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Change Your Habits. Change Your Life.

Habit ChecklistAndy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Forming a good habit often seems like an impossible task. Lack of time, energy, resources or encouragement may often cause you to lack the needed energy to get started.

Here are five tips to create a new habit.

1. Start Small

Too many people fail to create long-lasting change because they try to do everything at once. You can’t run a marathon in a day, and you most likely won’t want to run an hour a day starting off. Start small. Set a reasonable goal of 20 minutes three times a week.

2. Plan

It’s always easy to find reasons not to go through with your intentions when it’s go time. Plan ahead so that you don’t have an excuse. Bring your workout closes with you and go directly after work. Buy healthy food with the intention of packing a lunch the night before. Don’t go out drinking if you’re trying to quit smoking.

3. Support

Making a change all on your own is hard. To ease the challenge, try instead to have a person with whom you can share your progress. Be honest and have them check on your progress. Also, try to surround yourself with positive people. If your support system is negative, there is a good chance you will be too.

4. Stay focused.

It’s easy to get distracted or discouraged when you don’t see signifcant results right away. So keep something near you to remind you of the benefits that fulfilling your goal will be. Make some inspiration art or simply change your phones wall paper as a reminder.

5. Forgive

When you mess up, and you most likely will, don’t despair. It’s normal to be human, and it’s human to keep trying. When you mess up, forgive, forget and forge on. Eventually, you’ll get somewhere.

To learn more on Andy’s programs

 

Eight Tips from a Keynote Speaker to Maintain Health and Wellness

 

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Ever look at a keynote speaker and wonder how they manage to stay so healthy? Expert speaker Andy Core shares eight tips that will help anyone to better reach their goals. And it’s not as hard as you might think. In other words, you don’t have to do extreme workouts every day or only eat lettuce. No, the habits Andy follows are just small changes that will tweak your day and make you your best self.

  1. Cook your own food and bring your lunch from home. Not only do you save a ton of money making your own meals, but also you get total control over the food you eat.
  2. Make time for exercise. Aim to get at least 30 minutes a day. It doesn’t have to be hard. It just has to be something. Take a walk. It will improve your mindset and your health. Need some motivation? Get a dog. Their energy will make you take them for a walk, or risk going insane.
  3. Sleep properly. Not only should you get the prescribed 7-9 hours of sleep a night, but do it at the same time each night and don’t hit the snooze button in the morning. Do this and your body will eventually feel like it has an internal alarm clock. You’ll love the way your mornings feel when this happens.
  4. Moderate your alcohol intake. You don’t have to give up alcohol altogether, but stay on the easy side of consumption. Too much, and it can interfere with your health and work performance. Plus, we all hate hangovers.
  5. Quit smoking. Lighting up is one of the worst things you can do to your body, as it costs you dearly in both your long- and short-term health. Stub out and watch how better you feel.
  6. Go outside. Soak in that vitamin D and feel great about your day. Spending time outdoors, even if it’s just a simple walk, will jumpstart positive brain activity and boost your happiness hormones. Simple scientific advice for a happy life.
  7. Do something every day that scares you. Okay, maybe not literally, but if you’re living a dull life that is stuck in a routine and refuses to take risks, you’re bored. And when you’re bored, you’re unmotivated and lacking energy. So do something different. Especially if it gets your adrenaline going.
  8. Enjoy Yourself. Yep. Take time every day to do something relaxing and enjoyable. The benefit your life will experience with this approach to life will significantly change your day. If everything is serious, you can hardly be happy. So find some way to bring in a bright spot to your day. Everyday.

Follow these eight small changes to improve your health and wellness and experience big results. Start slowly, build on the momentum of small successes, and be on your way to feeling good. Just remember that each habit you want to change must be consistently met with action. Big changes require small actions everyday.

For more information on Andy’s programs,

 

 

How To Deal With A Panic Attack On Your Own!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

 

Learning to control your breathing can help you greatly with your panic attacks!

