Iingcaphuno zeNjongo ezivela kwiiNgcali zeMpilontle eziya kuthi zithintele inkuthazo yakho

Umxholo

• Zibophelele kwinto enye encinci yonke imihla.
• Coca ingqondo yakho.
• Cinga encinci.
• Qala ngasemva.
• Zibophelele kwiintsuku nje ezintathu.
• Yiba lapha, ube ngoku.
• Qalisa womelele.
• Yenza uvavanyo lomntu.
• Jolisa kwiithagethi ezilula.
• Nika injongo.
• Sebenza kwi.
• Yiba ngumphathi wakho.
• Fumana isingqisho.
• Thatha ikhefu.
• Zilungiselele ukujikeleza.
• Ziqhelanise "nokwakha uvuyo".
• Uphengululo lwe

Ukutyhala imida, ukuhlola iindawo ezintsha, kunye nokuqhubela phambili kusigcina sonwabile. Kwaye ngelixa kukho indawo yeenjongo zokuphela, uphando lubonisa ukuba uchulumanco lokuqalisa into entsha kunye nokuthanda inkqubo kubonelela ngowona kuzaliseka kwaye sisitshixo sokuhlala ukhuthazwa ixesha elide.

Ngaba unqwenela ukutsiba uye kwelinye ilizwe — nokuba kukwahluka, impilo, okanye ubuhle? Apha, thatha isicatshulwa kwiingcali eziphezulu, ezabelana nabanye ngeempembelelo zokukhuthaza kunye neengcebiso malunga nendlela abalufumana ngayo uvuyo kwinyathelo ngalinye. (Jonga kwakhona: Umceli mngeni weentsuku ezingama-40 zokutyhoboza nayiphi na injongo)

Zibophelele kwinto enye encinci yonke imihla.

“Phumeza isithethe esitsha njengesenzo semihla ngemihla, ke ngoko iba ngumkhwa. Oko kunokuba kukutya isidlo esinye esisekelwe kwisityalo ngosuku, ukwenza ukucamngca ngentsasa yemizuzu eyi-11, okanye ukuzibandakanya kwintshukumo ethambileyo. Ukwenza isiko kuyenza ibe yeyakho kwaye kuya kukukhuthaza ukuba ufumane ulonwabo kulo msebenzi kunokuba wenze enye into kuluhlu olude lwemisebenzi. "

UKarla Dascal, umseki weSingcwele Space Miami

Coca ingqondo yakho.

“Ndiyathanda ukuqala naluphi na uhambo ngendwangu engenanto. Umzekelo, xa ndifuna ukutyisa ukutya kwam, ndaye ndachitha yonke ikhitshi lam kuko konke ukutya okungazukuwenza umzimba wam uzive ulungile. Kodwa kwakhona ndakhupha iimbono ezingakhiyo, zabanye nezam engqondweni yam. Ukwenza utshintsho kudla ngokuqala ngengcinga yokuba kukho into engalunganga kuwe. Leyo mindset yandikhokelela kumashumi eminyaka ye-yo-yo yokutya kunye namawaka eedola aphulukene nobulungu bejim obungasetyenziswanga. Xa ndiqala uhambo lwam lwakutsha nje lwezempilo, ndenza indawo exhasayo ngokuzingqonga ngenkuthazo ekhuthazayo, ukusuka kwiipodcast kunye neemagazini ukuya kwezempilo. Kwaye ndizenzele uthando lwam lokuqala. ”

UMaggie Battista, umbhali we 'Indlela Entsha Yokutya'; Umseki we-EatBoutique.com kunye nomseki weFresh Collective

Cinga encinci.

“Gxila kwindlela yokuziphatha yemihla ngemihla endaweni yempumelelo yexesha elide. Oku kuya kukunika imvakalelo eqhubekayo yokuphumelela. Ndicinga njengokusetha iinjongo zenkqubo oyifezekisayo yonke imihla kunokuba ube neenjongo zokufezekisa kwixa elizayo. Ingxaki ngeenjongo zesiphumo: Impumelelo kunye nolonwabo zibanjiwe de ufikelele kwinqanaba. Kodwa iinjongo zenkqubo zijolise kwindlela ethile yokuziphatha onokuyiphumeza namhlanje, ukuze ke wenze impumelelo kunye nolonwabo kwangoko. Kwaye xa ukonwabela ukwenza into, uya kuyenza ngaphandle kokunyanzela. ”

UDawn Jackson Blatner, R.D.N., isondlo, umbhali we 'The Superfood Swap', kunye nelungu leShape Brain Trust

(Eyeleleneyo: Yiba ezi Ncebiso kubafazi bokwenyani abafunde ukucofa iinjongo zabo ngeentsuku ezingama-40)

Qala ngasemva.

