Nailing the Sweet Spot for Exercise Volume

STORY AT-A-GLANCE 1) If you’re sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more. 2) People who are doing the highest volume of vigorous exercise start losing longevity benefits. If you’re doing full triathlons when you're in your 40s and 50s, your risk of atrial fibrillation increases by 500% to 800% 3) In the case of moderate exercise (loosely defined as exercising to the point where you're slightly winded but can still carry on a conversation) there’s clear evidence that more IS better and cannot be overdone. 4) Every 1,000 steps you get on average per day reduces your mortality by 10% to 15%. Benefits plateau around 12,000 steps (6 miles) a day. 5) Strength training adds another 19% reduction in all-cause mortality on top of the 45% reduction that you get from one hour of moderate exercise per day. However, benefits cease once you go beyond one hour per week. The sweet spot is 20 to 40 minutes of strength training, two to three times a week. Above 60 minutes per week, the benefits of strength training are nullified, and you’re worse off than if you did no resistance training at all. I interviewed Dr. James O'Keefe, a cardiologist with the Mid-America Heart Institute at St. Louis Hospital in Kansas City, about exercise dosing. He completed his cardiology training at Mayo Clinic. He and three other coauthors published a meta-analysis in the March-April 2023 issue of Missouri Medicine, the journal of the Missouri State Medical Association, which has profound implications. I view this study as a landmark that radically changed my views on exercise. Without a doubt, we need exercise. The question is, how much? Many of us who are committed to being optimally healthy tend to overdo it, which is certainly true in my case. Had I had the information in O’Keefe’s study earlier, I could have saved myself a lot of time and effort. Too Much Exercise Can Backfire As it turns out, O’Keefe also has a history, just like me, of overdoing it when it comes to exercise, which is ultimately what led him to pursue this research, trying to find out where the sweet spot is — the amount of exercise that delivers the greatest benefits. Do We Have Programmed Life Expectancy? O’Keefe recounts the story of how his mentor at the Mayo Clinic, decades ago, would admonish him when he’d go for a run at lunchtime saying "You know James, you're just wasting your heartbeats. Your heart has only so many heartbeats." His mentor made the case that everything appears to have a sort of programmed life expectancy that correlates with your heart rate. A hummingbird, for example, has a heart rate of 500 beats a minute and lives a year or two. The mouse has a similarly high heart rate and lives about two years. Animals with really slow heart rates, on the other hand, like the whale, can live 200 years. This is not to make a case for being a couch potato though. "It’s a complex math problem," O’Keefe says. What you want is to do enough exercise so that your pulse remains nice and low while you’re not exercising. Take-Home No. 1: Too Much Vigorous Exercise Backfires Big Time O’Keefe’s systematic review revealed that if you’re sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more. So, most definitely, you can dramatically slow aging and improve life expectancy with exercise. However, at the very high end, the people who are doing the highest volume of vigorous exercise start losing those benefits. O’Keefe cites a recent large-scale study that followed about 1 million individuals for more than 10 years. While vigorous exercise up to 75 minutes per week reduced the risk of all-cause mortality and other diseases in a dose-dependent manner, benefits plateaued after that. So, people who were doing four to seven hours of vigorous exercise per week didn't get any additional benefit, "and probably, from a cardiovascular standpoint, lost a little bit," O’Keefe says. Take-Home No. 2: You Cannot Overdo Moderate Exercise In the case of moderate exercise, however — loosely defined as exercising to the point where you're slightly winded but can still carry on a conversation — it’s very clear that more IS better and cannot be overdone. Perhaps even more surprising, moderate exercise also improves all-cause survival better than vigorous exercise — about two times better. "If you look at the people who are doing the most vigorous exercise compared to the people doing the most moderate exercise, the moderate exercisers have twice as good a reduction in long-term mortality as the high volume vigorous exerciser," he says. What this means in practical terms is that: a) There’s no need to engage in high-intensity strenuous exercise beyond 75 minutes per week. Doing so can be highly counterproductive. If you’re an overachiever, stick to moderate exercise instead and your benefits will continue to accrue and your efforts won’t eventually backfire. b) Once you get into your mid-40s and 50s, exercise should be fun and stress-reducing, not competitive. In his analysis, O’Keefe also stresses the importance of "social exercise" over solo exercise: