Zolemba za Goal kuchokera kwa Akatswiri a Zaumoyo Zomwe Zidzakulepheretseni Kulimbikitsidwa Kwanu

Zamkati

• Dziperekeni kuchinthu chimodzi chaching'ono tsiku lililonse.
• Sambani malingaliro anu.
• Ganizirani zazing'ono.
• Yambani chammbuyo.
• Pitirizani kwa masiku atatu okha.
• Khalani pano, khalani pano.
• Yambani mwamphamvu.
• Dziyeseni nokha.
• Khalani ndi zolinga zosavuta.
• Perekani cholinga.
• Ntchito mkati.
• Khalani bwana wanu.
• Pezani nyimbo.
• Tengani nthawi yopuma.
• Khalani okonzeka kuyendetsa.
• Yesetsani "kusangalala".
• Onaninso za

Kukankhira malire, kuyang'ana madera atsopano, ndi kupita patsogolo zimatipangitsa kukhala osangalala. Ndipo ngakhale pali malo okhala ndi zolinga zakumapeto, kafukufuku akuwonetsa kuti chisangalalo choyambitsa chinthu chatsopano ndikukonda njirayi chimakwaniritsa kwambiri ndipo ndichinsinsi chokhala ndi chidwi nthawi yayitali.

Kulakalaka kudumpha m'dera lachilendo-kaya ndi kulimbitsa thupi, thanzi, kapena kukongola kosiyana? Apa, tengerani malingaliro kuchokera kwa akatswiri apamwamba, omwe adagawana mawu olimbikitsa omwe ali ndi malingaliro amomwe amapezera chisangalalo pagawo lililonse. (Komanso onani: The 40-Day Challenge for Crush any Goal)

Dziperekeni kuchinthu chimodzi chaching'ono tsiku lililonse.

“Chitani mwambo watsopano monga mchitidwe watsiku ndi tsiku, motero umakhala chizolowezi. Izi zitha kukhala kudya chakudya chimodzi patsiku, kusinkhasinkha m'mawa kwa mphindi 11, kapena kuyenda pang'ono. Kupanga mwambo kumapangitsa kukhala kwaumwini ndipo kudzakulimbikitsani kuti mupeze chisangalalo pantchitoyo m'malo mongochita china pamndandanda wautali wantchito. "

Karla Dascal, woyambitsa Sacred Space Miami

Sambani malingaliro anu.

“Ndimakonda kuyambitsa ulendo uliwonse ndi chinsalu chopanda kanthu. Mwachitsanzo, ndikamafuna kuchepetsa zakudya zanga, ndimatsuka zakudya zonse kukhitchini zomwe sizingapangitse thupi langa kumva bwino. Koma ndidayesetsanso malingaliro anga, kuchokera kwa ena komanso kwa ine ndekha. Kupanga masinthidwe nthawi zambiri kumayamba ndi kuganiza kuti chinachake sichili bwino ndi inu. Malingaliro amenewo adanditsogolera kwa zaka makumi angapo za kuyeserera kwa yo-yo ndipo madola masauzande ambiri atayika pamagulu osagwiritsidwa ntchito a masewera olimbitsa thupi. Nditayamba ulendo wanga waposachedwa wathanzi, ndidapanga danga lothandizirana ndikudziyandikira ndi zolimbikitsa, kuyambira ma podcast ndi magazini kupita kwa akatswiri azaumoyo. Ndipo ndidadzipangira chikondi changa chatsopano. ”

Maggie Battista, wolemba buku la 'A New Way to Food'; woyambitsa EatBoutique.com komanso woyambitsa wa New Collective

Ganizirani zazing'ono.

“Ganizirani kwambiri za zochita za tsiku ndi tsiku m’malo mozikwaniritsa kwa nthaŵi yaitali. Izi zidzakupatsani kumverera kopambana. Ndikuganiza kuti ndikukhazikitsa zolinga zomwe mumakwaniritsa tsiku ndi tsiku m'malo mokwaniritsa zolinga zomwe mudzakwaniritse mtsogolo. Vuto lokhala ndi zolinga zotsatila: Kupambana ndi chisangalalo zilibe kanthu mpaka mutafika pamapeto. Koma zolinga za ndondomeko zimayang'ana pa khalidwe linalake lomwe mungathe kukwaniritsa lero, kuti mutha kupanga chipambano ndi chimwemwe mwamsanga. Ndipo ukasangalala ndi kuchita kanthu kena, uzikachitabe popanda kukakamiza. ”

Dawn Jackson Blatner, RDN., katswiri wa zakudya, wolemba 'The Superfood Swap', ndi membala wa Shape Brain Trust

(Zogwirizana: Bweretsani Malangizo Awa kuchokera kwa Amayi Enieni Omwe Adaphunzira Kuphwanya Zolinga Zawo Masiku 40)

Yambani chammbuyo.

