The Inner Path to Success
As someone who has spent close to a decade working from home (WFH) and coaching high functioning execs and entrepreneurs how to improve their work performance and life process….
12 Work From Home (WFH)
Tips and Reminders
Click here to get my “DAILY PLANNER” —- a step by step way to help you stay organized and forward-thinking about how to get better results week-to-week.
Rule #1: Once you are up, MAKE YOUR BED!
This is a simple one but a staple with high performers.
I know its tempting to cozy back up in your warm sheets, but once you are awake its essential to get your feet on the ground and get moving. When you hop out of bed, one simple and symbolic gesture you can make to close that dreamy door behind you is to make your bed. When you do so, you take a step into your morning, get a quick life win, and begin to set the day into motion ——a signal to your sleepy brain that the day has begun.
Put 1 liter of lemon water and your vitamins by your bedside. Drink the lemon water and take your vitamins when you are still waking up and on an empty stomach. It will help you wake up, boosts your immune system and vitamin C intake, and has a lot of other health benefits to balance the pH in the gut, which is known to fortify the body and maintain good health. It also ensures that you get 1 liter of water before every getting out of bed, a healthy start to your day!
When you set yourself up for success, that is exactly what happens!
Rule #2: Embrace the day, PRIORITIZE YOURSELF FIRST.
It pays to have a powerful morning routine, one that helps you consistently shift unwanted emotional states into peak ones. Hence, why it’s so vital that you take care of YOURSELF before the world “needs you” and attempts to get a hold of you.
5am-9am should be YOUR TIME. An exclusive time you dedicate ONLY to doing personal rituals that ensure peak performance throughout the day. (Kids are no excuse. Ask my clients they will tell ya)
When you do this EVERY MORNING you practice the highest expression of care for yourself. Not to mention it helps sharpen your mental capacity and gets you centered in your body and soul.
And the more you do it, the easier it is to maintain your intentions and a consistent focus, especially during these chaotic and crazy times.
Take on daily journaling, HIIT workouts, stretching, yoga, breath-work, prayer, meditation, gratitude rituals, full-on dance parties, singing, cold showers etc. to clear your mind and start your day on a stronger note.
Do one or all of these will help you start your day in a more aligned way.
If inclined, habit bond your workouts or meditation practices with empowering self mantras, music, and perspective-shifting podcasts. This will help weaponize your mind and ensure you hit a peak state to start your morning which, should carry you till the close of the day.
Yoga, breath-work, meditation, and HIIT exercises downregulate the survival part of your brain. The part that keeps you overly anxious and worried. The part that does its very best every few seconds to tell you what you need to do and what you have yet to do…
Anddddd so the more you exercise, the more this part of the brain shuts up, relaxes, and gives up control. If you don’t already exercise and use movement as a way to surrender over your fears and anxieties, give it a shot.
Not only will you neutralize the nagging thoughts always pleading for your attention you can begin to weaponize and reshape your perspective however you want, not how it wants.
Rule #3: Plan your day THE NIGHT BEFORE
Hopefully, at the end day, you already have a rough idea of what you need to get done the next day and have undergone looking at the day you just had ( what you did, what you didn’t do, and are asking yourself the important questions, which help you get clear on how you need to improve into tomorrow)
After doing this, it’s important to pull from yesterdays to-do list to create a maximum of three tasks, yes ONLY three of the “most important” needle-moving tasks that will make tomorrow amazing.
Choose three tasks in BOTH your professional and personal life. It’s not enough to get your work done if you sacrifice taking care of your personal and relational needs. (food shopping, paying bills, getting the car serviced, cleaning your apartment/work space, setting time to see/chat with friends, etc)
Pack a gym bag or lay your clothes/ shoes the night before so there is less decisions that need to be made as you wake. This reduces any resistance you might have going from just waking up to getting outside and getting your sweat in.
Rule #4: Dress the part and DITCH THE PJ’s
Wear different clothes during your work days. I know it is alluring to work from home in your Pj’s or workout clothes, but part of why you are so focused during normal work hours at the office is because your are dressed for it and took the ritualistic steps to get into “work mode”.
Right now, I have my coaching hat on and am writing this wearing one of my favorite sweaters which helps me switch gears to GET. THINGS. DONE.