“Eyona miphumo mihle iba xa abantu besebenza ngokujikisa. Endaweni yokuzama ukufikelela kwisiphumo esithile, yenza ngathi sele ulwenzile utshintsho. Ke ukuba ufuna ukuzilolonga, buza, ndingenza njani ukuba bendikwimo entle? Le ndlela ityhila imikhwa onokuthi usebenze ekwakheni. Kodwa ikwenza ukuba ukonwabele ukuthatha amanyathelo amancinci. Masithi awukwazi ukwenza umthambo ngenye imini. Ukuba usebenzela usukelo, unokulususa njengosuku olubi. Kodwa ukuba uyakha isazisi somntu ongazange aphoswe ngumsebenzi, unokwenza into-nokuba ezintlanu okanye i-10-push-ups-ukuze uye kweso sazisi esifunayo. Kungenzeka ukuba uzive unamandla ngokuthatha amanyathelo amancinci awongeza kutshintsho olukhulu. Kwaye akunakufane utsibe olunye usuku kwaye ekugqibeleni uyeke.”

UJames ocacileyo, umyili weHabits Academy kunye nombhali we 'Atomic Habits'

Zibophelele kwiintsuku nje ezintathu.

"Eyona ndlela isebenzayo yokunamathela kuhambo lwempilo kukufumana iziphumo ezikhawulezayo ekuqaleni. Zibophelele kwiintsuku nje ezintathu zokutshintsha indlela ophila ngayo. ”

UJasmine Scalesciani-Hawken, isondlo seklinikhi kunye nomsunguli we-Olio Maestro, unyango lwe-cellulite

Yiba lapha, ube ngoku.

“Xa usebenzela ukuphumeza amabhongo akho amakhulu, thatha inyathelo kwinto enye oyenzayo ngalo mzuzu. Kwi-yoga, oko kuthetha ukuva lo mphefumlo mnye, ugxile koku kuvula kwemisipha entsha, uzama le ntshukumo intsha.

Le mizuzu ibizwa ngokuba zizikhewu eziphumelelayo. Esikhundleni sokuthatha wonke umsebenzi ofunekayo kwizinto eziphambi kwakho, jongana nento enye oyenzayo. Cinga ngomzuzu ngamnye njengethuba lokufumanisa kunye noloyiso. Xa kukho ukusilela okanye ukusilela, babale nganye kwezo njengokufunda endleleni. Akukho nto imbi okanye intle; Kukho isenzo kunye nokukhula. Iinjongo ziimpawu zokulinganisa zokulandelayo. Ukuba sihlala siphilela into ethile kwixa elizayo, asisayi kubakho ngokupheleleyo. ”

UBethany Lyons, umsunguli kunye notitshala eLyons Den Power Yoga eNew York

Qalisa womelele.

“Ukuqalisa iprojekthi entsha kuyaxhobisa kwaye kuyayonwabisa, kwaye ukonwabela ezo zigaba zokuqala kunokukunceda uqhubeke uqhubeka. Umthambo omnye wokuzilolonga, umzekelo, wehlisa ukunganyangeki kwe-insulin-ukuze uphucule impilo ye-metabolic emva kweseshoni yokuqala, kwaye ibangcono ukusuka apho. Vumela ukwamkela ukuziva udiniwe emva kokuzilolonga kunye nokungonwabi okwethutyana. Oku kubonakalisa iimpendulo zomzimba eziguqukayo eziye zabangelwa lolo hlobo lokuqala lomthambo. Ixesha elingaphezulu, baya kuba ngumvuzo othuthuzelayo, besazi ukuba uqalile inkqubo eya kukhokelela kwizibonelelo ezininzi zempilo. ”

UMark Tarnopolsky, MD, Ph.D., umlawuli weklinikhi ye-neuromuscular kunye neurometabolic kwiziko lezonyango laseMcMaster University eHamilton, Ontario

(Related: Njani uMedali weOlimpiki uDeena Kastor Uqeqesha uMdlalo wakhe weNgqondo)

Yenza uvavanyo lomntu.

