Archive for the ‘2000_Learning’ Category

Magic Automatic Weight Loss – Self Weighing Regularly

April 24, 2014

There are so many scientific proven micro life adjustments tricks that have an impact on successful weight management – Learn how to make your weight management automatic.
I am collecting all those tips and tricks based on research here at:
101 Magic Tricks to Make Your Weight Loss Diet easy unconcious to follow and automatic and sustainable

The main conclusion of the research below is:
Self-weighing regularly will improve weight loss in average by over 8 pounds over 6 months alone compared to people who decrease frequencey of self-weighing and it will not impact on body-satisfaction.
This is around 1.33 pounds per months or 4655 calories or around 1050 calories per week alone.
These findings were also confirmedd by the research of Roy Baumeister and John Tierney.
People who weight their weight daily lose more weight than people who weigh their weights weekly. Also writing your weight down each day will give another boost to your weight management.

See the research: Is frequent self-weighing associated with poorer body satisfaction ?

RESULTS:

Participants who increased their frequency of self-weighing over the 6-month period demonstrated significantly better weight loss outcomes than those who maintained or decreased their frequency of self-weighing (-6.8 kg vs -3.1 kg, F = 8.59, P = .006). There were no significant associations between self-weighing frequency and body satisfaction at 6 months (F = 0.55, P = .58).

CONCLUSIONS AND IMPLICATIONS:

These findings support frequent self-weighing for weight control. There appears to be little or no effect of self-weighing on body satisfaction. Future research should replicate these findings across a larger, more diverse population of overweight adults.

 

101 Magic Tricks To Make Your Weight Loss Diet easy unconcious to follow and automatic and sustainable

April 23, 2014

Congratulations! You have made a decision to manage your weight I assume otherwise you would not read this blog post. In the last years research has uncovered many easy to use tricks to make losing weight a stroll in the park, automatic and keep the new target weight unconciously. Actually I call those little tricks the magic micro lifestyle adjustments which impact your waistline. You can use those tricks without even following a diet plan or excersice regime or you can add them to your new diet you would like to try out. It doesn’t matter. These tricks alone will have an impact on your weight management.
Have your read anywhere the word change yet even though I worked myself in change management for over 20 years? No, because there is nothing dramatic you need to change to get your weight down. The most people fail because from one day to the next they want to change their lifestyles or their diets completly. It is always better to work with incremental steps and allow flexibility. All what you need is to make adjustments in the sense of more of that and less of that until your many micro adjustments bring you below your weekly calory threshold that decides over gain or loss.
In the following I will take you through a pleasant journey to help you make some minor adjustments to your lifestyle. The journey already started since you are here. You came here for a reason and the reason is your weight. What is it about your weight that makes you think or feel this is not the right weight for you?
Now is the best time to think and notice why you want to lose weight. It is this trivial question which has already an impact on your weight management. Was it you that judged and decided about your weight, was it someone else who told you to change your weight ? What was the trigger ?
Take the time if you like now and answer these questions. Maybe you would like to talk with a friend and explain to her your reasons or you have done it already. It would be also good if you write it down for yourself. 
These are already a few suggestions for little magic life adjustments. Below is a list of all the tricks. These suggestions are all scientifically proven to have an impact on the success of weight management. But wait the real effortless magic comes into play when you select the tricks that would work best for you. You do not need to implement all of them. The magic is that you identify the ones that are very easy to do and you can follow those from today onwards. You don’t have to follow a precise order. You can also try any of those tricks and if you realize that it is still not easy to do just try another one until you have a portfolio of micro adjustments you do automatically during a week.
For each of the following suggestions rate those from 1-10. 1 means it is so easy I do it without real effort and it is fun and 10 means I need all my strength to implement those and it is very very hard.
Using Reflection (see research by Jacinda B. Roach)
1. Talk to a person you trust and would support your decision to lose weight
2. Identify what your heart says to your decision and not your rational – what is the emotional part that triggers your decision
3. Write it down – put on paper
4. What is your goal and by when would you like to reach it? Write it down
5. What will you eat and do after you have reached your goal? Write it down
6. What is your goal in one year time? Write it down
7. Reflect on previous weight changes – what went well, how much did you lose, how long did you do it, why did you stop – write it down
8. Reflect on weight gain – how much weight did you gain since your last diet, in what period of time – write it down
9. Where do you eat during a week ? Where do you have breakfast, lunch, dinner, snags during the week? At home, in the office, outside, at a friend’s house?
10. What are your places connected to food and how often do you use those ? Do you eat in front of the television, when you drive in the car, do you eat at your desk, dining room table, kitchen?
11. With whom do you eat during a week and how often ? Family, friends, colleagues, alone, father, mother,….?
12. At what day(s) of the week is it most easy for you to follow your weight management plan?
13. At what day(s) of the week is it most easy for you to follow your diet?
14. At what day(s) of the week is it most difficult to follow your weight management plan?
15. At what day(s) of the week is it most difficult for you to follow your diet?
16. When do you consume the most food during the week? Mostly on the week-end?
17. At which times of the day do you eat the most food? Rather during the morning, in the afternoon or in the evening?
18. When do you reward yourself with eating and drinking? Is it with friends on the week-end, is it Friday evening after a work-week? Who is present when you reward yourself?
19. When do you enjoy eating the most? Candle light dinner in the restaurant? The Turkey with the Family on Thanksgiving?
20. What is the hightest caloric food you enjoy and when in what quantity do you enjoy it?
21. What food or drink do you use as reward and for what?
22. What type of food and drinks would you never give up? Are they connected to a place or time during the day or to a person?
23. Do you eat with people who have a BMI larger or smaller than your current one?
24. What was the history in your family on weight management?
25. Have you followed a diet for more than 4 weeks and which one was it and how much weight did you lose?
26. Which diets have you stopped to follow before 4 weeks were over, which one were those and what was the reason?
27. Do you get bored and how often and do you eat then and when?
28. Where do you snag the most? At home, at work, with family or friends?
29. What were the three strategies to lose weight that worked for you in the past ?
30. What were the five strategies that have not worked in the past to lose weight?
31. When do you eat without thinking about it?
32. At what specific time and place during the day would you consume the majority of your calories?
33. Who would sabotage your diet?
34. Who decides what you will eat today or at a specific meal or occasion?
35. What do you eat on the weekend from Friday to Sunday?
36. Do you know your resting metabolic rate?