Wearing Pjs and working from home may work in the beginning or for a few days at first, but its a terrible habit to get into. It’s best to begin to treat your 9-5 work time as if you were in your office and dress accordingly in a way that inspires you and helps you enter “the zone”
Rule #5: Pour yourself a cup of excellence then KNOCK OUT YOUR WORK.
After you conquer your morning, you are now dressed and ready to go, so it’s time to dive headfirst into knocking out your hardest and most challenging project FIRST.
Yes, that project. The one that is most challenging and will require the most amount of energy and time. You know the one I’m talking about The project that you’ve been avoiding——the one that continues to hang over you like a mistletoe on a bad date.
So instead of resisting it and taking care of the emails and other reactionary business tasks, save those for lunch or the afternoon lull and choose to utilized the hours of 9am-12noon exclusively to making headway with the hardest task first.
When you make headway with a project(s) like this, you will feel wayyyy more accomplished at the end of the day.
Rule #6 Set yourself up for success & TURN AIRPLANE MODE (ON )
Now that you are in your workflow, it’s important to stay as uninterrupted as you can for as long as you can—or at least until you hit your productivity goals for each section of the day (morning, afternoon, evening ).
That said, my work heaven entails having a spotless workplace and ZERO notifications/distractions that affect my workflow.
Before anything, I ensure that my work area is clean and organized. Typically, I do this the night before, so I can dive right in.
That way, when I am ready, there are ZERO distractions in my environment and nothing that will take me out of the work I have to do.
I only turn my phone back on during breaks. You should try it! You’ll be happy you did! And cheer up—your IG likes, texts, and calls will all still be there to answer during your self-appointed work breaks.
99% of the time, anyone that wants to get in touch with you, can wait the 1-2hrs to hear from you while you give work your undivided attention.
Rule #7: Limit all non-business calls/conversations same as you would at work.
When you work from home you have ultimate freedom, which could be freaking amazing and or a real slippery slope without the proper discipline.
If you typically don’t answer calls during certain times at work, why start when you begin working from home???
When you work from home you must begin to be your own boss—- telling on yourself when you have been less than productive so you feel the importance of getting back to your work.
Do your best to adhere to “working hours” same as you would in the office working your 9-5.
If you need explain this to anyone, just tell them that you are at work and will call/text them back during one of your various breaks and or after you are done.
Rule #8: Peak productivity is like a HIIT workout.
You should operate in work cycles of high intensity mixed in with a body-centered work rests. This will keep your day and your body optimal.
Want to make your workday more interesting and effective?
Crank out 50 mins of work at a high intensity, then switch off to a resting break for 10 mins.
Here are a few of my favorite resting breaks to keep me both fit and mentally sharp.
health: pushups, pull-ups, wall sits, planks, crunches, and the ever famous burpee
wellness: breathwork, stretching, yoga, meditation, playing a musical instrument or being one (singing), chugging water, taking a short walk to grab a coffee or around the block.
Rule #9: Create balance. Breaks are good for you and healthy too!
The truth is, if you work from home it’s very easy to begin your day as soon as you wake up and create a bad habit of starting your workday earlier and earlier and working longer and LONGER hours.
So, if you find yourself doing this, STOP IMMEDIATELY!
When you work from home, you have zero commute and are in full control over your schedule. In other words, you have wayyyyyy more time freedom, SO START TO USE YOUR TIME MORE WISELY!
For example, the 2 hours you normally and otherwise would spend commuting can now be restructured towards whatever you please.
And as long as the work gets done, no one will ever argue or ask how you spent your day.
When I worked in sales, I’d work from 9am- lunch and then would take 1.5 hrs to myself to go to an afternoon breathwork yoga class from 1:30pm -3pm. I’d then come back to do my work from 3:30-8pm and guess what happened?!? I crushed the rest of the day and got wayyyy more done!!! And guess what???? My sales increased and no one asked any questions. 🙂
We all know what its like to try to do work after lunch and or during the afternoon lul, so instead of limping through the finishing line of the day, or simply trying to survive it and complete it,—— take your power back and take that class ( virtual or otherwise) which revitalizes your mind/body/spirit to close out the day strong.
Rule #10: avoid aimlessly scrolling on the socials, news media outlets holes, playing computer games, chatting on dating apps, watching TV etc.
If you use the socials for work, get on there to do your post and then get off. If using the socials has little to no impact on you or your business life, use them sparingly and or only during set times.
When we are intentional instead of mindless about how we use our smartphones (all the apps that come along with them) we begin to use our socials, apps, and media outlets how they are supposed to be, AS RESOURCES.