“Ngokuqala ngokutsha kuza umbono omtsha. Lixesha lokuba abantu bathathe inxaxheba ebomini nakwimpahla yabo. Ukwenza oku kunokuba yi-cathartic. Kuyasixhobisa ukwazi into esele sinayo—kwaye sibe ngabom ngento esiyigcinayo nesiyihlubileyo.”

USadie Adams, ingcali yezobuhle kunye nonozakuzaku webrand yokhathalelo lwesikhumba lwe-Sonage

Jolisa kwiithagethi ezilula.

“Yenza amanqaku akho emihla ngemihla ngezinto ezinokwenzeka. Umzekelo, ndinabaxhasi abaqala ngokufumana amanyathelo ayi-12,000, iiyure ezisixhenxe zokulala, iyure enye ikhutshwe ngokupheleleyo kubuchwephesha, kunye nemizuzu emihlanu yoqeqesho lwamandla. Okokuqala, uya kuyithanda imvakalelo yokuphumelela uze emva koko ube nemiphumo, yaye ekugqibeleni uya kuyithanda imvakalelo yokuzithemba.”

U-Harley Pasternak, umqeqeshi wodumo kunye nomyili we-Body Reset Diet

(Idibeneyo: 4 Izinto endizifundileyo ngokuzama uHarley Pasternak's Umzimba wokusetha kwakhona ukutya)

Nika injongo.

“Ukuqhagamshela indlela oziphatha ngayo imihla ngemihla kwinto ebaluleke kakhulu kuwe yindlela enamandla yokwenza inkuthazo yangaphakathi. Ikunceda ubone inqaku kuyo yonke into oyenzayo. Ukuyityhila injongo yakho, zibuze le mibuzo: Ungubani xa usemagqabini akho? Ngaba unawo amandla okuba yinguqulelo yakho rhoqo njengoko ungathanda? Cinga ngendlela imisebenzi yakho yemihla ngemihla ekuchaphazela ngayo ukukwazi kwakho ukufezekisa injongo yakho. Ngaba le yinto ekunika amandla ngakumbi onokuyibeka ekuphumezeni? Sifuna ukuziva ngathi senza inkqubela; lo mbono uyakunceda wenze ukhetho olwanelisayo.”

URaphaela O'Day, Ph.D., umqeqeshi wentsebenzo ephezulu kunye ne-catalyst entsha kwiJohnson & Johnson Human Performance Institute

Sebenza kwi.

Jonga umthambo ngamnye njengexesha ‘lokusebenza.’ Ngaba ikwenza uzive womelele? Okanye ufuna ukutyhala kancinci? Ukunxibelelana kwakhona nomzimba wakho kukuvumela ukuba uyonwabele le nkqubo, kwaye uya kukhuthazeka ngakumbi. ”

UAlex Silver-Fagan, uNike Master Trainer, umbhali, kunye nomyili weFlow Into Strong

Yiba ngumphathi wakho.

“Abantu abazimiseleyo bafumana ixabiso kulo msebenzi ngokwawo. Umzekelo, bayakonwabela ukuzivocavoca umzimba ngenxa yabo, nto leyo eyenza ukuba kube lula ukuba bazigcine besenza njalo. Abo basebenzisa ubutyala, okanye ngenxa yokuba umhlobo okanye ugqirha ebakhuthaza, bayakhuthazeka kakhulu. Kodwa ukuba into yangaphandle iyawa ngamanye amaxesha, banokuyeka ukuzilolonga ngokupheleleyo. Enye indlela yokukhuthaza ngakumbi kukuthetha ngokwakho. Uphando lweqela lam lubonisa ukuba ukuzibuza imibuzo kunokusebenza ngakumbi kunokuba uzixelele ukuba kufuneka wenze into. Ngoko kunokuba uthi ‘Hamba ubaleke,’ zibuze ‘Ngaba ndiza kubaleka namhlanje?’ Oku kukunceda ukuba uzive unakho ukuzimela xa usenza izigqibo, kwaye loo nto ikwenza ube nomdlandla ngakumbi ngaphakathi. ”

USophie Lohmann, umfundi ophumelele izifundo ezikhuthazayo-zeemvakalelo kwiYunivesithi yaseIllinois eUrbana-Champaign

Fumana isingqisho.

