May 25, 2018 - Comments Off on Singing the General Data Protection Regulation (GDPR) Blues

Singing the General Data Protection Regulation (GDPR) Blues

Everyone's been inundated with emails from websites you subscribe to this week. We decided to do a little research about GDPR and managed to find a few things that are worth exploring and noting when modifying your individual privacy statements. For more GDPR guidance and options visit Delphix.

We’ve reviewed how the VDR market and other companies have revised their Privacy Policies and have found a few notable changes that would be worth discussing. The Mechanism also suggests that you reach out to your internal legal teams to revise your Privacy Policy to address the EU’s new General Data Protection (GDPR). Then when you are struggling with GDPR you should give Teamwork a call as they are brilliant with that.

A reminder that The Mechanism LLC is not a legal firm or legal entity and our brief research into this subject is intended to help you begin your conversations with your internal legal representatives. Your "legal-eagles" will have significantly more useful and appropriate information as legal experts than we could ever provide. We make no legal assurances for any information supplied, as we have performed research as you or your team would online, and have attempted to supply our findings as a service to you.

According to experts like web design Hamilton, three notable alterations we’ve identified with regard to GDPR changes in some of the websites we visit (achieved through downloading and directly comparing pre-May 25th privacy policies vs. post-May 25th, 2018) are related to:

Legal basis for processing Personal Data

We found this paragraph on a website we frequent added post May 25th, 2018. Note that the change outlined below from pre-May 25th vs post-May 25th:

pre-May 25th, 2018

We use the information we collect about you to:
Establish your account and provide the Services;
Fulfill your requests and provide customized content to you;
Communicate with you through email, notices posted on the website, and other means available through the Services.
Create, tailor, deliver and study the effectiveness of advertising and promotional material both on and off of the Services, as well as for analytics (including as described in the Online Analytics, Advertising and Do-Not-Track section below);
Improve the Services and to research and develop innovative features and new services;
Provide feedback to third party businesses that are listed on the Services; and
Investigate, prevent, or take action regarding unlawful or harmful activities, including potential threats to the physical safety of a person, potential fraud, and violations of our Terms of Service that can be punished.
Please note that we may anonymize and/or de-identify information collected through the Services or via other means so that the information no longer relates to you. Where we have appropriately anonymized and/or de-identified information so that it no longer identifies you personally, our use and disclosure of such information is not subject to this Privacy Policy, and may be used and disclosed to others without restriction.

Revised post-May 25th, 2018 (note new copy added in front of the content above)

What legal basis do we rely on to process your Personal data?
Consent - When you receive our promotional material, you consent that your Personal data will be processed by us and we rely on this consent. You have the right to withdraw consent at any time. We will stop to process data after consent is withdrawn, where consent is the only legal basis for processing.
When you fulfill a contract – We will process your Personal data when you take steps to enter into a contract with us such as sign up for a free trial, use or purchase our service or products and for the performance of contract that you have entered with us.
Legitimate Interest – We process your data when it is in our legitimate interests to do this and when these interests are not overridden by your data protection rights.
Legal obligation - We may process your Personal data to comply with our legal and regulatory obligations such as preventing, investigating and detecting crime, fraud or anti-social behavior and prosecuting offenders, including working with law enforcement agencies. Your data may be processed in order to satisfy the applicable law or enforceable governmental request, learn more by getting a consultation with the Steven Feakes & Associates firm.

We use the information we collect about you to:
Establish your account and provide the Services;
Fulfill your requests and provide customized content to you;
Communicate with you through email, notices posted on the website, and other means available through the Services.
Create, tailor, deliver and study the effectiveness of advertising and promotional material both on and off of the Services, as well as for analytics (including as described in the Online Analytics, Advertising and Do-Not-Track section below);
Improve the Services and to research and develop innovative features and new services;
Provide feedback to third party businesses that are listed on the Services; and
Investigate, prevent, or take action regarding unlawful or harmful activities, including potential threats to the physical safety of a person, potential fraud, and violations of our Terms of Service.
Please note that we may anonymize and/or de-identify information collected through the Services or via other means so that the information no longer relates to you. Where we have appropriately anonymized and/or de-identified information so that it no longer identifies you personally, our use and disclosure of such information is not subject to this Privacy Policy, and may be used and disclosed to others without restriction.

