The 10 Best Cities to Live Rich on a Dime (So You Can Bring Your Dreams to Life)

Admit it. You’ve wondered more than once…

Is there a better life out there?

You work your butt off every day, but just paying for the essentials becomes more difficult with every passing month.

And what about your dreams?

Will you be able to start your own business, send your children to college, or live the life you always wanted?

And you can’t help thinking …

Is there a smarter way of doing things?

A way to achieve a lower cost of living – and a higher quality of life?

Maybe it’s finally time to accept the fact…

Your city is way too expensive.

So why not do what so many others have done before you and move to a place that is more affordable and offers a better quality of life?

Perhaps somewhere with less crime and pollution – and more time to enjoy life.

Let’s see if such a place truly exists.

10) Alicante, Spain - the best of everything Spain has to offer.

OK, an explanation is needed. Yes, Alicante is not a place where you can literally live on a dime.
But compared to any North American city, and many in the UK, the cost of living in Alicante is so low and the quality of living is so high that this fabulous city deserves mention here.

Alicante lives its life in Barcelona’s shadows, which is not a bad thing.

This beautiful and safe beach city on Spain’s Costa Blanca is one of my favorite cities to live.

Alicante is famous for its traditional architecture, climate, food, entertainment, relaxed lifestyle, and lack of mass tourism. If you want to live a modern Spanish dream, Alicante won’t disappoint you.

Rent: One-bedroom apartment, city center $550/month.
Public Transportation: $37/month.
Dinner: Three courses for two, mid-range restaurant, $37.
Wine: Supermarket, good quality $5.00
Beer: ½ liter bottle, excellent, domestic $1.00
And if your kids insist on eating at McDonalds, you can get a beer there too.

9) Mendoza, Argentina - where Argentina is still affordable

Mendoza is the heart of beautiful Argentinean wine country. It offers everything you would expect from a major metropolitan city — gourmet dining, exciting nightlife, and an energetic atmosphere, plus endless leisure activities.

The local economy offers ample opportunities for entrepreneurial spirit, and if your dream about starting your own business in Argentina, this could be your place.

The low cost of living in this urban metropolis makes it easy to pursue your dreams.

Rent: One-bedroom apartment, city center $380/month.
Buy: One-bedroom apartment, brand new, city center for $62,500.
Dinner: Three courses for two, mid-range restaurant, $38.
Wine: Supermarket, good quality $4
Beer: ½ liter bottle, domestic $1.40

8) Bali, Indonesia - considered paradise by many

If you dream about low-cost living in a beautiful Asian city (perhaps writing your first novel), and you wish to participate in its exotic culture but also are willing to accept things you can’t change, Bali is your paradise.

Rent: One-bedroom apartment, city center $300/month.
Dinner: Three courses for two, mid-range restaurant, $22.
Wine: Supermarket, good quality $12
Beer: ½ liter bottle, domestic $1.60

7) Chiang Mai, Thailand - possibly the best climate in Thailand

Exotic Thai culture, amazing food, milder mountain weather and friendly people — this is the city where you can live your dreams without running out of money fast. An active expats community will make integration easy for you and allow you to follow your passion; be on vacation for the rest of your life, start an online business, or work part-time as a tour guide.

Rent: One-bedroom apartment, city center $250/month.
Dinner: Three courses for two, mid-range restaurant, $15.
Wine: Supermarket, good quality $13
Beer: ½ liter bottle, domestic $1.30

6) Corozal, Belize - if your dream is to simply “kick back”

Tropical paradise Corozal is all about the slow pace of life — yoga and meditation on the beach, a stroll through beach waters, a cocktail enjoying the sunset, or uninterrupted quiet time to concentrate on your business. Whatever your dreams are, here you can afford them.

Rent: One-bedroom apartment, city center $190/month.
Buy: Two-bedroom apartment, brand new, city center for $115,000.
Dinner: Three courses for two, mid-range restaurant, $19.
Wine: Supermarket, good quality $12
Beer: ½ liter bottle, domestic $1.50

5) Puerto Vallarta, Mexico - cozy and romantic despite all the tourism

Vallarta is extremely versatile and has lots to offer those who can look past the cities heavy tourism.

