All posts tagged High Performance

A Quick Beginner’s Guide To Finance and Savings

Mortgage rates, 401(k), IRA, credit scores, yikes! So many questions with so many scenarios. Even with a college degree, these concepts that force us into adulthood can seem puzzling. THANK GOODNESS for Mathew Zeitlin, Buzzfeed News Reporter, for simplifying these concepts and giving advice for grabbing adulthood by the horns!



What is the difference between a 401(k) and an IRA? Is one better than the other?

The main difference between a 401(k) and an IRA is who administers it. Your employer can run a 401(k) plan that you choose to sign up for, while an IRA is managed individually.

With 401(k) plans, you can contribute up to $17,500 in pre-tax income to your 401(k) and your employer can match your contributions. This is as close to free money as you can get and is by far the best deal in personal finance. Income on a 401(k) is pre-tax, meaning that for what you contribute up to the limit, your income for tax purposes goes down.

IRAs, on the other hand, have nothing to do with your employer. You have to sign up for one yourself through a bank or brokerage. Traditional IRAs have a similar tax advantage to 401(k) plans, but a lower contribution limit ($5,500).


So, how exactly does a credit score work?

There are five main factors to your credit score.

1)The first is payment history, which is a record of whether or not you’re paying your debts on time.

2)The second largest component is how much you owe, or “credit utilization.” Large balances, at or near your credit limit, hurt your credit score.

3)The third is how long you’ve had credit.

4)There’s also what’s known as the credit mix, which accounts for only 10% of the score.

5)And finally there’s “new credit,” which is a little more vague, but it’s basically bad to open a bunch of different lines of credit in a short time period.


Original Source:

Do You Live In One of America’s Fittest Cities?

Have you ever visited a city and you could just tell the environment supported high performing athletes and health enthusiast? There are certainly cities out there that will make you question your lifestyle and health choices! Environmental Factors such as; parks, farmer’s markets, bike commuting, golf courses and swimming pools play a huge role in determining the country’s fittest cities, but also that a large percentage of the population meets CDC physical activity guidelines, eats the recommended amount of fruits and vegetables daily and has low rates of health issues like heart disease, diabetes and asthma. Take a look below to see if your city made the top 5 this year:

1.Washington, DC

2. Minneapolis, MN

3. San Diego, CA

4. San Francisco, CA

5. Sacramento, CA


Interested to see who else made the cut? View more cities here.

4 Ways To Handle Defeat Like a Champ!

A victory is always so sweet that you don’t realize the pain of the game until you are on the other end of the stick. As you endure through life, it is next to impossible to dodge the bullet of defeat at some point. Whether it is the loss of a big business deal, or winning first place in this weekends competition, we don’t want you to ever lose sight of that glorious victory dance we know you’ve practiced a time or two. Below are 4 ways from Doug Sandler to handle defeat like the champ you are:


1)Learn a lesson. Use this opportunity (yes, there is opportunity in defeat) to reflect on what just happened. Did you lose the deal because you were unresponsive to your customer or was your pricing too high? Did you and your team deliver poor service or were you in over your head when you started? Take away from your defeat a lesson and try to keep it from happening in the future.

2) See the glass half full. Look at all the good things you are accomplishing. Be an optimist and get your head in the right place. You are taking risk when you step outside your comfort zone. Get uncomfortable, you will succeed. Stay positive, focused and happy. Your positive perception of a situation will help you stay upbeat. See the glass filled to the brim.

3) Every failure puts you one step closer to success. Play the odds and know they are now in your favor. If you have just experienced defeat, all is good, you are getting closer to success.

4) Believe in yourself. I saved this one for last because if all else fails believing in yourself will pull you through. I have experienced time and time again when the only thing holding me from defeat was faith in myself and the words, “I can do it.” You are strong enough, good enough and deserving of all scores in the win column.”



Read more from Doug Sandler here. He also has a best selling book, Nice Guys Finish First, available on Amazon in paperback, Kindle and Audible.

Vegetarians: 8 Protein Packed Meals To Shut Up The Meat Heads

If only you had a dime for how many times you get asked, “do you even get enough protein bro?” (And yes, they’ll even call you ladies bro). Although it’s an extremely annoying question, it is super important to keep in mind that your protein intake is vital in maintaining your strength and high performance ability. If you’ve crossed meat out of your diet for the long haul, below are 8 protein packed meal ideas to keep you healthy and strong… AND under 400 calories. Take that meat heads!