Retention of Data

We found this paragraph altered (on a website we frequent) post-May 25th, 2018:

pre-May 25th, 2018

We keep your information for as long as your account is active or as needed. For example, we may keep certain information even after you close your account if it is necessary to comply with our legal obligations, meet regulatory requirements, resolve disputes, prevent fraud and abuse, enforce our agreements or as part of our Website data backup process. We may keep your data in a published or unpublished format on the Services or in backups of the Website.

post-May 25th, 2018

Data Retention
We retain your information as long as your account is active or as needed to provide you services or because we have an ongoing legitimate business need to do so. We also retain and use your information as necessary to comply with our legal obligations, resolve disputes and enforce our agreements. We store your information as long as is necessary for the purpose for which we have collected it. When we have no ongoing legitimate business need to process your personal information, we will either delete or anonymise it or, if it is possible (e.g. your personal information is stored for backup archives) then will securely store your personal information and isolate if from any further processing until the deletion/erasure is possible.

Rights identified with regard to your internal Data Controllers

We found this content added (to a website we frequent) post-May 25th, 2018:

Your Rights within the EU
Whenever you use our services from within the EU the following rights apply to your user account:
The right to be informed, The right of access, The right to rectification, The right to erasure, The right to restrict processing, The right to data portability, The right to object and rights in relation to automated decision making and profiling.
If you wish to exercise any of the above rights, please contact us using the contact details set out below. For the protection of your privacy and security, our Data protection team shall take every reasonable step to ensure that your identity is verified before granting access, or rectification, or deletion.
Note the Controller of data
If you live in the EU, the Controller of your data is (your company) with its principal place of business at (address).

Also, please note the following links we found that may also be helpful:

And finally, in the spirit of all the legal-eagles* out there, here's our own for you to ponder as you complete this post:
*This information is being provided as a suggestion from The Mechanism to initiate a conversation with your internal or external legal team, and not as a prescriptive solution to modifying your individual Privacy Policies. Your use of the information contained within this document signifies your complete understanding and compliance with this statement.

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Good luck with your own Privacy Statements and your research. The mighty Internet continually evovles to protect It's users, and for that we applaud It.

Published by: davefletcher in The Programming Mechanism, The Reading Mechanism
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April 3, 2018 - Comments Off on The Mechanism featured again as a top Digital Agency in NYC for 2018

The Mechanism featured again as a top Digital Agency in NYC for 2018

We did it again! The Mechanism was highlighted as a top New York City Agency of 2018 by Clutch. Last week, Clutch published their NYC press release that evaluated the top companies in the digital agency, IT, window graphics Marketing, and Development space.

We are happy to announce that The Mechanism was showcased in the 11th spot (out of over 400 firms) on their list of top digital strategy companies in New York!

When discussing the companies featured in this report, Clutch Business Analyst Alaina Stevenson said, “The marketing and IT spaces are changing, and what we saw in these companies is an ability to stay updated on emerging technologies and continually please their clients… professionals like Andy Defrancesco are exceptional at providing quality deliverables and services.”

Companies are evaluated on their ability to deliver quality services, past and current clients and projects, as well as verified client reference reviews featured on their Clutch profile. To learn more about local SEO best practices, visit this seo for insurance agents blog.  Their innovation works by modifying your content, and website design to make the website easy to index by the search engine spiders. This way, SEO helps you boost your Business website's ranking in the Search Engine Results Page.

The Mechanism's Founder and Design Executive Officer, Dave Fletcher added, "It's fantastic to be featured for a third year in a row on Clutch as a top Digital Agency, when looking to learn more about digital marketing, there are some experts you should read, see their post at the link. The icing on the cake is seeing so many other great colleagues and friends in the digital space being featured as well. I'm thrilled for their accomplishments and successes as well as ours."