Establishing Rules and Rituals
1. Do you weigh yourself daily at home and write your weight down? If not daily can you do it more often and at what days of the week? See Scientific Research here
2. Do you eat breakfast regularly?
3. Do you eat mainly at the table? Can you do more of it and less in front of the television and at what days of the week?
4. Do you eat and drive? Can you do less of it and at what days of the week?
5. Do you read the food labels? Can you do more of it during the week?
6. Do you cook? Can you do more of it or would you learn it if not?
7. Do you read books about weight management ? Can you do it more often?
8. Do you write down what you have eaten ? Can you do it at least for three days?
9. Do you have a partner or a group of people who also want to loose weight ? If not can you find one?
10. Do you wear regularly a belt or a type of clothes that lets you feel the size of your waistline ?
11. Do you use smaller plates ?
12. Do you close your kitchen 1,5 hrs before you go to bed ?
13. Do you brush your teeth after every meal?
14. Do you use words like never, always, every day? Can you use less of those and replace them with most of the days in the week, less than or more often than now during the week?
15. Do you blame others for failure of your weight management? Can you do less of it and look at your own responsibility?
16. Do you blame yourself for failure of your weight management? Can you do less of it and more take failure as your opportunity to learn about yourself without judgement?
17. Do you go outside in the morning to get some fresh air? Can you do more of it?
18. Do you plan in one to two days during the week where you allow yourself to watch less over your diet at a certain meal (breakfast, lunch or dinner) and plan on the day after or on your best day(s) of the week to do more for your diet?
19. Do you accept your emotions as they are? Can you do more of it during the week?
20. Do you forgive yourself for a failure to manage your weight and write it down afterwards?
21. Do you accept to fail and then eat until you feel satied instead of over-induldge out of frustration? Can you do it more often during the week?
22. Do you stop eating when your hunger is stilled and leave the rest on your plate? Can you do it more often during the week?
23. Do you eat the rest of the food your partner or kids leave on their plate? Can you do it less often during the week?
24. Do you look at your mobile phone several times a day? Could you do it less often and rather after your meals than before your meals?
25. Do you write about your weigth loss on social media?
26. Do you make your bed regulary in the morning? Can you do it more often during the week?
27. Can you defer to consume high calory snags or meals to a later date in the week?
28. Can you prepare a budget for your planned calory intake for the week? Can you do it more often?
29. Do you reflect in the evening how many calories you have consumed today? Can you do it more often during the week?
30. Do you have fixed time windows for meals during a day? Can you do it more often during the week?
31. Do you read empowering books?
32. Do you think you can you maintain your chosen micro lifestyle adjustment for more than a year?
33. Do you have a plan for the moments you fail on your weight management and how you will respond to it?
34. Do you buy smaller size food packages? Can you do it more often?
35. Do you use a steamer? Can you do it more often?
36. Do you use a nonstick pan? Can do it more often?
37. Do you use a kitchen scale? Can you do it more often?
38. Do you use a rotisserie ovens? Can you do it more often?
39. Do you use small cups? Can you do it more often?
40. Do you use small bowls? Can you do it more often?
41. Do you use a tall narrow glass? Can you use it more often?
42. Do you eat some of your meals blindfolded? Can you do it more often?
43. Do you have a snack-free zone at home or work?
44. Do you eat at your work desk? Can you do it less often?
45. Do you have a snag and food free work desk? Can you do it more often?
46. Do you keep food or snags in your drawer at work? Can you do it less often?
47. Do you have snacking guideline?
48. Do you eat at restaurants? Can you do it less often?
49. Do you eat in fast food reastaurants? Can you do it less than three times per week?
50. Do you change your route to and from work to avoid any tempting fast food restaurants on the way back? Can you do it more often?
51. Do you keep your most tempting food and snags at home? Can you do it more often?
52. Do you shop in the supermarket after you have eaten before? Can you do it more often?
53. Do you eat while watching a movie in the cinema? Can you do it less often?
54. Do you multitask while you eat? Can you do it less often?
55. Do you maintain your weight management during the weekend? Can you do it more often?
56. Do you maintain your weight management during a holiday period? Can you do it more often?
57. Do you clean your house? Can you do it more often?
58. Do you have subgoals? Can you set more of those?
59. Do you have learning goals rather than performance goals? Can you set those more often? (Learning goal: can I find a different route from home to work rather than a performance goal: can I loose 5 pounds in two weeks)
60. Do you have a hobby that gives you great pleasure? Can you do it more often?
61. Do you take three deep breaths before you eat? Can you do it more often?
62. Do you plate your food individually in the kitchen rather than at the table? Can you do it more often?
63. Do you know the proper serving seizes for your favorite foods?
64. Do you keep track of your micro lifestyle adjustments and report the progress against for a week? Can you do it more often?

