Tag: life

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The Science of Happiness

You may have seen the new TED talk by Shawn Achor: The happy secret to better work, you may not have. I do encourage you to watch the entire thing (it’s 12 minutes long…so brace yourself, busy people!), but I’ve summed it up in the following post (as well as taking ideas from other research).

Happiness isn’t on the other side of success
Does the phrase, “I will be happy if I can just do/have/be…” sound familiar?
It does to me, and I’m betting that it rings a bell to a lot of you – perhaps you think it to yourself, perhaps you hear others say it. What scientific research is now showing is that  if an individual feels dissatisfied in the present, that they are not only less likely to achieve their goals, but if they do – they will not be likely to experience happiness. They just change the goalposts and feel ‘less than’ compared to a new standard. For example: If you work all year to get a new promotion, you hate your current job and expect all things to be better once you get the promotion. There are a few things happening here:
a) You are creating a mental habit of ruminating on the negatives – this is not easy to shake
b) You may become less appealing to your employer – there’s a saying “work for the job you want, rather than the job you have”. BE the employee that everyone would want working with/for THEM.
c) Once you get to your success, you will move your goal targets to the next ‘thing’ and may not appreciate the benefits.

It’s very important to set goals – that’s what our whole business is about! However, it is equally important to look for and value the life and blessings that you have NOW – train your brain to be positive and even more positive opportunities tend to flow your way. Now, this may sound a bit ‘hippy’, but the scientific link between Positive Psychology and Success is growing stronger and stronger every day. Try some of these things for 21 days and perhaps you will be able to notice the difference:
– Writing 3 things that you are grateful for each day
– Meditating or sitting in silence, focusing on one thing
– Journalling
– Exercise
– Random Acts of Kindness

Here is a link to the speech

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Making those BIG decisions

Today, I was offered my old job back. It is a job that I am good at, I enjoy and has great benefits – paid holidays, steady income, and great staff. It isn’t, however, what I feel that I’m really here to do.

It’s the age-old tension between your comfort zone and chasing your dream life. Our comfort zone keeps us safe, provides us with our minimums, but doesn’t provide the excitement, passion and feeling of purpose that taking risks and constant growing and chasing our dreams gives us.

Tomorrow, I make the call that challenges me and leaves me in charge of my own success, so that I can chase my dream and be the example to my son that I want to be. How can I ask people to be inspired and chase their dreams if I do not have the integrity to do this myself? I can’t.

I want to encourage you to evaluate your comfort zone, and places where you may be able to make a few ‘BIG’ decisions to bring your life closer to that version of life that you fascinate and dream about. And then I dare you to act on those decisions.

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Where is your locus of control?

Multiple studies by psychologists  discuss the notion of a locus of control and its role in not only happiness, but health, achievement and overall wellbeing in life. First coined in 1954 by Rotter, this idea has permeated the realm of cognitive psychology in aiding people with depression and ‘learned helplessness’.

What is it? Basically it is whether people believe that they are in charge of what happens to them in their lives, or that all control is external to them (of course, beliefs may vary in different areas of life). For example, if a person is struggling to get a job a person with an INTERNAL locus of control will evaluate their behaviour, presentation, skills and manner when applying for jobs and seek to make changes. On the other hand, a person with an EXTERNAL locus of control will often find things to ‘excuse’ or ‘blame’ the events with statements of thoughts such as, “The interviewer obviously doesn’t like women”, “I was attacked by nerves (spoken as if they are an outer force)”, “The interview questions were ridiculous”, “People never understand what I’m trying to say”.

Can you see the difference? Having an external locus of control means that you perceive life as HAPPENING TO YOU, rather than you having an active control in daily and important events. Which one is more empowering? What will enable change for the better?

In saying this – it is vitally important to be aware of a tendency to couple blame and learned helplessness (self talk that becomes habitual in putting oneself down) with an internal locus of control. Of course you cannot control everything – if someone you care for falls ill, it is obviously not in your power to influence this and there should be no guilt for you. Coupling optimism and a thirst for development with a internal locus of control can be extremely empowering and inspiring, not just to the individual, but to everyone that surrounds you. Suddenly, barriers transform into challenges and opportunities!

Can you identify some of the attitudes that you tend to abide to?

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‘Zero Budgeting’ Life Application- Get things under control!

In finance there is a practice called ‘zero budgeting’ – basically, it is the allocation of your income to all of the necessities in your life (repayments, bills, hobbies, charity, etc.) as well as other important elements of your finances (such as savings, holidays, superannuation, dinners out, new clothes, etc.) planned out COMPLETELY down to the last cent. The philosophy behind this is that by allocating ALL of your income to concrete locations you:
1. Always have the money to pay for your bills as you have set these amounts aside in preparation.