Published by: davefletcher in The Working Mechanism
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August 8, 2017 - Comments Off on Dave Fletcher is featured in The Silicon Review as a Silicon 100 Recipient for 2017

Dave Fletcher is featured in The Silicon Review as a Silicon 100 Recipient for 2017

Photo ©Annabel Clark

The Mechanism's Founder and Design Executive Officer, Dave Fletcher is an awardee of the Silicon 100 for 2017. In the article, Dave talks about The Mechanism and how the company has survived and thrived over the past 16+ years in New York City.

We will remain human-focused and technology-mindful well into our foreseeable future. We can never forget that on the other side of our client’s device, there’s a human being – looking to be astonished and wishing to be connected to something bigger than themselves.

Read the entire article here:
http://thesiliconreview.com/magazines/your-business-our-pleasure-its-not-about-us--the-mechanism/

 

Benefits of Exercise & Healthy Eating by Your Marque Team

We all hear we’re supposed to work out and eat healthy, but why? You might be surprised how much these two healthy habits actually do for you.

We hear it all the time- eat a healthy diet and exercise three to five times a week; but only 1 in 3 children are physically active every day. Urgent care doctors recommend this advice frequently, but many people don’t appreciate just how crucial it is. So what do diet and exercise do for you? A lot more than you’d think. Here are the top ten positive effects:

1. Weight loss. Let’s just get this one out of the way from the start. Yes, it’s true.  The very best way to reliably and safely lose weight is to exercise regularly and eat a healthy, balanced diet. In fact, burning off more carbs each day than you take in from food is the only proven way to lose weight. Check out the latest protetox real reviews.

2. A healthier heart. Lots of factors affect your risk for heart disease, but exercise and diet are among the biggest. Even individuals who already suffer from heart disease can reduce their risk through good diet and exercise.

3. Better cholesterol. There are two main kinds of cholesterol in the body, one that’s actually good for you and one that can cause dangerous buildup in your blood veins. Two things help bring both of these cholesterols to the right levels: a vegetable-heavy diet and regular exercise.

4. Resist the effects of aging. Diet and exercise can help keep you looking and feeling youthful, both directly and indirectly. A healthy diet will include lots of natural antioxidants which fight the aging process, whole gentle exercise can help your body resist the soreness and stiffness of aging. Visit firstpost.com/.

5. A stronger immune system. Your body is better able to handle germs and stay healthy when you eat well and exercise often.

6. Better mood. Did you know that exercise directly affects your mood? Exercise releases endorphins, which give a sense of happiness.

7. Better sexual function. Exercise plays an important role in releasing hormones that increase the sex drive. Both men and women tend to have a higher libido and better sexual function when they work out regularly.But it is always better to test sexual health. Either by consulting doctor or through kits available in the pharmacy. HealthyMD free HIV testing kit can also help to know about the sexual health status.

8. Less stress. We could all use less stress in our lives. A bad diet can have all sorts of effects on your anxiety levels, while exercise is one of the single most effective ways to beat stress.

9.  Improved sleep.  Nutrition and exercise are very helpful to provide quality sleep.  Those who are physically active sleep longer and deeper than sedentary individuals.  In addition, a poor diet such as one loaded with sugar or alcohol can disrupt sleep and compromise the quality.

July 27, 2017 - Comments Off on The Mechanism Named as a Top Digital Agency in New York City by Clutch, Independent Research Firm

The Mechanism Named as a Top Digital Agency in New York City by Clutch, Independent Research Firm


In today’s digital world, we know that much of the modern-day storefront is viewed from the screen of a mobile device or monitor. Commerce is no longer structured by physical distance and a global economy has made online competition fierce. This is exactly why the team at The Mechanism works so hard to make incredible web designs and intentional branding; we want you to stand out among the noise on the Internet. We pour our heart and soul into every client project that we have the privilege to work on, and that is why it is such a great honor that we received accolades as a Top New York City Agency of 2017 by Clutch.