Start with the most easiest adjustment or adjustments and see if you can do this adjustment more than 4 weeks. Over time incrementally add your micro adjustments until you have at least 27 that you follow automatically during a week.

If you have further tricks please share in the comment below.

If you have a medical issue with weigth management please consult your doctor and psychologist for advice.

A very good resource to read is:
The Automatic Diet by Charles Platkin

CEX.IO Bitcoin Mining Return on Investment Calculation

January 20, 2014

Latest Update: March, 17, 2014
An Interview by the CIO Jeffrey Smith. Now CEX.IO offers futures on GHS Mining.
For next month April 26th 1 GHS is now at 0.008 BTC and for 26th of May, 1 GHS trades at 0.004 BTC. Today the price for 1 GHS is at 0.0129 BTC.

Currently the price for 1 GHS today on CEX.IO  is 10.76 USD (0.017193 BTC / Bitstamp: 626USD / BTC). If you buy a KNC Miner with 3 THZ for 13 000 USD you will pay 7 USD/GHS which is just lower than 3.76 USD/GHS on CEX.IO . However on CEX.IO you do not have to look after the equipement and you can sell your GHS at any time. The price for 1 GHS used to be 4 times higher on CEX.IO versus bying your own equipement now it is down to 1.537:1. At this ratio you are better of trading GHS on CEX.IO .  It looks like we are hitting a bottom in price on CEX.IO as miners will very likely not sell their GHS on CEX.IO below or at the same level as their equipement costs .

Status of my investment in January: I am below my investment due to the drop in prices per GHS on CEX.IO. Please see the list of cautions at the end of this post.

Status 20. January 2014: As it stands of today I am about to make around 199% on my investment in Bitcoin Mining at CEX.IO .
On the platform CEX.IO you can instantly buy so called hashrates (GHS) of computer mining power or if you do not need those sell them again.

I bought 1 GHS on January 17th and after 3 days mining I am currently at a 199% return of my investment. I paid 0.0455  BTC for 1 GHS. And I will continuously update the calculation.

At CEX.IO you are not only mining Bitcoin BTC but at the same time 3 other cryptocurrencies are mined. These cryptocurrencies are Namecoin NMC, IXCoin IXC and Devcoin DVC.

After 72 hours of mining I have:
0.00073126 BTC
0.001148024 NMC (Namecoin)
0.00578684 IXC (IXCoin)
0.21625056 DVC (Devcoin)

After converting the NMC (exchange rate on CEX.IO) and the other cryptocurrencies IXC and DVC (exchange rate on www.cryptsy.com) into BTC I mined so far 0.00074321.
Based on the current amount of BTC mined I would make a 199% return of my investment in 1 year. What I have not calculated is the effective interest rate. The payouts of the mining is immediately, therefore the effective interest rate should be above 199%. As you have a constant payout of the BTCs mined – a fraction at least once per hour, the payout now has always more value than if you get paid in the future. As an example if you invest in shares and hold them for a year you will only get paid once per year the divident of the share and only realize any gains of the share price after you have sold you shares.

Also if I would sell my 1 GHS now I would also make a small return as the current price for 1 GHS is now at 0.04367. Plus if I would change the BTC back into USD I would make an additional return as the rate for BTC against the USD recently went up.

Before you get too excited there are some words of caution.
Please consider these risk factors:
With the increase of mining power added continuously the return from mining Bitcoins BTC with 1GHS could decrease over time. This might be the case also for the other cryptocurrencies.
The value of 1GHS can decrease.
The value of 1 BTC can decrease against the FIAT currencies.
Theft. Your account could get hacked.
The provider needs to stop services due to legal constraints or goes out of business.
Your assets are not secured nor is the legal framework fully cleared.

Also consider there is 0.0001 BTC fee for withdrawal of BTC from your account at CEX.IO.