2. You are conscious of your incoming and outgoing costs, not oblivious. Are less likely to make impulsive ‘splurges’ that you will later regret as you are conscious that you will be taking money away from other areas and causing problems.

3. You start to build great habits of saving and paying any debts and it will become almost ‘automatic’, as you direct debit money into the necessary places as SOON as you receive your income.

4. By not having ‘spare money’ left over after your budget, you are more likely to be purposeful with your money, rather than wasteful and ‘carefree’. This is one of the most important mindsets when it comes to financial management – the unconscious or avoidance of knowing the reality of your financial situation.

This principle is not only useful for financial positions, but also any other situation in life. If you work from home and find that you are not as effective as you would like to be – you can zero-budget your TIME into specific tasks, for example:
9:00am -09:10am Check emails and respond to ‘quick’ emails. Make a list of ‘to-do’s from the email and general tasks for the day.
9:10am-9:20am Write blog post for website/first draft of presentation/proposal etc.
In this way, you will have all of your tasks allocated to a space of time and before you know it, your to-do list will be shrinking before your eyes.

This is a great principle to apply to workouts, also – if you have a tendency to walk around the gym and waste time, allocate your exercises to minute or minute-and-a-half rounds in order to get the most out of your allocated time at the gym.

Feel free to share your experiments with zero-budgeting this week below!

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“I can’t” VS “Maybe” – reshaping your identity is the key to success

Working with LLUMI, you will hear a lot about the power of shaping your identity. It is because the way you see yourself is a precedent in the way that others perceive you. The messages that you communicate in the way that you think ‘to’ yourself (such as, “I’ve never been good at…) are layering rows of bricks in the wall of obstacles in your mind.

Do a simple test now. Get on the floor and do some push ups. Notice the difference when you think (or even say out loud) to yourself “I can’t”. Your body will instantly feel like giving up and you most likely will drop to the floor and thank your lucky stars that its over. Try it again and instead of “I can’t”, think “maybe I can” – 9 times out of 10, you will be able to do more than you did in the first round, even though you are tired from the push ups you did previously! This ‘self-talk’ is recognised not only in elite athletes, but business circles, relationship circles and basically every area where progress is needed or wanted.

For a real-life example. We have a client who is struggling with his business. He often says “I just can’t stand feeling like this anymore”. Imagine the effect that this sentence has on his physiology and the limiting ability that this would have on his attitude and efforts to put forward effective steps to rescue his business! We have been training to say “Maybe I could…” in exactly the same situations, and he has turned around many stressful and frustrating episodes into some of his greatest successes.

Try doing this in the most frustrating areas of your life – “Maybe I could… be kind to that person that I’m a rival with at work….get up 20 minutes earlier to make a healthy breakfast….go to that networking function to gain new contacts…make the phone call to my boss/wife/husband/friend….Maybe…” and then DO it! You’ll be surprised how empowered you feel.

Just try it. Maybe.

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But I don’t FEEL like it. The problem with ‘waiting’ for motivation

Most of us have VERY good intentions to be healthy or successful – to diet, to exercise, to start personal training, to open that savings account, to contact that old friend….
But then when push comes to shove….the huge emotional weight seems to overwhelm us! The bed covers feel extra comfy…it’s so warm inside…you get busy…intentions don’t always get you far.

The emotional attachment that many of us have to exercise and success can be quite extreme. But do we feel the same way about brushing our teeth in the morning? Or making your bed? Not usually! We have divorced the idea from our emotions. I’m betting that your toothbrush and shower don’t get the same death stares from you as your runners whilst you snuggle under the blankets? Or that study book that is positioned with intention on your table? So, what can we do?

DIVORCE emotion. DUMP it. BREAK UP with that nagging sh*t!

Just like personal hygiene, your body NEEDS exercise your mind NEEDS progress. So – exercise and progress in your life must become a habit, not a choice influenced by emotions. Don’t dip your ’emotional thermometer’ in before you get out of bed or jump in the car to get to your gym or schedule that meeting. Don’t even think about it! Because, as we all know, once you’re there you actually find that it isn’t that bad….it’s usually even FUN! And afterwards? You always feel amazing and inspired to do more because you have just CONQUERED something.
Now, LLUMI doesn’t usually tell their clients to NOT think about it, but in the case of pre-exercise and pre-action anxiety, we have really found that this really works.
So, give it a go. For the next seven days at least: don’t think, just do.

We promise that you’ll thank us.

