Posted in Guides, Life, Life Skills, Summer

How to not be judgemental using the DUAL method

judgemental

In this world there are many different types of people. You will encounter people that are rude,mean, disrespectful, kind, evil, and good etc. If you spend some time to understand why they are are like that instead of judging them then it should be easier to treat them as friends.

  1. D: Don’t pass the judgement
    • Notice that your judging someone and stop it!
  2. U: Understand:
    • Put yourself in that person’s shoe so you can understand why they are like that
  3. A: Accept
    • Accept that person for who/she is. Don’t try to fix them.
  4. L : Love
    • Don’t hate but instead love. Show  respect for that person as if he/she is your brother/sister.

Source:

1.http://zenhabits.net/a-simple-method-to-avoid-being-judgmental-yes-that-means-you/

Posted in Exercise, Life, Summer

My experience with a personal trainer

exercise meme2

Greetings to my readers,

These past two months I signed up for gym membership and I also signed up for a personal trainer to help guide me through my exercises. I actually didn’t planned on signing up for the personal training but the sales member somehow persuaded me.

Originally I didn’t want to register for a personal trainer because it was very expensive (About 700-800$ a month for 12 sessions). They kept asking me yes questions and eventually I was convinced to sign up for the training sessions.

Positive things about my personal trainer:

I was able to learn new exercises and how to properly gain muscle mass gradually.

I somewhat learned how to eat more and add a variety of food throughout my day.

 

Negative things about my personal trainer:

I expected my trainer to be very knowledgeable but apparently she lacks expertise and assertive communication.

Instead of giving me advice and wisdom on how to properly carry out exercises and gain mass on my own, she would often ask me some some questions and respond in a negative way.

How are you going to do these exercise by yourself?

How are you going to push yourself to add more weight?

She assumes that I would not go to the gym often as soon as I was done with her training sessions. She believes I will lose all the muscle I gained once I am finished with her training sessions. I apparently have been going to the gym on my own 6 days a week and I find her to be very rude.

Yes questions:

After training with her for a month I noticed that she often asks the yes type of questions to try and get me to sign up for her training sessions again. I believe she just wants money and doesn’t care about the growth of her students.

Some questions that she asked me:

You want to build muscle right?

You want to gain weight right?

If I say yes, I will be forced to sign up for her sessions again. So to respond to her rude questions I had to say no. This women hasn’t given me any guidance or wisdom for me to be confident in training by myself. I think she just wants to keep me there so she can make more money.

Nutritional Guidance:

In addition to the personal training, the trainer also reviewed some nutrition and gave suggestions on what I should eat.

Although the information was very good I apparently find her approach to explaining nutrition and getting me to eat more protein rich food to be very unprofessional.

She would often ask me what I ate throughout the day. When I told her what I ate, she seems to be very defensive and starts telling me to eat more, drink 2-3 protein shakes daily.

She raises her voice and that does not seem professional to me. When I told her I had one egg for breakfast, she told me to eat 12 eggs a day to gain more mass. That was where she lost my trust and I find her to be a not so reputable source of nutrition. Eating too much eggs will lead to high cholesterol and that can kill you.

I think she could use some coaching to improve her people and assertive communication skills. She is very hard to approach and respond to because she always says defensive statements in a rude way. I do not feel comfortable talking to her and I will report her to the manager.

 

What I learned from all this:

I will not sign up for a personal trainer again. You expect to get a lot of progress and goals achieved through the help of a personal trainer but not with someone that always thinks negatively and assumes you will not lift enough weights to achieve your goals. My training session was actually 2 months long, so I had to pay 1400$ for them. That was very foolish of me and I should have said no and walked out of that door.

I have taken martial arts class before and I believe my sensei has given me more wisdom and confidence to be off on my own then this expensive trainer. I will most likely find a martial arts school near me to train with instead of a useless personal trainer.

Some advice I want to give:

Don’t be afraid to say no and run out that door when people try and persuade you with yes questions.

Don’t be afraid to speak up for yourself.

Don’t be afraid to seek out guidance from other people.

Don’t be afraid to report things that you see are unjust.

There are better sources of exercise routines and nutritional guidance online, take advantage of those.

 

Other things that might be useful:

I don’t think that all personal trainers are rude like this, this is just my experience with a specific trainer.

Because my trainer was a terrible nutritional guidance, I went online and found alternatives and better suggestions from famous celebrities.

 

The Video below is about Terry Crews workout and what he eats daily.

 

 

 

 

Posted in Japanese, Summer

How to Order food in Japanese

Hello,

This week I want to challenge myself and learn how to comfortably order food in Japanese so I would like to share this article with other people!