playing a game of tennis or pickleball with friends, for example. Several years ago, he conducted a study with colleagues in Copenhagen, Denmark, in which they looked at long-term data on physical activity and longevity. Playing tennis conferred 9.5 years of extra life expectancy; playing badminton got seven years; running, swimming and cycling were associated with just 3.5 years of extra life expectancy. Health club activities such as weightlifting and running on a treadmill only conferred 1.5 years of additional life expectancy compared to sedentary life. At first, O’Keefe thought the analysis had somehow gone wrong. But then he realized it was the social aspects of the sports that conferred the added benefits. What Big Data Tell Us About the Benefits of Walking Walking should not be underestimated either. The average American walks about 3,800 steps a day, which is just short of 2 miles. It’s about 2,000 steps per mile, and every 1,000 steps you get on average per day reduces your mortality by 10% to 15%, O’Keefe notes. Track Your Steps, but Beware of EMFs If you’re strapped for cash, you don’t need to invest in a special fitness tracker. Most cellphones have free activity trackers, so all you need to do is carry your phone with you. It’s not ideal due to the electromagnetic fields (EMFs) emitted, but you could put it in airplane mode. I recently gave a lecture at an autism event called Documenting Hope in Orlando. They’re committed to research and have invested hundreds of thousands of dollars to do detailed analyses of autistic children to identify the causes of autism. I almost fell off my chair when I heard the results. EMF was the No. 2 cause of autism. No. 1 was antibiotics, No. 3 was toxins, and No. 4 was vaccines. So, please, do take EMF exposures seriously. While adults aren’t going to develop autism from EMF exposure, it can still cause neurological damage. Take-Home No. 3: Overdoing Strength Training Is Worse Than Doing Nothing at All O’Keefe’s meta-analysis also detailed the sweet spot for strength training, and the results truly shocked me. I radically changed my exercise program after reviewing these data. Without question, strength training will improve muscle mass, muscle and bone strength. It can also boost your testosterone level if not overdone. It helps to improve mood and prevent falls. As you get into your 30s, you start to lose muscle mass and if you don't train to maintain muscle mass, you’ll eventually end up with sarcopenia (low muscle mass) or osteoporosis (low bone density). The benefit maxes out right round 40 to 60 minutes a week. Beyond that, you’re losing benefit. Once you get to 130 to 140 minutes of strength training per week, your longevity benefit becomes the same as if you weren't doing anything, which is nothing short of shocking. If you train for three to four hours a week, you actually end up with WORSE long-term survival than people who don't strength train! Recall, when you’re doing intense vigorous exercise in excess, you’re still better off than people who are sedentary. But for some (yet undetermined) reason, excessive strength training leaves you worse off than being sedentary. So, the take-home message here is that 20 minutes twice a week on non-consecutive days, or 40 minutes once a week is the sweet spot. You also don’t want your exercise regimen to center around strength training. It should be an add-on, as you get far greater benefits simply from walking, or any other moderate exercise. Get Your Nature Fix O’Keefe’s paper also discusses the benefits of spending time in nature. A British study cited found you need at least 1.5 to two hours outdoors each week for good health, even if it’s only a local park or tree-lined street. The Sit-Rise Test Lastly, we review a simple clinical assessment that gauges nonaerobic components of fitness — strength, balance and flexibility — skills that undergird long-term survival. It’s called the sitting-rising test (or sit-to-stand test). To perform this test: a) Standing, cross your feet at the ankles b) Squat down until you’re sitting cross-legged on the floor c) Raise yourself back up to standing The object of the test is to sit down and stand back up using as few supports as possible. A perfect score of 10 — 5 points down and 5 points up — is obtained if you can squat down and stand back up without using your hands, elbows or knees for added stability or support. For each body part that touches the floor — a hand, forearm, elbow, knee or side of the leg — either on the way down or up, deduct 1 point. This test has been shown to be remarkably accurate for predicting longevity. Having a score of 8 to 10 means you have a very low risk of dying within the next 14 years while a score of 0 to 3 is associated with six-fold higher all-cause mortality. As noted by O’Keefe, the ability of this test to predict survivability "speaks to the fact that fitness is a multifaceted thing and you need to work on all those different things," meaning balance and flexibility, in addition to aerobic exercise and strength training. Source: mercola.com, 11/26/23.

