu.
• Zilungiselele ukuzungeza.
• Prakthiza “i-joyspotting”.
• Buyekeza kwe-

Ukuphusha imingcele, ukuhlola izindawo ezintsha, nokuqhubekela phambili kusigcina sijabule. Futhi ngenkathi kunendawo yezinhloso zokuphela, ucwaningo lukhombisa ukuthi ukuthakazelisa kokuqala into entsha nokuthanda inqubo kunikeza ukugcwaliseka okukhulu futhi kuyisihluthulelo sokuhlala isikhathi eside sikhuthazekile.

Ulangazelela ukugxumela endaweni yangaphandle—kungakhathaliseki ukuthi ukufaneleka, impilo, noma isimiso sobuhle esihlukile? Lapha, thatha iseluleko kochwepheshe abaphezulu, ababelane ngezingcaphuno zezinhloso zokukhuthaza namathiphu okuthi bathola kanjani injabulo esinyathelweni ngasinye. (Futhi hlola: Inselelo Yezinsuku ezingama-40 Yokuchoboza Noma Yimuphi Umgomo)

Zibophezele entweni eyodwa encane nsuku zonke.

“Qalisa isiko elisha njengomkhuba wansuku zonke, ngakho-ke kuba umkhuba. Lokho kungase kube ukudla ukudla okusekelwe esitshalweni esisodwa ngosuku, ukuzindla kwasekuseni kwemizuzu engu-11, noma ukuhlanganyela umkhuba wokunyakaza omnene. Ukwakha isiko kukwenza kube ngokwakho futhi kuzokugqugquzela ukuthi uthole injabulo kulo msebenzi kunokuba nje ube ngomunye ongakwenza ohlwini olude lwemisebenzi. ”

UKarla Dascal, umsunguli weSacred Space Miami

Hlanza ingqondo yakho.

“Ngithanda ukuqala noma yiluphi uhambo ngeseyili engenalutho. Isibonelo, lapho ngifuna ukulungisa ukudla engikudlile, ngakhipha ikhishi lami kukho konke ukudla okwakungeke kwenze umzimba wami uzizwe kahle. Kodwa ngabuye ngakhipha ingqondo yami emibonweni engemihle, kwabanye nakwami. Ukushintsha ngokuvamile kuqala ngokucabanga ukuthi kukhona okungalungile ngawe. Lowo mqondo wangehlisa amashumi eminyaka e-yo-yo yokudla kanye nezinkulungwane zamaRandi ezilahlekile ebulungwini bejimu obungasetshenzisiwe. Ngenkathi ngiqala uhambo lwami lwezempilo lwakamuva, ngazakhela isikhala sokusekela ngokuzizungeza ngezikhuthazo ezikhuthazayo, kusuka kuma-podcast nakomagazini kuya kwezempilo. Futhi ngenze ukuzithanda kwami ​​kwaba isisekelo sami esisha. ”

Maggie Battista, umbhali wencwadi ethi ‘A New Way to Food’; umsunguli weEatBoutique.com kanye nomsunguli weFresh Collective

Cabanga okuncane.

“Gxila ekuziphatheni kwansuku zonke esikhundleni sempumelelo yesikhathi eside. Lokhu kuzokunikeza umuzwa oqhubekayo wokuphumelela. Ngikubheka njengokubeka imigomo yenqubo oyifinyelela nsuku zonke kunezinhloso zomphumela ozifinyelela esikhathini esizayo. Inkinga ngezinjongo zemiphumela: Impumelelo nenjabulo kumisiwe uze ufike kulelo phuzu. Kodwa imigomo yenqubo igxile ekuziphatheni okuthile ongakuzuza namuhla, ukuze ukwazi ukudala impumelelo esheshayo nenjabulo. Futhi lapho ukujabulela ukwenza okuthile, uzoqhubeka ukwenze ngaphandle kokuphoqa. ”

UDawn Jackson Blatner, R.D.N., isazi sokudla, umbhali we-'The Superfood Swap ', nelungu le-Shape Brain Trust

(Okuhlobene: Bamba Lezi Zeluleko Kwabesifazane Bangempela Abafunde Ukuthimula Izinhloso Zabo Ezinsukwini ezingama-40)

Qala emuva.