1. Salsa Verde Lentil Tacos With Mango-Pomegranate Pico

Two tacos = 389 calories and 15.9 grams of protein. Nom nom nom.

Get the recipe here, via Ambitious Kitchen

2. Spinach and Sun-Dried Tomato Omelet Sandwich

Skip your regular drive-thru breakfast sandwich — this guy’s 149 calories and packs 22.8 grams of protein.

Get the recipe here, via The Healthy Foodie.

3. Cheesy Black Bean Stuffed Sweet Potatoes With Poached Eggs

365 calories, 19 grams of protein, and so much cheesy goodness.

Get the recipe here, via How Sweet It Is.

4. Kale, Chickpea, and Fennel Salad With Orange Vinaigrette

The perfect packed lunch = 398 calories and 22.1 grams of protein.

Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

5. Baked Zucchini Fritters

Each fritter has only 89 calories and 7 grams of protein, so treat yo’self to a nice stack.

Get the recipe here, via My Purple Spoon

6. Roasted Fennel, Asparagus, and Red Onions with Parmesan and Hard-Boiled Eggs

This one is a little over, at 446 calories, but with the 33.5 grams of protein it packs, it’s worth it.
Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

7. Blackberry Yogurt Parfait

314 calories and a whopping 30.1 grams of protein. Gooood morning.

Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

8. Cream of Mushroom and Wild Rice Soup

Each bowl has 180 calories and 16.6 grams of protein.

Get the recipe here, via The Healthy Foodie.


Original Source:

Dudes: This Will Make You Better In The Bedroom…

Let’s cut to the chase and establish that, yes, the majority of yogis are sexy flexible women…but there’s more than one reason, other than picking up chicks, that dudes should be doing yoga as well. Too many men are missing out on reaching their potential as a High Performance individual with better flexibility which will lead to improvement in other sports and even better bedroom habits. If you’re really needing some proof of testosterone then check out the fact that, according to Men’s Fitness Magazine, NFL teams like the Philadelphia Eagles and New York Giants are practicing yoga. Here are some more facts to prove more men should be Mastering yoga:

  1. Relieve stress.

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn’t hurt either.

  1. Get flexible. 

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.”


  1. Sculpt muscles.

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class.

4. Have better sex. 

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.





If that isn’t convincing enough then check out more facts from Men’s Fitness here

Do You Rise & Grind Like a Boss Before 8am?


Wakey wakey, go getters! It’s time to change the way you start your day to reach your Ultimate performance level.  If you want to maximize your day and become a boss at productivity, take notes from these High Performing people. Jennifer Cohen, from Forbes, describes the top 3 ways these High Performing, successful people, begin their day like champs:  


1. Exercise. I’ve said it once, I’ll say it again. Most people that work out daily, workout in the morning. Whether it’s a morning yoga session or a trip to the gym, exercising before work gives you a boost of energy for the day and that deserved sense of accomplishment. Anyone can tackle a pile of paperwork after 200 ab reps! Morning workouts also eliminate the possibility of flaking out on your cardio after a long day at work. Even if you aren’t bright eyed and bushy tailed at the thought of a 5 am jog, try waking up 15 minutes early for a quick bedside set of pushups or stretching. It’ll help wake up your body, and prep you for your day.

2. Map Out Your Day. Maximize your potential by mapping out your schedule for the day, as well as your goals and to dos. The morning is a good time for this as it is often one of the only quiet times a person gets throughout the day. The early hours foster easier reflection that helps when prioritizing your activities. They also allow for uninterrupted problem solving when trying to fit everything into your timetable. While scheduling, don’t forget about your mental health. Plan a 10 minute break after that stressful meeting for a quick walk around the block or a moment of meditation at your desk. Trying to eat healthy? Schedule a small window in the evening to pack a few nutritious snacks to bring to work the next day.

3. Visualization. These days we talk about our physical health ad nauseam, but sometimes our mental health gets overlooked. The morning is the perfect time to spend some quiet time inside your mind meditating or visualizing. Take a moment to visualize your day ahead of you, focusing on the successes you will have. Even just a minute of visualization and positive thinking can help improve your mood and outlook on your work load for the day.


Read more about optimizing your day before 8 AM here.