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Oh No, What Have I Done?

We all have such short memories, don’t we? Every year, we start eating a lot of the wrong things right around Thanksgiving and the buffet of fat and sugar just keeps on rolling for the next couple of months: cookies, cake, pastries, doughnuts, whatever holiday comfort foods your family traditionally grubs on, and of course, enough alcohol to float a speedboat. Having been through this ritual of gluttony many times before, we are somehow still shocked that the result is a significant gain in body fat. The muscles that looked carved out of granite last summer are now submerged under a blanket of billowy dough. But now, spring is upon us. The ice and snow have melted, the sun is shining, and the land is warming once again. Panic mode hits as we realize we aren’t covered up in long pants and winter coats anymore. Worse, even though it may have seemed summer would never come, the season of tank tops, shorts, and lazy days at the beach or pool is not far off. Shit, how are you supposed to look good again? How will you lose all that fat in time? Relax, my brethren. I’m here to help.

Just Decide to Get Lean

The first and most important step is a mental one. You simply must decide right here and now that you are going to get lean, and you will do what needs to be done to reach that goal with the understanding that it will require effort. It won’t be easy after a season of relative sloth and indiscriminate eating, but the results will be well worth it. Once you are fully committed, everything else falls into place. All you need from that point on are a solid, structured plan that you will execute. Here is that plan.

Eat Clean and Stay Strict

Playtime is over, kids. You had your fun eating anything that wasn’t moving for months, so let’s buckle down now and clean it all up. In your heart of hearts, you know the things you can’t eat if you want to lose fat. Avoid butter, margarine, any deep-fried foods and saturated fats. Also avoid fruit juice, all breads, white flour, and white sugar. A serving or two of a low-glycemic fresh fruit like apples or berries is OK. Speaking of sugar, don’t think “sugar-free” is a free pass. Our bodies respond to certain types of artificial sweeteners like sucralose and saccharin that spur the same insulin response as table sugar. Insulin is a storage hormone, and it’s very effective at helping our bodies store fat. No Bueno! Most of us are so used to eating tasty things that it will be a difficult transition to more bland foods. The good news there is that you will have less of a tendency to overeat if the food isn’t what you normally find delicious.

Do the Math: Calories in vs. Calories Out

Overeating clean and healthy food? Is that possible? When the goal is fat loss, you better believe it! I’ve had the argument many times when I tell people the easiest way to start dropping fat is to reduce your carbohydrate intake. They heatedly inform me that it’s excess calories that make you fat, not excess carbs! Well, duh – less carbs equals less calories, unless you increase your intake of either protein or fat so your caloric intake remains unchanged. The IIFYM, or If It Fits Your Macros crowd, loves to preach that a calorie is a calorie, which is why they prefer to eat their carbs in the more delicious forms of Pop-Tarts and Froot Loops rather than boring-ass rice, potatoes, and oatmeal. While I refuse to accept this to be entirely accurate, I do concede that fat loss does come down to calories in versus calories out. You must expend more calories than you take in.

The prevailing wisdom for many decades was that it takes a deficit of 3,500 calories to lose 1 pound of body fat. This was the conclusion of a scientist named Max Wishnofksy back in 1958, who also concluded this was the number of excess calories eaten that resulted in 1 pound of body fat gained. The numbers turned out over time to be a bit off, since they were based on dietary fat, which is pure fat. Human body fat is not 100 percent fat, but ranges from about 70-85 percent fat. It’s still a good guideline. However, exercise must be a vital component in fat loss. Many people still believe that simply restricting calories will achieve the same results as burning calories through exercise. The problem with that lazier method of fat loss is that our bodies are incredibly efficient at staying alive. When you reduce caloric intake, the body responds by slowing its metabolic rate and thus burning fewer calories. We often call this effect “starvation mode,” but the technical term is adaptive thermogenesis.