The city offers incredible natural beauty, a small-town atmosphere, and a romantic side that many don’t expect, just outside of town.

If you can’t afford to live your dream in the US, take the short flight to Vallarta where you can.

Rent: One-bedroom apartment, city center $450/month.
Buy: Traditional town house, city center for $55,000.
Dinner: Three courses for two, mid-range restaurant, $15.
Wine: Supermarket, good quality $7.50
Beer: ½ liter bottle, domestic $1.25

4) Ojen, Spain – affordable living only minutes from luxurious Marbella

If you ever dreamed about living in southern Spain, Ojen could be your place. A stone throw away from busy Marbella and its multi-million-dollar villas, beautiful and romantic Ojen offers a much more quaint life without being boring.

Rent: One-bedroom apartment, city center $330/month.
Buy: Traditional town house, city center for $100,000.
Dinner: Three courses for two, mid-range restaurant, $28.
Wine: Supermarket, good quality $4.00
Beer: ½ liter bottle, domestic $1.25

3) Prague, Czech Republic – a beautiful UNESCO World Heritage Site

Have you ever dreamt about living in a gorgeous historic European city, sending your kids to excellent international schools, and running your own online business? But Europe is too expensive … so you thought?

Modern Prague is a beautiful and vibrant city with energetic people, yet it's preserved much of its artsy charm and narrow cobblestone streets.

Prague has it all — beauty, entertainment, culture, thriving nightlife with amazing pubs, restaurants, cafes, and a prestigious university. The best of all … it is inexpensive.

Rent: One-bedroom apartment, city center $590/month.
Public Transportation: $25/month or $240/year city-wide
Dinner: Three courses for two, mid-range restaurant, $27.
Wine: Supermarket, good quality $5.00
Beer: ½ liter bottle, excellent, domestic $0.75

2) Bucharest, Romania – the Paris of Eastern Europe
The 6th largest European city is bright, energetic, beautiful, and in the middle of an economic and cultural boom, yet it's surprisingly affordable.

If you dream of living a rich Bohemian lifestyle in Europe, this is your city.

To top it all off, it’s only 90 minutes’ drive from the beautiful Black Sea.

Rent: One-bedroom apartment, city center $450/month.
Public Transportation: $15/month city-wide
Dinner: Three courses for two, mid-range restaurant, $22.
Wine: Supermarket, good quality $7.00
Beer: ½ liter bottle, excellent, domestic $0.80

1) Chisinau, Moldova - Europe’s most affordable city
Today’s Chisinau is emerging from its East Block heritage with a world-class National Opera House and Ballet, three national museums, 33 universities, large shopping malls, and an active nightlife.

Like most European cities, the streets are filled with friendly, well-dressed people and luxury cars. Wi-Fi is everywhere, and it’s free; you can run your online business easily from any of the beautiful city parks while enjoying the scenery.

Rent: One-bedroom apartment, city center $270/month.
Public Transportation: $6/month city-wide
Dinner: Three courses for two, mid-range restaurant, $22.
Wine: Supermarket, good quality $5.00
Beer: ½ liter bottle, excellent, domestic $0.80

So what do you think?

Having seen these alternatives, does your city still seem like a smart place to live?

Thought not.

So isn’t it time to move somewhere you can finally make your dreams a reality?

A place where you have enough money left at the end of the month to invest in your future – and your passions.

Because the perfect place for you is just waiting to be discovered.

Don’t procrastinate any longer. Pick a city from the list and start making your plans. It's much easier than you think to live a life you love.

So – where will you start living your dreams?

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Wilfried Lehmkuhler is passionate about helping people achieve their dreams; create financial Freedom and a Life they love by applying proven success strategies. Wilfried is a blogger, speaker, consultant and accomplished author who has worked with professional athletes and businesses in Europe and North America. You can find him at FinancialFreedomAndALifeYouLove.com or @WLehmkuhler

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6 Ways to Combat the Failure to Launch in Your Life

Remember when you were a kid and your parents told you anything was possible? The sky was the limit, they said, and you believed them. Being cut from the soccer team, setting fire to your chemistry set, getting turned down by your kindergarten crush — no setback was damning enough to shake your confidence or destroy your faith in the future.

