Tag: Running

Be more gentle with yourself Little strategies in 8 steps

April 25, 2020

Improve your self-confidence

1. Consider the mistakes as part of the learning process
No one likes to make mistakes, but we need to learn that only when we make mistakes we realize what is not working and what can be changed or be done better. We should always keep in mind that we are not what we do, we are much more than that. Our actions, what we do, is the self-efficacy which can be increased with the practice; our essence, who we are, our self-esteem, is separated from everything and do not depend on our performance.

2. Do not compare yourself to others

Comparing yourself to others is never constructive. Focusing on what others do better than us is a trap that no one is immune and is very insidious because it leads to focus on what we do or do not possess losing sight of the many gifts that are already present in our lives. Continuing to bring our attention to others makes us take everything for granted. The comparison leads us to measure ourselves using inappropriate parameters, risking to live someone’s life and desiring things we don’t really want. When it happens to envy someone ask yourself: “I really want that thing, that result, that goal?” And if you do not want it, then why are envious? Are we convinced that this person will appear in the eyes of others better? But in the eyes of whom? And that’s really so important?

3. Be loyal to your values even if it means being unpopular

Key values are those that belong to our soul, do not change over time and lead us in our lives. Be true to your values, even if it means going against and be unpopular. It is not easy, you will lose people along the way, but you won’t lose yourself and this is the only thing that matters. Being faithful to your values means loving yourself.

4. See the past as an adventure

Life is an adventure: every day we have the opportunity to discover something new and wonderful to experience. The past is what allowed you to get to this moment, including errors. Do not condemn your past, even if you suffer, it made you the person you are today.

5. Do not underestimate your talents

All of us have unique talents that make us special, but very often we underestimate them or we are not even aware of them. What makes you feel most alive? What gives you more excitement, what you dream to be, do, have, give? What were your dreams, your passions as a child? What makes your heart beat? What are
your favorite topics? What are your interests? What would you do even if your are not paid for? What makes you feel so absorbed that you lose track of the time passing? What are your features, your peculiarity? It’s just by looking within yourself that you can discover your talents and make them available to the world.

6. Surround yourself with people that inspire you

We are social animals and we need to interact and share experiences with others. Surround yourself with people who want the best for you and inspire you to be the best version of yourself.

7. Express your anger creatively

Anger is an important emotion, but many times we try to repress or deny it, hurting ourselves. It’s important to express anger and there are many different ways to do that. Playing sports, spending time in nature, writing, screaming (in the car or with a cushion for example): find ways to express anger, not hold it in!

8. Celebrate every success

Celebrate every success, even when it seems insignificant, it is important to keep motivation high. Celebrate the wonderful person you are, whatever you do or whatever result you get. Just because you’ve decided to do something new and try to be happy, you deserve all the possible respect.

Seven Steps to Starting Your Own Business

April 11, 2014

By Mihran Kalaydjian, CHA

Consultant, Strategist, and Writer

Seven Steps to Starting Your Own Business

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People are always asking for a list of fundamentals, a checklist they can use to start their own businesses. From your business type to your business model to your physical location, there are so many variables it’s not easy to come up with a list that will work for everybody. The key, regardless of what type of business you’re starting, is to be flexible!

That said, here’s are seven steps to take before you start your business.

Step 1: Personal evaluation.

Begin by taking stock of yourself and your situation. Why do you want to start a business? Is it money, freedom, creativity, or some other reason? What skills do you have? What industries do you know about? Would you want to provide a service or a product? What do you like to do? How much capital do you have to risk? Will it be a full-time or a part-time venture? Your answers to these types of questions will help you narrow your focus.

Step 2: Analyze the industry.

Once you decide on a business that fits your goals and lifestyle, you need to evaluate your idea. Who will buy your product or service? Who would be your competitors? You also need to figure out at this stage how much money you will need to get started.

Step 3: Make it legal.

There are several ways to form your business –– it could be a sole proprietorship, a partnership, or a corporation. Although incorporating can be expensive, it is well worth the money. A corporation becomes a separate entity that is legally responsible for the business. If something goes wrong, you cannot be held personally liable.

You also need to get the proper business licenses and permits. Depending upon the business, there may be city, county, or state regulations as well as permits and licenses to deal with. This is also the time to check into any insurance you may need for the business and to find a good accountant.

Step 4: Draft a business plan.