List of all Crypto Currencies Coin with Value against FIAT currencies

January 17, 2014

Updated: 13 February 2014

Bitcoin BTC

Litecoin LTC

Peercoin PPC

Mastercoin MSC

NeXtCoin NXT

Quarkcoin QRK

MegaCoin MEC

DogeCoin DOGE

Novacoin NVC

Feathercoin FTC

Digitalcoin DGC

ZetaCoin ZET
Faucet: http://zet.qquu.com/

AnonCoin ANC

Netcoin NET

Devcoin DVC

Terracoin TRC

IXCoin IXC

Freicoin FRC

BitBar BTB

BBQCoin BQC

Dimecoin DIME

EarthCoin EAC

Fedoracoin TIPS

Sexcoin SXC

UNO UNO

ASC ASC

LottoCoin LOT
Faucet: http://lottocoin.org/faucet/

ByteCoin BTE

Diamond DMD

Gamecoins GME

CHNCoin CNC

LuckyCoin LKY

JouleCoin XJO

KrugerCoin KGC

PWC PWC

Junkcoin JKC

RoyalCoin RYC

Ripples XRP

Copperlark CLR

TagCoin TAG

Worldcoin WDC

Mincoin MNC

Extremecoin ECX

Cryptogenic Bullion CGB

GoldCoin GLD
Faucet: http://gldfaucet.com/

MemoryCoin MMC

Fastcoin FST

Datacoim DTC

Unobtunien UNO

AsicCoin ASC

LOCoin

42 Coin

Frozen FZ

FlorinCoin

StableCoin SBC

eToken

Philosopher Stones PHS

GlobalCoin

Ron Paul Coin

Grand Coin

Drutsche eMark

Diamond

Catcoin CAT
Faucet: http://www.thebitcoinmaster.com/catcoin/index.php

BetaCoin

EZCoin

Franko

Tigercoin TGC

HobsNickels

CasinoCoin

Orbitcoin

Elacoin

Phoenixcoin

Xivra

CraftCoin

FedoraCoin

Noirbits

Mooncoin MOON

Lottocoin LOT
Faucet:http://lottocoin.org/faucet/

Kittehcoin
Faucet: http://www.thebitcoinmaster.com/kittehcoin/index.php

Namecoin
Wallet:
Exchange: Coinex https://coinex.pw/trade/moon_btc

I am a crypto-currency collector and my dream is to have a coin from each abailable crypto-currency which has a value against a FIAT currency.

Mindfulness, Fullfillment, Completness – workbooks, questionairs, resources

January 3, 2014
running with the seaguls Ed Schipul 2006 http://www.flickr.com/photos/eschipul/386762837/

Creative Commons: running with the seaguls Ed Schipul 2006 http://www.flickr.com/photos/eschipul/386762837/

When I worked with just a few of these tools with one person the results were more than astonishing. In one year this person reached three of his major life goals while we had together estimated five. Why shouldn’t you achieve the same ?

After you have read through this article you will be twice as likely to reach your dreams, visons or goals. Given what we know today once you apply these tools I believe you will have a 95% chance to achieve your major goals in life.

It was a few years ago when the person came into my office. He was almost certain that he would quit his job because he had enough of sales. It was not his dream job. He felt tired and he had lost his passion. His intention was to join a business school fulltime, spend all his savings to major in marketing so that he could start a career in the marketing function. I listened intensively without judgement and asked questions when I needed to better understand the points he made. We sat together for 50 minutes and almost at the end of the meeting I said,” well, it seems that you have made up your mind, but is this the only option you have ? Is this the only way and what is the likelyhood of success ? Would you like to take the time to explore more options that will give you a much higher chance of success ?”. This was the moment he realized he came to have the meeting with me to just seek confirmation of his decision and not help. This was the moment when he suddenly started to listen. First I explained him the risk of his only option and then I asked him if working in marketing is his final dream in life or if it was an enabler for something bigger ?
I proposed him to find a better way to get him to the place where he really wanted to be in life if he would spend just a few hours over the next months together with me. We applied a few of the tools which helped him to become very clear what he wanted from life. It was not only a career in marketing, he also had the wish to work abroad, stay with the current employer and get married.
We met three times over the next month for only 60 minutes each.
One year later he got married, the current employer send him to Asia to work in marketing and paid for the tuition at a well known business school for his degree in marketing.
In essence good reflection takes only little time but gets you much further than we tend to believe.

I have seen these successes over and over again in my many years long career in talent management & people development and as a coach (www.linkedin.com/in/peterpalme) . Each time I am still astonished. It is magic. The method and tools are amazing. I let the person decide on the timing when to meet again and never will I judge or take the lead in the journey. It only works if the true person comes out and the true person goes through his own reflection. In my many years of experience I learned to become the sparring partner on the right level, that keeps the ball in the game. Seeing someone win, seeing someone reach his vision and goals is personally my biggest joy and fulfillment.

I didn’t have the book “Finding Your Element” by Sir Ken Robinson then. It is a great source and therefore I listed some of the resources below. I have also used additonal tools which I will go to introduce over the next couple of weeks in this blog post. My starting point is always the situation, the context the person is in and get a full understanding of it. Often this is the first time people talk to someone who is non-judgemental about it. Only then when everything is understood will I ask the person to take a helicopter view of his life. Afterwards there are a number of tools to become more specific who the person is and how he wants to go about the journey.

As we haven’t met personally I have made the following assumption about you as the reader:
- you feel like you are underutilizing your capacity and have not turned it fully to your advantage
- you are critical of yourself and you deserve to be admired more
- at certain times you have serious doubts if you have taken the right direction in life
- you feel insecure and you see your personal weaknessess which you like to hide
- you can become dissastified by restrictions and limitations
- you would like to change and add more variety to your life
- you are an independent thinker and you only accept statements with satisfactory proof
- you have great aspirations which you find pretty unrealistic and you need to provide security to yourself and others

If you agree or disagree with my assumptions you can reach out me at petepalme@gmail.com or leave a comment below.

 

 

 

 

 

 

 

 

 

Would you like to invest a few minutes of your precious life and turn it into something that you value much more ?

Being in your element, feeling engaged, having a purpose, …
In the following you find a number of tools:
You can use them on your own or with somebody you trust.
How many books have you read with exercises, but honestly how many of these exercises did you do on your own?
It seems most people like to do  exercises with someone else because they are more engaged, get more inspired and creative.