How to Order food at a Japanese Restaurant in Japanese

  1. Step 1: Go to a Japanese Restaurant
  2. Step 2: Sit down
  3. Step 3: Ask for an English menu (Unless you want one in Japanese :P)
    • Just say “英語のメニューがありますか?” (eigo no menyuu ga arimasu ka?
  4. Step 4: Thank the waiter/waitress
    • “ありがとうございます” (arigatou gozaimasu – Thank you)
    • Or just say arigatou
  5. Step 5: Order Drinks
    • You will be asked this : “お飲み物はいかが致しますか?” (onomi mono wa ika ga itashimasu ka? – What would you like to drink?).
    • Here is how you will respond to that : Just point at the item or say the name of the drink and add in _____ “お願いします” (onegai shimasu – Please).
  6. Step 6: Get some attention!
    1. Just yell out “すみません” (sumimasen – Excuse me).
  7. Step 7: Time to order some real food!
    • You’ll be asked this : “ご注文はお決まりですか?” (gochuumon wa okimari desu ka? – Have you decided what you want to order?).
    • If your not ready to order you can say : “もう少し時間を頂けますか?” (mou sukoshi jikan wo itadakemasu ka? – Can I have a little more time?)
    • When your ready to order you can order!
      1. Use this simple outline when your ordering
        1. State the food, number and thank them politely
        2. ______ + を一つお願いします” (_____ + wo hitotsu onegai shimasu – Can I have one of … please?)
        3. You need to learn the proper counters, (Hitotsu = 1, Futatsu =2, Mittsu = 3) see source number 2 at the bottom to learn more !
  8. Now you are done! Congratulations you just learned how to order some food in japanese! Now try it. Don’t be shy! :).
  9. Other phrases you should memorize and glue to your head:
    • “お勧めは何ですか?” (osusume wa nan desu ka? – What do you recommend?).
    • “これは何ですか?” (kore wa nan desu ka? – What is this?).
    • “あまり辛くない物はどれですか?” (amari karaku nai mono wa dore desu ka? – Which one is not too spicy?).
    • “お子様メニューはありますか?” (okosama menyuu wa arimasu ka? – Do you have a children’s menu?).
    • “ベジタリアンメニューはありますか?” (bejitarian menyuu wa arimasu ka?– Do you have a vegetarian menu?).
    • “卵を抜きにしてもらえますか?” (tamago wo nuki ni shite moraemasu ka? – Can I have it without egg?).
    • “申し訳ありません。カレーは本日売り切れてしまいました。メニューから他のものをお選び頂けますか?” (moushiwake arimasen. Karee wa honjitsu urikire te shimaimashita. Menyuu kara hoka no mono wo oerabi itadakemasu ka? – I am terribly sorry, but the curry has sold out. Would you like something else from the menu?).
    • “ラストオーダーになります。他にご注文はありませんか” (rasuto oodaa ni narimasu. Hoka ni gochuumon wa arimasen ka? – We are now taking last orders. Would you like to order anything else?).
    • “ありません” (arimasen – nothing).[Say it when you don’t want to order anything]
    • “お勘定をお願いします” (okanjou wo onegai shimasu – Can I have the bill, please?)
    • “お会計をお願いします” (okaikei wo onegai shimasu). (Also used to ask for the bill – in Tokyo).
    • “ごちそうさまでした” (gochisousama deshita – Thanks for the food)

 

Source :

1.http://www.fluentu.com/japanese/blog/how-to-order-food-in-japanese/

2. http://www.learn-japanese-adventure.com/japanese-numbers-counters.html

3. http://withalohafromjapan.blogspot.com/2012/03/eating-out-in-japan-plastic-food.html

*Pictures are from google.

 

Posted in Life, Summer

How to work towards Personal Development

maslow

Would you like to change your life? Become better then you already are?

It’s never too late to start a personal development plan and I would like to share nine things to consider when making a personal development plan

  1. Write down your goals
  2. Set up a small amount of time to prioritize how your going to acheive your goals (1 hour a day)
  3. Come up with a deadline
  4. Understand what you are good at
  5. Be open to opportunities and weaknesses that may prevent you from achieving your goals
  6. Learn new skills as you go
  7. Take action, just do it!
  8. Ask people for help
  9. Write down your achievements. What have you done so far?

Source :

  1. Picture from google
  2. http://www.mindofwinner.com/create-personal-development-plan/

 

Thank you for reading!

 

Posted in Activities, Summer

The three most popular exercises at the gym

gym motivation

Below you will find three popular exercises that can be performed at the gym. The hardest part about exercising is getting started. Just thinking about going to the gym is hard already. Sometimes you just want to stay home and nap but maybe it’s time to make a change! Don’t you want to change your life :)?

  1. Barbell bench press
    1. This exercise will work out your triceps and deltoids pretty well.
    2. This exercise can be executed with either a close grip or a wide grip
    3. You can also use two dumbbells instead of the standard barbell.
  2. Barbell squat
    1. Your quadriceps, hamstrings and glutes will get really strong when you perform this exercise.
    2. You can perform squats with either a wide stance or a close stance.
    3. Keep your back straight when doing this exercise.
  3. Deadlift
    1. Performing this exercise will improve the muscles in your lowerbody as well as your back.

Thanks for reading and good luck training!

Next time I’ll find  some videos on how to properly execute out each routine!