Are You Financially Strong?

I love Suze Orman's definition of money...it is security. Think of that for a moment. How would you feel if you had an extra $10,000, $100,000, or $300,000 just lying around looking pretty? Yup, I think you would be feeling more secure. Understanding where you stand financially often becomes a complex task. It is not solely about how much money is in your bank account but includes several other important aspects. It comprises how well you manage your resources, the state of your debts, the size of your savings, and the financial habits you have developed over time over time. I make it a point to work with each client and their finances because this awareness can significantly influence your financial decisions, plans, and, ultimately, your peace of mind. The following list will clue you in to if you are in a good financial state or if you need to work on it. 1. How Much Do You Have In Savings? Savings is a prime indicator of financial stability. These reserves serve as a buffer in emergencies and afford the freedom to chase personal ambitions. Building considerable savings over time is a sign of a financially stable individual. Frugal practices like reducing unnecessary costs and regularly saving part of your income can boost your savings. I always recommend having eighteen months of business and personal expenses socked away in a money market fund or savings account. However, with today CD rates at 5% or better I am putting funds into a non-penalty CD. 2. Do You Have Credit Card Debt? If you have credit card debt, you either haven't been reading my newsletters very long or they fell on deaf ears. Let me state this very easily. Credit Card debt is the killer of dreams! Lacking credit card debt signals an excellent financial place. The high-interest rates of credit card debt can create a vicious cycle of repayments. Thus, its absence indicates responsible spending and sound financial choices. To dodge credit card debt, pay off your balances every month and curb spending beyond your means. 3. Do You Live Paycheck-To-Paycheck? With crazy inflation like we are seeing, this may be a new phenomenon for you, and it can be scary. If this is your "usual" pattern, please take note. If you don’t anxiously wait for the next payday, it’s another sign of your financial well-being. This shows that your financial resources aren’t limited to your immediate needs. Frugal habits such as cooking at home or choosing budget-friendly entertainment can help stretch your income. 4. Do You Dip Into Savings? In my opinion, dipping into an emergency fund to meet a shortfall is okay. That is why it is there. However, if you are dipping into college funds, retirement funds etc. please take note. The ability to get through the month without resorting to savings underlines another aspect of financial stability. It demonstrates that you’re living within your means. Here, frugality can help through mindful spending, curbing impulsive buys, and prioritizing necessities over luxuries. 5. Is Your Mortgage Killing You? Are you house rich and cash poor. That is super-stressful. A manageable or non-existent mortgage is a definite sign of financial health. Large mortgages can impose immense financial strain. If your mortgage isn’t burdensome or has been paid off, you’re in a secure financial place. To sidestep hefty mortgages, consider purchasing a home within your budget and making extra payments when feasible. Let's start with these. Tomorrow, I will give you some more signs. If you need help, ask a friend, colleague, or me. You heard it here first. Be sure to share this newsletter with someone who can use the information. In Gratitude, Paul Inselman Source: 911profit.com, 10/14/23.

30 Rules You Need To Follow To Get Rich

This list is credited to Steve Burns of New Trader U. I could not agree with him more and this is exactly what I have been teaching my clients for 20+ years. 1. Understand the Value of Money 2. Cultivate Multiple Income Streams 3. Save More Than You Spend 4. Be Mindful of Taxes 5. Invest in Assets, Not Liabilities 6. Understand the Power of Compounding Gains 7. Protect Your Wealth 8. Educate Yourself About Money 9. Pay Yourself First 10. Live Below Your Means 11. Make Money Work for You 12. Keep an Emergency Fund 13. Learn to Negotiate 14. Diversify Your Investments 15. Understand and Manage Risk 16. Prioritize Debt Repayment 17. Consistently Increase Your Income 18. Automate Your Finances 19. Develop a Financial Plan 20. Keep Track of Your Net Worth 21. Leverage Inflation 22. Plan for Retirement 23. Understand the Market Cycles 24. Invest in Yourself and Your Skills 25. Network and Build Relationships 26. Be Patient and Think Long-Term 27. Continuously Monitor and Adjust Your Financial Plan 28. Give Back – Invest in Society 29. Embrace Change and Adapt to New Opportunities 30. Never Stop Learning About Finance. 31. THE ONLY THING I WOULD ADD IS TO OWN YOUR OWN BUSINESS. THE TAX BENEFITS COUPLED WITH FREEDOM OF TIME AND FREEDOM TO MAKE YOURSELF RICH IS WELL WORTH IT. You heard it here first. Be sure to share this newsletter with someone who can use the information. Life is too short not to have a dream job or business. In Gratitude, Paul Inselman Source: 911profit.com, 8/27/23.

10 Ideas to Grow Your Business

Coaching small business owners just like you for the past twenty plus years, gives me the unique perspective and vast experience to help you. This newsletter will outline a few universal strategies to growing any business. My sincere wish is that you implement what is presented. 1. Can you be proactive at least three hours per week? Too many business owners do not want to put the time in to grow their business and guess what? Their businesses don’t grow. Three hours per week is that too much to ask? Stop being reactive, start being proactive. 2. How was your Memorial Day? Will you get into summer before September? After all, you deserve a break, don’t you? If you decide to check out for the whole summer, so will your business. Now, please don’t get me wrong. You should take a vacation or many vacations. All I ask is that when you are at work, be present at work. Don’t day dream and constantly think about your upcoming vacation. Is that fair? 3. Work smarter not harder. Strategy will crush tactics any day. Here is the problem that I have witnessed over and over. 99.9% of small business owners want the tactic and pay very little to strategy. Take this to the bank…STRATEGY CRUSHES TACTICS EVERY SINGLE TIME! 4. Get new business. This is the key to any business. How many current strategic methods are you using right now? If it is fewer than three you must change that. 5. Understand how to communicate with people. Your success with prospects, staff, family, EVERYONE depends on your proper communication skills. 6. Effective presenting is key to leading and landing new business. 7. Time management is an important key to success. If you are not getting a full sixty minutes out of every hour then you are wasting time. Time that you can never get back! 8. Systems allow you to take as many vacations as you want. They allow you to work smarter instead of harder. The problem that I have seen is that most small business owners either don’t want to take the time to create systems or they don’t know how. Fix this problem and watch your happiness and peace of mind soar! 9. Training staff is the difference between a happy stress-free day vs. constant chaos. Training your staff is very important to keep everyone on the same path to success. All staff must be consistent in procedures and explaining things to the patients. Poor training leads to inconsistency, correcting things and more work later. 10. Goal setting allows you to create the plan for achieving all that you want. I have seen and continue to see way too many small business owners who do not create goals. Those that do, I have also seen, create amazing businesses and lives. Ten easy to implement steps. Do an experiment. Implement the above for the rest of the year and report back to me what happens. By the way, after twenty plus years of doing this, I already know what will happen. I want you to experience it for yourself if you choose. If you need help, ask a friend, colleague. Just be like Nike and DO IT! You heard it here first. Be sure to share this newsletter with someone who can use the information. Life is too short not to have a dream job or business. In Gratitude, Paul Source: 911profit.com, 8/2/23.

