GenuLines (blog) | Chi For Yourself

Stick To Your Fitness Resolution

May 24, 2021 John Uncategorized No comments

Every New Year fitness is high on the list of resolutions. You tell yourself that you’re going to hit the gym with a vengeance.

But by midyear that resolution is a mere memory. If this sounds familiar let this GenuLines reminder get you back on track.

Stick To Your Fitness Resolution

The majority of New Year’s resolutions fail. Getting fit is one of those frequent failures.

If you’ve ever spent much time in a gym, you know the routine. For the entire month of January, there’s often a line at every piece of equipment in the building.

The local fitness facility begins to resemble Times Square on New Year’s Eve. Yet the crowds thin out weeks later. .

Today we offer a few tips that can bring you closer to your fitness goals for the New Year.

Keep Things Simple

When you set out on a new fitness journey, it’s easy to become overwhelmed.

What workout routine is best? What foods should you eat?

Fitness, as well as life in general, is best kept simple.

The best workout routine is the one you’ll stick to. And your nutrition shouldn’t be rocket science.

You know what foods are good for you and what’s junk. The biggest factor in your fitness success is consistency.

Set Reasonable Goals

Advertising does a great job of making drastic body transformations seem like a snap. Even more comical are the timeframes reported by these ads.

How many times have you heard, “In just 15 minutes per day, 3 times per week, you’ll finally have those six-pack abs?”

This is all nonsense, as physical changes to your physique don’t work this way.

Fitness is about the long game.

While you WILL see progress, it doesn’t happen overnight.

So instead of going to the gym 7 days a week and eating nothing but celery, set goals that you can stick to. Start small.

Hold yourself accountable to 3 workouts per week. And avoiding your favorite late-night junk food.

Develop A Strong “Why”

As we’ve already discussed, fitness is about consistency. The incredible sense of motivation and enthusiasm you feel at the start WILL come and go.

If your only inspiration to work out is to “look better,” know there will be a lot of days in which that’s just not enough. Make your “why” unique to you.

Find it and use it to push through the hard days!

JohnK 5-24-2021

chiforyourself.com

Overheard: Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

~John F. Kennedy

5 Reasons To Be Grateful For Struggle

May 17, 2021 John Uncategorized No comments

Life’s struggles usually don’t move us to feeling grateful that we have them. But GenuLines iinvites you to re-examine this idea.

You may be surprised at the results!

5 Reasons To Be Grateful For Struggle

Have you ever asked yourself why you always want more? You want to make yourself better.

Get that promotion. Earn more money.

Win the lottery, a new car, a bigger house, another pet, to travel more often. It’s natural to pine for new things and to aim your sights higher.

But…

But there’s a problem here. We often take our eye off the ball.

And instead of living in the present, we become obsessed with the future. We figure everything will be better there.

But you can’t make everything better there without first putting in the work here.

The struggles that we face now do serve a purpose.

It isn’t something we enjoy or look forward to, but we may be able to find reasons to be grateful for those struggles.

Here’s why:

1. It Could Be Worse

This might not sound like a reason to be grateful for struggle, but… do you have the food you need to survive and a roof over your head? You have the basics down and while that isn’t everything, for right now it is.

Sometimes coming back to that thought is enough to remind you of your life achievements. You’re building the strength to handle what you’re facing now.

2. You Can See Through People

When you’re struggling, you learn who your real friends are. Friends can offer a great shoulder to lean on. But false friends can make their way into your life. They’re the first ones to run for the hills when things get tough.

3. You Rediscover Who You Are

You might wonder how this could be true, but it is. Think about the darkest days you’ve ever experienced. Now realize that you’re still here and you’re still standing. This speaks to your ability to be strong..

4. You Learn To Appreciate The Little Things

Sometimes we take these things for granted. Pause to savor your morning cup of coffee.

Carry this attitude with you through the day. Share your good energy with other people.

An act of kindness can change your day – and help others to change theirs.

5. Struggle is Building You Up

It might feel like your struggles are trying to tear you down. But like working a muscle they’re building you back up.

It’s difficult to think of struggles as being a blessing. But the blessing comes from your response to those struggles.

What’s the most difficult type of struggle to cope with? One that you have no control over.

You learn to cope and when you know how to cope, you learn how to succeed.

JohnK 5-17-2021

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Overheard: “If the only prayer you said was thank you, that would be enough.”

~Meister Eckhart

You CAN Reverse Brain Fog

May 10, 2021 John Uncategorized No comments

Brain fog leaves you feeling out of it. And you would really love to “snap out of it.”

Well, you can do something about it, and GenuLines has some points to jog your brain in that direction.

You CAN Reverse Brain Fog

We’ve all experienced mental fog. You feel like your brain is made of cloud puffs instead of brain matter. Its symptoms include:

• Difficulty concentrating

• Diminished memory

• Finding it hard to focus

• Poor communication skills

• Low motivation

• You’re easily distracted

Brain fog is a result of any type of imbalance in the control center of the brain. This control center is ,known as the hypothalamus.