But a funny thing happens as you get older. When faced with a big challenge, you can become paralyzed by self-doubt because you’re afraid of failing. And when you do try and things don’t work out, bouncing back from failure is harder than it used to be.

Asking out the cute girl (or guy) at the coffee shop feels more daunting after a few heartbreaks, and going after a big promotion seems like an embarrassment waiting to happen after being passed over once.

Our setbacks make us fearful. Some people plow through those fears, driving through doubt like a runaway train. Others become prisoners of their own anxieties and stop living their lives because of it.

This failure-to-launch cycle comes in varying degrees. Some have a hard time getting through simple tasks like calling someone on the phone; others are fully functioning in society, just not at the level they want to be.

If you’re caught in the failure-to-launch loop of self-doubt, fear, and low self-esteem, there’s a way out. You’ll have to put in some emotional work and be willing to step outside your comfort zone, but you can do it if you’re willing to try.

Prepare for Takeoff

Here are the steps for overcoming the failure to launch once and for all:

1. Create accountability. It doesn’t matter if it’s a friend, your mentor, or a romantic partner — choose someone who will push you to follow through on your goals and call you out when you don’t.

2. Exercise. A healthy, active body is directly linked to a healthy, happy mind. Start by taking the stairs instead of the elevator or biking to work. When you’re active, you’ll feel sexier, more alive, and more willing to challenge yourself.

3. Be honest. Own your strengths and your weaknesses, and don’t be afraid to set personal boundaries. The more straightforward you are with yourself, the more likely you are to cultivate honest, healthy relationships that enhance your life.

4. Socialize. We’re social creatures, and being around other people makes us feel needed, appreciated, and loved. If you decide to sit at home and watch TV on a Friday night, you know how that’s going to end: with you crying over “Downton Abbey” all by yourself. If your roommates or friends invite you to a party this weekend, go! If you prefer a less intense get-together, book clubs or lunch with a friend are also great, low-key ways to connect with people.

5. Practice mindfulness. Don’t let regrets about the past or worries about the future cast a shadow on the here and now. Being present helps you get more out of life and feel more positive in general.

6. Educate yourself. Developing a skill boosts your confidence and makes you happier in the long run. Take advantage of online resources to study an interest you’ve been toying with. You’ll boost your self-esteem and gain respect from others.

Everyone has their hang-ups. Take my friend, Vinny, for instance. He was a 22-year-old guy from a good family, but he struggled with depression, anxiety, and a lack of motivation. When I met him, he wasn’t even comfortable talking on the phone and would only communicate through email or text. Vinny was a talented guitar player, but no one knew how much he had to offer because he was too intimidated to perform.

Unwilling to spend the rest of his life on the sidelines, Vinny started putting in work to develop his confidence. A guy who was once too shy to pull out his guitar for a small audience now plays open-mic nights and has performed in front of hundreds of people.

There are a lot of Vinnys in the world — people who are holding themselves back because they’re scared but who actually have unlimited value to offer. If you’re one of them, listen up: Nothing will change until not achieving becomes more uncomfortable than putting yourself back in the game.

Taking risks is scary. But isn’t spending your life feeling trapped and unfulfilled even scarier? Channel your negative or anxious energy into exercising, learning a new skill, or just hanging out with a friend. Small steps make a huge difference in your self-perception, and that’s the key to reaching your greatest potential.

Matthew Arrington is the executive director and co-founder of Forte Strong, the world’s first failure-to-launch program for men who struggle to leave their parents’ home or find it difficult to become independent. Forte Strong uses a proprietary coaching model to help students find purpose and direction, guide parents and families in empowering their sons, and ultimately create a healthier family dynamic. Matthew currently resides in sunny St. George, Utah.