Another unwanted result of weight loss via caloric restriction is that part of the weight you lose will also include lean muscle tissue, which we all work way too damn hard to build in the first place to needlessly sacrifice. That’s why the best strategy for losing body fat and looking your best is to create a caloric deficit through a combination of diet and exercise. For example, let’s say your BMR, or Basal Metabolic Rate, is 3,000 calories a day. That’s exactly how many calories it takes for you to maintain the exact amount of muscle mass and body fat you have right now, given your daily activity level. If you reduce your caloric intake by 500 calories per day and burn 500 more calories doing cardio, that’s a total of 1,000 calories a day less than your BMR. In one week, that will roughly work out to losing 2 pounds of body fat. Over eight weeks, that’s 16 pounds of fat melted off your body, which is right around what the average person should be able to accomplish.

Keep a Food Log

It would be impossible to adjust your calories if you didn’t know exactly how many you were taking in in the first place, and most of us suck at estimating with any degree of accuracy. In years past, the more cerebral physique champions and professional athletes all kept track of their daily macros and calories in spiral notebooks. By weighing and measuring everything they ate and keeping detailed notes, they were able to add or subtract calories as needed, depending on their goals and results. In 2021, there are literally thousands of apps you can download to your smartphone that make this task much easier, doing the math for you. By tracking your food this way, you precisely arrive at the exact numbers you need to lose fat without losing muscle. Going too high on calories will prevent fat loss and going too low will see you eat away lean muscle tissue along with body fat. I can’t make a blanket prescription for exactly how many calories you should be taking in on this program, and neither can anyone else. Beware of any cookie-cutter diets that promise to be a one-size-fits-all solution. We all have different amounts of muscle and body fat, metabolic rates, and activity levels. Once you know how many calories you are consuming, you can start subtracting. Factor in the calories you will burn doing cardio, and you’re off to the races.

Adjusting Meals to Your Activity

While you must still respect the numbers of calories in versus calories out, it makes sense to adjust your macronutrients to your activities and when they are performed. You’ve all heard that you should cut carbs off at arbitrary times like 6:00 p.m. or 7:00 p.m. That makes sense for the average Joe who doesn’t work out. If you do weight train, and train hard and heavy, you should be eating the bulk of your carbs around your workout. If you train in the morning after breakfast/meal 1, your heaviest carbohydrate meals should be that meal and then the meal following your workout. If you train after work, and you get out of work at 5:00 p.m. or 6:00 p.m. like most people, you should still have some carbs in that final meal even if it’s eaten at 9:00 p.m. You could also choose to have carbs in two of the meals leading up to that workout instead and eat just protein and veggies for your post-workout meal. This is what many competitive physique athletes on contest diets do. The bottom line is, you still want to have good workouts and keep your muscle mass as you lose fat, so it makes sense to eat most of your daily carbs before and after training.

How Many Cheat Meals Do You Get?

You get no cheat meals in these eight weeks. That’s just 56 days to lose as much body fat as you possibly can. There is no time to indulge your cravings for pizza or cheesecake. Cheat meals can be useful when you are subsisting on drastically lowered calories for months on end. Refeeds, which involve bumping the portion sizes of clean meals, also come in handy in those situations. You won’t need either in eight weeks. You can suck it up and stick out the diet for 56 days. Drink plenty of cold water with and between meals. Fill up on virtually calorie-free items like iceberg lettuce, celery, and cucumber (plain, not drenched in ranch dressing!) Always keep your goal in mind. It’s OK to feel hunger between meals when you’re getting lean. If you’re always full and content, it’s a safe bet you won’t be any leaner at the end of these eight weeks. 

Weight Training to Maintain

One of the most common reasons lifters fail to lose as much fat as they had set to is that they are terrified at the prospect of not training to gain muscle. In their minds, they should always be striving to get bigger, even when they’re theoretically on a contest diet or a cutting plan like this one. It’s perfectly understandable, given the reason most of us set out on this journey was to get huge. So even though they may intend to get lean, many lifters sabotage their efforts by eating more than they need to. As stated previously, you can’t take in more calories than you expend and expect to lose body fat. You must alter your way of thinking and look at your weight training, at least for these eight weeks, as serving to maintain your muscle mass while you lean out. Don’t be fooled by the rare cases where people are able to get ripped while adding muscle. In those instances, the credit goes to a combination of extremely gifted genetics and metabolism, along with a long list of expensive and potentially hazardous drugs. Don’t worry about getting stronger in these eight weeks. Don’t even stress out if you lose a bit of strength. You will get it back once you resume your usual caloric intake and cut way back on the extra cardio you will be doing.