“Zotsatira zabwino zimabwera anthu akamagwira ntchito mosinthana. M'malo moyesera kukwaniritsa zotsatira zinazake, yerekezerani kuti mwasintha kale. Chifukwa chake ngati mukufuna kukhala wathanzi, funsani, Ndingatani ngati ndikadakhala kuti ndili bwino? Njirayi ikuwulula zizolowezi zomwe mungagwiritse ntchito pomanga. Komanso zimakupatsani mwayi wosangalala pochita zochepa. Tinene kuti simungathe kuchita masewera olimbitsa thupi tsiku limodzi. Ngati mukukonzekera kukwaniritsa cholinga, mutha kuchiwona ngati tsiku loipa. Koma ngati mukupanga kudziwika kwa munthu amene samachita nawo masewera olimbitsa thupi, mutha kuchitapo kanthu - ngakhale zolimbikitsa zisanu kapena khumi — kuti musunthire. Mutha kumva kuti muli ndi mphamvu pochita zinthu zing'onozing'ono zomwe zimawonjezera kusintha kwakukulu. Ndipo mwina sudzadumpha tsiku lina kenako n'kusiya. ”

James Clear, wopanga Habits Academy komanso wolemba 'Atomic Habits'

Pitirizani kwa masiku atatu okha.

“Njira yothandiza kwambiri yotsatira ulendo wathanzi ndiyo kupeza zotsatira mwachangu poyamba. Dziperekeni kwa masiku atatu okha akusintha moyo wanu. ”

Jasmine Scalesciani-Hawken, katswiri wazachipatala komanso woyambitsa Olio Maestro, mankhwala a cellulite

Khalani pano, khalani pano.

“Pofuna kukwaniritsa zolinga zanu zazikulu, chitanipo kanthu pa chinthu chimodzi chomwe mukuchita pakadali pano. Mu yoga, izi zikutanthauza kuti mumamva kupuma kumodzi, kuyang'ana kutseguka kwatsopano kumeneku, kuyesa kusuntha uku.

Nthawi izi zimatchedwa mipata yopambana. M'malo mogwira ntchito yonse yofunikira pa zomwe zili patsogolo panu, gwiritsani ntchito chinthu chimodzi chomwe mukuchita. Ganizirani mphindi iliyonse ngati mwayi wopeza ndi kupambana. Pakakhala zolephera kapena zolephereka, werengani aliyense wa omwe akuphunzira panjira. Palibe choipa kapena chabwino; pali kungochita ndi kukula. Zolinga ndi zizindikiro za zomwe zikubwera. Ngati nthawi zonse timakhala ndi moyo wofuna chinachake m’tsogolo, sitidzakhalaponso mokwanira.”

Bethany Lyons, woyambitsa ndi mphunzitsi ku Lyons Den Power Yoga ku New York

Yambani mwamphamvu.

"Kuyambitsa ntchito yatsopano ndikopatsa mphamvu komanso kosangalatsa, ndipo kusangalala ndi magawo oyambirawa kungakuthandizeni kuti mupite patsogolo. Kuchita masewera olimbitsa thupi kamodzi kokha, kumachepetsa mphamvu ya insulin - kotero mumatha kukhala ndi thanzi labwino kagayidwe kameneka mukangomaliza kumene, ndipo kumeneko kumakhala bwino. Lolani kuti mulandire kumva kutopa kwa postexercise komanso kusapeza bwino kwakanthawi. Izi zikuwonetsa mayankho osinthika akuthupi omwe adayambitsidwa ndi masewera olimbitsa thupi oyamba. M’kupita kwa nthaŵi, adzakhala otonthoza mtima kwambiri, podziŵa kuti mwayamba kuchita zinthu zimene zingakuthandizeni kukhala ndi thanzi labwino.”

Mark Tarnopolsky, MD, Ph.D., director of the neuromuscular and neurometabolic clinic ku McMaster University Medical Center ku Hamilton, Ontario

(Zokhudzana: Momwe Mendulo ya Olimpiki Deena Kastor Amaphunzitsira Masewera Ake Amalingaliro)

Dziyeseni nokha.