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Are you getting in your own way? Be honest with your EXCUSES

How many times have you wanted to start exercising or eating right and then reasoned yourself out of it, “It’s too time consuming”, “It’s hot/cold/raining/sunny/windy”, “I’d prefer to do it in the afternoon/morning/evening”? Some may call it logic, but sometimes we are simply getting in our own way.

Our brain is programmed to protect us from harm and therefore creates a ‘hard drive’ full of experiences that we have perceived as negative and sends chemical and habitual warning signals to prevent us from entering that same danger or uncomfortable situation. This can certainly be useful – we learn not to pick up burning wood, we learn that we should be careful about choosing to say rude things about people. On the other hand, we also build walls of doubt around our ability and relatively safe (sometimes important) situations. Take joining a new exercise class for example, we hear many people talk about how nervous they are to start/they don’t know anyone/they don’t have the skills.  In itself, joining a new exercise class poses little to no harm or threat to you – but the negative momentum that is surrounding the experience in the mind far outweighs  the actual risk. In situations like these, we need to face our fears both logically and emotionally. Look at your emotions objectively (imagine yourself stepping outside of yourself and watching you do the task that causes you anxiety) and ask:

Why do you think you feel these emotions?
How legitimate are these fears?
What is the real risk that is posed here?
What is the worst that could happen?
What is the likelihood of the ‘worst’ happening?
What would be the positive effects if you completed this task?
How would you feel if you completed it well? (Really give this one some time and imagine yourself just after you have completed the task, celebrating in your own way).

It is important to give weight and recognition to the role that the mind plays in task avoidance. Writing down the answers to these questions and really giving yourself some time to imagine yourself completing your task leads to a replacement of the negative emotions that surround the experience and builds your motivation to complete or face it. Give this a go one day this week – even if it a very small thing that you find yourself hesitating to do.
I even did it when I was about to write this blog post – so easy to doubt yourself and avoid doing it! C’mon – get into the habit of achieving small victories everyday! Post your progress when you’ve done something you would usually hesitate to do!

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Step 1 – The 6 Basic Principles of ‘Live Like U Mean It’

When you are thinking about taking the steps to live your life at an optimum, there are some primary basics that must be covered to enable you to progress through the rest of your journey. Each of these principles have extraordinarily beneficial side effects which may also contribute to your over-arching goals anyway. They are non-negotiables and are scientifically-backed in improving emotional and physical health and wellbeing.

1. Move Yourself – A minimum of 30 moderate-high intensity exercise. Again, this is a MINIMUM and, yes, you do have time. There are a lot of people who are just as busy (or busier) than you who exercise A LOT. You just have to prioritise this. If you have trouble keeping up a habit – join a local running club or community team for free. If you have money at your disposal, hire a trainer, join a regular class. Movement wakes your body and gives you important seratonin and endorphins, fights off cortisol (a destructive side-effect of stress), improves your cardiovascular capacity and kick-starts your metabolism. If any of your goals are weight/health/fitness related – this will also help you to achieve these specifically. This principle is number 1 for a reason: It is simply important.

2. Nutrition – A diet that is high in processed foods and sugars as well as saturated fats will rob you of your vitality, impede your body functions and become a barrier to your energy levels and success. This is another non-negotiable. You may sit there and dream up your goal life, but I guarantee you that three McDonald’s trips later you will have zero passion and will be happy to sit on your couch and waste your life. If you would like help with this – there are plenty of companies that deliver groceries and recipes for you to learn to cook your own meals (they are usually healthy, fresh and quite simple recipes).

3. Sleep – 8 hours. Going to bed early is the new black. You don’t have time NOT to sleep – if you cut back on this, you will experience ‘burn out’ and start to believe that you are not cut out for the extraordinary life that you absolutely can achieve. 8 hours of sleep has been shown to contribute significantly to the reduction of depression and increase the individual perception of happiness significantly in less than 2 weeks. All of these basics feed into each other. As you exercise, eat better food and limit screen time, you will also sleep better. When you have slept well, you have more energy to exercise, be purposeful, eat well and achieve your goals. It’s a really cool cycle.

4. Screen Time – We are always connected, it’s the world that we live in. Be mindful about how long you are spending with a screen in your face (be that a phone, television, computer, iPad, Tablet, etc.), as heavy use of these devices has been linked with listlessness, depression, anti-social behaviour and a perceived sense of social isolation. I particularly have a beef with reality TV (live your own life, instead of watching others!) and games (what did Candy Crush EVER add to your life?). You have one life, one go at EACH day – don’t flush it by mindlessly scrolling down endless selfies, recipes that you will never cook, cat videos, etc. Limit your notifications to certain times of day dedicated to mindful and purposeful use of screen time (we all have to check emails, work, keep in contact with people). Don’t let it creep into things that are more important – keep social and family time ‘phone free’ and talk to each other.