 

 

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The Art of Being My Dad

By Leo Babauta My dad was born into poverty in the tiny seaside village of Agat, Guam, in 1952. His mom died when he was a child, and he never knew his dad. He was raised by his uncle’s family in another small village, Piti, after being separated from his brothers and sisters. So he […]

9 Little Things That Make A Huge Difference For Your Happiness

9 little things that make a huge difference for your happiness

When it comes to happiness, most, if not all people are always advocating the idea of not letting the little things get to you.

“Don’t sweat the small stuff” as they say.

Let’s flip it around. The little things DO matter.

“A little bit goes a long way” as we all should say.

There’re a ton of simple ideas we can take up on to alleviate our pains, our ills and boost our happiness two to threefold.

1) Cleaning up your room

Because nobody, and I mean nobody will ever be happy living in their own filth. Whoever claims otherwise are probably hoarders and have major issues they need looking into.

A clean environment makes up for a healthy atmosphere, mind, body and soul. This is how you look forward to actually going back home and enjoy being alone.

So clean it up. Get rid of the clutter. Do a weekly thorough cleaning session and your mood will improve for sure.

2) Having enough sleep in a stretch

And when I mean a stretch, I mean sleeping 7-8 hours at a go. You can’t cheat by taking a few naps throughout the day and then back it up with Red Bull or some energy drink.

This may sound obvious enough, but most people don’t get enough sleep due to their hectic lifestyles. As a result, people get unknowingly cranky and unhappy.

You’ll look better too and definitely fall sick less.

3) Dress up. Groom

It’s easy to think and justify that we shouldn’t bother having to look good when we don’t have any engagements for the day. But I think it’s important to look good on the outside at all the times. If anything, we should put in the minimal effort to do so.

You’d want to look in the mirror and know you’re at your best. You do know after all, when you look your best. Why limit it to rare occasions? I don’t dress up at home, but I always shave or put on my contact lenses when I head out to wherever.

Look good for yourself. You’d subconsciously become more confident in everything you do then.

4) Shower

Again another obvious point, but surprisingly, most people don’t do this. I know of many friends who choose to head to bed after a night of drinking without showering. Gross.

So, at the risk of sounding like your mom, shower. Wash off the dirt and feel fresh. Clean behind your ears. This is how you stay clean, healthy and not smell bad.

This isn’t the cavemen era anymore. I bet you aren’t homeless either. Stop living with dirt!

5) Do that one piece of work, no matter where, no matter what

You know what happens when you decide to procrastinate and hold off work?

You feel half-hearted. You think you get to enjoy your newly-found space of free time, but at the back of your mind, you’re thinking of the work. You’re feeling guilty and unaccomplished.

That’s not how you become happy. You HAVE to do the work. So feel uncomfortable and do it anyway. It will make you happy later on.

6) Take a break

Yet, remember that you’re allowed to take breaks. Don’t overwhelm yourself with work and think that you’re have to use up every second of your time being productive.

You aren’t a robot.

7) Get off social media for just a bit everyday

It’s my personal opinion that social media does more bad than good. I think we’re constantly distracted and becoming unhappy because of it.

Now, I’m not asking you to go cold turkey and start hating on technology. I’m saying, take a break from it every now and then. Get off Facebook, Twitter or Instagram for a couple of hours a day.

You’ll start to notice your surroundings. You’ll start to appreciate things for what they are and you’ll fall back in love with things. You can also create meaningful conversations with those around you.

How does this happen? Because you’re no longer relying on updates just to be happy.

Take this small step. You’re fully capable of being happy off the grid.

8) Don’t spend, yet spend

Let me be blunt:

If you’ve a ton of savings, then go ahead and spoil yourself. You deserve it. Life isn’t all about money, but it does make our life easier. And since you’ve worked hard for it, you should be rewarded.

If you don’t, stop spending. Please put that credit card back in your wallet. Don’t even think of going drinking if your idea of spending is only with credit.

Depending on where you are in life, be sensible with money. That’s all. There’re too many, if I may say it, stupid ideas on money by dumb and reckless people.

Be sure to manage your finances and life well your own way.