“Ndi kuyambiranso kumene kumabwera mawonekedwe atsopano. Ndi nthawi yomwe anthu amafufuza komanso kukhala ndi chuma chawo. Kuchita izi kumatha kukhala kwachikatolika. Zimatilimbikitsa kudziwa zomwe tili nazo kale komanso kukhala ndi cholinga chazomwe timasunga komanso zomwe tatulutsa. ”

Sadie Adams, kazembe wa esthetician ndi kazembe wa mtundu wa Sonage

Khalani ndi zolinga zosavuta.

"Pangani zolemba zanu zatsiku ndi tsiku pazinthu zomwe zingatheke. Mwachitsanzo, ndili ndi makasitomala omwe amayamba kupeza masitepe 12,000, maola asanu ndi awiri akugona, ola limodzi osatulutsidwa kwathunthu kuukadaulo, komanso mphindi zisanu zolimbitsa thupi. Choyamba, mudzakonda kumva kuti mwachita bwino ndiyeno zotsatira zake, ndipo pamapeto pake mudzakonda kudzidalira.”

Harley Pasternak, wophunzitsa wotchuka komanso wopanga Zakudya Zakudya Zamthupi

(Zokhudzana: 4 Zinthu Zomwe Ndaphunzira Kuchokera Kuyesa Kudya kwa Thupi la Harley Pasternak)

Perekani cholinga.

“Kulumikiza zochita zanu za tsiku ndi tsiku ndi zinazake zomwe zimakukhudzani ndi njira yabwino yopezera chidwi. Zimakuthandizani kuti muwone mfundoyi pazonse zomwe mumachita. Kuti mudziwe cholinga chanu, dzifunseni mafunso awa: Ndinu ndani mukakhala kuti muli bwino? Kodi muli ndi mphamvu kuti mukhale nokha nthawi zonse momwe mukufunira? Ganizirani momwe zochita zanu za tsiku ndi tsiku zimakhudzira kuthekera kwanu kukwaniritsa cholinga chanu. Kodi ichi ndichinthu chomwe chikukupatsani mphamvu zambiri kuti mugwire ntchitoyo? Tikufuna kumva ngati tikupita patsogolo; izi zimakuthandizani kusankha bwino. ”

Raphaela O'Day, Ph.D., wamkulu wothandizira magwiridwe antchito komanso chothandizira chatsopano ku Johnson & Johnson Human Performance Institute

Ntchito mkati.

“Yang’anani sewero lirilonse kukhala nthaŵi ‘yolimbikira.’ Kodi zimakupatsani mphamvu? Kapena mukufuna kukankhira mwamphamvu pang'ono? Kulumikizananso ndi thupi lanu kumakupatsani mwayi wosangalala ndi ntchitoyi, ndipo mudzakhala olimbikitsidwa kwambiri. "

Alex Silver-Fagan, Wophunzitsa Nike Master, wolemba, komanso wopanga Flow Into Strong

Khalani bwana wanu.

"Anthu omwe ali ndi chidwi chenicheni amapeza phindu muzochitikazo. Mwachitsanzo, amasangalala kuchita masewera olimbitsa thupi kaamba ka iwo okha, zomwe zimapangitsa kuti azikhala ndi mwayi wopitiliza kuchita. Omwe amachita zolakwa, kapena chifukwa choti mnzake kapena dokotala amawalimbikitsa kutero, amalimbikitsidwa kwambiri. Koma ngati chinthu chakunja chitha kugwa nthawi ina, atha kusiya kulimbitsa thupi kwathunthu. Njira imodzi yolimbikitsira kwambiri ndiyo kudzilankhula. Kafukufuku wa gulu langa akuwonetsa kuti kudzifunsa nokha mafunso kumatha kukhala kothandiza kuposa kudziwuza kuti uyenera kuchitapo kanthu. Ndiye m'malo mongonena kuti 'Pitani kothamanga,' funsani 'Kodi ndipitanso kukathamanga lero?' Izi zimakuthandizani kuganiza kuti muli ndi ufulu wodzilamulira pa zosankha zanu, ndipo zimakupangitsani kukhala wolimbikitsidwa kwambiri. ”

A Sophie Lohmann, omaliza maphunziro awo akuphunzira zochitika zolimbikitsa-chidwi ku University of Illinois ku Urbana-Champaign

Pezani nyimbo.