***If you want some more motivation to lift weights, see source #2

Source:

1.http://www.bodybuilding.com/fun/bigj2.htm

2. Picture from http://blog.thegymlifestyle.com/top-100-gym-quotes/

Posted in Guides, Life Skills, Summer

Five ways to overcome fear and anxiety

fear

Have you ever been afraid of something before? Fear is a learned behavior and it is implemented through childhood or past experience. Although it is a hard feeling to overcome, it is still possible to get over it. Below I will share 5 ways to help people overcome their fears!

Steps to overcome your fear:

  1. Breath
    1. Stop, take some time to breath in for a few seconds then breath out for a few seconds
  2. Prepare to feel peaceful
    1. Imagine yourself at the event that makes you must fearful. And just breath in and out and calm yourself so that you can think clearly.
    2. Pretend like the event has already happened (giving a speech in public, talking to professors, standing in the dark all by yourself, dead bodies, earthworms, being attacked by ninjas)
  3. Think differently by not letting the fearful part of your brain take over.
    1. Identify your fear from a scale of 1-10.  Ten means your most scared and one means your not.
    2. If you are shaking a lot then your probably a 10. If you practice the breathing technique you will become less anxious and shaky
    3. You can now scale yourself down to a 7 by simply breathing. Keep doing this until it drops down to a lower number.
  4. Use your imagination
    1. Keep using your breathing technique.
    2. As you use your breathing technique imagine yourself doing something else that is comfortable.
    3. Examples of things to think about : Eating all you can eat korean barbeque, playing video games, becoming a hero as you save a princess from monsters.
    4. This will calm you down.
  5. AWARE
    1. A : ACCEPT YOUR ANXIETY
    2. W : WATCH AND SCALE IT DOWN
    3. A : ACT LIKE A NORMAL PERSON. Pretend like nothing is new, like you’ve been in this situation 100 times already.
    4. R : REPEAT
    5. E : EXPECT THE BEST. Expect that you are able to control your fears and anxiety.

It will take a lot of efforts and practice to overcome your fears. But if you push yourself to follow these few steps everyday your fear scale should drop significantly!

 

Thanks for reading!

What are some of your fears and how are you going to overcome it now that you’ve read this article?

For me: heights, ghosts, public speaking , slimy worms and zombies.

If I encounter a ghost, I will practice breathing in and out and then I’ll say hello to it. If it attempts to grab me I’m going to bash my foot right up it’s __ and then run away.

 

Source:

1. http://www.uncommonhelp.me/articles/overcome-fear-and-anxiety/

2. Picture from google search

 

Posted in Guides, Life, Life Skills, Summer

Five ways to improve your listening Skills

listen

 

To be a good leader you must first learn how to listen. I looked online and found five ways to improve your listening skills!

 

  1. Be present and keep away from distractions.
    1. Try to show that you are paying attention by letting the other person know what else you are doing and that you will pay attention to them as soon you are done with the distraction (Texting, cell phone)
  2. Put yourself in the speaker’s shoes.
    1. Try to think like you know what the situation is like for the person speaking. They might be worried, afraid, nervous, joyful, excited, if you can act like the way they are speaking then you can really connect with them.
  3. Let the speaker know that you really were listening to them by keeping track of the main key points they are saying.
    1. Let them know that you understand them, and if you don’t understand something be sure to ask them questions to clarify their points.
  4. Practice active listening.
    1. Focus on what the person is currently saying instead of figuring out how you are going to respond to them.
    2. Practice giving feedback
  5. Show curiosity.
    1. Act like you are interested in their topic.
    2. Make it sound like you want to learn more about what they are saying

 

Here’s a challenge/quest for you to do if you are interested in practicing good listening skills:

  1. Go ask a friend or classmate how they spent the weekend.
    1. Pay close attention to their body language, keep note of what they are saying and see if you can be in the same shoes as they are. Repeat some key points of what they are saying. Show curiosity by asking more questions. Record yourself and see how the conversation went!
  2. Go to a restaurant, ask a stranger how they like whatever it is that they are eating.
    1. See if you can connect with them and show curiosity! Be sure to record yourself so you can review how the conversation went! Review your conversation and see what you could have done better to improve your listening skills.
  3. Repeat the steps daily and see how you can improve your skills. Keep note of what you could have said to make the conversation better. Ask yourself, why did the person scolded you or why did they praised you?

Good luck and thanks for reading!

*It helps to do additional research about the topics that the other person is talking about so that you can have an arsenal of ideas to bring up into the conversation.

Source:

  1. http://www.fastcompany.com/3036026/how-to-be-a-success-at-everything/5-ways-to-improve-your-listening-skills
  2. *Picture above is from google search images
Posted in Activities, Free Slurpee Day, Summer

Happy Free Slurpee Day!

7 11

Today is 7/11/2016.

What does this mean?

This means you can go to 7 11 and ask them what the hip is all about on this special day. If you ask them nicely, they will tell you that you can get a free small sized slurpee for free!

So grab your friends, or go by yourself and stop by 7-11 to grab a sweet smoothie to enjoy for the rest of the day! Be sure to nicely thank the cashier for all their efforts and hard work.

Can you get more then one? Who knows! Feel free to comment :).

Source:

1. http://freebies.about.com/od/freefood/p/free-slurpee-day.htm