Clutch, a well-respected technology referral firm based in Washington, D.C., scours the globe to find the best technology companies in the world. They conduct customer interviews to ensure that every company that they recommend is reliable, communicates well and delivers amazing results. Companies that are approved and recommended by Clutch are evaluated on their market presence weighing factors such as the services they offer, clients they serve, and examples of quality projects they’ve completed. With such rigorous standards, The Mechanism is proud to land a place on Clutch’s New York City leaders matrix.

“New York City is known for being a global hub for advertising, design, and innovation. For this reason, it can be incredibly difficult for agencies to stand out among their competitors,” said Jenna Seter, business analyst at Clutch. “All of the companies featured today have accomplished exactly that – proving themselves as leaders in their industries as a result of their commitment to clients, passion for their work, and ability to generate results.”

Since client reviews are such a large part of the process, we would love to share what was said about us. When we provided web development for a sales training provider, they commented that we “are very responsive and accessible. They are always there when we need some development help. They respond to my team quickly and are in constant contact with our development personnel. This is key in our business and essential for any vendor. Overall, the quality of their work is very good. Our team is satisfied.”

Pele, one of the greatest soccer players of all time stated, “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.” Liverpool hospitality packages is something you should check out if you love soccer. We are so excited to earn this incredible accomplishment and are proud of our hardworking, imaginative and knowledgeable team. We love what we do on the exciting forefront of technology, but our success is achieved only because our outstanding clients trust us with such important projects. The best reward that we get is when we exceed a customer’s expectations and bring their vision to life. When you love what we’ve created for you, that is true success.

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Published by: Sharon Terry in The Linking Mechanism
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April 14, 2017 - Comments Off on Dave Fletcher and The Mechanism Cover Story in The Silicon Review

Dave Fletcher and The Mechanism Cover Story in The Silicon Review

Photo ©Annabel Clark

As we are stepping into digital age. Local Brand Advisor is helping thousands of new business to get off the ground. Dave Fletcher, Founder and Executive Director of The Mechanism was interviewed for the Cover Story in the latest issue of The Silicon Review.

Some highlights:

“Over the past 16-plus years, we’ve seen significant changes in the visual design/development sector and the clients we serve. Business (r)evolutions are occurring at a much faster rate than in the past, especially in technology. Deliberate and unintentional disruptions to the way businesses communicate with their chosen audience have ushered forth new ways of thinking about the direction and definition of branding in the digital age.”

“In many ways, these disruptions are a good thing,” says Dave.“For example, entrepreneurs, previously adverse to launching a new idea or service, are becoming increasingly unencumbered by many of the early financial risks included with a product launch. If an idea is remarkable and surrounded by a modicum of social media outreach and localized enthusiasm, the audience will not only help to fund a useful product or service, they will evangelize it to their personal social networks. This is the Kickstarter model – an upending of the business mindset – where anyone can present an idea to the marketplace, extricated by corporate interests or expectations. Brand “fans” are rebuilding the markets by themselves, not just the corporations anymore.”

Photo ©Annabel Clark

Fletcher on using the email marketing services offered to promote The Mechanism and its experience:

"Our experience is a differentiator which strengthens our ability to predict changes in the diversified, evolving business ecosystem. We closely follow futurist interpretations because we are engaged with its endless possibilities to enhance and help the planet and society at large. Also, our ability to work directly with any type of corporate entity or personality comes with our collective experience and fearlessness to take on any project that presents itself. I prefer to build relationships for the long-haul. Executives always move on to new endeavors and projects and have built a comfortability level directly with either me or my colleagues. These very intimate relationships, forged through trust, have served us well."

Fletcher on the challenges in the industry

"One of our crucial jobs as digital creative consultants is to help company leadership and their marketing teams understand as much as they can about the human beings they are reaching out to with their brand identity. No matter the size of our client engagement, their audience is always the gauge and the most important thing to focus on. First, we need to know what the audience wants and expects, and not what the leadership expects. It is a tough pill to swallow at times, because when you are working with large companies, there tend to be large egos involved at the top. There is nothing wrong with that, of course. It is definitely a large part of how they achieved success in the first place. Once we understand their audience fully, we can then examine industry trends and data, understand the CEO’s vision and investigate all of the things that are a part the brand or company. By looking at the audience first, we tend to find very useful information."