This is still my scrabble blog post, it will envolve over time:

Accept the situation you are in. Become mindful and understand your judgement.

Start with the end in mind

Question For You To Find Your Element:

http://www.asiasuccess.net/2013/07/13/questions-for-you-to-find-your-element/

Getting Started With the Element Workbook:
Link

27 Questions to Find Your Passion Workbook:
http://liveyourlegend.net/27-questions-to-find-your-passion-free-download/

Aspergers Education Strategies

January 1, 2014

Tips by Dave Angel
Children with Aspergers need certain things in order to receive a proper Aspergers education. Their behavior is hard to understand for some parents, but once they gain a better understanding of children with Aspergers, they can begin to help their children the way that they need help. Here are a few suggestions that can help parents help their students with Aspergers.

� Don’t expect eye contact. Their lack of eye contact has nothing to do with disrespect, but it has everything to do with their Aspergers. Use probing questions to make sure they understand what is expected of them instead of using eye contact as an indicator in their Aspergers education.

� Every child is different from others. Parents should take the time to get to know their children with Aspergers so they understand how they think and operate. Do not put them in a category with your other children or educational failures will occur.

� Use visual cues when at all possible. Children with Aspergers are usually visual learners and they depend on these cues in their Aspergers education. They have difficulty processing oral language so hands-on, visual cues are a tremendous help.

� Do not ask them to show their work on math problems. Children with Aspergers have the ability to come up with answers by processing the information in their heads. They may not even understand why you want them to show their work. A better solution is to ask them to explain the process to you. Do not waste time trying to get them to do something that will result in an unnecessary argument and nothing more.

� Parents should allow frequent breaks. Children with Aspergers may need to take breaks as a part of their Aspergers education. Sometimes they have problems with focusing on tasks so allowing a break when they need it is a tremendous help.

� Always try to minimize sensory distractions as much as possible. Ticking clocks, tapping pens, crumbling paper, and other things can be a huge distraction for children with Aspergers. It is impossible to control all sensory distractions, but when at all possible, minimize these distractions.

� Use the IEP as the model for their Aspergers Education. This is their individualized plan for educational success so parents should take advantage of using the IEP.

� Minimize change as much as possible. Allow some transition time before asking a child to do something that is out of their normal routine. Parents should always plan for change as far in advance as possible.

Parents can help their children receive a proper Aspergers education by using a few simple strategies to ensure the success of their children. When in doubt, refer to the IEP or speak to a special education staff member for guidance.
About The Author

Dave Angel has been helping parents of children and young adults with Aspergers online for over four years, you can read more of his information about Aspergers and Education
The author invites you to visit:

http://www.aspergerseducationtips.com

Article published on:http://www.ArticleCity.com/

What Advice Would You Give HR Students Just Starting at University ?

December 18, 2013

Cris Wildermuth started the discussion in the Linked:HR (#1 Human Resources Group) and received 142 comments.

I summarized the discussion in this worldle.

   Wordle - what advice would you give HR students


What advice would you give HR students just starting at the university?

Work Smarter, Get More Things Done through Less Than 10 Minutes Cardio High Intensity Interval Training HIIT Workout Routines in the Home Office – Latest Research

November 2, 2013
Exercise in Home Office

Creative Commons: 2010 Picture by lindsay.dee.bunny

You have looked forward to your next home office day. This is the day where you want to get all these things done that are usually difficult to achieve at work. You have planned to read a key report, fill out budget plans, answer important emails, do some key research or prepare your next presentation.

All in all you have this long list of important things you really want to get done with but as soon as you sit at your home office desk you realize that you are lacking the energy and concentration to fully focus on your work ahead. You read and read but you seem to never caputre anything as your mind is wondering off again and again. You start writing an email, but suddenly you find yourself staring on your blank page because you are struggling to form any sentences.

This is the moment you know you should have either stayed in bed or you would have been better off taking a break, go out and run or drive to the gym and exercise.  While you debate this thought you notice that the weather is not in your favour nor do you feel like packing your bag, drive to the gym, do your workout, take a shower, come back afterwards. On top of it you start to feel guilty as work is not going as planned and it seems illogical and prohibitive to you to spent the time required to go out and exercise as every minutes count. Your emails mount, calls are unanswered and you know that you have a deadline just ahead of you. This is a dilemma, neither can you get your work done because your mind is empty and tired nor can you invest the time for exercising in the gym.

What do you do ?
The good news is, there is new research on exercise. The Massachusetts General Hospital examined the metabolic response of 70 participants. Just 10 Minutes of high intensity training changed the positive metabolite signatures in the blood significantly.  This metabolic change leads to an improvement of insulin sensitivity (niacinamide) and fatty acid oxidation (loose calories faster) and a number of other healthy metabolites. And most importantly the positive effect will continue to last for 1 hour after the exercise while at the same time people feel better and more energized during this period.

Don’t you want to feel better for one hour and overcome procrestination?
Instead of going to the gym whicht takes a lot of time or run in the rain or snow you can just do a short cardio high intensity workout in your home office for less than 10 minutes.

I have tried it myself and was surprised how much more I got done in the one hour after the excercise.

With this new surprising insight I asked myself what would happen if I repeat the workout after every hour of work. Will I still experience the positive effect for the next hour after my excercise ?