This imbalance can be a result of inflammation. Or free radicals.

Or any type of stress brought on by several factors, such as:

• Multi-tasking

• Exhaustion

• Anxiety

• PTSD

• Imbalanced hormones

• Infections

• Not getting enough sun exposure

• Substance abuse

Mental fog is a natural result of our busy, nonstop lifestyles,. But it shouldn’t happen over and over.

If it does these simple changes can stop it from happening and repeating..

• Eat right

It’s amazing how much power our food has over us. Processed foods, foods high in saturated fats and gluten all have a negative effect on your brain.

In fact a study linked gluten sensitivity to low concentration and poor focus.

Also, not getting enough water into your system can lead to brain freeze.

• Take your vitamins

If your diet lacks antioxidants you can start looking for vitamins, such as D and B complex. Or minerals, such as calcium, zinc and magnesium.

Then look for supplements that work along with your diet. These will provide you with more of the nourishment you’re lacking.

• Get better sleep

We all sleep, but it’s the quality of our sleep that can either make us or break us. High quality sleep improves brain function on a whole.

While it’s ideal to get the full 8 hours each night, some people need only 6 for optimal effectiveness. Find what works best for you.

Then regulate your sleep. Set up a relaxing bedtime routine and a comfortable sleeping area.

• Work out

When you exercise, you send fresh, oxygenated blood to your entire body, mainly your brain. This boosts its cognitive functions and diminishes brain fog.

Studies have shown exercise can improve learning and study skills. Plus it can optimize concentration and memory skills.

• Find a hobby

Even in the busiest of weeks there are ways to work fun, relaxing activities into your schedule. The first step is to carve out some “me” time and stop thinking it’s selfish, as many of us do.

The second step is to find something you enjoy doing just to chill out. It could be meditating by yourself in a quiet room.

Or a class or club where you to meet new people. The final step is to decompress and enjoy.

Brain fog is completely reversible. You need to do the work and find out what works for you.

Each one of us is unique, so it may be a bit challenging at first to find that perfect fit. But you’ll be glad you put in the effort once you regain clarity and be able to perform at your best.

JohnK 5-10-2021

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Overheard: “Purple haze is in my brain/ Lately things don’t seem the same”

~Jimi Hendrix

4 Ways To Get Out Of Your Introvert Rut

May 3, 2021 John Uncategorized No comments

You’re okay with being an introvert, until you’re not. It can put into a rut that leaves you feeling sort of stale.

This list of suggestions from GenuLines is designed to ease you out of that rut.

4 Ways To Get Out Of Your Introvert Rut

Have you been feeling like you’re stuck in an introvert rut lately? Do you find yourself spending too much time on your own?

Could it be you do the same things over and over, or feel like you’re holding yourself back? There are a few things you can do if you’re stuck in an introvert rut.

Let’s get busy and figure them out!

1) Step out but within your comfort zone

One of the best ways to get out of a rut is by pushing yourself to try new things. Now this can be a bit much for the VERY introverted.

Branch out and try new things in new places. You could hang out with a larger group of people, but do so within the confines of your comfort zone.

Go to your favorite coffee shop and order your favorite drink at their busiest time of day. Go to a party you wouldn’t normally attend, but hang in the corner with a close friend.

The key to this exercise is finding a balance; you want to push yourself, but not too far.

2) Meet new people on your terms

Along the same lines, you want to meet new people within your comfort zone too. Spark up a conversation with a friendly person at your favorite store, restaurant, or bar.

This will help you meet someone that’s most likely like-minded. And you’ll do it without pushing yourself to the point of discomfort.

Push yourself to go somewhere where you might meet a new friend with whom you have common interests. This could make it easier for you to mix things up.

And you can get out of your rut without pushing yourself to the point of discomfort.

3) Push yourself to take part in something new

Doing something entirely new to you can be a good way to break yourself out of your rut. But for a lot of introverts, this is highly uncomfortable.

It could even be anxiety-inducing. You have to push yourself to do something new that you’re comfortable with.

Are you more comfortable going out to a game night at a brewery or a book club that let you be in a smaller group? Then push yourself to do that.

If you’re more comfortable going to a larger party where you can hide in the crowd if you need to. then that needs to be the something new you try.

4) Drive yourself to bust out of your shell

A great way to break out of an introverted rut is by pushing yourself to get out of your shell. This is another exercise that might prove to be very uncomfortable for introverts.

So it may not be for everyone.

Try branching out to new small groups where the attention has to be on you at some point. It could be a book club, creative writing group, local bridge game, or a small jam session among other things.

This will help you break out of your shell and push past this introversion and the rut you’re in.