Cardio: HIIT vs. LISS

Speaking of cardio, it’s time to discuss the C word. You have your choice of performing two styles: LISS, or low-intensity steady state, or HIIT, or high-intensity interval training. Those who truly hate cardio typically opt for LISS, and will plod along on a treadmill at a moderate pace for 45-60 minutes, perhaps not even breaking a sweat. They do this because they don’t want to put forth any real effort, and they also erroneously believe LISS is superior for retaining muscle mass. Studies have shown this to be totally untrue. Longer cardio sessions lower testosterone and will in fact threaten to put you in a catabolic state where you lose muscle tissue. In contrast, HIIT sessions of 15-30 minutes, alternating 60-second periods of “sprinting” at 80-90 percent of your maximum heart rate (MHR) with 60-second recovery periods at a slower pace at 40-50 percent of your MHR not only burns more fat, but also increases both testosterone levels and insulin signaling. The evidence is compelling. You can do either, but if you want to burn more calories in less time as well as stand a better chance of holding on to all your muscle as you shred it up, HIIT is the way to go.

You can either do cardio fasted in the morning, or what many others have found far more convenient, which is to perform it immediately after your weight training. If you choose to do that, hold off on your post-workout shake until your cardio is complete. If it sounds like too much to do both your weight training and cardio in one session, here’s a crazy idea – shorten up your weight-training workout! We just said you’re only trying to maintain your muscle mass in these eight weeks anyway, right? Shave off about one-third of your usual volume with the weights, and that provides ample time to get your cardio in too.

How much cardio should you do? Just as with the calories, no one can tell you exactly. You’ll have to start out with a baseline of 30 minutes every day and go from there. HIIT is an attractive option because virtually no one would ever need more than 45 minutes of it per day. With LISS, depending on your weight and how much fat you need to lose, it’s possible you’re looking at as much as two hours every day. In the end, it’s your time and your body, so choose what’s best for you.

What Results Can You Expect?

As we said earlier, the average man should be able to lose around 15-16 pounds of body fat in eight weeks. A 300-pound man might lose as much as 30 pounds, where a 170-pounder may only drop 10 pounds. Regardless, anyone who applies himself to the task and puts the work in will look significantly better by the end of the program. You can expect to see abs, veins, and separation between all the major muscle groups. You will be ripped and ready for the beach, pool parties, cookouts, or anywhere else you want to show off your cuts. Now go rip it up!

Sample Diet*

Meal 1

10 egg whites, ½ cup (dry) rolled oats with ¼ cup blueberries or strawberries

Meal 2

8 oz chicken breast, 1/2 cup (cooked) brown rice

Meal 3

8 oz salmon, large green salad or 1 cup steamed broccoli

Meal 4 (pre-workout)

8 oz ground turkey (1 tbsp salsa OK to mix in), medium sweet potato

Post-workout Shake

40-50 grams blend of whey and casein protein

Meal 5

8 oz white fish, ½ cup brown rice

*Assuming late afternoon/early evening workouts

The post Get Ripped and Lean for Summer appeared first on FitnessRX for Men.

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By: Ron Harris
Title: Get Ripped and Lean for Summer
Sourced From:
Published Date: Mon, 10 May 2021 19:31:26 +0000

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A Mans Best Friend – How Does Owning A Dog Improve The Quality Of Life For Men?

mans best friend

As men navigate the challenges and demands of the modern world, it becomes increasingly important to prioritize their overall well-being. While different individuals may find solace in various activities and hobbies, owning a dog has emerged as a proven method to improve the quality of life for men. With their unconditional love, companionship, and ability to bring joy and fulfillment into our lives, dogs have become much more than just pets — they are valued members of our families. In this blog post, we will explore the numerous ways in which owning a dog can positively impact the lives of men, from promoting physical health and mental well-being to fostering social connections and personal growth. So, if you’re a man considering welcoming a furry friend into your life or if you’re simply interested in learning more about the benefits, read on to discover how owning a dog can enrich your life in ways you might not have anticipated.