To make a long answer short, yes I did. At the end of the day I got lots more things done than planned while at the same time my fitness increased. And on top of it I did not feel tired but joyful in the evening.
And also the next day I could repeat the same sequence again even with more sets than the previous day. I was quite surprised. It seems the 1 hour recovery time between each of the sequence will allow to continously increase the workout eventually over time.
If you have the opportunity to work out over several days in your home office you will also have the positive side effect of loosing weight.

But before you jump into exercising and this is my long answer there are a few things to consider.

First of all consult with your doctor if you have constraints in your flexibility or any other chronic diseases etc. and second it is good to know some of the key principles for cardiovascular training and high intensity interval training (HIIT).

Key principles for cardiovascular training

Muscules involved

The amount of muscles involved should be 1/6 of all your muscules. If you train your two arms this would account for 1/6 of your muscules or you two legs.

Threshold Heart Rate

The heart rate during the exercise should be based on your biological age which can differ from your true age. Here it is probably best to consult with your doctor or if you want to start right now just take your current age and substract it from 170 for a very rough estimation.
In the exercise you should reach at least this calculated heart rate.

Key principles of high intensity interval training

“HIIT is a form of cardiovascular exercise alternating periods of short intense anaerobic exercise with less-intense recovery periods. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. (Reference: Wikipedia).

The HIIT workout routines at home listed below will last between 4 to 8 minutes and not more. 10 minutes is not a dogma when you can get the same results in 4 minutes. There are exercises that will include 1/6 of your muscules and will get you over the threshold heart rate.

It is up to you choose if you just do one or several workouts during the day and it is up to you decide what type of exercises you select. I have collected my exercises from several sources. It does not matter if it is from pilates, yoga, qigong or any other type of workout regime as long at it follows the key principles of cardio vascular high intensity interval training. The key is to have a warming up phase before you go into any intensive workout. If you have any other suggestions please share.

Workout Routines My Plan (for my resources see below) -
Between each sequence I wait at least for 1 hour

1. Sequence: Warm up 3-10 minutes
Warum up with Yoga
Salutation to the Sun – Surya Namaskar (Step by Step Guide with Pictures)  (Video)
Cardiovascular training and warm up (recommended by Aladar Kogler, Ph. D. – U.S. Olympic Coach)

2. Sequence: Legs 3-6 minutes
Burpees by Mark Lauren (Video)

3. Sequence: Stomach (Core) 3-8 minutes
Warm up with Yoga
Yoga Breathing Agni Sara (Video)
Workout Example (Video)
I do the first 4 exercises in the video.

4. Sequence: Shoulder 4-10 minutes
Warm up
Yoga Shoulder Stand Sarvangasana (Video)
Lift arms sidewards and circle in one direction and then the other
Circle shoulders with hanging arms
Take two books or bottle of water one on each side and lift arms sidewards
upwards as many times as you can
Take two books or bottle of water and push arms upwards as many times as you can

5. Sequence: Chest
Warm up
Yoga Chest Expander Parsvottanasana (Video)
Leg-Kick Pushup (Video)

6. Sequence: Buttock / Butt
Butt Workout (Video)

7. Sequence: Back
Warm up
Yoga The Cat Cow Pose (Video)
Lie on your stomach face down and lift both legs upwards as many times as you can.
Lie on your stomach face down and lift your upper body and head upwards as many times as you can.
Lie on your stomach face down and lift your right leg and left arm and then your left leg and right arm

8. Sequence: Arms
Seated Triceps Dips Workout (Video)

9. Sequence: Calm Down
Yoga Salutation to the moon (Step by Step in Pictures)
Meditation 3-5 minutes

This is an ideal number of sequences. Not every day often will permit to go through all the 9 sequences due to meetings and other committments.  Just select a few and do the other exercises on another day.

The focus is clearly on getting energized for the next hour and to be more productive at work. If you would combine all nine sequences and complete those in hour the effect will not be same. Usually after such a longer workout the energy will first go down before it will go up again. So instead of cramping all the exercises into the evening by spreading those across the day the impact is much higher and you reach much higher energy levels immediately after the routines.

I have done competitive sports when I was young and I was in the national team for a period of time. I also had the opportunity to watch closely the workout routines and practice from World Class sportsmen in the training camps I went to.
One thing I observed is the same that Aladar Kogler wrote in one of his books: “Those athlets who place an undue amount of importance on their results suffer and those who achieve stable, constant performance look at their sport as an important, but not the only, part of their life”. Treat your workout as a journey, a journey from hour to hour and just observe what is happening. Treasure the experience and keep a diary about the feelings and the energy after every workout. With the time you will find your best workout routines and probably after the first day you will already feel the energy coming back.

Other workout examples
The Scientific 7 Minutes Workout:
http://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspx

High Intensity Cardio Workout at Home (Video)

High Intensity Cardio Workout at Home for 17 Minutes (Video)

Best Cardio Exercises:
http://exercise.about.com/od/cardioworkouts/tp/cardioexercise.htm

Butt workout:
http://www.youtube.com/watch?v=X663kXIufZI
http://www.youtube.com/watch?v=kUZuKIUXcYg

References:

The Exercise Effect (Massachusetts General Hospital):
http://www.massgeneral.org/heartcenter/news/newsarticle.aspx?id=3662

Impact of 10 Minutes Training: Study by Massachusetts General Hospital
(in German): http://der-fitnessberater.de/blog/10-minuten-training/

Bestes Herz-Lauf Trainig: http://www.der-fitnessberater.de/herz-kreislauf-training-cardiotraining.html

Scientific Research on HIIT: http://jap.physiology.org/content/102/4/1439.full

Effects of high intensity cycling interval training on endurance performanc​e in ice-hockey players: https://jyx.jyu.fi/dspace/handle/123456789/41247

Yoga for Athletes by Aladar Kogler, Ph. D.. Aladar Kogler he was hte U.S. Olympic coach for both the Seoul and Barcelona Fencing Teams and three-time U.S. Pan American Coach.