Final thoughts

Getting out of an introvert rut can be tough. And the more introverted you are, the harder it becomes.

If you find the process too difficult, talk it over with a professional. You’ll get steered to more specific and custom exercises.

These will better help you get out of this rut without hurting yourself in any way.

JohnK 5-3-2021

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Overheard: “I was never less alone than when by myself”

~Edward Gibbon

What To Do When You Don’t Get What You Really Want

April 26, 2021 John Uncategorized No comments

You want it badly. But somehow it doesn’t show up. This happens to most of us, but GenuLines has some action steps for you if you’re struggling with this.

What To Do When You Don’t Get What You Really Want

It sucks to know that life isn’t fair. But knowing this fact alone still doesn’t make us feel better when something that we really want seems to elude us.

Here are a couple of key things to consider when you don’t get what your heart desires.

Appreciate The Needs You DO Have

Being able to separate the things you need from those you want is extremely important in life. People worldwide go without even the most basic things many of us take for granted.

While it’s in no way wrong to pursue things other than the basic needs, try to avoid getting these things mixed up.

Think about each situation where you didn’t get something you wanted. Each of those is likely balanced by getting something you did want.

If you always got what you wanted do you think you’d be grateful?

Be Honest About Why You Didn’t Get It

When something doesn’t pan out it feels like a tragedy. But sometimes not getting something serves as a fork in the road.

It can point the way to something much better.

Whatever you’re feeling like you missed out on, give it a second look. You might realize that this failure could very well be for your benefit.

Even if it wasn’t a major disappointment the fact that you fell short can provide the motivation. you need to go after something even better!

You Covered The Bases And Still Want It? Try Again!

So you slipped up but believe you still should have whatever avoided you. Regroup and try again!

Rest assured, most of the things worth having are not going to fall into your lap. If this were the case, they wouldn’t be nearly as fulfilling when we you get them.

If whatever you missed out on keeps bugging you it could be a sign that you’re meant to have it.

But not right now

If you’ve decided that it is, be ready to go after it! I could insert any number of motivational quotes such as “fall seven times, stand up eight.”

Or “fail forward.”

But the fact is, the life of a successful individual will include failures. How you deal with failure separates winning from living with self-pity and resentment.

Never allow yourself to give up in the pursuit of anything you believe to be yours.

JohnK 4-26-2021

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Overheard: “Success is getting what you want. Happiness is wanting what you get.”

~Dale Carnegie

The Kaizen Method 101 (fixes video player link)

April 19, 2021 John Uncategorized No comments

It’s called The Kaizen Method, and it could propel you toward positive change in your life. But like ancient Rome, those changes aren’t built in a day.

It’s a gradual method, and GenuLines gives you this overview to get you on your way.

The Kaizen Method 101

Your journey toward self-improvement or personal growth can be tough. A lot of it goeshttps://dubb.com/v/woCeFc uphill and often includes many setbacks that leave you questioning your choice to start.

But there’s one path that gives you a gradual road to improvement. It’s called The Kaizen Method.

Rather than make it better RIGHT NOW, this approach adopts a more realistic strategy.

(You can listen to the post by clicking here then starting the player)

Understanding the Kaizen Method

The Kaizen method focuses on continuous, incremental improvement rather than radical change. This leads to significant, long-term change.

Many people talk about Kaizen as being the “1 percent rule,”

You focus on doing one small thing every single day that will get you closer to your final outcome.

This method started as a business model to promote lean manufacturing. You may know it as “The Toyota Way,” because it became well known when that carmaker used it.

The idea was to ensure quality control and to revolutionize the auto industry in Japan.

The opposite of this approach could be called “radical innovation,”

A company or person using this style tries to make quick and drastic changes.

With the Kaizen method, you’re focusing on getting a little bit better than you were the day before. The power of this method is that these small, incremental changes build on each other.

Tiny changes in the beginning soon combine with other minor changes. The results are more significant, lasting effects.

Origins

The Kaizen Method started as a business model. But it also works for personal growth and development.

It gets you off the roller coaster of ups and downs usually associated with making changes in your life. Kaizen focuses on small steps you can do now, where you are, and with your current capabilities.

Change can be hard, and it comes through small steps taken every day. It comes through continuous improvement, not an overnight transformation.

The Kaizen method is a process, not a goal. It’s not something you achieve but rather something you commit to doing daily.

As an inspirational speaker once said, “Success isn’t owned, it’s rented. And rent is due every day.”

JohnK 4-19-2021

chiforyourself.com

Overheard: “Let us cultivate our garden”

~Voltaire

The Kaizen Method 101

April 19, 2021 John Uncategorized No comments

It’s called The Kaizen Method, and it could propel you toward positive change in your life. But like ancient Rome, those changes aren’t built in a day.

It’s a gradual method, and GenuLines gives you this overview to get you on your way.