“Imiphumela emihle kakhulu iba lapho abantu besebenza ngokuhlehla. Esikhundleni sokuzama ukuthola umphumela othile, zenze sengathi usuvele ulwenzile ushintsho. Ngakho-ke uma ufuna ukuqina, buza, Ngingenza kanjani uma bengisesimweni esihle? Le ndlela iveza imikhuba ongayakha ekwakheni. Kepha futhi ikuvumela ukuthi ukujabulele ukuthatha izinyathelo ezincane. Ake sithi awukwazi ukuzivocavoca usuku olulodwa. Uma usebenzela ukufeza umgomo, ungawususa njengosuku olubi. Kodwa uma wakha ubunikazi bomuntu ongalokothi aphuthelwe ukujima, ungenza okuthile-ngisho nama-push-ups amahlanu noma angu-10-ukuze uye kulokho okufunayo. Kungenzeka uzizwe unamandla ngokuthatha izinyathelo ezincane ezengeza kushintsho olukhulu. Futhi mancane amathuba okuthi weqe ngolunye usuku futhi ekugcineni uyeke.”

UJames Clear, umdali we-Habits Academy kanye nombhali we-'Atomic Habits'

Zibophezele ezinsukwini ezintathu kuphela.

“Indlela ephumelela kunazo zonke yokunamathela ohambweni lwezempilo ukuthola imiphumela esheshayo ekuqaleni. Zibophezele ezinsukwini ezintathu kuphela zokushintsha kwendlela yokuphila. ”

UJasmine Scalesciani-Hawken, isazi sezempilo kanye nomsunguli we-Olio Maestro, ukwelashwa kwe-cellulite

Yiba lapha, yiba manje.

“Uma usebenzela ukufeza isifiso sakho esikhulu, thatha isinyathelo ngento eyodwa oyenzayo okwamanje. Ku-yoga, lokho kusho ukuzwa lo moya owodwa, ugxile kulokhu kusebenze okusha kwemisipha, ukuzama lokhu kuhamba okusha.

Lezi zikhathi zibizwa ngokuthi izikhala ezinqotshiwe. Esikhundleni sokuthatha wonke umsebenzi odingekayo walokho okuphambi kwakho, bhekana nento eyodwa oyenzayo. Cabanga ngomzuzu ngamunye njengethuba lokutholwa nokunqoba. Uma kukhona ukwehluleka noma izithiyo, yibale ngayinye yalezo njengokufunda endleleni. Akukho okubi noma okuhle; kukhona nje isenzo nokukhula. Imigomo iwuphawu lokulandelayo. Uma sihlale siphilela okuthile esikhathini esizayo, ngeke sibe khona ngokugcwele.”

UBethany Lyons, umsunguli kanye nothisha eLyons Den Power Yoga eNew York

Qala ngamandla.

“Ukuqalisa iphrojekthi entsha kuyanika amandla futhi kuyajabulisa, futhi ukujabulela lezo zigaba zokuqala kungakusiza ugcine umfutho uqhubeka. Ukuvivinya umzimba okuncane, isibonelo, kwehlisa ukumelana ne-insulin — ngakho-ke uthuthukisa impilo ye-metabolic ngemuva kweseshini yokuqala, futhi iba ngcono lapho. Zivumele wamukele umuzwa wokukhathala kwangemva kokuzivocavoca kanye nokungakhululeki kwesikhashana. Lokhu kukhombisa izimpendulo zomzimba eziguqukayo eziye zabangelwa yilolo hlobo lokuqala lokuvivinya umzimba. Ngokuhamba kwesikhathi, bazoba umvuzo oduduzayo, bazi ukuthi usuqale inqubo ezoholela ezinzuzweni eziningi zezempilo.”

Mark Tarnopolsky, M.D., Ph.D., umqondisi womtholampilo we-neuromuscular and neurometabolic at McMaster University Medical Center e-Hamilton, e-Ontario

(Okuhlobene: Indlela Izitimela Zama-Olimpiki uDeena Kastor Aziqeqesha Ngayo Umdlalo Wakhe Wengqondo)

Yenza ukuhlolwa komuntu siqu.

“Ngokuqala okusha kuza umbono omusha. Yisikhathi lapho abantu benza isitokwe empilweni nasezintweni zabo. Ukwenza lokhu kungaba yi-cathartic. Kusinika amandla okwazi lokho esivele sinakho—futhi sibe namabomu ngalokho esikugcinayo nesikuqedayo.”