Mark Lauren:  Military Physical Training Specialist prepared over 700 trainees for the extreme demands of the most elite levels of the Special Operations community. He broke, and still holds, the Pararescue/ Combat Control Indoctrination Course’s long standing “underwater record” by swimming 133 meters, on one breath, subsurface, for 2 minutes and 23 seconds

Further Reading:

Metabolomics meets Chinese Pulse Diagnosis:
http://www.sinodutchcentre.nl/index.php?parentContentID=0e5c8cbc-b4ee-48aa-88b2-bcbe1af551f2&contentID=d08f13b6-2f0e-11e2-b172-005056be77a8

Reduce your stress in 2 Minutes per Day:
http://blogs.hbr.org/2013/11/reduce-your-stress-in-two-minutes-a-day/?utm_source=Socialflow&utm_medium=Tweet&utm_campaign=Socialflow

How to join with Skype in a Google Hangout Gtalk Video Chat ? How to invite people in a Google Hangout without a Google account ?

October 13, 2013

Not everyone is on Google and many use Skype. There is a way to combine Skype and Google hangout and even use other gtalk video chat tools to include people in a google hangout meeting. On top of it I am looking for ways to go beyond just the 10 maximum participant who can join a Google Hangout gtalk video meeting at the same time. I want to find ways for a DIY MOOC (Massive Open Online Course) or DIY Massive Open Online Meetings and Workshops with the lowest costs possible.

If you are a skype user without a google account you will need someone to setup a PC as below in order to dial in.

1. Download and Install Virtual Audio Cable Trial Version: http://software.muzychenko.net/eng/vac.htm

2. Download and Install manycam: http://manycam.com/

3. Download and Install Webcammax :http://www.webcammax.com/

5. Open the Virtual Audio Cable Control Panel and create two cables in Driver Parameters upper left corner of the Panel. Then select Set. As this is the trial version and you do not have administrator rights you need to restart your computer. After the restart open Virtual Audio Cable Control Panel and it will show two lines.

6. Start Google Hangout: https://support.google.com/plus/answer/3273689

7. Open Skype

8. Start Audio Repeater from Virtual Audio Cable Program Menu. Select vor Wave In your Microphone  and for Wave Out Line 1 in the drop down menu.

9. Click start in the Audio Repeater program.

10. Go to Skype, open Options under Task menu. Select Audio options and select Line 2 in the drop down menu for your speaker. Save.

11. Now Select Calls in Skype Options and select automatically accept incoming calls and also accept and save.

12. Go to Google Handout. Open Settings. Select LIne 2 for your Microphone and Select Webcammax for your webcam.

13. Open Manycam. Select in Sources Tab the item Desktop. Select on the right the icon for customize selected area. Then put this customize capture area over the location of google hangout, where the hangout video will be displayed.

14. Go to Skype and again go to Task and Options. Select Video options and enter as your video source Manycam.

15. Open Webcammax and select there the capture icon on right pane third icon from the top. Select there in the drop down menu selected area and put this area over your skype window where the video will appear.

The main principle is: Webcammax will show your Skype Video Area in the Google Hangout and Manycam will show your Google Hangout Video Area on Skype.
The consequence of this is that you as the host of the Google hangout finally will not be seen in the hangout via your webcam. You need to connect via another computer and webcam to your Google hangout or use Skype via another device such as an iPhone to call the Skype account on your PC in order to be visible in the Google Hangout.

Please note the link to plusheadlines.com which is mentioned in the youtube video remarks below is not working or will direct you to some strange Advertisements. Better don’t use it.

This is the best source – will explain in detail how to setup a Google Hangout with Skype: Combine Skype and Google Hangout

How to use manycam:
http://m.youtube.com/watch?v=0yP1-aHrqVU

In order to include and connect several Google Hangouts you would need to setup several PCs the same way. Via Skype you would call the next Computer, etc. In this setup Skype will be the bridge between several hangouts. The intriguing part is that you could have a large group of people which receive all at the same time an opening message via Video in the different hangouts. Later they could use these different hangouts as Break-out Session by shutting down the Skype connection….