Success Killers and How to Fix Them

We all have goals and aspirations that we want to achieve in life, yet sometimes it seems like no matter how hard we work, we just can't seem to make progress. This is because there are certain behaviors and habits that can act as "success killers", hindering our ability to achieve success. In this newsletter, we will be discussing some of the most common success killers and how to overcome them. 1. Procrastination: One of the biggest success killers is procrastination. Putting off tasks until the last minute can lead to poor quality work and missed deadlines. To overcome procrastination, it's important to break tasks down into smaller, more manageable steps and set deadlines for each step. Find someone to hold you accountable or hire a coach to do so. 2. Fear of failure: Fear of failure can prevent us from taking risks and trying new things. However, it's important to remember that failure is a natural part of the learning process and can teach us valuable lessons. To overcome fear of failure, it's important to focus on the process rather than the outcome, and to view mistakes as opportunities for growth. This is a BIG problem that I see with many clients when they first begin working with me. It brings such joy to the client and to me when they overcome this behavior. They feel like they had the brake removed and now they can hit the gas and achieve their goals. 3. Negative self-talk: Negative self-talk can be incredibly damaging to our self-esteem and can prevent us from achieving our goals. To overcome negative self-talk, it's important to practice self-compassion and focus on our strengths rather than our weaknesses. This is another BIG problem that I see with many clients when they first begin working with me. This bad habit can be easily overcome when the right tools and strategies are deployed. The strategies are different for each individual which is why I am not giving you a "one size fits all". 4. Lack of focus: Lack of focus can prevent us from making progress towards our goals. To overcome this, it's important to prioritize our tasks and eliminate distractions. Setting specific goals and creating a to-do list can also help us stay focused and on track. 5. Perfectionism: While striving for excellence is important, perfectionism can be a success killer. It can prevent us from taking action and lead to feelings of anxiety and self-doubt. To overcome perfectionism, it's important to focus on progress rather than perfection and to celebrate small wins along the way. Success killers can be incredibly damaging to our ability to achieve our goals. However, by recognizing and overcoming these behaviors and habits, we can increase our chances of success and achieve our full potential. You heard it here first. Be sure to share this newsletter with someone who can use the information. Life is too short not to have a dream job or business. In Gratitude, Paul Source: 911profit.com, 7/15/23.

How to Make Yourself Happy Right Now

We cover a lot of business topics for this newsletter. But really, running a successful business is about taking control of your life. And taking control of your life is about pursuing happiness, plain and simple. And yet, many business owners are so busy and focused on work that it’s easy to forget this simple question: Are you happy? This isn’t a box-checking exercise. You don’t need to ask yourself if you’ve done everything you wanted to at this point in your life. Just sit back and close your eyes and ask yourself, “Am I happy?” There is no wrong answer. But if the answer is less than a resounding yes, maybe it's worth trying to fix that. In the past decade, researchers have been combining the latest in neuroscience, psychology, and common sense to produce a range of practices you can use to boost your happiness. Want to give them a shot? I thought so, that’s why I’ve provided a few of the best below. Of course, a high-quality diet and exercise will help (in fact, a big dose of activity can make you feel happy almost immediately), but the following practices are ones you might not have heard of yet. Gratitude: This is one of the most powerful tools you have. Pick a time of day, like during your morning routine, to sit down and write out five things you are grateful for. They can be as simple as the taste of coffee or as big as your child’s smile. Over time, this practice trains your brain to remember the good things in life — even when you’re dealing with the hard stuff. Clean Your Living Space: Our mood and surroundings are deeply linked. When we live in places that are messy, it can make our thinking more chaotic. Try cleaning up your living space. If you want a big shift, you can even rearrange furniture for a major improvement. Complement People: One of the big mistakes a lot of us make is thinking that our happiness is all about making ourselves feel better. Set a goal of giving three complements a day (keeping them appropriate, of course). It’s amazing what this does for other people’s self-esteem, and seeing your power to help others ends up helping you, too. You heard it here first. Now go share this newsletter with someone who can use the information. Source: 911 profit, 5/27/23.