They are to be used to connect us with friends and family and help us stay up to date with global information.
So, if you find yourself scrolling for 20-40 minutes on a media outlet or social site, the technology has you and not the other way around.
Limit your time on smartphone to certain hours and only visit sites, play online games, or watch TV shows or news to wind down from the day.
Rule #11: Separate your work area from your resting and sleeping areas
If you just started working from home and haven’t yet set up a work area, I’d highly recommend doing so.
If you typically just wake up and begin working from anywhere ( ex. your bed) this can be a very slippery psychological slope.
Over time, as you try to relax or sleep you will feel the urge to do work and vice versa when you want to work you might feel the urge to relax and sleep.
That said it can be very confusing and intertwine, so make sure to create an office for yourself and or designate a certain area in your apartment used exclusively for doing work.
That way you can keep your spaces where you relax, sleep, and hang as separate as you can!
Rule #12: Create work cut off times & a 15-20 min process to close each day
If you are reading this, chances are, you are a high performer — someone who has a high expectation of themselves and is personally driven to max out their productivity while also maintaining exceptional life balance.
If this is you, it’s important to realize that sometimes it’s better to “call it a day” and close up shop on the early side of things than to stay up late or forge on till the wee hours of the morning.
You may get more work done tonight, and that may feel good, but typically it will compromise tomorrow’s success habits and productivity.
Remember, it doesn’t matter how much you get done today because there will always be more work to do tomorrow, ALWAYS.
So if you were effective with your time today, GREAT! You should not feel bad when you call it quits till tomorrow.
When you add a clear START and STOP to your work times and add in a 10-20 minute closing process, you will not only mentally leave your work at the office, but you will be way more organized for tomorrow and powerfully set up to take on the next day.
Remember, when you work from home your office is, in fact, your home, so there is no such thing as “leaving the work at the office” you must create a mental process that separates you from your work so you can let it go to relax and enjoy when the day is done.
If you found this article helpful, shoot me a quick note.
I love hearing from my tribe and would be interested in hearing your favorite take away.
The truth is….
The habits that got you here aren’t going to get you there.
A next level life will always demand a next level you….
(Because if it didn’t, you’d already be “there” by now wouldn’t you? )
Every next level of #success demands, and quite literally requires that you make changes and show up as a different type of leader
So if you find yourself feeling stuck in this season of change and or stagnating in any way, consider taking on the responsibility of making big BIG changes and adjusting your daily success habits.
Do you know what you need to shift to create a better tomorrow?
Shifting habits and fixed perspectives can be a very confronting and challenging process, so much so, it’s essential that you;
1) BE “THE ONE”
Take on the radical responsibility that you and you alone are “the one” to self initiate this change.
External motivations can help get you started and add a bit of boost to the moral, but real long lasting change must be 100% intrinsically motivated.
2) START WHERE YOU ARE
No more denial. No more delusions. No more closing your eyes about the realities of things. Break down what’s working, what’s not, what you need to start doing, what you need to stop doing, and begin to make change — finally get to work on closing the gap of where you are now, compared to where you want to be.
3) COMMIT COURAGEOUSLY
Make a commitment. Commit to taking on this issue/area of your life — head on, like no shit, both feet in, fully convicted and committed to causing a shift.
Big life changes can get very scary, uncomfortable, and messy at times so it’s important that you muster up the courage to see it through and continue to lean into any backsliding and internal slipperiness with greater and greater conviction.
4) FAILURE IS THE ULTIMATE FEEDBACK
Failure is just feedback. Do not assign any meaning to the results or lack of results you are getting.
When changing or building new habits, look at failure with a neutral mind.
Keep it simple.Keep it moving.
Study the data, See what’s in the gap. Improve your process. Implement changes.
5) DO THE DANG REPS
Mastering anything isn’t the practice of perfection but rather a practice of strengthening your process.
No matter how ugly or messy it may look at first, each time that you show up for yourself and “do the dang rep”, you are strengthening and nurturing your skills, competence, confidence and momentum with it all…
Think it through, yes, but don’t overthink it.
There’s a time and a place for thinking, and then there’s a time and place for continued forward action!
If you have been thinking about change for a long time, instead of actually self initiating change….
Then, maybe it’s time that you muster up the courage and commitment to….
Do the dang rep!