9) Don’t think about helping people. Just do it

Have you ever walked across a homeless person begging for money and then decide to give some change? But, when you reach in to your wallet, you realize the notes you’re carrying are too big. You then feel conflicted on whether you should give or not.

By then, you’ve walked far away.

And then you feel bad. You feel worse later because you end up spending that big note on some useless thing you don’t need.

That’s the folly in a lot of us. Perhaps it’s time we decide to help others to help ourselves. It DOES work that way!

Stop thinking about it. Stop thinking only for yourself. Use the power of impulse to make this world a better place. You’ll be guaranteed happiness this way.

Something awesome for Pick The Brain Readers!

I hope you enjoyed the article! Want more ways to be happy?

Then you’re going to want my book. It’s free! Here it is:

12 Things Happy People Don’t Give a F**K About!

Time to shed the crap in life and start being happy! This free book is only available through this link to Alden Tan.

Alden Tan keeps it real at his blog and writes about motivation in unconventional ways. His two main passions are Bboying and writing. Check out his free report, 12 Things Happy People Don’t Give a F**k About!

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How to Run Meetings that Get Results: Lessons from the Pentagon

Don’t you love meetings?

Especially the ones that go on forever and result in nothing productive?

Unfortunately, this sad state of affairs is all too prevalent in organizations. During my 24-year Air Force career, I attended literally thousands of meetings. Looking back, it’s astonishing how much time I spent in meetings and how little was accomplished.

I encountered my first example of a well-run meeting when I was a young lieutenant in Germany. Every morning, all the key personnel of the unit were required to attend a highly structured, stand-and-deliver meeting with a very crusty—and very smart—commander. I learned quickly to have my stuff together or else things didn’t go very well for me. There was no idle chitchat; everyone was engaged. When the meeting ended, we walked out with a clear idea of the day’s objectives with a minimum investment of time.

Later in my career, I remembered those meetings and vowed never to waste my folks’ time with unnecessary meetings—and when I did have them, to make them count. I found this mind-set to be particularly successful when I worked in the Pentagon, which houses a formidable bureaucracy.

The process I used at the Pentagon tapped into a need for military and civilian “action officers” to actually take some action and do their jobs. These professionals always knew they would be doing something substantial when they participated in my meetings. So people appreciated that I respected their time. The impact that my approach had on my ability to get things done was amazing.

Here’s what I did:

Before the Meeting

• Determine the specific outcome or set of outcomes you want to achieve. This is especially critical to ensure the purpose of the meeting is clear. Lack of a clear outcome is a primary cause of poor meetings.

• Make a list of the required and optional participants that you need to achieve your desired outcome. Invite the decision-makers. If they can’t make it, put the word out that whoever attends in their place speaks for them. In this way you prevent people from blocking progress because they aren’t authorized to make a decision. If you need subject matter experts to provide additional support for the meeting, have them to attend as well. Construct and distribute a logical, time-driven schedule of events so everyone knows how to prepare and what’s expected of them. If possible, get the schedule out at least a week ahead of time. It’s important that you keep a record of when and to whom you sent the meeting notice. You’ll be surprised how many people will claim they never got it.

• Make a list of deliverables and products required before the meeting, and set a deadline and format for their delivery. Gathering and preparing meeting materials like slide decks and reports takes time. Don’t leave this to the last minute.

• Reserve a room that is conducive to what you intend to accomplish. Makes sure the room is the right size, it has enough chairs, and it has the equipment you need. Assess whether the location is advantageous to you, neutral to your cause, or puts you at a disadvantage. For instance, if you anticipate that the meeting will be contentious, perhaps you’ll want to find a neutral location.

• If time allows, send out multiple announcements to the participants, and secure their RSVPs. Follow up with phone calls if necessary. Increase the probability of having a good meeting by getting the right people there.

• Identify your note taker. A competent note taker is crucial. The note taker creates the record of what was said, agreed to, and disagreed to.

• If it will help your cause, provide basic refreshments and snacks. Then plan time to prepare or purchase them.