7 Reasons to Choose Experiences Over Things

With finite time and money, we’re all forced to make choices in how we spend our resources. Will we choose to allocate our resources to material goods or to experiential events? According to Forbes, 74% of Americans value experiences over things. But why? Doctors and scientists have been researching the value of experiences, and the findings may surprise and encourage you. Here are seven reasons that experiences should take precedence over things, especially in light of prioritizing your health. 1) You’ll be happier in the long run. We all know that money can’t buy happiness. But when you’re choosing how to spend your money, wouldn’t you like to choose something that has been shown to at least make you a little happier over time? In examining research conducted at Cornell University, The Atlantic reports that experiential purchases make consumers much happier than do material purchases. Looking back on purchases made, experiences make people happier than do possessions. It's kind of counter to the logic that if you pay for an experience, like a vacation, it will be over and gone; but if you buy a tangible thing, a couch, at least you'll have it for a long time … It’s the fleetingness of experiential purchases that endears us to them. Either they're not around long enough to become imperfect, or they are imperfect, but our memories and stories of them get sweet with time. Even a bad experience becomes a good story. Certainly, we’ve all been there. The new dining room table just sits there after a while. In contrast, even the rained-out camping trip becomes more and more epic over the passage of time. So instead of that new rug, maybe choose tickets to a rugby match. Instead of shopping, go backpacking. Rather than a new watch, choose to watch a ballet. Because even if the experience itself doesn’t turn out rosy at the time, chances are good that you’ll recall it fondly later. 2) You can learn new skills. Scientists have long studied the positive effects of learning new skills. Research shows that the brain physically changes, becoming healthier and more responsive with increased exposure to challenging learning environments. In fact, additional research shows that learning several new skills at once has a compounding positive effect. Meaning, taking different types of lessons at the same time has the potential to increase effectiveness in all areas. The implication is that taking a ceramics class while also learning karate could make you better at both. So instead of buying a new laptop, sign up for surf lessons or a painting class. Or both! Rather than buying your kids another toy, consider signing them up for innovation camp or tennis club. Your brains will thank you! 3) You minimize clutter. Research shows that clutter can actually have a negative impact on our mental and physical health. As stuff accumulates in our homes, it can lead to distraction, memory issues, and heightened stress levels. In addition, clutter can perpetuate due to an increase in procrastination tendencies and a sense of overwhelm at the prospect of minimization. This may lead to the mental health problem of hoarding. And, according to medical professionals, hoarding is linked to obesity and insomnia. Let’s avoid all that negativity. Instead of more action figures that pile up in his room, gift your child a superhero gymnastics camp experience. Instead of new shoes to clutter up your closet, join a walking club. Guard yourself from the chaos that more stuff brings! 4) You prioritize relationships. While technology certainly has its value, there’s an inherent danger in our society’s growing dependence on delivery apps and social media: loneliness. A recent study on loneliness states: “In the last decade, technology has changed how we interact with each other and with the world, raising questions about its impact on both our social connectedness and overall well-being.” The study also links loneliness to depression, dementia, hypertension, heart disease, and diabetes. Bottom line: isolation and loneliness are detrimental to our health. Conversely, positive relationships are good for our health and well-being. Therefore, it is important to use our resources of time and money in a way that prioritizes relationships. Instead of buying the latest cell phone, consider investing in a weekend getaway with your bestie. Instead of a new TV, think through a zoo membership for the family. Rather than new golf clubs, book a few driving range sessions with your spouse. Time spent with your people is time well spent. 5) You increase anticipation and decrease anxiety. It’s no secret that humans get pleasure simply from looking forward to upcoming desirable events. One psychological study indicates that anticipating a new experience brings excitement while looking forward to a new thing has a tendency to bring only impatience. Researchers conclude, “Consumers derive value from anticipation, and that value tends to be greater for experiential rather than for material purchases.” Think about it: Waiting three weeks for an upcoming concert makes you increasingly giddy, but waiting three weeks to receive a new tablet makes you increasingly grumpy, right? In some cases, more stuff can actually increase anxiety. For example, having a newer, more expensive car may cause you to worry more over everything from increased insurance costs to door dings in the parking lot. So, in an effort to trade anxiety for anticipation, maybe swap that fancy SUV purchase for a family cruise instead. Or, rather than that designer purse, consider getting a theme park pass with your friends. 6) You model good values. In Luke 12, Jesus warns against the accumulation of possessions: “Take care, and be on your guard against all covetousness, for one’s life does not consist in the abundance of possessions.” To illustrate his point, the Lord goes on to tell the parable of the rich man who accumulated so much stuff that he had to build bigger barns just to hold everything. Yet all that stuff could not save him; his life came to an end just like everyone else’s. And his greed displeased God. The world tells us that stuff matters. Materialism, comparison, and consumerism seem as “normal” as breathing. However, as believers, we can model something different: contentment and generosity. Instead of a new boat, maybe God is calling your family on a mission trip. Instead of buying a new wardrobe for yourself, consider buying new baby clothes for your local crisis pregnancy center. Jesus was clear in Luke 12: Giving is the best experience of all. 7) You create something that lasts. If you’ve seen the Pixar movie Inside Out, you might be familiar with the term “core memory.” Well, as it turns out, core memories are really a thing; rewarding experiences are preserved inside our brains. Researchers at Columbia University have proven that our brains weed out inconsequential events and save good memories. “We can’t remember everything…one way that the brain solves this problem is by automatically filtering our experiences, preserving memories of important information and allowing the rest to fade away.” The idea of using my time and money to create something that lasts holds a lot of appeal. I want to make those core memories for myself and my people! In the end, we know these good things remain: the kingdom of God and the souls of people. So instead of asking, “What do I want?” maybe the healthiest question to ask when considering our resources is, “Will this last?” By asking that, I think we open ourselves up to the best decisions about our time and money — healthy choices that bring lasting rewards for ourselves and those we love. What are some examples of experiences over things you have shared with friends and family? Source: Melissa Richeson, 4/15/23