List of useful ressources:

Best Practice Google Hangouts:
Elon Musk and Sir Richard Branson Hangout on Air
http://www.youtube.com/watch?v=Vy9y_YSpYxA

After Earth Google Hangout
http://www.youtube.com/watch?v=RocpHuJWolc

Team Coco Hangout with Conan O’Brien
http://www.youtube.com/watch?v=0HfJ7m4cPn8

Master Chef Australia: Mindy – Google Hangout Cook-A-Long
http://www.youtube.com/watch?v=g-B15ZE7GVk

Virtual Star Party
http://www.youtube.com/watch?v=_lsTcH61XIM

Borussia Dortmund vs. Bayern Munich: Champions League Final Hangout
http://www.youtube.com/watch?v=811rrydO48c

Google Plus Week 9/27/2013 Dan McDermott
http://www.youtube.com/watch?v=ZWpISy-Dkls

Best Practices recommeded by the Virtual Star Party Facilitator Fraser Cain:
https://plus.google.com/app/basic/stream/z13auzrwbyenzlnp404chhu4wyq5hbgy1ng0k

Video Tutorials by The Google Hangout Helper Ronnie Bincer:
https://plus.google.com/app/basic/stream/z13gxvn4tuyywfuxm04cgj3zqmiifziacbc

100 Best Google gtalk video hangout video tutorials Mega Guide:
http://www.meta-guide.com/home/about/best-of-the-best-videos/100-best-google-hangouts-tutorial-videos

Studio Setup for a professionally managed Google Hangout by Dan McDermott:
https://plus.google.com/u/0/102898672602346817738/posts/WNiU1dCPuQr#102898672602346817738/posts/WNiU1dCPuQr

Using Google Hangout For Training:
http://www.cherryleaf.com/useful-resources/using-google-hangouts-for-training/

Google Hangout Training:
http://www.slideshare.net/robinmware/google-hangout-training

Business Cases and Best Practices:

Here’s Help To Get Your Business Started With Google+ Hangouts On Air – Forbes
http://www.forbes.com/sites/quickerbettertech/2013/06/24/heres-help-to-get-your-business-started-with-google-hangouts-on-air/2/

Forget Skype, Now it’s Time to “Hangout” with Google | Technology​Guide.com
http://www.technologyguide.com/feature/why-now-is-the-time-to-start-hanging-out-with-google/

How Google Is Forever Changing The Webinar – Forbes
http://www.forbes.com/sites/quickerbettertech/2013/01/14/how-google-is-forever-changing-the-webinar/

Google Hangouts on air a success for L.A.TV station
http://www.usatoday.com/story/tech/columnist/talkingtech/2013/07/22/google-hangouts-on-air-are-taking-off/2484651/

Advanced hangout statistics in Google+ – Social Networking – AdminSpot
http://adminspot.net/topic/3292-advanced-hangout-statistics-in-google/

Most Popular Web-Based Video Chat Service: Google Hangouts
http://lifehacker.com/most-popular-web-based-video-chat-service-google-hango-878955236

Other Tools:

ooVoo (free video chat tool for 12 people): http://www.oovoo.com/home.aspx

AnyMeeting (free video webconfering):
http://www.anymeeting.com/

Eventbrite Create an Event for free:
http://www.eventbrite.com/

Free Autoresponder:
http://www.listwire.com/

Rundfunklizenz:
http://t3n.de/news/googles-hangout-air-drohen-417844/

The Raspberry Pi as W-Lan AirPrint Print Server – Project

October 9, 2013

I have now a W-Lan Print Server for my home office and can print from different devices such as laptops and iphones and iPads on the only printer available.

I found this the most useful link: www.howtogeek.com/169679/how-to-add-a-printer-to-your-raspberry-pi-or-other-linux-computer/

SD Card 4 MB for Raspberry Pi

Debian/Raspbian Version 7 – Wheezy

Linux Print System CUPS (Common Unix Printing System)

Driver for Printer HP Color Laser Jet CM1312 MFP
Printer needs to have an USB interface

Thes steps below have worked well for me to setup up the Raspberry Pi as W-Lan Print server.

First of all once the Raspberry has booted up, you need to click on the Terminal icon. Once the terminal window is open I entered the below commands:

1. Update Raspberry PI Linux Version:
sudo apt-get update

2. sudo apt-get upgrade

3.sudo apt-get install foomatic-db

4. sudo apt-get install foomatic-db-engine

5. sudo apt-get install foomatic-filters

6. sudo apt-get install cups

7. sudo apt-get install cups-pdf

8. sudo apt-get install cupas-driver-gutenprint

9. sudo apt-get install hplip

10. sudo apt-get install pycups

11. sudo apt-get install python2

12. sudo apt-get install python-cups

14. sudo apt-get install avahi

15. sudo apt-get install avahi-daemon

16. sudo apt-get install avahi-discover

17. sudo apt-get install libnss-mdns

18. sudo usermod -a -G lpadmin pi

19. sudo /etc/init.d/cups start

20. sudo /etc/init.d/avahi-daemon start

21. sudo nano etc/cups/cupsd.conf

22. Make changes to the conf file according to:www.howtogeek.com/169679/how-to-add-a-printer-to-your-raspberry-pi-or-other-linux-computer/

23. Press CTRL+SHIFT+X

24. Press SHIFT+Y

25. Press Enter

26. sudo /etc/init.d/cups restart

27.Get IP Adress of Raspberry Pi: type ifconfig

Connect Printer via USB to Raspberry Pi USB Port

28. Go to another Computer and type in the browser: IP Adress of Raspberry 193.xxx.xxx.xx:631

29. Select Adminstration Tab

30. Add Printer

31. username: pi  password: raspberry

32. Select Printer, etc.

33. Windows Add Printer: http://193.xxx.xxx.xx:631/printers/HP_Color_Laserjet_CM1312_MFP

34. iphone: Open an email and select the reply arrow and then print. I needed to select once my Printer HP_Color_Laserjet_CM1312_MFP and then press print button. It was dead easy for me compared to step 33 for setup of printer in Windows.

I am still researching on AirPrinter….


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