USadie Adams, isazi sezethestiki kanye nenxusa lomkhiqizo wokunakekelwa kwesikhumba kwe-Sonage

Khomba izinhloso ezilula.

“Yenza amamaki akho ansuku zonke ngezinto ezifinyelelekayo. Isibonelo, nginamakhasimende aqala ngokuthola izinyathelo eziyi-12,000, amahora ayisikhombisa okulala, ihora elilodwa elikhishwe ngokuphelele kubuchwepheshe, nemizuzu emihlanu yokuqeqeshwa kwamandla. Okokuqala, uzowuthanda umuzwa wokufeza okuthile bese uthola imiphumela, futhi ekugcineni uzowuthanda umuzwa wokuzethemba. ”

U-Harley Pasternak, umqeqeshi wosaziwayo nomsunguli we-Body Reset Diet

(Okuhlobene: Izinto ezi-4 Engizifunde Ngokuzama Ukusetha kabusha Umzimba Ka-Harley Pasternak)

Nika injongo.

“Ukuxhuma ukuziphatha kwakho kwansuku zonke nokuthile okubaluleke kakhulu kuwe kuyindlela enamandla yokwakha ugqozi lwangaphakathi. Kukusiza ukuthi ubone iphuzu kukho konke okwenzayo. Ukwembula inhloso yakho, zibuze le mibuzo: Ungubani uma usezingeni eliphezulu? Ingabe unawo amandla okuba leyo nguqulo yakho kaningi ngendlela ongathanda ngayo? Cabanga ngokuthi imisebenzi yakho yansuku zonke iyithonya kanjani ikhono lakho lokufeza injongo yakho. Ingabe lokhu kuyinto ekunika amandla athe xaxa ongayenza ekuyenzeni? Sifuna ukuzizwa sengathi siyathuthuka; lo mbono ukusiza ukuthi wenze izinqumo ezanelisa kakhudlwana.”

U-Raphaela O'Day, Ph.D., umqeqeshi wokusebenza okuphezulu kanye nomsunguli we-innovation e-Johnson & Johnson Human Performance Institute

Sebenza phakathi.

Bheka ukuvivinya umzimba ngakunye njengesikhathi ‘sokusebenza.’ Ingabe kukwenza uzizwe unamandla? Noma ufuna ukusunduza kancane? Ukuxhuma kabusha emzimbeni wakho kukuvumela ukuthi uyithokozele le nqubo, futhi uzokhuthazeka ngokwengeziwe. ”

U-Alex Silver-Fagan, u-Nike Master Trainer, umbhali, nomdali we-Flow Into Strong

Yiba ngumphathi wakho.

“Abantu abazimisele ngokujulile bathola ukubaluleka komsebenzi ngokwawo. Isibonelo, bayakujabulela ukuzivocavoca umzimba ngenxa yabo, okwenza kube lula ukuthi baqhubeke nokwenza. Labo abavivinya umzimba ngenxa yecala, noma ngenxa yokuthi umngane noma udokotela ubakhuthaza ukuba benze kanjalo, bashukunyiswa ngaphandle. Kodwa uma leso sici sangaphandle siwohloka ngesikhathi esithile, bangase bayeke ukuvivinya umzimba ngokuphelele. Enye indlela yokukhuthazeka ngokwengeziwe kungukuzikhulumela. Ucwaningo lwethimba lami luphakamisa ukuthi ukuzibuza imibuzo kungasebenza kangcono kunokuzitshela ukuthi udinga ukwenza okuthile. Ngakho esikhundleni sokuthi ‘Hamba ugijime,’ buza ‘Ingabe ngizogijima namuhla?’ Lokhu kukusiza uzizwe ukuthi unenkululeko ethe xaxa ezinqumweni zakho, futhi lokho kukwenza ukhuthazeke ngokwengeziwe ngaphakathi. ”

USophie Lohmann, umfundi oneziqu efunda izenzakalo ezikhuthazayo-ngokomzwelo e-University of Illinois e-Urbana-Champaign

Thola isigqi.