Your Headspace Is the Key to Success

When you take charge of your own career and build businesses, so many things rely on you. So, if you can’t focus or think clearly, that can spell big trouble for the entire operation. That’s why your headspace is actually one of the most important elements of your business. I’m not saying that getting the blues will tank your bottom line, or that you aren’t allowed to be in a bad mood once in a while. But if you don’t set aside the time and energy to keep your headspace sharp, positive, and optimistic, every challenge is going to be that much harder. What’s worse, you won’t even see the world of potential all around you. But remember: it’s your headspace. That means you are in control, as long as you are proactive about it. How to Improve Your Headspace: There are four things you can start doing today that will radically improve your headspace going forward. Meditation: Over the last several years, many people have started to embrace meditation. That’s because it’s one of the most science-backed ways to improve your mood and focus over the long haul. Even 10 minutes a day can get you on the right track. It’s free and doesn’t take up much time, so what’s there to lose? Exercise: You don’t have to run marathons, but you do need to regularly get the blood pumping. It helps to have goals, too — like getting lean for beach season or getting strong over the winter. The energy you spend exercising comes back to you with interest, so it hits all the markers for a good investment! Make Time for Friends and Family: We can call this work/life balance, but it’s about more than that. What’s important to you? What are your priorities? It’s hard to actually know the answers to these questions without a strong connection to our community of loved ones. Protect Bedtime and Your Morning Routine: The hours before and after sleep are critical to your entire day. Before bed, make sure you aren’t having a nightcap or endlessly scrolling your phone. Those destroy sleep quality. And when you wake up, give yourself time to do a little exercise or meditation. Start doing these things today and check back in a week from now. I promise you; your business will thank you! You heard it here first. Now go share this newsletter with someone who can use the information. Source: 911profit.com, 3/4/23.

Just 8 Minutes of Exercise a Day Is All You Need

You can get all the exercise you need in just 8 minutes a day if you work out a bit harder, according to a new study in the European Heart Journal. Just 54 minutes of vigorous exercise per week provides the most bang for your buck, researchers found, lowering the risk of early death from any cause by 36%, and your chances of getting heart disease by 35%. Scientists examined data from fitness trackers worn by more than 71,000 people studied in the United Kingdom, then analyzed their health over the next several years. While more time spent exercising unsurprisingly led to better health, the protective effects of exercise start to plateau after a certain point, according to the study. A tough, short workout improves blood pressure, shrinks artery-clogging plaques, and boosts your overall fitness. Vigorous exercise helps your body adapt better than moderate exercise does, leading to more notable benefits, says study author Matthew Ahmadi, PhD, a postdoctoral research fellow at the University of Sydney. "Collectively, these will lower a person's risk of cardiovascular disease. Exercise can also lower body inflammation, which will in turn lower the risk for certain cancers," he says. The CDC recommends at least 150 minutes of "moderate intensity" exercise each week, such as walking at a brisk pace. Or you could spend 75 minutes each week doing vigorous exercise, like running, it says. The CDC also recommends muscle strengthening activities, like lifting weights, at least 2 days per week. But only 54% of Americans actually manage to get their 150 minutes of aerobic activity in each week, according to the most recent data from the National Center for Health Statistics. Even fewer — just 24% — also squeeze in the two recommended strength workouts. So, 8 minutes a day instead of 30 minutes could persuade busy people to get the exercise they need. "Lack of time is one of the main reasons people have reported for not engaging in exercise," says Ahmadi. Vigorous exercise doesn't mean you have to run, bike, or lift weights. Scientists consider a physical activity "vigorous" if it's greater than 6 times your resting metabolic rate, or MET. That includes all kinds of strenuous movement, including dancing in a nightclub (without drinking) or carrying groceries upstairs. "All of these activities are equally beneficial," says Ahmadi. He recommends aiming for 2-minute bouts of a heart-pumping activity, spread throughout the day for the most benefit in the least amount of time. If you wear a smartwatch or other device that tracks your heart rate, you'll be above the threshold if your heart is pumping at 77% or more of your max heart rate (which most fitness trackers help you calculate). No smartwatch? "The easiest way a person can infer if they are doing vigorous activity is if they are breathing hard enough that it's difficult to have a conversation or speak in a full sentence while doing the activity," Ahmadi says. In other words, if you're huffing and puffing, then you're in the zone. Sources: Matthew Ahmadi, PhD; University of Sydney; European Heart Journal; 2/9/23