Highlighting the companionship and emotional support that dogs provide

Companionship and emotional support from dogs can have a profound impact on improving the quality of life for men. Dogs are known for their unwavering loyalty and unconditional love, making them the perfect companions for men seeking emotional support.

In today’s fast-paced and often stressful world, it’s not uncommon for men to feel isolated or overwhelmed. However, owning a dog can help alleviate those feelings by providing constant companionship. Dogs are always there, ready to greet their owners with excitement and a wagging tail, creating a sense of belonging and connection.

Dogs also have an innate ability to sense their owner’s emotions, making them invaluable sources of emotional support. Whether it’s a rough day at work or a personal challenge, dogs have a unique way of offering comfort and empathy. Their presence alone can make a significant difference, as they provide a non-judgmental ear to listen and a source of comfort through physical touch.

Studies have shown that owning a dog can reduce stress levels and increase feelings of happiness and overall well-being. Beyond companionship, interacting with dogs releases oxytocin, a hormone known for its positive effects on mood and stress reduction. This natural “happy hormone” not only improves emotional stability but also has physical benefits, including lowered blood pressure and reduced risk of heart disease.

Moreover, dogs encourage men to live healthier and more active lifestyles. Regular walks, playtime, and outdoor activities with their furry companions help men stay physically fit and maintain a more balanced routine. Exercise has been proven to boost endorphins, reduce anxiety, and improve sleep patterns, all crucial factors in enhancing the overall quality of life.

Exploring the positive impact of dog ownership on mental health

how does owning a dog improve the quality of life for men

Dog ownership has long been associated with a range of health benefits, particularly when it comes to improving mental well-being. Men, in particular, can greatly benefit from the presence of a furry friend in their lives. Owning a dog not only provides companionship but also has the potential to reduce stress and anxiety levels.

Studies have shown that spending time with dogs can have a calming effect on individuals, leading to reduced stress levels. Interacting with dogs has been found to increase the production of oxytocin, often referred to as the “love hormone.” Oxytocin is known to play a significant role in reducing stress and promoting feelings of relaxation. Simply petting or spending time with a dog can have a soothing effect on the mind, providing an escape from the pressures of daily life.

Additionally, dogs require regular exercise, which can benefit both physical and mental health. Engaging in physical activity with a dog, such as going for walks or playing fetch, releases endorphins – hormones known for their positive effects on mood. Regular exercise not only helps to reduce stress and anxiety but also improves overall mental well-being.

Moreover, the social support provided by a dog can have a profound impact on mental health, particularly for men who may find it challenging to express their emotions or seek support from others. Dogs are non-judgmental listeners and can be a source of comfort during difficult times. Sharing a bond with a dog creates a sense of companionship, reducing feelings of isolation and boosting self-esteem.

Studies have also shown that dog owners tend to have lower blood pressure and cholesterol levels, further promoting overall health and reducing the risk of cardiovascular diseases. Improved physical health can indirectly contribute to better mental well-being, as a healthy body supports a healthy mind.

The physical benefits of owning a dog

how does owning a dog improve the quality of life for men

Owning a dog has numerous physical benefits for men that greatly enhance their overall quality of life. From increased exercise levels to improved cardiovascular health, the positive impact of having a furry companion cannot be understated.

Regular exercise is vital for a healthy lifestyle, and owning a dog provides the perfect motivation to stay active. Unlike going to a gym or jogging alone, owning a dog encourages men to engage in daily physical activity. Taking them for walks, playing fetch or even participating in agility training can significantly increase the amount of exercise men get on a regular basis. This increased physical activity not only helps to shed extra pounds but also provides an opportunity for men to stay fit and maintain a healthy body weight.