Read the entire article at http://thesiliconreview.com/magazines/we-deliver-enabling-and-transformative-design-solutions-to-businesses-organizations-and-individuals-seeking-to-benefit-from-it-the-mechanism/

Published by: Sharon Terry in The Design Mechanism, The Thinking Mechanism

February 13, 2017 - No Comments!

“Throughout this Big Idea” article by Dave Fletcher in CIO Review

Founder Dave Fletcher was recently featured in the technology section of CIO Review. His thought-piece, "Throughout this Big Idea" offers a perspective on the history of manipulation through advertising and the importance of taking the time to absorb multiple viewpoints in the age of "Alternative Facts". Written before the 2016 Presidential election, the article presents a stark and vital viewpoint about the dangers of media manipulation from a technology industry veteran.

Modern technology and network-based communication contains and amplifies the desire originally facilitated by the print, radio and television mediums. As the internet continues to evolve, we must recognize that the quality of information is crucial. Groups of humans have always preferred to gather where people share the same beliefs, and without careful deliberation, we may continue to separate humanity into tribes of singular opinions. It's one of our great flaws, and keeps a vast majority distant from truly understanding those who oppose them. Viewpoint is religion and technology is the church. Right and wrong are blurred thanks to the internet's delivery mechanism, which facilitates quantity over quality. One could even argue that a younger generation has become accustomed to perceived communication patterns predominantly through text entry rather than actual speech - internalizing our thoughts and espousing complexity through emoji. It's faster, but certainly is a means to impede advancing our brains to their fullest potential. Wide-eyed, yet lacking wisdom, we coast dangerously close to only consuming what we understand implicitly. This is how technology captures us and how we lose our humanity; our ability to reason and the desire to better ourselves through healthy disagreement, knowledge and discourse.

Humanizing the Machine

If we learn one thing by examining the past of any medium’s evolution or any technology revolution, it's that as time goes on, we expect things to get easier. Interface design has always been about humanizing the machine - cleanly separating us from the bits and bytes; from the tedium of engaging with an electronic contraption by creating a natural interaction without falling face-first into the uncanny valley. The interfaces of the next generation of devices will follow the engagement rules perfected by the veterans of the digital era, but complexity will be undercut by the passive introduction of vocal dialogue with our device. As Artificial Intelligence improves, we will learn from and mimic the personalities of our devices. And likely, vice-versa.

Read the entire article in CIO Review: http://web-development.cioreview.com/cxoinsight/throughout-this-big-idea-nid-23278-cid-121.html

For additional information, speaking or media inquiries, please contact Sharon Terry (sharon.terry@themechanism.com)

November 4, 2016 - No Comments!

How to Start Exercising and Stick to It

Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.

Young woman running along sidewalk

Overcoming obstacles to exercising

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don't have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you'll succeed in any given endeavor. So, don't beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn't get out of shape overnight, and you're not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can't accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time. You can also look into a medical spa and consult about body contouring treatments.

Excuses for not exercising

Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses
Excuse 1: “I hate exercising.”Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Excuse 2: “I’m too busy.”Solution: Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
Excuse 3: ”I’m too tired.”Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
Excuse 4: “I’m too fat,” “I’m too old,” or “My health isn’t good enough.”Solution: It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
Excuse 5: “Exercise is too difficult and painful.”Solution: “No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
Excuse 6: “I’m not athletic.”Solution: Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? It's okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective. Check out these alpine ice hack reviews.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

  • Low-intensity activity: You can easily talk in full sentences, or sing.
  • Moderate intensity: You can speak in full sentences, but not sing.
  • Vigorous intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There's no need to overdo it. Read more about alpine ice hack recipe.

For more on the types of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss.