Tips To Reduce Financial Stress In 2023

Your finances can seem like both a gift and a curse when navigating through life. It can be a sense of overwhelming accomplishment or a downward spiral that can lead to health issues if not managed. According to a study by Thrive Global, 90% of individuals say that money impacts their stress levels. Whether your issues are caused by a loss of employment, accumulating debt, or unforeseen bills, financial anxiety is one of the most common stressors in modern life. We are often faced with challenges when money is involved, but knowledge and planning can help alleviate much of the stress that may occur. With a wide array of resources out there, it can be hard to know where or how to start your journey, but following the tips laid out in this article can help start you down a path to reach your goal. Reduce Debt Debt is often the biggest contributor to financial stress. This can be debilitating financially but also mentally. Once you’ve accumulated a large amount of debt, it’s hard to see a way out. How can you move forward if you’re paying your bills each month but the balance barely budges? Set a goal, educate, and organize. The first step on your road to being financially stress-free is to set a goal. This will provide you with direction, something to work for, and serve as the catalyst for changing your behavior. It can be hard to stay on track but maintaining focus is key to accomplishing your goal. Having zero debt does not have to be your only objective. To help you stay motivated and give yourself a feeling of achievement along the road, you might set smaller, more realistic goals. Educate yourself on the two main debt reduction strategies: the highest interest rate method and the snowball method. The first approach is focusing on the debts with the highest interest rates, such as credit cards and student loans. The goal is to pay these off as quickly as possible because they are costing you the most. This will eliminate your most costly debts first and be most beneficial in the long run. On the flip side, the snowball method focuses on the smallest debts. While making the minimum payments, put any extra money towards these debts and in turn, you will pay them off sooner. Although this approach could appear more rewarding in the short run, it typically results in higher long-term costs. Organizing your bills can seem like a daunting task, but it will serve as a guideline to being successful. You’ll need to know what, when, and how much you owe each month. Keep a spreadsheet or calendar to track your payments so you’re always aware of what’s due next. Create a Budget Creating a budget may be the most important step in the process of reducing financial stress because it’s the foundation for allocating where your money is going each month. A personal budget is an essential tool that helps you organize and prioritize the expenses in your life. This will help you make better decisions with money and ultimately reduce financial stress. Your net income serves as the cornerstone of an efficient budget. Your take-home pay is the sum of your income or salary minus tax and employer-sponsored benefits like retirement plans and health insurance. Focusing on your gross pay instead of your net pay may drive you to overspend because you'll believe you have more money accessible than you actually have. You should know what to expect with each paycheck and if you are self-employed, then you will need to keep thorough records in case of any fluctuating revenue. Now that you know how much money is coming in, you can start determining where it needs to go. Similar to organizing your bills, tracking your spending is crucial for staying on course. Tools like a monthly expense tracker are perfect for helping you stay focused each month. Begin with your fixed expenses such as your mortgage or rent, car payments, utilities, and other loans you may have. There is usually no wiggle room on these bills, so it’s important to account for these first. Next, address your variable expenses such as gas, groceries, and entertainment. These are areas where you may be able to make some cuts (more on that later). Credit card and bank statements are a great way to track what and when you made a purchase. Now you can analyze what you actually spend versus what you want to spend. Use the list of variable and fixed costs you created to estimate your spending over the next few months. Then compare that to your priorities and your net profit. This will determine if there is enough money to not only cover your bills but to start paying down some of your debt. Make a plan and stick to it. Staying diligent is the best way to avoid new debt and get closer to financial security. Also, remember to review your budget on a regular basis. Things can change from month to month or year to year, so keep on top of any changes that may occur. Cut Expenses It is important to be aware of what you are spending money on. No matter what you are buying, it’s likely there’s a less expensive version available and, in some cases, the expense could be eliminated altogether. Cutting expenses is really an extension of budgeting. People often feel societal pressure to sign up for a service or buy an item. Ask yourself a couple of questions: Do I need this? If so, is there a cheaper option? Remember, most of these things are called non-essential items for a reason. The easiest way to cut expenses is to update any subscription services you may have. These may include streaming services, memberships, or magazines. Has it been months since you've used them? If so, cancel them. You can always re-subscribe when your financial situation has loosened up. Limiting your utility use is another option, although a little trickier since electricity and water are essential. Any one of these tips won’t make a noticeable difference alone, but combining all of them can. Use LED bulbs instead of incandescent when possible. They may