In addition to the active playtime, the daily routine of caring for a dog also involves regular walks. These walks not only benefit the dog but also benefit men by bringing about cardiovascular improvements. As dogs are energetic and enthusiastic walkers, their owners often find themselves walking longer distances and at a brisker pace than they would on their own. This increased physical exertion helps strengthen the heart muscles, improve blood circulation, and lower the risk of cardiovascular diseases.

Moreover, owning a dog can also have a positive impact on mental health, indirectly contributing to physical well-being. The companionship of a dog brings joy and happiness to men’s lives, reducing stress levels and promoting overall mental well-being. Studies have shown that reduced stress levels play a significant role in maintaining a healthy cardiovascular system. By reducing stress, owning a dog can indirectly contribute to improved cardiovascular health.

It is important to note that the physical benefits of owning a dog are not limited to the cardiovascular system alone. Increased physical activity and exercise have a positive impact on muscle strength, bone density, and overall physical fitness. By incorporating a dog into their lives, men can enjoy a more active lifestyle, leading to these various physical health benefits.

Touching upon the role of dogs in strengthening social connections and combating loneliness

how does owning a dog improve the quality of life for men

Owning a dog goes beyond providing companionship and loyalty; it also significantly improves the quality of life for men by playing a vital role in strengthening social connections and combating loneliness. In today’s fast-paced and digitally-dominated world, it is not uncommon for men to feel isolated or disconnected. However, the presence of a furry friend can make a world of difference.

Firstly, dogs act as social catalysts, effortlessly breaking down social barriers and facilitating connections among individuals. The simple act of walking a dog in the park can lead to spontaneous conversations with other dog owners and passersby. Dogs have an uncanny ability to draw people together, sparking conversations, and creating opportunities for interaction. These interactions not only provide a sense of belonging but also widen social circles and foster new friendships.

Additionally, owning a dog can combat feelings of loneliness, especially for men living alone or those experiencing solitude due to work or life circumstances. Dogs provide constant companionship and unwavering support, which can easily alleviate feelings of isolation. Men often find solace in the unconditional love and acceptance they receive from their furry friends.

Furthermore, dogs have been known to be natural facilitators of social activities and outings. From trips to the dog park to attending dog-friendly events, owning a dog opens doors to various social engagements. Men can connect over shared interests and bond with other dog owners, creating a sense of community and belonging.

It is worth noting that dogs can also help men build confidence and improve communication skills. Interacting and caring for a pet encourages individuals to develop empathy, patience, and responsibility, qualities that positively impact personal relationships, both with fellow humans and in professional settings.

Addressing the sense of responsibility and purpose that owning a dog instills in men

how does owning a dog improve the quality of life for men

Owning a dog can be a transformative experience for anyone, including men. Beyond the companionship and unconditional love they offer, dogs have a unique way of instilling a sense of responsibility and purpose in their owners. This is particularly beneficial for men who may be seeking a renewed sense of self and direction in life.

When a man decides to bring a dog into his home, he takes on the role of caregiver and provider. This sense of responsibility goes beyond simply feeding and walking the dog; it encompasses all aspects of the dog’s well-being. From ensuring regular veterinary check-ups to keeping up with grooming and exercise needs, owning a dog requires commitment and dedication. In taking on these responsibilities, men develop a sense of purpose and take pride in being able to care for another living being.

The act of being responsible for a dog also encourages men to develop a routine and structure in their lives. Dogs thrive on routine, and by establishing a consistent schedule for feeding, exercise, and playtime, men are compelled to incorporate these elements into their own lives as well. This newfound structure can promote a better work-life balance, as men prioritize their dog’s needs alongside their own.

Moreover, dogs can be excellent teachers of patience and empathy. Training a dog requires time, effort, and plenty of understanding. Men who take the time to patiently train their dogs develop skills in communication, demonstrating empathy and compassion for their canine companions. This ability to understand and respond to a dog’s needs can translate into improved interpersonal relationships and a heightened sense of emotional intelligence.