Till next time,
After interviewing dozens of entrepreneurs and ambitious go-getters, I made a list of their Top 50 Tips for greater personal and professional success! Which are your favorites??? I love #20 , #24 , and #43 (a tough one for me)
1. Find a profession/company that allows you to bring all of you to your work.
2. Be gentle with yourself. Give downtime to sit in your sunshine.
3. Stay on your path. All learnings are perfectly timed. Do not compare your progress to another. Simply enjoy your journey!
4. Time is a commodity. Do not waste it dwelling on the past. Each day is a new day, so strive to better yourself into tomorrow.
5. If you aren’t failing forwards, you aren’t taking big enough risks.
6. Professional clarity comes from seeking greater joy, fulfillment, and satisfaction. Use those guide words as a means to make authentic change.
7. Be straightforward and honest in every relationship. As much as it can be hard to share a pain point, this creates greater trust and better teamwork.
8. Everything looks 20/20 looking backwards. Life ’s journey is complex so feel through the layers and trust the connections, as they will come.
9. Seek professional development. Growth as a leader comes from seeking outside perspective.
10. No one knows everything and no problems are unique. Be willing to humble yourself and ask for help.
11. Be more committed to making progress than looking good.
12. Be willing to ask for the kind of support and teamwork you need.
13. Starting a business? Focus on making revenue from Day 1.
14. Building a team? Hire slow. Fire fast.
15. Strong leadership comes when you tell people the result you want, not how you want it done. Doing so, you empower your team to figure it out.
16. Perseverance requires patience.
17. Humility and kindness to your peers and bosses go a long way.
18. Be kind to everyone who crosses your path. It pays to develop an ability to deal with difficult people. How they show up has nothing to do with you.
19. If someone is triggering you, seek to understand. Be curious. Do not take it personally. Be willing to see your part in it all, and own as much responsibility as you can.
20. Priority #1 is always self care, health, and wellness. Your best work is not possible if you yourself are compromised. Keep yourself prioritized.
21. Never undervalue yourself or your work.
22. The path to success is the path to self. Know when you are off course.
23. Learn to trust your gut instincts and intuition. You don’t need presenting evidence or reasons for your decision to be the right one.
24. Follow your heart. This should hold the most weight, not your logic. Then trust your logic to figure it all out by filling in the gaps.
25. Filter out all voices that don’t ring true to you and your ultimate vision.There might be plenty of people who say what you are trying to do is impossible. Do not listen to them, even if they are close family and friends. You know where you are going, so stay committed to the vision.
26. Be willing to always learn and grow. Embrace constructive feedback. If you are giving feedback, ask first for the permission to provide it.
27. There is nothing greener on the other side. Learn to water where you are.
28. Accept people for who and where they are. You can’t forcefully evolve someone who isn’t willing. Instead of being critical, impatient, and or demanding that someone changes, ask them what they need and see how you can be of service to them and their growth.
29. Do not be scared of tough communications. There are no good or bad conversations.
30. Keep learning. Keep working. Keep pushing. There is nothing out of reach for you to accomplish. Don’t EVER give up.
31. Do not take for granted those that are special to you. Always make time for those you love.
32. Strive for more work/life balance. Career progress needs to be balanced by spending time with the people you love and doing things that light you up.
33. Gratitude is THE attitude in evolving this human experience.
34. Do what you love. You are never too old, and it’s never too late. Don’t waste anymore time.
35. Everyone flourishes in varying conditions. There is no right or wrong way to live a fulfilling and successful life.
36. Develop compassion and empathy for yourself; it allows you to hold more for others.
37. Speak authentically. Be transparent in your requests, expressive of your needs, and committed to your intentions.
38. Powerful enrollment is caused by enthusiasm, energy, and personal authenticity.
39. You can do good, and do well. Always stand your ethical and moral high ground.
40. You never need to compromise your character for success.
41. You don’t need everyone’s business to be successful. Let go of those who are too costly to your wellbeing.
42. Embrace the spotlight. You deserve to shine.
43. Being disciplined and structured will help you achieve greatly, but don’t forget to keep it light and playful along the way. Life is meant to be fun.
44. You need no reason and or planned vacation to be still. This moment is good enough.
45. You can always develop more patience for yourself and others. This is often why it is referred to as being a “virtue”
46. Open to let things come to you. There is equal productive value in the quiet and the calm.
47. Going “ hard” and “fast” doesn’t always yield the best results. Learn to know when you are spinning your wheels. Slow down and shift into a lower gear.