cost more to buy, but they last much longer and use 75% less energy. Also, make sure to turn off any lights when you leave the room. Caulk and weatherstrip drafty doors and windows. Seal any air leaks where plumbing, ductwork, or electrical wiring passes through walls, floors, or ceilings. Use a programmable thermostat. Set it to automatically turn your heating and air conditioning off or down when you are typically out of the house. Reduce the temperature of your water heater. Lowering it by 10-20 degrees could potentially save you hundreds of dollars per year. Repair leaky faucets, showerheads, or toilets. Most people don’t realize a continuous trickle or drip can increase your water cost significantly. Where you lay your head at night is usually the biggest expense when assessing your finances. There are both positives and negatives to renting or owning a home. Affordability and flexibility are what make renting most attractive. Your monthly costs can be lower since you’re not responsible for any repairs that may occur and you have the ability to move around when you want. You may also be able to negotiate a better leasing deal if you’re on good terms with your landlord. On the other hand, owning a home is more of a long-term play because you are building equity and will eventually own the home outright. If your credit score rating is sufficient to secure a good interest rate on a mortgage, then it may make sense for you to relocate and/or downsize to a new home. Insurance costs can add up quickly, from home to health, to car, with most people not shopping around for the best deal. There are more than enough insurance companies to choose from for home and car insurance. You may find that you could save money by switching companies or by bundling them together with the same company. When it comes to your healthcare, the good news is you most likely have several options, including a health care sharing program like Medi-Share. These are often less expensive per month than traditional health insurance’s premium costs. Find Ways to Earn More Money If budgeting isn’t enough, utilize your free time to earn some extra income. Although this may not be ideal for some people, it could be necessary to start making an impact on your financial goals. The best way to bring in some more income is to work extra hours at your current job. Capitalize on overtime pay if it is available. This will most likely give you the highest return for your time. Another option may be negotiating for a raise. If you have a good rapport with your employer and have put sufficient time in at the company, don’t be afraid to ask for a bump in pay. With high inflation and the current labor market, employers may be willing to pay a little more for a quality employee. A final option may be to get a side gig. These are not only good for bringing in some extra cash, but they can also provide new skills and experience to add to a resume. There are many choices when it comes to side gigs but here are a few suggestions: tutoring, blogging, delivering food, or selling items on e-commerce sites. For the most part, this isn’t a permanent situation to help you relieve your financial stress. These gigs may only be necessary for a month or two. Keep your eye on the prize and cut out the extra work or side gig when you feel the pressure has subsided. Build an Emergency Fund An emergency fund is a savings account that is specifically set aside for unplanned expenses or emergencies. This is critical for when unexpected events occur. This can include things such as job loss, medical expenses, home repairs, car repairs, or family emergencies. Many times, people fall behind and end up in debt because they were hit with an unforeseen cost that they could not afford. An unplanned expense could set you back years if you have no savings and have to go into debt to pay for it. Like everything else we’ve talked about, setting a goal is the first step. Most experts suggest saving three to six months’ worth of expenses. This can vary depending on if you have kids or pets to care for. Remember that saving even a small amount of money, such as one month's worth of expenses, is useful. Create a schedule for making regular contributions and automate it. Figure out a reasonable plan to automatically transfer funds from your paycheck to your emergency savings account. For example, you might transfer 5-10% of your paycheck or transfer a specific amount such as $40 per week. Either way, know you are preparing for the inevitable unexpected expense down the road. If you’re having a hard time setting aside extra money, refer back to cutting expenses. The money saved by canceling subscriptions can be reallocated to an emergency fund. Set a guideline so you understand how you want to use this fund. The idea is to use it to avoid creating new debt in an emergency. Instead of taking out a loan or using a credit card, which will end up costing more due to interest and fees, tap into your reserve fund if you have to. Remember, this is for emergencies, not vacations or Christmas shopping. You may feel more at ease if you are confident that you have enough cash on hand to take care of yourself in an emergency. Even if you can't plan for when an unforeseen expense or other problem may hit your budget, you can reduce your financial stress knowing that you have a reserve fund to help with costs. Conclusion Resolving financial problems is a slow and gradual process, but staying committed to your goal will soon show the results you’re looking for. Being overwhelmed by financial stress is a common feeling among many people, so remember you’re not alone. The sooner you start, the sooner you will reach a point of peace knowing you are on your way to being good stewards with what God has given you. With January being National Financial Wellness Month, it’s a great time to start improving your finances and limiting the stress that comes with it Source: Thrive Global, 1/7/23.