We have a small baby and have noticed that he tries to destroy/take anything away from us that we pay attention to. Food/phones/keys/remotes/computers. It’s been very enlightening to look at it from his point of view and realise how important it is to spend quality time with those who are physically in our presence, instead of being ‘half’ there and looking through Facebook.

5. Self Talk – Replace “I need to” with “I want to” – your body physiologically responds much more positively to thoughts that include your ‘wants’. For example, “I want to go to the shops to get some fresh ingredients for dinner” feels much better than “I need to go to the shops to buy some fresh ingredients for dinner” – try it, practice it, make it a habit. If you constantly tell yourself and others that you ‘need’ to do things, inside a small resistance builds and you simply do not want to do it anymore.

6. Keep record – whether you write a journal, keep notes in your phone or discuss your progress over dinner with someone, you have to make sure that you are accountable. Are you spending your time doing things that actually ACHIEVE what it is that you want? How much ‘busy’ work do you do that isn’t getting you anywhere? What adjustments should you make? How will your daily habits add up over time – physically, financially, spiritually, mentally, socially, etc.? These are important questions that should be asked on a daily or weekly basis and reviewed every two weeks to ensure that you are moving FORWARD in your progress.

These are our 6 BASIC principles. These need to be aligned in your life before we start tackling your big picture goals. These are STANDARDS  that are part of a rich and fulfilling lifestyle – do not rob yourself of the opportunity to be feeling your best!

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HIIT ME – High Intensity Interval Training, the busy person’s workout!

Do you really have to spend ages working out to get an amazing body? Recent scientific studies suggest that no, you don’t! In fact, it has been suggested by a number of recent studies over the last two decades that HIIT training is much more effective than longer sessions of sustained exercise!

SO, WHAT IS HIIT?
HIIT stands for High Intensity Interval Training and it has become popular among many trainers and gyms. It is based on around 30 seconds of “all out” effort, followed by a variable amount of recovery time and only need to last for about 20 minutes!

WHY IS IT EFFECTIVE?
Without boring you with too much science-talk, the high intensity of the workouts, coupled with the rest periods, increases the efficiency with which your skeletal muscles transport and use oxygen. This leads to benefits in fat burning, cardiovascular fitness, reduced build up of lactate (less burn-out during exercise), improved exercise performance and a better use of stored glucose around the liver.

WHERE CAN I GET A HIIT WORKOUT?
You can contact us for a free HIIT workout and use these principles to design your own at home!

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Getting Through the Silly Season Without Compromising Your Goals

First of all – HAPPY CHRISTMAS EVERYONE! We hope that this year has been great for you – if not, we hope that you are setting your goals high for next year and making action plans!
The festive season is always a bit tricky for those who are maintaining a finance, training and eating regime – lots of parties out, celebrations and a bigger squeeze on your wallet and time! The lucky ones have a holiday break right now – but this can turn into a bit more of a curse than a blessing!
OUR TOP 5 TIPS
More snacking and impulse eating is something that may be coming your way. The best way to counteract this?
1. Work out a new  HOLIDAY routine (yes that’s right) that allows you more of a sleep-in (if you want it) but has regular exercise sessions included so they don’t get lost in the craziness!

2. If you are attending events or parties, you can always take a plate that looks great, but is a healthy option. Now, I know you probably won’t want to take a plate of broccoli and cauliflower – simply use it as inspiration! Then, at least, you know that you will have a healthy component even if you do splurge and have a few different items. If you are hosting, you can go all out and even inspire some of your friends to eat well and avoid the Christmas guilt by preparing a great gourmet feast full of healthy ingredients that taste and look great! Email us if you are stuck for ideas, but we will post some up in the coming days!

3. It is still important to plan your meals ahead – failure to plan is a plan to fail! This will be your best friend during this time as the number of unhealthy and goal-delaying meals will be drastically reduced!

4. Remember that alcoholic beverages are stacked full of sugars and carbs and often lead to unwise food (and sometimes other) choices. Plan the amount of beverages that you will have and stick to it! Your body will be grateful!

5. Don’t give up an wait until New Years to re-start your regime….starting is always the hardest part, so the best thing to do is to NOT STOP! While rest days are important, habits can be lost easily! If you are thinking about starting a new health regime, don’t wait until after Christmas, starting while times are tough and temptation is high is a great way to ensure that you have a solid foundation and a lot of willpower! You will thank yourself when you’re already a couple of weeks in by the New Year!

We hope that you have a wonderful and healthy Christmas and New Year – stay safe and keep your priorities in order!!
Anna and Thiago – LLUMI Australia