Owning a dog also encourages men to lead an active lifestyle. Regular exercise is not only vital for a dog’s health but also for the owner’s. Whether it’s going for long walks, playing fetch in the park, or engaging in more vigorous activities like running or hiking, dogs motivate men to stay active and embrace a healthier lifestyle. This increased physical activity has numerous benefits, including improved cardiovascular health, reduced stress levels, and enhanced overall well-being.

The impact of dogs on men’s social lives

Dogs have long been known as man’s best friend, and their impact on men’s social lives is undeniable. Owning a dog not only provides companionship but also serves as a catalyst for social interactions and conversation starters.

For many men, especially those living alone or without a family, having a dog allows them to easily connect with others in their community. Taking your furry friend for a walk in the park or on the neighborhood streets instantly opens up opportunities for social interaction. Dogs are natural ice-breakers, attracting attention and creating a friendly atmosphere that encourages conversation.

Men walking their dogs often find themselves engaging in conversations with other dog owners, leading to new friendships and connections. These interactions can happen simply by exchanging pleasantries about the dogs or sharing stories about canine companionship. The shared experience of owning and caring for a dog is relatable, giving men common ground to connect with others who share similar interests.

Moreover, owning a dog provides men with a sense of responsibility and purpose. This responsibility often leads to increased participation in community events such as dog shows, pet-friendly social gatherings, or volunteering at animal shelters. These activities not only allow men to engage with like-minded individuals but also contribute to the community and make a positive impact.

Dogs also serve as conversation starters outside the typical dog-related setting. Whether at a café, park, or even at work, men with dogs become approachable, as their four-legged companions often become the topic of conversations. Discussing your dog’s breed, training methods, or even funny anecdotes can initiate conversations with colleagues, acquaintances, or potential new friends.

Furthermore, dogs can be seen as an extension of their owners’ personalities. Men who own dogs are often perceived as caring, responsible, and approachable individuals. This positive perception can attract others and facilitate social interactions, making it easier for men to initiate conversations or be approached by others.

How dogs can act as a source of therapy and emotional support for men with mental health issues

how does owning a dog improve the quality of life for men

Dogs have proven to be more than just loyal companions to their owners; they can also play a significant role in improving the quality of life for men, particularly those struggling with mental health issues. Many studies have shown that owning a dog can act as a form of therapy and provide emotional support, making a positive impact on men’s overall well-being.

For men battling mental health conditions such as depression, anxiety, or post-traumatic stress disorder (PTSD), the presence of a dog can offer a sense of comfort and solace. Dogs have an innate ability to sense their owners’ emotions, offering unconditional love and companionship during tough times. When feeling overwhelmed or experiencing heightened levels of stress, simply petting or cuddling with a dog can release oxytocin, the “feel-good” hormone responsible for reducing stress and promoting a sense of calmness.

Engaging in physical activities with dogs also boosts mental health. Taking a dog for a walk or playing fetch in the park provides an opportunity for exercise and fresh air, both known to have positive effects on mental well-being. These activities not only help to distract the mind from negative thoughts but also promote a healthy routine and encourage regular exercise – a key component in managing mental health conditions.

Furthermore, dogs alleviate feelings of loneliness and social isolation that can often be overwhelming for men with mental health issues. The companionship offered by a dog is unwavering, and their constant presence can provide a sense of purpose and responsibility. This can be particularly beneficial for men who struggle with forming and maintaining relationships, as a dog’s presence can bridge the gap and offer a meaningful connection.

Additionally, owning a dog can encourage social interaction and foster new relationships. Dog owners often find themselves bonding with fellow dog enthusiasts during walks or at pet-related gatherings. This shared interest acts as a catalyst for forming friendships and participating in a supportive community where individuals can share their experiences and challenges.

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Aaron jpg

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.

Aaron 1 jpg

Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
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Published Date: Wed, 15 Nov 2023 18:53:06 +0000

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Mens Health

Negativity Is a Losing Mindset

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By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Negativity Is a Losing Mindset
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Published Date: Mon, 13 Nov 2023 19:37:20 +0000

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