Category Archives: Fitness

The Simple Changes That Increase Your Value to Clients


Ask yourself right now: “What do my clients value?”

Your value as a personal trainer is obviously important to your short- and long-term business growth, but take note that your client’s valuation of your business starts on their first interaction, before they actually speak to you. These things must always be considered in your analysis of ways to improve the value of your business and coaching.

The most direct way to increase your value in general is actually simple and straightforward: build on top of and improve your pre-existing value.

In essence, you should be “intensifying” what you are already doing in your business, not adding new services or features. Simply do what you are already doing, but do it better. Remember, training is an outcome-based business. You are hired on the basis of future results, but these are outcomes that are built upon moment to moment. Therefore, you should increase the value of those moments.

What makes your training valuable?

As a whole though, training with your client is an experience. We can call our training a product or even a service, but semantics aside, it constitutes an experience between a professional and a client.

When placing a certain value on this experience, it’s common to apply only our own per…

The Best (And Easiest) Brussels Sprouts Recipe Ever


best and easiest brussels sprouts everphoto: some rights reserved by Mallory Dash

Forget what you think you know about Brussels sprouts, and if you’ve never had a Brussels sprout in your mouth and enjoyed it, you must give this super easy recipe a try. Even people who claim to hate Brussels sprouts end up loving this recipe.

I can’t take credit for this delightful cruciferous vegetable goodness; my wife got this recipe from one of her coworkers, and we’ve made it several times already. It’s officially a staple in our kitchen, and it’s sure to be in your’s too.

First, let’s go over why you need to make this best, and easiest, Brussels sprout recipe ever:

Seriously, it’s ridiculously easy to make.
You need to eat more veggies; we all do. This makes it easier because it’s oh-so tasty.
Once you eat it, you’ll agree that this will make a terrific go-to veggie when you don’t feel like doing much prep work or cooking.
This is perfect for cooking in bulk so you have veggies to easily pack in your lunch.

Now that you know why you need to get this in your mouth immediately, here’s how to do it.


One-two frozen bags of Brussels sprouts* (I always use two)
Salt and pepper, to taste
About one tablespo…

Here's Why You Should Call Your Sig O—Not Text Them


If you’re young and you spend all day texting back and forth with your significant other, listen up! Texting is convenient, but a new study (granted, one that only looked at teenagers) found that couples who chat mostly via text weren’t as good as at dealing with the difficult parts of relationships as their counterparts who talked on the phone or (gasp) IRL. The texters had trouble telling their partners what they really wanted and working through arguments before they escalated into fights.

So for the sake of your relationship, ditch the emojis and quick texts and find the time for a phone call or face-to-face chat instead.

The Caledonian Sleeper: an overnight adventure from London to Scotland


Caledonian Sleeper train review - London to Edinburgh

 I’ve been doing a lot of sitting on my arse recently – you’ll have probably seen why – and one of the various places that’s played host to said arse these past few weeks has been the Caledonian Sleeper train, from London to Edinburgh. 
Luckily, my sis-in-law’s hen do fell very near the end of my six-week hiatus from real life, so rather than faffing about for hours getting to, and waiting at the airport for an 80-minute flight, I thought I’d treat myself to the overnight train. 
Not just any train mind you – the Caledonian Sleeper train to Scotland. 

Caledonian Sleeper train - friendly staff

<img alt="Caledonian Sleeper train – food and whisky menu | FitBits Tess Agnew" border="0" height="390" src="…

Learn to Blog


By Joshua Fields Millburn · Follow: Twitter, Facebook, Google+, Instagram

Surprisingly, one of the most frequent questions we get at The Minimalists isn’t about minimalism—it’s “How did you start your blog?” We always point people to this detailed blog post: How to Start a Blog: Step by Step.

The most important advice I can give, though, isn’t the how-to—it’s the why-to. Starting our blog was the best decision Ryan and I ever made, because it encouraged us to express ourselves and communicate our story with the world. It kept us accountable, it helped us improve our writing skills, and, perhaps most important, it allowed us to contribute beyond ourselves in a meaningful way.

The other bit of advice I wish I’d received before we started this blog—before writing hundreds of essays, before publishing three books, before filming a documentary, before reaching millions of people with our simple-living message—is start today. Don’t wait! If you continue to put off something meaningful—if you continue to wait for “someday” to arrive—you’ll miss out on today’s meaningful creation.

