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Archives for April 2013

Inspiration for Daring Greatly – In the Arena by Theodore Roosevelt

2013-04-21 By Monica 3 Comments

“It is not the critic who counts:
not the man who points out how the strong man stumbles
or where the doer of deeds could have done better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood,
who strives valiantly,
who errs and comes up short again and again,
because there is no effort without error or shortcoming,
but who knows the great enthusiasms,
the great devotions, who spends himself for a worthy cause;
who, at the best, knows, in the end, the triumph of high achievement,
and who, at the worst, if he fails, at least he fails while daring greatly,
so that his place shall never be with those cold and timid souls
who knew neither victory nor defeat.”

~Theodore Roosevelt – From “Citizenship in a Republic,”
Speech at the Sorbonne, Paris, April 23, 1910

Filed Under: Live Your Purpose Tagged With: In the arena, man in the arena, roosevelt

5 Easy Ways to Improve Your Fitness

2013-04-21 By Monica 7 Comments

Getting Fit

“Take care of your body. It’s the only place you have to live. ” ~ Jim Rohn 

Whether you are trying to lose weight or just improving your overall health, fitness can be challenging with today’s busy schedules. Just implementing small, incremental actions can make a significant difference in your life. Here are five ways to get you started:

1. Be a Kid Again: What was your favorite activity when you were growing up? Was it tennis, swimming, riding your bicycle? Think back to the types of things you enjoyed as a kid and find a way to bring that activity back into your life.

For me, it was roller skating. I grew up on roller skates but hadn’t been able to skate since I was a child. About two years ago, I moved to a city that had an old-fashioned, hardwood floor skating rink with a huge pipe organ that they still use on specific nights. I was thrilled to have such a wonderful place to roller skate and it is great exercise. The best part is I feel like I’m ten years old again.

2. Instant Recess: While you’re still feeling like a kid, you might also try something called Instant Recess. Instant Recess gives you at least two ten-minute exercise breaks during the work day. There are instant recess exercise videos available on YouTube  or you can do your own form of exercise.

I learned about this program at a health conference I attended several months ago because many workplaces are starting to offer it to employees.   As people become more aware that long periods of sitting have been shown to be as dangerous as smoking, they are looking for ways to increase their activity during the day. Studies have shown that if you do the videos twice a day for three months or more, you should be able to maintain your existing weight. If you add an additional ten minutes of exercise each day, you should actually lose weight.

3. Moves App for iPhone: A fun tool I recently discovered is the Moves app for my iPhone and for Android. It’s like a pedometer that tracks your steps during the day. Using this app was eye opening for me because it clearly illustrated that I’m not getting enough exercise on certain days.

The nice thing about this app is that it keeps track of where you travel and seems to be able to distinguish if you are moving in the car versus exercising. It even tracks steps on the elliptical at the gym so I make a point to wear my phone when I work out.

4. Listen to something: When I exercise, I often listening to inspiring music, podcasts, or books from Audible. Audible was a great find for me because I have a lot of required reading for my graduate coursework and my business. Audible allows me to make my time at the gym even more productive, and the time goes by very quickly.

5. Create a habit: Establish set times for your fitness routines or add reminders to your calendar to help remind you when to exercise. Consistent, regular activity is the single most important thing you can do to improve your fitness.

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

What is your favorite way to improve your fitness? Share your thoughts below.

 

Filed Under: Love Your Life, Wellness Tagged With: exercise, fitness, habit, health, instant recess, iPhone, moves app, workout

And They Lived Happily Ever After…..

2013-04-08 By Monica 6 Comments

Wedding Photo

You may have noticed that I’ve been offline for a few weeks and haven’t posted
anything new on LifeOhm, and that I’ve also had a name change.

For those of you who don’t know, I married my best friend and the love of my life, Dave,
a few weeks ago on the Oregon coast.

He’s been wonderful and amazingly supportive of my career, my personal development, and my blog – even serving as my editor now and then. Dave may have some articles of his own on my website soon (as well as some by the two of us together).

Thank you to everyone for all of your love and support. We’re both really excited about the future and
bringing many new ideas to LifeOhm.

Wishing you much love,
Monica 
xoxo

Photo by Aleina Roberson.

Filed Under: LifeOhm Tagged With: LifeOhm, love, romance, wedding

21 Days to Improving Your Happiness and Productivity

2013-04-06 By Monica 11 Comments

Happiness Quote - Anne Frank

The field of positive psychology has been growing in popularity as people begin to recognize the correlation between happiness, productivity, and success. Developed by Martin Seligman in his book Authentic Happiness in 1998, positive psychologists seek “to find and nurture genius and talent” and “to make normal life more fulfilling”.

Seligman’s research concluded that happier people get better performance evaluations and higher pay. Other studies have shown that happy people are more positive, creative, tolerant, constructive, generous and non-defensive. They also have lower medical costs and less absenteeism.

While this seems obvious to many of us, finding that happiness can be a challenge in our society. In his popular Ted talk, The happy secret to better work, Shawn Acor says our culture has taught us that, “If I work harder, then I will be successful. If I’m successful, then I will be happier.”  Putting happiness on the other side of success creates a moving target and your brain never gets there.

According to Acor, “If you can raise levels of positivity in the present, the brain experiences what is called the happiness advantage. When the brain is positive, it performs significantly better than when it’s negative, neutral, or stressed. When you’re positive, dopamine floods into your system which not only makes you happier, but it also turns on learning centers in your brain, allowing you to adapt to the world in a different way.”

Acor goes on to say, “It’s not reality that shapes us, it’s the lens through which you view the world. If you can change the lens, not only can you change your happiness, you can change your world.”

21 Days to Improving Your Happiness and Productivity:

Acor also provides a formula for increasing your happiness and productivity in 21 days, the length of time it takes to create a new habit. Most of them only take a few minutes but the combination has been proven to be very effective. Over time, the brain retains the new pattern, allowing you to work more optimistically and successfully.

Take LifeOhm’s Happiness Challenge and commit to doing the following things for the next 21 days:

  • Write three new things you are grateful for – This helps train your brain to scan the world for the positive things first, rather than focusing on the negative things. Gratitude has long been linked to increased happiness and it’s surprising how quickly your life can improve with this simple practice.
  • Journal about one positive thing that has happened in the past 24 hours, this process allows your brain to relive the positive experience. There are many options for journaling, online with sites such as Penzu or a hand-written journal. Writing by hand, rather than digitally, has been shown to increase learning, which might be helpful when you’re trying to change thought patterns.
  • Exercise for at least 15 minutes –  exercise increases your levels of dopamine, energy, and helps improve your overall sense of well being.
  • Meditation – There are many documented benefits to meditation including reducing the negative effects of stress, mild depression and anxiety. According to Acor, meditation also allows us to get over our cultural ADHD, that has us focusing on more than one thing at once. It allows the mind to quiet and opens us up to new possibilities.
  • Random acts of kindness – In Acor’s study, he had participants write one positive email that praised someone in their social network, but there are many ways to perform random acts of kindness. Get creative and have fun, you will not only make someone else’s day, but it will improve your own.

What helps you improve your happiness and productivity? Are you participating in this challenge? Share your thoughts below.

Filed Under: Do More in Less Time Tagged With: Acor, challenge, energy, exercise, gratitude, happiness, journaling, meditation, productivity, stress, success, Ted talk

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I’m Monica, owner and founder of LifeOhm, LLC. LifeOhm was created to help individuals, just like you, optimize their health and wellness, while also creating more joy and happiness in their life. Read more.

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