Exercise here, there, and everywhere

For the last couple of months, I've been working to get back into a more regimented exercise routine. With the winter in full force in the Portland, Oregon area I have not been out riding my road bike and didn't want to get totally out of shape. Here are some things I've done, in hopes that you might get some ideas from them.

Exercise anywhere - no equipment required

As I've mentioned here, I travel fairly often and I have found the gym selections at hotels to be very unpredictable. While I take advantage of some of the weights, machines, and cardio stations at hotels sometimes it just doesn't work out.

When that happens, body weight exercises are a great alternative. The challenge I have is knowing what to do when I attempt this path. Recently, I came across a great site called "Man vs. Weight" that has some helpful resources for this - a huge number of calisthenics and other similar exercises that require little to nothing in the way of additional equipment.

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In particular, I like the post called "113 Killer Push Up Variations," which gives you a customizable set of choices to find the right kind of pushup workout for you (and, yes, knee pushups are included to help you when you first get started with this kind of exercise). I grabbed a clipping from this article to give you a sense for what the options are when you're selecting exercises (at right, click to enlarge).

Take it inside

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One of the changes I made was to buy a Peloton indoor fitness cycle. I love it, as it is like going to a class but I can do all my riding in a spare room. There are different types of classes available and you can attend either live or on-demand (I tend to use the on-demand classes because I can do them on the spur of the moment, and select a class length, goal, and level of difficulty to match what I need).

I am confident that this will help me transition to my road riding much more easily than last year.

By the way, if you're interested in purchasing a Peloton, use this link and we'll both get two months free on our Peloton class memberships (thanks in advance!)

Put them together

I am a big fan of putting these two together - the Peloton routines I use are more focused on legs and cardio, and adding in some variations of pushups can help me get a more comprehensive workout, as well as work on my core strength.

After all, mixing things up is good to keep your body from getting too "bored" with a workout, and the more tools in the toolbox to add variety, the better.

What about you? What resources, routines, tricks, etc. do you use to make it more likely you'll workout year round (and in any kind of location)? I'd love to hear your ideas in the comments.

Fight depression and low energy in your office (with Infographic)

I was just reading through a great article from the "OmniPapers" blog about using the chemistry of our emotions for fighting depression at work. I live in Portland, Oregon and this time of year, natural light is scarce which affects moods, motivation, and happiness for a lot of people.

OmniPapers' Emily Johnson has provided the comprehensive infographic below to help people work through improvements in the workplace (whether in a corporate or a home office environment). I've been experimenting with introducing more light into my workspace the past several weeks, and I have definitely noticed a difference.

I hope you enjoy this infographic! Be sure and check out OmniPapers for a lot of other good content, as well (click on the graphic below to go to the original article).

Managing Money: 3 Unconventional Strategies to Adopt

When it comes to improving your money management knowledge and skills, a little unconventional thinking can go a long way. Instead of simply being a victim of your impulses, spend your hard-earned money in a more conscious manner.

Here are three strategies that can help you:

Shop Smarter, Guided by Practicality

Gone are the days when your location and a store's sales limited your shopping habits. Thanks to online shopping, the options are endless, making good bargains more accessible than ever before. You no longer have to wait for Black Friday to get the best deals on your holiday shopping, either.

But avoid emptying your bank account for the sake of fulfilling your holiday shopping list. To save more money around the holidays, downsize your list and check everything off before the holiday madness begins. Get creative by giving gifts you can create on your own. Or, if you must buy something for someone, make it as practical as possible. For instance, instead of buying your spouse a new iPad that they don't really need, buy them a new set of winter tires for their car, or a new winter coat. Necessities are the new "fun" gifts.

Think of the Future like the Present

Many of us fail to save as much money as we could — and should — due to plain old procrastination. Why do it today if you can put it off until tomorrow, right? But that line of thinking — the assumption you have plenty of time to save money — is precisely the problem, and it sneaks up on you.