“Imizimba yethu iyachuma ku-homeostasis, isigqi, ngakho-ke ukumisa isakhiwo esithile kusiza ekunciphiseni ukuguqulela kwakho endaweni engaziwa. Isigqi singadalwa ngezindlela eziningi — ukuvuka ngesikhathi esifanayo nsuku zonke, ukubekela eceleni imizuzu eyi-10 yokuzindla, ukunweba, ukufunda, noma yimuphi umsebenzi onikeza induduzo, okuzokunika umuzwa wenjabulo, ukuthula nokuzola. Kulula kakhulu, kodwa ukhiye wokwakha injabulo ebhizinisini elisha ukufaka izinto ezikujabulisayo.”

Jill Beasley, udokotela wemithi ye-naturopathic e-Blackberry Mountain, ihhotela eligxile empilweni enhle nokuzidela

Thatha ikhefu.

“Iphutha abantu abavame ukulenza ngokuzilolonga elokucabanga ukuthi ‘akukho buhlungu, akukho nzuzo’. Ukubuyisela akukona nje ukuthatha usuku lokuphumula. Ukuthanda umzimba wakho ngaso sonke isikhathi futhi unakekela ukuze uhlale unethezekile futhi ungenabuhlungu ngangokunokwenzeka. Ngalo lonke ihora osetshenzisile ukuzivocavoca, kufanele uchithe imizuzu engama-30 ululama. Lokho kungafaka izinto ezifana neseshini ye-FasciaBlasting, i-cryotherapy, i-massage, noma ukwelula okuhle. Ngikubiza ngokuthi ukutakula okusebenzayo. Uma uwuphatha kahle umzimba wakho, uzothola okuningi ekuqeqesheni kwakho, futhi ekugcineni uzokwazi nokuzikhandla kakhudlwana — futhi uthole okuningi — ebhizinisini lakho elisha. ”

U-Ashley Black, uchwepheshe wokutakula kanye nomsunguli we-FasciaBlaster

(Okuhlobene: Lokhu Kumelwe Kubukeke Kanjani Ukubuyisela Okusebenzayo)

Zilungiselele ukuzungeza.

“Vulela amathuba ongalindele. Uma sitshala isikhathi nezinsiza emsebenzini othile, kulula ukuzilungisela ukuhlala esifundweni. Kepha amanye ama-pivots athakazelisa kakhulu ayenzeka lapho sibona enye indlela, evame ukungalindelekile ngokuphelele-bese siyayilandela. Kubalulekile ukuzizwa utshale imali ngempela kuyo. Uma ubona ucwaningo, ukuxhumana, nezithiyo onqobayo njengokuthokozisayo ngoba usendleleni obuphupha ngayo, uzojabula kakhulu lapho ufinyelela umgomo wakho. Osomabhizinisi abaningi bathi okube yingxenye ethokozise kakhulu wumsebenzi ongene ekudaleni amabhizinisi abo. ”

USara Bliss, umbhali wencwadi ethi ‘Thatha iLeap: Shintsha Umsebenzi Wakho, Shintsha Impilo Yakho’

Prakthiza “i-joyspotting”.

“Sijwayele ukucabanga ngenjabulo njengokuhle kodwa hhayi njengesidingo, ngakho-ke kuvame ukunganakwa lapho kushintshaniswa nsuku zonke. Kepha ucwaningo luphakamisa ukuthi lungaba nemiphumela enamandla ngokumangazayo: Luvikela umzimba ekucindezelekeni, luvikele isimiso senhliziyo nemithambo yegazi, futhi lola izingqondo zethu. Ukuze uvumelane nezinto zansuku zonke ezikulethela injabulo, zama i-joyspotting — ugxilise ukunaka kwakho ezintweni ezijabulisayo, njengokubhakabhaka okukhazimulayo kwesibhakabhaka noma iphunga lekhofi lakho lasekuseni. Lezi zinto zisikhumbuza ukuthi injabulo isizungezile, futhi zingaqalisa lokho izazi zokusebenza kwengqondo ezikubiza ngokuthi ukuvunguza okuya phezulu, okuthuthukisa injabulo nenhlalakahle futhi kukhulise ugqozi.”

U-Ingrid Fetell Lee, umbhali wencwadi ethi 'Joyful'

I-Shape Magazine, ukukhishwa kuka-Jan/Feb 2019

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