"Matupi athu amayenda bwino ndi homeostasis, rhythm, kotero kukhazikitsa dongosolo kumathandizira kusintha kwanu kupita kugawo losadziwika. Nyimbo imatha kupangidwa m'njira zambiri-kudzuka nthawi yofananira tsiku lililonse, kupatula mphindi 10 kuti musinkhesinkhe, kutambasula, kuwerenga, kapena kuchita chilichonse chomwe chingakupatseni chitonthozo, chomwe chingakupatseni chisangalalo, bata, komanso kupumula. Ndi zophweka, koma chinsinsi chothandizira kusangalala ndi bizinesi yatsopano ndikuphatikiza zinthu zomwe zimakusangalatsani. ”

Jill Beasley, dokotala wa mankhwala a naturopathic ku Blackberry Mountain, hotelo yomwe imayang'ana zaumoyo komanso zosangalatsa

Tengani nthawi yopuma.

"Cholakwitsa chomwe anthu nthawi zambiri amapanga ndikachita masewera olimbitsa thupi ndikutenga lingaliro la 'zopweteka, zopanda phindu.' Kubwezeretsa sikungotenga tsiku limodzi. Ndimakonda thupi lanu nthawi zonse ndikukonza kuti mukhale omasuka komanso opanda ululu momwe mungathere. Pa ola lililonse lomwe mumachita masewera olimbitsa thupi, muyenera kukhala mphindi 30 mukuchira. Izi zitha kuphatikiza zinthu monga gawo la FasciaBlasting, cryotherapy, kutikita minofu, kapena kutambasula bwino. Ndikutcha kuti kuchira mwachangu. Mukamagwiritsa ntchito bwino thupi lanu, mumapindula kwambiri ndi maphunziro anu, ndipo pamapeto pake mudzatha kuyesetsa kwambiri — komanso kupindula nawo — pantchito yatsopanoyi. ”

Ashley Black, katswiri wochira komanso wopanga FasciaBlaster

(Zogwirizana: Izi Ndi Zomwe Kubwezeretsa Kogwira Kuyenera Kukawoneka)

Khalani okonzeka kuyendetsa.

“Khalani okonzeka kuchita zinthu zomwe simumayembekezera. Tikamawononga nthawi ndi zinthu zina pantchito inayake, ndikosavuta kuti tikhalebe pantchitoyo. Koma zina mwa zochititsa chidwi kwambiri zimachitika tikawona njira ina, nthawi zambiri yomwe sitimayembekezera — ndikuiyendera. Ndikofunikira kwambiri kudzimva kuti muli ndi ndalama zambiri. Ngati muwona kafukufuku, maukonde, ndi zopinga zomwe mumapambana kukhala zosangalatsa chifukwa muli panjira yomwe mumayilota, mudzakhala okondwa mukakwaniritsa cholinga chanu. Amalonda ambiri akuti chomwe chinali chosangalatsa kwambiri ndi ntchito yomwe idayamba kupanga bizinesi yawo. ”

Sara Bliss, wolemba 'Tengani Leap: Sinthani Ntchito Yanu, Sinthani Moyo Wanu'

Yesetsani "kusangalala".

“Nthawi zambiri timaganiza kuti chisangalalo ndichabwino koma sichofunikira, choncho nthawi zambiri chimanyalanyazidwa ndikungosinthana kwatsiku ndi tsiku. Koma kafukufuku akuwonetsa kuti itha kukhala ndi zotsatirapo zamphamvu modabwitsa: Imateteza thupi kupsinjika, imateteza mtima, komanso imawola malingaliro athu. Kuti muwone zinthu za tsiku ndi tsiku zomwe zimakupatsani chisangalalo, yesani kusangalala-kuyang'ana chidwi chanu pazinthu zosangalatsa, monga buluu lowala lakumwamba kapena kununkhira kwa khofi wanu wam'mawa. Zinthu izi zimatikumbutsa kuti tili ponseponse pachisangalalo, ndipo amatha kuchotsa zomwe akatswiri azamaganizidwe amatcha kuti mizimu, yomwe imalimbikitsa chisangalalo ndi moyo wabwino komanso imalimbikitsa chidwi. ”

Ingrid Fetell Lee, wolemba 'Wosangalala'

Shape Magazine, Jan / Feb 2019 nkhani

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