UCLA behavioral economist Keith Chen found a direct link between our failure as a culture to save adequately and the manner in which we understand the future is near. Chen divides languages into two categories: futured and futureless. Like the English language, futured languages have different verb conjugations for the future tense. However, in futureless languages, like Japanese, Chinese and German, the same verb forms are used when the speaker is expressing something in the present or future tense.

This seemingly minor difference actually makes a major impact in how we perceive the "future" based on our native tongue. Those who speak futured languages tend to view the future as something significantly different from the present, thus making it easier to disregard its imminence and the need to save for it. Meantime, futureless language speakers view the future much more similarly to the present and, as such, tend to be much more successful at saving money for the future.

In order to better manage your own personal finances and savings, try to adopt the same concept of the future that futureless language speakers have. In other words, think of the future like it's tomorrow or just months away and allow it to positively impact your bank account so you can enjoy the benefits.

Question Your Motivations

Many industries are taking advantage of an emerging field called behavioral finance, which combines principles of cognitive and behavioral psychology. In business, the concept is used to manipulate consumers into doing what big business wants: for you to spend more.

To avoid falling for these behavioral finance ploys, it pays to be conscious of when your emotions are signaling you to make a purchase. Companies often use or take advantage of consumers' emotions in order to influence their decision-making and override their rationale. Instead, consumers like you should be especially mindful of their instinctive reasoning. Instead of going with the flow and following the herd mentality, be especially prudent of potential purchases if you know other people who have recently made the same purchase. A little extra caution will go a long way to help you better manage your money.

Using New Tech for A Better Night's Sleep

Having trouble sleeping is not only frustrating, it's also inconvenient. Your entire day can be ruined by a terrible night of sleep. Some people have more trouble than others, while some simply aren't aware that they're having trouble. Here are a few signs that probably indicate a lack of sleep:

• You're cranky and easily stressed
• You're not as productive as you could be
• You're putting on a few extra pounds.
• You look tired all the time
• Your coffee intake is at an all-time high due to drowsiness

These are some of the most common signs that you might need either more sleep or better-quality sleep. Thanks to the new technology, you can not only get help with your sleep, but you can determine what's really going wrong.

Sleep Masks

The classic sleep mask is always a good go-to. Blocking out light is what signals your brain to start producing melatonin, which is the chemical that makes you fall asleep. However, these can be uncomfortable for people with long lashes or just don't like anything that close to their eyes. There are options like the Glo to Sleep mask that rest above your eyes, so they won't bother you while you're trying to sleep. This particular mask also features blinking blue lines that are meant to train your brain to fall asleep.

When I travel, I usually keep a sleep mask tucked away in my bag just in case you are in a bright hotel room, want to take a mid-day power nap (more on that in a bit), or want to try to grab a few minutes of sleep on the plane.

Supportive Pillows

Any pillow will do when you're trying to sleep, right? Actually, chiropractors recommend using a pillow, like this one, that will hold your head in the correct place and will support your neck while you sleep. Not only will this help you get a more comfortable night's sleep, it will also prevent injuries that will send you to said chiropractors.

I happen to like lots of pillows to provide extra support. I sleep with 3 pillows at home, and always request extra pillows at hotels when I travel (I use the Hilton HHonors app a lot, and you can request extra foam pillows before you even arrive).

Wearables

The thing about changing your habits is that you can't change what you can't measure. If you don't know how bad of a night's sleep you're getting, how are you going to accurately address and fix the problem? While buying a lower-priced wearable will be able to do some of the same things as a more pricey model, your best bet for fixing your sleeping habit is to go for the one that will be able to give you a better sleep reading like the Apple Watch Sport. Taking the plunge and spending more money can seem intimidating, but with the Apple Watch, you have access to a wearable without having to pay for it upfront.

There are also apps that use your phone to track sleep, typically by putting the phone under the mattress. That doesn't really work for me, but I know a few people who swear by it.

Noise Machine

We've all heard about white noise machines, but the Sleep Genius app helps you fall asleep by using what is known as pink noise. Developed by neuroscientists for astronauts, the app uses pink noise as a softer variant of white noise to help lull you to sleep. It also uses neurosensory algorithms to trick your brain into thinking that you're being rocked to sleep, just like a baby.