If you will be seeking outside financing, a business plan is a necessity. But even if you are going to finance the venture yourself, a business plan will help you figure out how much money you will need to get started, what needs to get done when, and where you are headed.

Step 5: Get financed.

Depending on the size of your venture, you may need to seek financing from an “angel” or from a venture capital firm. Most small businesses begin with private financing from credit cards, personal loans, help from the family, etc. As a rule of thumb, besides your start-up costs, you should also have at least three months’ worth of your family’s budget in the bank.

Step 6: Set up shop.

Find a location. Negotiate leases. Buy inventory. Get the phones installed. Have stationery printed. Hire staff. Set your prices. Throw a “Grand Opening” party.

Step 7: Trial and error.

It will take awhile to figure out what works and what does not. Follow your business plan, but be open and creative. Advertise! Don’t be afraid to make a mistake.

Above all, have a ball! Running your own business is one of the great joys in life!

 

 

Is Walking as Good a Workout as Running?

October 12, 2013

Posted by Mihran Kalaydjian

There are many reasons why people start running: to stay slim, boost energy, or snag that treadmill next to our longtime gym crush (please follow our gym etiquette tips before making any moves though!). Running can help keep the heart healthy, improve mood, and stave off sickness; plus recent studies have found running is a great way to lose and maintain weight. But research suggests going full speed isn’t the only route to good health.

Now Walk (or Run?) It Out – The Need-to-Know

While walking can provide many of the same health benefits associated with running, recent research suggests running may be the better bet for those looking to shed some pounds. Unsurprisingly, people expend two-and-a-half times more energy running than walking, whether that’s on the track or on the treadmill. So for a 160-lb person, running burns about 800 calories an hour compared to about 300 calories walking. And that equates to a pretty sizeable slice of pizza (who doesn’t love cheat day rewards?).

More interesting, a recent study found that even when runners and walkers expended equal amounts of energy (meaning walkers spent more time exercising and covered greater distances), runners still lost more weight. Not only did the runners begin the study slimmer than the walkers; they also had a better chance of maintaining their BMI and waist circumference.

That difference could possibly be explained by another recent study, which suggests that running regulates our appetite hormones better than walking. After running or walking, participants were invited to a buffet, where walkers consumed about 50 calories more than they had burned and runners ate almost 200 calories fewer than they’d burned. Runners also had higher levels of the hormone peptide YY, which may suppress appetite.

Beyond losing weight, walking may still be super beneficial to our health. Researchers looked at data from the National Runners’ Health Study and the National Walkers’ Health Study and found that people who expended the same amount of calories — regardless of whether they were walking or running — saw pretty much the same health benefits. We’re talking a reduced risk of hypertension, high cholesterol, and diabetes, and better cardiovascular health.

But even the most time-efficient athletes might want to think twice before sprinting away all the time. Running puts more stress on the body and increases the risk for injuries like runner’s knee, hamstring strains, and the dreaded shin splits (which plague even the most consistent runners). And of course, some people simply prefer to take things slow.

Walk This Way — Your Action Plan

When running isn’t in the cards, walking with weights might be the next best solution to getting in an energized workout. One study showed walking at a 4 mph on the treadmill with hand and ankle weights was comparable to jogging at 5 mph without the extra poundage. (And if anyone looks twice, hand weights are totally in right now, don’t they know?)

No matter which pace feels right, always make sure the body is ready for action. Sixty percent of runners experience an injury serious enough to keep them from being active. So remember that a sweat session may be too strenuous if talking to that workout buddy leaves us gasping for air (aka the “talk test” FAIL). Listening to the body and completing a proper warm–up and cool down are all ways to prevent injuries, so stay informed and spend more time running on the treadmill (and less time running to the doctor).

Bored with both walking and running? There are about, oh, a bazillion other ways to keep active, from yoga and pilates to weight lifting and mountain biking, and pretty much everything in between. Don’t be afraid to try new activities to stay happy and healthy!

The Takeaway

Regular cardio (at any speed) can help keep the body healthy, not to mention improve mood and energy levels. But, lap for lap, running burns about 2.5 times more calories than walking. Running may also help control appetite, so runners may lose more weight than walkers no matter how far the walkers go. Still, running isn’t for everyone; going full-speed might increase injury risk. Adding hand and ankle weights can help pick up the intensity while maintaining a slower pace.