01 Apr 2022
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$20 and 20-Minutes a Day for Easy Physical Fitness

$20 and 20-Minutes a Day for Easy Physical Fitness

Are you a busy person who would like to get in better shape? If you struggle to find time to get to the gym, check out our $20 solution that allows you to spend no more than 20-minutes a day on physical fitness. If you are new to any of these exercises, please start slow and easy. My goal is still to only do one push-up per day, although I typically do many more. It is fun to start by doing a comfortable number at first and observing the increase in how many reps you can complete as you grow…
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28 Mar 2022
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Exercise Is a Tribute to the Heart

Exercise Is a Tribute to the Heart

Check out our Personal Kaizen Motivational Monday quote! Gene Tunney was a professional boxer who arguably exercised for a living. In doing so, he found exercise to be a tribute to the heart. "Exercise should be regarded as tribute to the heart."Gene Tunney Be on the lookout for our upcoming Personal Kaizen post sharing our 20-minute physical fitness routine. Join the Personal Kaizen Community Our community is here to support and encourage both personal and professional continuous improvement, helping you to reach your goals and achieve new heights. We offer regular blog posts and a weekly newsletter that contains a…
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23 Mar 2022
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Important Lessons Learned from My First 3-Day Fast

Important Lessons Learned from My First 3-Day Fast

Over the past several posts we have introduced the concept of fasting and different ways to fast, researched the scientific benefits of a 3-day fast, gave tips on how to prepare for a fast, and then shared my experience and video journal of a first-time, 3-day anti-aging fast. This post will summarize key lessons learned from my first 3-day fast and provide some final tips before you begin a fast of your own. UPDATE: 4-Weeks Following My Fast My first lesson learned has to be a reflection of what the 3-day fast changed in me as a person. What eating…
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16 Mar 2022
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Learn Before You Fast: My 3-Day Fasting Experience

Learn Before You Fast: My 3-Day Fasting Experience

I came across the idea of fasting in my research on smart health habits enough times that the benefits seemed worth any risks. Recent podcasts with guests like Tim Ferris, Dr. Peter Attia, and Dr. Dom D’Agostino all shared reasons for multi-day fasts. But would this work for a 45-year-old father of three teenagers? I decided to prepare in advance and then share the results of my 3-day fasting experience with the Personal Kaizen community. Tuesday and Wednesday: Day 0 I looked at my work and home schedule and decided on a good week to schedule my first ever 3-day…
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03 Mar 2022
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How to Prepare for a 3-Day Anti-Aging Fast

How to Prepare for a 3-Day Anti-Aging Fast

After researching the scientific benefits of a 3-day fast, I decided the benefits were worth the potential discomfort of starving myself for a few days. But I had lots of questions first. Was this safe? When would I start? How would I maximize the benefits and minimize the pain? This post shares how I went about preparing for a 3-day anti-aging fast. Is a 3-Day Fast Safe? Don’t fast for more than 24 hours without first consulting a doctor, and be especially cautious if any of the following is true about you: You are younger than 25 or older than…
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24 Feb 2022
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Scientific Reasons Why a 3-day Fast Promotes Longevity

Scientific Reasons Why a 3-day Fast Promotes Longevity

Last week we covered some common reasons people choose to fast and some methods for safely going without calories for between several hours and several days. This week we are going to share some of the scientific reasons why a 3-day fast will help you live longer. Fasting removes the body's access to glucose and forces the body to produce its own sugar for energy. The liver converts non-carbohydrate materials, including fat, into energy at the start of a fast. Later, the body goes into ketosis and burns stored fat for energy. Fasting puts the body under some mild stress…
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17 Feb 2022
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An Introduction to Fasting and its Benefits

An Introduction to Fasting and its Benefits

Fasting is the abstinence from food and/or drink for health, ritualistic, religious, or ethical purposes. The Personal Kaizen team is studying fasting as means to a longer, healthier life. Here is a short introduction to fasting and its benefits. Some believed benefits of fasting include: Anti-aging effectsLowered risk of chronic diseasesImproved sensitivity to insulinWeight lossLower blood pressureIncreased cancer treatment efficacy Our next post will cover these benefits in detail. For now, we will provide an education on the basics of fasting, reasons for fasting, and types of fasting. Reasons for Fasting Common reasons people chose to fast include: Religious Fasting…
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14 Jan 2022
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Morning Routine Habits to Get Your Day Started Right

Morning Routine Habits to Get Your Day Started Right

Last week we explained the importance of establishing a morning routine. This week we are sharing morning routine habits to get your day started right. I continue to test these routines daily. Everybody is going to have their own goals for the morning and differing amounts of time available before responsibilities kick in. This post will share a 60-minute routine with some shortcuts to make it into a shorter 30-minute routine. We hope this post provides you with some improvement ideas and inspires you to either improve your current morning routine or begin a morning routine that gets your day…
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29 Dec 2021
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Feel Better with Morning Stretching

Feel Better with Morning Stretching

Our current focus is all about morning effectiveness – winning the morning so that you win your day. So far we have discussed effective bedtime routines, the surprising benefits of a cold shower, and ways to begin a simple meditation practice. This week we help your body get started by spending a few minutes of your morning stretching your body. I’m keeping this basic since many of you in the Personal Kaizen community are already stretching regularly and are more experienced than me in this area. The key is to make stretching a regular habit. Start Stretching with an App…
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22 Dec 2021
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Surprising Health Benefits of a Cold Shower

Surprising Health Benefits of a Cold Shower

The Personal Kaizen team is always searching for life hacks - simple behaviors you can adopt that improve your life. Here is a simple daily habit you can adopt that will take only 30 seconds - finishing your bathing routine with a cold shower. Read on to learn the many benefits of a cold shower. There is science behind the health benefits of a cold shower. A study from the Netherlands split a group of people into four groups. One group was asked to end their daily shower with 30 seconds of cold water, another with 60 seconds of cold…
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