• At least an hour before the meeting starts, get the room set up. Bring up the computer and projects; check microphones if you’re using them. Pull up your charts and other electronic material. Put out nameplates. Set up your refreshments.

During the Meeting

• Introduce the meeting’s host (if other than you) at the start of the meeting and welcome the participants.

• Right up front state the purpose and desired outcome(s) at the beginning of the meeting.

• If applicable, go over action items from previous meetings. If progress hasn’t been made, take some time to drill down and find out why. Then, gain agreement on what the responsible party will do to accomplish the task and set a revised deadline.

• Keep the meeting flowing and on schedule. If a discussion can’t be concluded, table it for a future meeting or an off-line discussion. Keep a tight rein on irrelevant topics and rabbit holes. Otherwise, you risk derailing your meeting.

• Before concluding the meeting, sum up the tasks, agreements, outcomes, deliverables, responsible parties, and due dates. This is extremely critical so that everyone is clear as to what transpired and who will do certain tasks.

• If needed, agree on a time, date, and location for the next meeting. Ensure you sustain momentum. It’s much more difficult to pull together a follow-on meeting once everyone has returned to their normal day-to-day routine.

After the Meeting

• No later than twenty-four hours after the meeting, send out meeting notes to all participants. Don’t underestimate the importance of this step. It’s the way you document progress and help hold people accountable in between meetings.

• Communicate with those responsible for actions to assess status, head-off problems, and provide motivation.

• Wash, rinse, and repeat the entire process for your next meeting.

All this planning, preparation, orchestration, and follow-up may seem like a lot to go through, and it is when you first begin to use this process. However, the template is effective for both formal and informal meetings at any level of your organization. Although you may not need to use all these steps, you can use them as a template to help you tailor the process for what you need.

As a side benefit, people will appreciate you for your outcome-oriented focus and your respect for their time.

And trust me, if it worked in the Pentagon, it can work for you.

Joe is the author of The Leadership Forge: 50 Fire-Tested Insights to Solve Your Toughest Problems, Care for Your People, and Get Great Results. He is the President of The Leadership Crucible, an executive coaching and leadership development firm. Joe is a decorated Air Force veteran who deployed in support of seven overseas operations. His twenty-four year career included command of five units including the Air Force's only combat-coded communications wing.

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7 Science-Backed Tips for Sticking to Your Fitness Resolutions This Year

These days you can’t throw a rock without hitting some new diet plan, app or gadget that promises to help you get in the best shape of your life with minimal effort.

But as much as we’d all love to pop a few pills or strap on a toning belt instead of eating less and exercising more, the fact of the matter is that getting and staying fit is hard work. Fortunately, though there are ways to make sure your efforts pay off in the long run.

Over the years researchers have uncovered a number of nifty tricks to help you get closer to your fitness goals without counting calories or following complicated exercise routines. So, if getting fit is one of your resolutions this year, here are ten more effective ways to make it happen.

1. Set bigger goals

When it comes to weight loss we’re often advised to set small “realistic” goals, with the reasoning that we may become discouraged and give up if we fail to reach them within the timeframe we set for ourselves.

However, a study carried out by researchers in the Netherlands found that people who set higher weight loss goals actually put more effort into reaching them and lost more weight within a two-month period than those who had set lower weight loss goals.

Of course, no one size fits all when it comes to weight loss and what works for one person may not be the best option for you. But if you’ve always set ‘doable’ fitness goals for yourself and just aren’t seeing the dramatic results you’d like, it might be time to set your sights higher.

2. Slow it down

Research shows that it can take up to 20 minutes for your brain to register that you feel full after eating. This is because the brain needs to receive signals from stretch receptors in the stomach, which are activated when it fills with food, and also from digestive hormones in the gastrointestinal tract.

This whole process takes some time, so if you shovel down an entire meal in under ten minutes you’re far more likely to overeat than if you take your time to savor the food and chew each mouthful slowly.

If you’ve finished your meal and still feel hungry, make a point of waiting a few minutes before going for a second helping, as your brain may simply need more time to register that you’ve eaten enough.