Over the last six years, my life has changed several times over. This blog was the catalyst for all of tho…

What Productivity Systems Won’t Solve


By Leo Babauta

If you’re like me, you’re always looking for the perfect productivity system. Unfortunately, it doesn’t exist.

The problem isn’t with the productivity system — the problem is that none of them can solve a few really important (and related) problems:

Fear of uncertainty
Fear of discomfort

For example, at the top of my to-do list today is “write Zen Habits post” and “write intro to declutter course” … pretty simple, right? Two fairly straightforward tasks. But as I started this post, I went to check and respond to email, sent a message to my wife, checked on my finances, cleaned the kitchen a little. I’m super productive at the little things when I’m putting off the big tasks!

No matter how good the productivity system is, it falls apart when I start procrastinating.

When a task is uncomfortable, I procrastinate, just like most people. When I’m facing a lot of uncertainty with a task, I procrastinate. Like most of us.

Often, we’ll work on a new productivity system, try out a new to-do list app, start organizing, or start getting our email inbox to zero, or start reading about a new way to be productive (like you are now) … all as a way to procrastinate on uncertain or uncomfortable tasks.

And it’s so much easier to follow the path of distractions and little tasks, than to face a big important but scary task. It…

Zen Habits Book Now For Sale


By Leo Babauta

UPDATE: The book is now sold out. I recommend my new book, Essential Zen Habits.

I’m happy to announce that I’m offering my Zen Habits book to purchase, for the first time since I put it on Kickstarter at the end of 2014.

The book is called, “Zen Habits: Mastering the Art of Change.”

The Kickstarter campaign did extremely well, and people gave me wonderful feedback on the book. I didn’t allow anyone to buy it after that, because it was a limited, special edition.

However, I have about 500 copies sitting in a warehouse, so I thought I’d offer them to you guys! Update: I’ve now sold out. I recommend my new book, Essential Zen Habits.

Some things to know about the book:

1. It has my most important learnings about forming habits, being mindful, finding happiness, and dealing with changes in life.
2. It is a hard-copy (not digital), paperback book.
3. It is beautiful.
4. I’m very proud of it, and everyone who has given me feedback on the book has been very happy with it.
5. I won’t print any more after these sell out.

What It’s About

This book is for anyone who has struggled.

Anyone who has gone through loss, who is struggling with a major life change, who is frustrated.

Anyone who, like me, has struggled to make changes in their lives. I was stuck there 9 years ago, and I’d lost hope. Then I scraped and dug my w…

A Red, White, and Blue Berry Açai Bowl


Start your summer holiday with a sweet frozen breakfast packed with superfoods such as açai, bee pollen, and fresh berries. This berry açai bowl recipe provided by Sambazon is quick and easy to blend together, and with a little extra time and creativity you can make it a beautiful and festive treat!

The post A Red, White, and Blue Berry Açai Bowl appeared first on Sonima.

A Simple Declutter Habit: Leave No Trace


“When you do something you should burn yourself completely, like a good bonfire, leaving no trace of yourself.” ~Shunryu Suzuki

By Leo Babauta

Zen master Suzuki Roshi spoke about the idea of leaving no trace — doing something with complete presence, and then moving on to the next thing without holding on to previous activities.

His wonderful advice for doing any activity was to do things with “a simple, clear mind.”

One way to apply this is with a simple decluttering habit: clean up your mess when you’re done. This is a more literal way to “leave no trace” … not exactly what Suzuki Roshi was talking about, as he meant that we should leave no trace in our minds … but still a very useful practice.

For me, this means simply putting things away and cleaning up a bit when I’m done with a task:

Wash my dish and clean the table and counters after I’ve eaten.
Put my clothes in the hamper (or hang them up if they’re still clean) after I’ve showered.
Put away materials that I’ve used after I do a work task.
Make my bed after I wake up.

In practice, this means you have to be mindful of what you’re doing, and conscious that you are moving from one task to another. Most of us rush from one thing to the next without thinking about the transition, but when you’re done with one thing, this is a good time to appreciate the space between things, to breathe and notice if you’re staying present, and to clean up your me…