Are You Ready For Success?

To get something you need to know what you really want. If you go to a store you do not buy random items, you go to the store because you have a need for a specific item. You pick up the item and go to the counter because you have to pay for that item. Logically you need money to pay and if you do not have money then you cannot buy the item. Your money is part of your foundation; it is your economical foundation.

Thus, to get something; to reach a goal, there are certain parts of your personal foundation that need to be stable first. There are different parts in you foundation that you constantly need to work on. If your overall foundation is unstable then you risk that the foundation will crack and you will not reach your goals. Imagine that you need to buy something in a store and you have to walk five kilometres to get there; if your legs are too weak they cannot carry you and you will not be able to get to the store.

These examples are simple but the same goes for everything you want in life. First of all you have to fortify yourself in both body and mind. Then you have to figure out what you really want in life and where to get it. Split your wants into small easy goals and reach them one by one while you constantly work on fortifying yourself.

To fortify yourself you have to exercise to get stronger; you have to think about nutrition to rebuild you body; you need proper rest to be focused. These are the basics of you personal core foundation. Take a test to see if your mental foundation is stable and see what you can do to get it stronger.

How To Exercise

If you want to keep your body tuned to overcome the daily challenges successfully, then make your exercise schedule comply with the rules of thumb I have set up below. Keep in mind that vacuuming, taking the stairs or working is not exercise. I agree that doing your daily activities is much better than sitting in your armchair doing nothing, but it is just not enough if you want a body for success.

If you want to stay in shape and be vital then you need to exercise all your life; make exercise part of your lifestyle. You need to exercise all aspects of your body.

  1. Exercise 3-4 times a week
  2. Vary your training
  3. Focus each training pass on cardio workout, strength training or stretching.
  4. Do specialised training (e.g. swimming technique or rowing or martial arts) Specialised training will help you setting and reaching goals.
  5. Meditate
  6. Be consistent – attend training even if you do not feel up to it. Usually you will feel better during or after training.
  7. Read and philosophise to exercise your brain.
  8. Have fun exercising (e.g. play games)

I attend swimming twice a week and go to the fitness centre as often as possible and I run 7 km once a week. I can recommend the fitness centre because it offers different work out classes that makes it easy to vary training.

If you are thinking: “I do not have time for all that” or “I am to tired to do all that exercise” – then it is time for you to get started because you will realise that you will get the time and energy to do it. You will feel more energetic and efficient in your daily routines.

Exercise prevents heart disorders, stress, workplace injuries and mental disorders.


How To Clean Up Your Home

If you have a cluttered house full of things then start cleaning up one room at a time and work your way through the chaos room by room. Let me show you a good method I use now and then.

  1. Remove everything from the floor and visible surfaces and put it on a blanket or table.
  2. Take one item at a time and decide which room of the house it belongs to and put it there. Then move on to the next item.
  3. If you cannot decide on an item then put it in a box or throw it out.
  4. Things that you have not used for more than a year: Get rid of them!
  5. Things you only use once or twice a year: Put them in a box in the cellar.
  6. Things that bear bad memories or do not fit your house: Get rid of them! These are often heirlooms that are hideous or belong to dead people’s life – how can they possible define your life?

After cleaning up you will feel a better flow of energy and feel more happy and relaxed.

How To Sleep

Your body regenerates during sleep and to optimise your sleep I have set up a simple sleeping guide. The body needs sleep on certain hours of the day to feel re-energised and to function well on the day that follows. I do not believe in such thing as B-persons or A-persons; if you live a well-balanced life and have a solid foundation, you will go to sleep at 22.00 – 23.00  (i.e. 10pm – 11pm) and wake up at 06.00 – 07.00 (6am – 7am). If that does not apply for you then there is something in your life that is out of balance.

The body follows a natural cycle that is connected to other natural cycles (e.g. night and day). When it is dark the body rests and when there is light it awakes. The body has a gland that can detects night and day; it is called the pineal gland and it produces melatonin that is important to prevent a number of disorders (e.g. cancer, ADHD, Alzheimer, migraines etc.)

The liver is also in need of rest at night in order to process proteins. If it is disturbed it will not do a proper job and you will not re-energise. If you fail to get a proper sleep your body will degenerate because of the many functions of the liver.

  1. Do not consume proteins after 19.00 (7pm)
  2. Go to bed no later than 23.00 (11pm)
  3. Get up no later than 07.00 (7am)
  4. Sleep in total darkness and quietude
  5. Exercise and eat healthy during the day

It is important to keep this cycle – also in weekends and on days off!

Food for thought: We spend one third of our life in bed but how much time do you spend in your car? How much did you pay for your car and how much did you spend on your bed?

How To Eat

Although it seems like basic knowledge it is my experience that few people eat right. Your body needs fuel to function and it needs different kinds of fuel depending on its tasks. Food and eating right is a science and can occupy a large proportion of your time. Only few people want to spend all their time figuring out how to eat right.

I have spend a lot of time researching this topic and my conclusion is that if you optimise your food and eating habits your life will become difficult and lonely. Your quality of life will be reduced if you choose that path because living is much more than eating right. Sometimes it is better to eat unhealthy food. E.g. if you attend a party and you bring your own food because you only eat biodynamic raw cabbage, then people will consider you difficult and weird; you will be pushed to the rim of any social network and that is a very unhealthy place to be. It would be better to just eat what is there and enjoy every bit of it.

I have made a few rules of thumb that you can follow and they will guarantee that you get what you need to get through the day in a productive way:

  1. Eat breakfast every day.
  2. Most important meals are breakfast and lunch
  3. Focus on a varied diet
  4. Eat a lot of vegetables
  5. Avoid proteins after 19.00 (7pm)
  6. Eat snacks (and I do not mean candy bars!)
  7. Avoid processed food
  8. Combine your eating habits with sleep and exercise.