3. Use smaller plates

How much we eat actually has very little to do with how hungry we are, as evidenced by a Cornell study that used ‘bottomless bowls’ to determine whether visual cues influence how much we eat.

Half of the participants were served in bowls that were secretly refilled as they ate through a tube under the table, while the other half ate their soup from regular bowls. Those eating from the self-refilling bowls ended up eating 73% more soup, but surprisingly, they did not feel any fuller or believe they had eaten more than the participants who had used regular bowls.

The researchers explain that the amount of food on a plate or in a bowl provides us with a visual cue that influences how much we consume.

When you have a larger plate, you’ll not only load on more food, but also feel the need to keep eating until you’ve cleared your plate. So using smaller plates and bowls can help you cut down on the amount of calories you consume without even missing them.

4. Change what you see

Since visual cues are so powerful, what you see around you will have a big impact on the choices you make. If you have a jar of candy sitting on your desk, the temptation to snack on it will be far greater than if it was shut away in a cupboard. Similarly, if you have fruits and vegetables in plain sight, you’ll be more likely to snack on them instead of junk food.

A Today News experiment led by Cornell researcher Brian Wansink showed that the order in which food is served also influences your food choices.

Two groups of people were invited to enjoy a free buffet, and although the food was the same for both groups, it was arranged in a different order. When the fruit and salad had been laid out at the beginning of the buffet rather than at the end, people served themselves more of the healthy food.

So even if you don’t cut certain foods completely from your diet, starting your meals with a healthier item like a salad or piece of fruit will help you make better choices overall.

5. Work harder and less frequently

If you find it hard to set aside time to exercise every day, you may be pleased to learn that brief periods of strenuous exercise just twice a week can be very effective too.

Researchers from McMaster University in Hamilton, Ontario developed a high intensity interval training program that required participants to exercise at about 90% of their heart for one minute followed by one minute of easy recovery. This process was repeated 10 times, bringing the total exercise time to 20 minutes.

After several weeks of following this program for two days each week, the volunteers showed significant improvements in their health and fitness. So if you’re willing to work harder when you do have time to exercise, you may not need to devote as much time to it as you think.

6. Implement immediate consequences

Although there are long term consequences for unhealthy eating or a lack of exercise, we tend to pay more attention to actions that have immediate consequences. Skipping your work out or having a hot dog for lunch won’t have any immediate repercussions, so it’s easier to ignore the fact that you’re breaking your resolve to eat better or exercise more.

With this in mind, implementing some sort of penalty for bad behavior will make you more likely to stick to your commitments. A Stanford study shows that commitment contracts can help people stick to their commitments in situations where there are upfront costs, but the benefits are delayed.

For instance, a contract that requires you to pay X amount of money to a friend if you skip your scheduled work out will make it more costly to do so and will increase your likelihood of sticking with the fitness program you’ve chosen.

The researchers also note that longer contracts (of more than 8 weeks) tend to be more effective, because it takes some time to get past the initial experience of displeasure and recognize the longer term benefits.

7. Reward yourself

In the same way that we’re more likely to pay attention to the short term consequences of our actions, we’re also more likely to feel motivated to do something if the payoff is immediate. Obviously, one work out or day of ‘clean eating’ isn’t going to pay off immediately, but you can find other ways to reward yourself for good behavior.

According to research from the University of California, Santa Barbara, incentives are very effective in encouraging the development of good habits, and in one study, people who were paid to go to the gym doubled their attendance rate.

While it might be hard to find someone who will pay you to work out or eat right, you can “pay” yourself in other ways. For example, after a good work out session you could allow yourself some downtime to watch an episode of your favorite TV series or get a massage.

After a while, your brain will begin to recognize the workout itself as the reward and you won’t even need these little incentives. But while you’re still forming good habits, rewarding yourself can help you stay on track.

Marianne Stenger is a writer with Open Colleges. She covers career development, workplace productivity and self-improvement. You can connect with her on Twitter and Google+, or find her latest articles here. 

The post 7 Science-Backed Tips for Sticking to Your Fitness Resolutions This Year appeared first on Pick the Brain | Motivation and Self Improvement.

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