Learning to control your
breathing can help you greatly
with your panic attacks!

While usually people who are susceptible to panic attacks seek the help of professionals, there still are things you can do on your own to tame the attacks.

Educate yourself a little bit about panic attacks: You can learn about panic attacks by reading articles online or through medicinal books. What you’ll be surprised to find out is that what you feel when you have a panic attack is rather quite normal and it’s not due the fact that you are going mental.

Quit smoking and cut out the caffeine:  People who are prone to panic attacks, both smoking and caffeine have the tendency to incite the attacks. Hence it is best if these individuals abstained from caffeinated products and smoking altogether.

You need to learn how to control your breathing. During a panic attack individuals usually hyperventilate as the panic causes them to breathe quickly. Hyperventilation further makes you feel dizzy which only exacerbates the panic attack. Hence try practicing deep breathing techniques and utilize them when you next have a panic attack, so that you may avoid the risk of hyperventilation. Moreover, deep breathing on its own has the ability to reduce symptoms of panic, anxiety and stress.

To learn more on Andy’s programs

 

 

A Few Commandments For Promoting Good Health

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Incorporate the following tips in order to benefit your overall health.

Taking care of yourself requires you to adhere to a healthy lifestyle!

Taking care of yourself requires you to
adhere to a healthy lifestyle!

1. Drink more water

Water is necessary for almost all body processes. Nutritionist’s suggest that we take in around 8 glasses of water daily or around 1 liter of water for every 25 kilograms of bodyweight. You should increase the amount if you exercise regularly.

2. Engage in physical activity more often

Make it your goal to do a total of 120 minutes of cardio each week. It doesn’t matter how long or how small your daily sessions are, just aim to do as much as you can daily.

3. Quit smoking

Smoking is known to lead to cardiovascular and lung diseases and also de-colors your skin and lips. It also decreases your overall stamina and will stop you from engaging in exercise for long periods.

4. Eat healthy natural foods

Try adhering to a healthy diet, surrounded around fresh, natural organic foods. Aim to eat fruits and veggies daily, and try eliminating saturated fats. Moreover, try cutting back on deep fried foods and sugar loaded items

 

5. Be kind to everyone around you.

Try to be more open and more polite to others. Smile often and aim to be giving. In addition, learn to appreciate people that care about and do not take them for granted. Changing your attitude towards people can do wonders for your health.

To learn more on Andy’s programs

 

A Few Commandments For Promoting Good Health

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Taking care of yourself requires you to adhere to a healthy lifestyle!

Taking care of yourself requires you to
adhere to a healthy lifestyle!

Incorporate the following tips in order to benefit your overall health.

1. Drink more water

Water is necessary for almost all body processes. Nutritionist’s suggest that we take in around 8 glasses of water daily or around 1 liter of water for every 25 kilograms of bodyweight. You should increase the amount if you exercise regularly.

2. Engage in physical activity more often

Make it your goal to do a total of 120 minutes of cardio each week. It doesn’t matter how long or how small your daily sessions are, just aim to do as much as you can daily.

3. Quit smoking

Smoking is known to lead to cardiovascular and lung diseases and also de-colors your skin and lips. It also decreases your overall stamina and will stop you from engaging in exercise for long periods.

4. Eat healthy natural foods

Try adhering to a healthy diet, surrounded around fresh, natural organic foods. Aim to eat fruits and veggies daily, and try eliminating saturated fats. Moreover, try cutting back on deep fried foods and sugar loaded items

5. Be kind to everyone around you.

Try to be more open and more polite to others. Smile often and aim to be giving. In addition, learn to appreciate people that care about and do not take them for granted. Changing your attitude towards people can do wonders for your health.

“To learn more on Andy’s programs

 
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Change Your Day, Not Your Life
A realistic guide to sustained motivation, more productivity, and the art of working well
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About Andy Core
Author and speaker on work-life balance, productivity and wellbeing
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