Not getting enough sleep can be stressful and downright harmful to your health. It may not be your first instinct to look to technology to be a sleep solution, but thanks to the huge strides that humans have taken towards helping each other live better lives, it can be that and more.

Power Napping

When all else fails and you are tired anyway, a 15-20 minute power nap can do wonders. Perhaps you sit in your car for a few minutes during lunch, or find a quiet corner to snooze - it can make a huge difference in your mental state.

To keep from sleeping too long, I use an app called "Pzizz" which is an audio app that has a voice-guided talk track to coach you into a relaxed state for napping. It then plays soothind sounds and music for the duration you specify, and gently wakes you when the time is up. I swear by this app!

By the way, Pzizz also has deep sleep mode that can help you get to sleep, by guiding you into a relaxed state, then fading away without waking you up. This is also helpful while traveling.

If you have other tips, please share them here!

Finding Relaxation in a Busy City

Did you know that where you live may be increasing your stress levels, hindering your motivation or even causing depression? Your mental health is an important part of your life, and it is vital that you learn what affects it and how to improve it.

According to the University of Minnesota, living in a busy city in particular can take its toll; the hustle and bustle may increase stress levels and make it more difficult to relax. But that doesn't mean all hope is lost for city-dwellers. If you are looking to move to a new city, here are some tips to finding peace in your fast-paced new life. They may also provide some ideas for how to make the time in your current city more enjoyable.

Choice of City

Before you take the leap and move, do plenty of research on the different neighborhoods in the area, looking specifically for the busy vs. the calm areas. If you love being near the water or find peace surrounded by trees, search out a city that caters to these needs. Helpful resources such as ParkScore, rank the average resident's ease of access to green space by city. Philadelphia, for example, might not have many open spaces, but just a quick train ride out of the city will bring you to more rural areas of Pennsylvania. Love hiking to relax? A place like Denver will provide you with that option just a few minutes outside the city lines.

You can often find reviews of your city online via Yelp!, local community forums, and by connecting with people you've met who live or work there. I have found good connections that can provide a local's perspective through connections on LinkedIn and Facebook, for example.

Location of Home

Once you know where you are going to move, it is time to find an apartment or home in that area that will keep you stress free. Take Chicago as an example. While the city is highly populated and full of action, you can easily find homes that fit your criteria. Start by checking online for available apartments to rent — you may find listings that face Lake Michigan, giving you a scenic view of the water, or overlook one of the many parks in the city. Be sure to read user reviews to find out if complexes attract busy and loud neighbors. If you are someone who needs peace and quiet for your mental well-being, see what the tenants say about the building before making a move.

Think about your commute and other lifestyle elements when you decide where to live - if you like to cycle, living near a good bike path would be helpful. If you plan to commute, make sure you know what you're getting into (distance, time in traffic, options for public transportation or biking / walking to work, for example). This is a good reason to rent for a while before you buy - try they location for a while to see if it is compatible with you.

Peaceful Activities

You can participate in peaceful activities like yoga, meditation or writing in any city. If you don't have a lot of access to the outdoors or quiet places, turn your apartment into a serene oasis. Set aside time each day to meditate to clear your mind and relax. If you are new to the practice, use an app like Calm, which lets you choose the length of your session, voiceovers, background sounds and more. With a pair of headphones and your eyes closed, escape to the peaceful area of your dreams. Try a few different activities and reflect on which makes you feel the most calm, and then stick to a routine to improve your mental state.

Moving to a busy city doesn't mean your mind has to speed up to keep pace. There are plenty of places to relax and find peace if you do your research and set aside time for your mental health.

I like to get out into the country for a hike, horseback riding, or volunteering at charities - all of these are relaxing for me. Your particular relaxation needs might be different, so make a list of "must haves" and "nice to haves" from an activity and amenity perspective, and plan so you have good options for the things that are important to you in your new home city.