Secrets to a Happier Life: Act From Your Core

happiness

When you act in alignment with your core values (the things you value the most for example; connection, integrity, health, compassion, playfulness etc.) you immediately feel a surge of positive energy and personal power. I offer this is a secret to living a fit and happy life you love. 

Take away: What are your two highest core values? I invite you to take at least one small action in alignment each core value. Notice how good this feels.

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

729

4 Amazing Benefits of Interval Training

interval training

Interval training defined as alternating bursts of high intensity activity followed by intervals of lighter activity can have amazing effects on your health and physique. Here’s what it can do for you:

 #1 Burn more calories in less time.

 #2 increases your basal metabolic rate (the rate you burn calories at rest) so you will be a fat burring machine for the next 24 hours after an interval session.

 #3 Strengthens your heart and cardiovascular system.

 #4 You can do interval training using any exercise modality that elevates your heart rate. For example; power walking, biking, jumping rope or swimming. 

 

Give these two workouts a go:

 

Workout 1

Warm-up

10 x 1 min. @ PE 8.5-8.8 each followed by 1 min. recovery

Cool down

 

Workout 2

Warm-up

5 x 2 min. @ PE 8.5-8.8 each followed by 2 min. recovery

Cool down

Notes

1) PE stands for perceived exertion. This is a scale from 1-10 with 1 being lying on the couch and 10 being an all out effort. This is your perception of exercise intensity during your interval.

2) This can be done with ay type of exercise that gets your heart rate up.

 

Let me know how it goes! 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

729

Enlighten Up!

lighten up

Coach E here:

For years I took myself way too seriously and as a result missed out on a lot of freedom, adventure, laughter and joy. 

Take away: Enlighten up! Be quick to laugh at yourself or a situation today. Dwell in possibilities not difficulties. Have the courage to be seen, heard and felt in all of your perfect imperfection.

 

Remember when you smile at the world the world smiles back!

 

729

Anger Can be Healing. Here’s How.

Courage lion-771482

Coach Erik here:

Belying most anger is hurt, vulnerability and sadness. The challenge is most of us suppress or displace our anger, which can lead to either external rage or prolonged internal suffering, disease and pain. 

 I offer the “courageous Lion’s roar” is the decision to understand the wisdom of your anger and express it in a powerful and healing way.

 I invite you to do this by getting in touch with the feelings behind the anger. For example, recognizing that what you are really feeling hurt, lonely or disconnected etc. and expressing that to yourself and/or others. I offer there is great power profound healing in vulnerability and expressing your truth. 

Notice how good it feels to own the feelings behind the anger and how freeing it feels to express your truth in a direct and constructive way. Once you do, you are free to nourish and resolve your feelings as opposed to succumbing to the immediate (and often) destructive needs of your anger. 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

729

Make Your Fitness Resolutions Stick in 2013

 

Coach Erik here: 

 

We’ve all been there. We take a break from our fitness and wellness habits during the holiday season and resolve to turn it “on” in the New Year.

The question is, how can we make our resolutions stick when our New Years momentum begins to fade? My offering today is my top 10 tips for living the fit and well in 2013 and beyond.

 

Tip #1: Make your health and wellness a top priority. Have a plan. Schedule time for yourself. Guard your time fiercely.

 

Tip#2: Have a compelling “why” for taking consistent inspired action. If your why is big enough the how will show up for you.

 

Tip#3: Maintain a positive attitude. What we think about we bring about. Keep it positive.

 

Tip#4: Engage in exercise that is fun and compelling. Stop working out and start “Playing Out.” Make exercise fun.

 

Tip#5: Let go of judgment, shame, and guilt associated to your body and your actions. Instead of “failure” consider there is only success and learning (you get to set the rules of the game!) Consider you are perfect yet unfinished. Nothing needs to happen for you to feel love, joy and success NOW. Happily achieve versus achieve to be happy.

 

Tip#6: “Nuke” your scale and instead concentrate on how you feel. People often come to fitness because of they way they want to look. They stay because of the way they want to feel.

 

Tip#7: Let go of “have to” and “should” and dwell on “get to” and “Must.”

 

Tip#8: Actively feed your mind with positive books, people, and media. Surround yourself with positive energy.

 

Tip#9: Nourish your body with healthy, energizing foods. Notice how your food choices make you feel. Decide how you want to feel and ask yourself the question, “is this choice serving me or stealing from me?” (energy, health, well being etc.) Choose foods that serve your health and wellness.

 

Tip#10: Seek happiness and Joy in the daily journey of fitness and wellness. Give yourself permission to feel alive  and “arrive” every day!

 

Take away: I invite you to make every day your January 1st. Know that every moment is a new beginning filled with endless possibilities. Resolve to make fitness and wellness a joyful, judgment free lifestyle and not simply a means to an ends.

Now that is a resolution that sticks.

Live Fit and Be Well,

Erik

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.(Amazon: http://amzn.to/t3z97A) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

 

729