48. Be aware of burn out, and pay attention to the signs. Step away from the laptop. Play hooky. Go to the beach in the middle of the day.
49. Every single breakdown can be a gift if you ask, “ How is this serving me?” and “In what way am I being trained and developed for a better tomorrow?”
50. Travel often. Get out of your routine. It breaks habitual thinking patterns and opens you up to new possibilities and ways of being.
THE GOLDEN RULE : MAKE IT PERSONAL!
There is a saying that goes,
“If you are clear on your ‘why’, you can bear almost any ‘how’ ”
In other words, being clear on your ‘why’ and finding a personal conviction can really help you stay motivated through even the toughest of life’s challenges — keeping you on track to accomplishing your end goal(s).
So, if maintaining a consistent and healthy exercise routine has been a struggle for you in the first few months of 2019, maybe it’s time you realign more deeply to your exercise “why”.
Devin, first off, what is a ‘why’ and what makes it so important in the first place?
A ‘why’ can be defined as the source, motive, cause, or purpose for setting out to achieve a specific aim, task, or goal. It is a deeply held reason for accomplishing something, better known as a ‘why’.
Finding your ‘why’ is important because it not only can uncover and give great access to a very powerful force within, but it can also help sustain your intention and commitment to your goals even through the toughest times and the most challenging obstacles life can throw at you. Want to know why New Year’s resolutions usually don’t work? Well, it’s because those resolutions are not backed by a deep seated and personally convicted ‘why’. Connected, your why provides a never-ending and truly unshakeable limitless reservoir of energy and vitality within..
The true power of a ‘why’ however, can be seen when it is battle tested. It can be one of the toughest and strongest combatants to facing unforeseen obstacles and life setbacks. For example, without first having understood your ‘why’, you might make headway on your goals and pursuits temporarily, but over time, it is inevitable that you will backslide, lose momentum, and or may even quit entirely. Nevertheless, having your ‘why’ near and dear, something to emotionally fall back on, will help you stand back up time and time again — helping move you forward no matter what! It’s the motivational whisper over your shoulder pushing you forward to achieve your highest life pursuits.
Okay, I get the importance of a why but what does that have to do with exercise?
As with the ‘why’ in life, exercise is no different. Your exercise ‘why’ is your motivation for maintaining your health and wellness routines when no one is watching, and especially when no one is watching. The days when it’s rainy, snowy, sleety or you’re functioning on merely a few hours of sleep, these are the days you need your exercise ‘why’ to muster up the willpower to honor your health and wellness routines. Like anything in life, making progress, always requires consistent effort and when you really know your ‘why‘, and you are firm on it, your health habits aren’t just a casual commitment, they truly are non negotiable.
Having this be firm, then makes you future self available and your ideal results inevitable. When you know your ‘why’, you will push you to meet these new goals even through all of life’s changes and demands ( school, kids, moving, new job etc). Those that find their ‘why’ will be truly inspired and motivated to increase healthier habits and make positive body improvements. Those that don’t, won’t.
Here are a few exercise ‘why’ examples;
– I exercise to be a healthiest fittest version of myself.
– I want to be an inspiration to myself and forever be desired by my husband.
– I want to be a role model for my two growing daughters as to what healthy, body positive habits look like.
– I exercise to show my son that nothing matters more than your health and vitality.
– Health is always life’s #1 priority. There is no amount of wealth that is worth compromising my health
– I exercise to have enough energy to play with my grandkids and pick them up while at the park.
– I exercise to constantly beat my personal best, year after year. (I’ve ran 5 marathons in 2 years and each time I beat my time. I love seeing my progress)
If you don’t know your exercise ‘why’ not to worry. Finding your ‘why’ is a process and one that can oftentimes be very challenging. But hopefully after today, you can create some momentum around this.
To begin, start simply by creating the opportunity to think freely about your ‘why’. Find a quiet space to think, allowing yourself to connect more directly to yourself and to the reasons for making exercise a “MUST” and forever a habit. When looking within, be forewarned, you might also be met by the ‘not so fun’ parts of yourself, the parts we all face daily: the fears, doubts, insecurities, and inner conflicts sitting just below the surface – our biggest barriers to progressing with our intentions.
These barriers are part of being human and are truly unavoidable. However, if you find yourself struggling, get in action. Immediately. Do what you need to do to shift your mindset into a different more positive state. If you can’t, seek additional support from a performance coach like me, one that understands how to support you in a process such as this keeping you connected you to your ‘why’ and empowered in your journey.