Imizimba yethu iyachuma kwi-homeostasis, isingqisho, ke ngoko ukumisela ulwakhiwo kunceda ukunciphisa utshintsho lwakho ukuya kumhlaba ongaziwayo. Isingqisho sinokudalwa ngeendlela ezininzi-ukuvuka ngexesha elifanayo yonke imihla, ukubekela bucala imizuzu eli-10 yokucamngca, ukuzolula, ukufunda, okanye nawuphina umsebenzi onika intuthuzelo, oya kukunika imvakalelo yolonwabo, inzolo kunye nokukhululeka. Ilula kakhulu, kodwa eyona nto iphambili ekwakheni uvuyo kwiphulo elitsha kukubandakanya izinto ezikwenza wonwabe. ”

UJill Beasley, ugqirha weyeza le-naturopathic eBlackberry Mountain, ihotele egxile kwimpilo entle kunye nokuzonwabisa

Thatha ikhefu.

“Impazamo eyenziwa ngabantu ngokusebenza kukucinga ukuba ‘akukho ntlungu, akukho nzuzo’. Ukuchacha ayisiyokuthatha usuku kuphela. Kukuthanda umzimba wakho yonke indlela kwaye wenze isondlo ukuze uhlale ukhululekile kwaye ungenazintlungu kangangoko. Ngeyure nganye echithwa usenza umthambo, kufuneka uchithe imizuzu engama-30 ululama. Oko kunokubandakanya izinto ezinje ngeseshoni ye-FasciaBlasting, i-cryotherapy, i-massage, okanye nokuba wolule kakuhle. Ndikubiza ngokuba kukufumana kwakhona. Xa uwuphatha kakuhle umzimba wakho, uya kufumana ngakumbi kuqeqesho lwakho, kwaye ekugqibeleni uya kukwazi ukwenza umgudu ongakumbi—kwaye ufumane okungakumbi—kwiphulo lakho elitsha.”

U-Ashley Black, ingcali yokubuyisela kwimeko yesiqhelo kunye nomqambi weFasciaBlaster

(Eyeleleneyo: Le yindlela ekufuneka kujongeke ngayo ukuBuyisa okuSebenzayo)

Zilungiselele ukujikeleza.

“Vuleka kwizinto ongazilindelanga. Xa sityala ixesha kunye nezixhobo kwikhondo lomsebenzi othile, kulula ukuzilungisa ngokuhlala ekhosini. Kodwa ezinye zezona pivots zinomdla zenzeka xa sibona enye, indlela ehlala ingalindelekanga-kwaye uye kuyo. Kubalulekile ukuziva utyalwe ngokwenene kuyo. Ukuba ubona uphando, uthungelwano, kunye nemiqobo oyoyisayo njengenika umdla kuba ukwindlela obuyiphupha, uya konwaba ngakumbi xa ufikelela usukelo lwakho. Oosomashishini abaninzi bathi eyona nto ibonwabisayo ngumsebenzi wokuyila ishishini labo. ”

USara Bliss, umbhali wencwadi ethi 'Thatha umtsi: Guqula umsebenzi wakho, utshintshe uBomi bakho'

Ziqhelanise "nokwakha uvuyo".

“Sidla ngokucinga ukuba uvuyo lulungile kodwa aluyomfuneko, kungoko lusoloko lungahoywanga kwimisantsa yemihla ngemihla. Kodwa uphando lubonisa ukuba inokuba neziphumo ezinamandla ngokumangalisayo: Ikhusela umzimba kuxinzelelo, ikhusela inkqubo yentliziyo, kwaye ilola iingqondo zethu. Ukucula kwizinto zemihla ngemihla ezizisa ulonwabo, zama i-joyspotting-ugxininise ingqalelo yakho kwizinto ezithandekayo, njengesibhakabhaka esiqaqambileyo esibhakabhakeni okanye iphunga lekhofi yakho yasekuseni. Ezi zinto zisikhumbuza ukuba kukho uvuyo olusingqongileyo, yaye zinokuqalisa oko iingcali zengqondo zithi yi-spirals eya phezulu, ekhuthaza ulonwabo nentlalo-ntle ize ikhuthaze intshukumisa.”

U-Ingrid Fetell Lee, umbhali wencwadi ethi 'Uvuyo'

Iphephabhuku lemilo, ngoJan/Februwari ushicilelo lowama-2019

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