Finding a deeply held personal ‘why’ is your golden ticket to changing. Yet, still we sometimes find ourselves losing sight of it. If we aren’t mindful, life’s demands and conflicting priorities surely will steal away all our motivation and progress. That’s why it’s so necessary to keep it in the forefront of your mind.Your ‘why’ will always be there when needed to move you past any emotional and mental block into a space of greater self mastery.
Here are a few questions to help you find and connect more deeply to your exercise ‘why’;
– Who do I want to be physically, mentally, and emotionally a year from now?
– What is my 1 year, 3 year or 5 year future vision for myself?
– What exactly is my ‘why’ for exercise, and have I knowingly or unknowingly been holding myself back?
– What am I doing this all for? Am I doing this for myself or do I see a bigger purpose?
– What excuses do I make around reaching my exercise goals?
– What do I need to change in my life to make exercise a consistent routine and forever a habit?
– How can I sustain momentum when confronted by my own inner limits and when stretching to the next level with my exercise goals?
– Is there a specific picture, quote, ritual, routine or mantra I can create to remind myself of my exercise ‘why’?
What would it look like to set myself up for success with exercise? Is there any strategic prep work I can do on a weekly/daily basis to sustain my exercise habits and support my health journey?
Take 10-15 minutes to write out the above questions. If you do, in no time you will be making exercise a FOREVER habit!
1) Build a Better You
——> Research shows that people who exercise regularly rate higher in confidence and self esteem. Remember, you don’t need to be the CEO to look and lead like one!
2) Overall Mental Health & Mood
——> Daily exercise releases chemicals into the brain, better known as endorphins, which reduces anxiety – leaving you feeling happier and improving your ability to handle daily work-life stress. We all could use a little less stress and little more success and happiness am-I-right?
3) Mental Toughness
——> During a hard workout, the same endorphins that are released to alleviate anxiety and stress also regulate pain and stress to the physical body. Thus, creating the famous and euphoric runners high. Similar to morphine, it is rumored to act as an analgesic and sedative – psychologically diminishing your perception of pain, and increasing your tolerance levels and mental toughness.
4) Emotional Clarity
——> Exercise is shown to improve emotional clarity. After a good workout, you should be less stressed, helping you think more clearly, and enabling you to more easily prioritize tasks at hand. Feeling the wrath of a micro managing boss, pesky co-worker, or ever increasing pressure of others? Instead of blowing your top, think about using exercise as a good way to keep yourself emotionally grounded, centered, and calm.
5) Stay Cognitively Sharp
——> Along with endorphins, exercise is known to releases proteins into the brain, improving it’s structure and overall cognition ability – keeping ones thinking, learning, and judgment skills sharp. Research also shows that even regular aerobic exercise, the kind that gets your heart and sweat glands pumping appears to also boost the size of the hippocampus, the brain area involve in verbal memory and learning. So the next time you need to take an important call, write a critical email, or have a high level meeting – be sure to make time for a good sweat.
6) Get Better Sleep
——> Having trouble sleeping? Fall asleep faster by exercising 60 minutes per day! Good workouts are known to help boost energy usage.The next time you find yourself unable to sleep, try getting in a good workout in to roll into bed with your energetic life tank on E.
Is there any correlation between a good sweat and greater work life success?
When thinking about the value of exercise we tend to focus on the physical benefits: lower blood pressure, a healthier heart, or a more attractive physique, but what about our overall work life performance? According to the New York Times, the ideal daily dose of exercise as per current government and health organizations calls for about 150 mins (2.5hrs) of moderate exercise per week. Those that meet this guideline enjoy a list of life enhancing and longevity benefits as well as meet the criteria for being 39% less at risk of dying prematurely than those who never exercise.
Unlike medicine, exercise does not come with dosing instructions.So what is the recommended amount?How much should one exercise to live an optimally performing life? Well, the same researchers also pin pointed the sweet spot for health benefits to be found with those who tripled the recommended dose of weekly exercise from 150 minutes up to 450 mins/week (7.5hrs).
Now, it is important to say that it is possible to over exercise, so make sure not to over do it. Do plan to incorporate adequate rest and recovery into your weekly habits to keep your mind, body, spirit feeling and performing optimally!
Read the full New York Times article—-> HERE