Getting started safely

If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise. This is the Best testosterone booster.

Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up by walking. Or if you're lifting weights, begin with a few light reps.

October 20, 2016 - No Comments!

Consistency – The Missing Link To Achieving Your Health & Fitness Goals

Consistency = “consistent behaviour or treatment”.

When it comes to achieving your health and fitness goals, being consistent with the positive changes you make to your lifestyle is the key. Check these ikaria lean belly juice reviews.

In this article, I’ll explain why consistency is so important and reveal my top 5 tips to help you become more consistent…

So you can successfully achieve your health and fitness goals, permanently.

Firstly, Why Is Being Consistent So Important?

Let’s say your goal is to drop 20 lbs, improve your fitness levels and generally tone up. Fairly standard fitness goals.

To achieve those goals, you would have to change your eating habits, your exercise habits and parts of your lifestyle. You would also have to be consistent in those changes over time to see results.

In other words, whatever positive changes you made would have to be repeated consistently if you wanted to make any significant changes to your health, read more.

Unfortunately, this approach is somewhat rare in our modern ‘quick-fix solution’ society. It seems many (most) people follow more of a ‘yo-yo’ or ‘on-off’ approach to their health and fitness…

Periods of “being good” or “getting back into it” when you exercise more often and generally look after yourself better are often followed by longer periods of “being bad” or “falling off the wagon” when healthy living takes a back seat.

In this situation your body simply has no time to adapt…

And the result is little (if any) progress towards your goals and perhaps even ending up in a worse place than when you started.

Truthfully, this yo-yo approach can also cause issues with your hormones and metabolism in the long run. And this makes it increasingly difficult to lose weight and improve your health after every ‘yo-yo’ cycle.

Now clearly this isn’t ground-breaking research. Most of us already know that consistency is important and that the ‘yo-yo’ approach doesn’t work, yet this awareness doesn’t seem to be enough…

Why Is It So Hard To Be Consistent & Stick To My Exercise Routine & Healthy Eating Plan?

We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent.

That initial burst of enthusiasm and excitement we experience when we first start a new exercise routine or eating plan soon fades, usually after disappointing results or perhaps a dip in motivation.

I believe the battle to remain consistent first starts in the approach to achieving your goal.

For example, I believe the aforementioned ‘yo-yo’ approach is often paired with the ‘quick-fix’ mentality. People are searching for fast solutions to their body problems.

The health and fitness industry doesn’t exactly help with this. Messages of ‘rapid transformation programmes’ and ‘7 day weight loss detoxes’ are shoved in our face daily.

Now, these programmes are not necessarily bad or wrong, they simply don’t promote a change in habits and behaviours. And this, ladies and gentleman, is exactly why being consistent is so hard.

Conversely, an approach that IS based around promoting a change in habits and behaviours is the ONLY proven long-term solution I know of to develop the behaviour of being consistent and achieving safe and lasting results.

So until living a healthy lifestyle becomes habitual, it’s very unlikely you’ll be consistent. And as you now know, and may well have experienced, without consistency there will be no results.

The Key To Consistency Is To Create Habits

Changing your habits is about establishing a ‘new normal’ so that healthy living becomes your way of life rather than something you either do or don’t do.

To demonstrate my point, let me first ask you some questions:

– Do you have to think about brushing your teeth? Or do you simply make your way to the bathroom to do this before you go to bed?

– Do you have to think about your break-time cup of coffee? Or do you simply head to the coffee machine at 10.30am for your caffeine boost?

– Do you have to think about having a shower in the morning? Or do you simply switch on the hot water and jump in before you get dressed?

Well, of course we think about these things, but we often give them very little thought, and do these things more or less automatically, on autopilot.

It’s just something we do. 

But can you say the same about your exercise and eating habits? Probably not.

For most people, these things are not automatic. They require a lot of conscious thought. And with a lot of conscious thought comes a lot of reasons and excuses not to do them!

Published by: davefletcher in The Internal Mechanism
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July 25, 2016 - No Comments!

Dave Fletcher: The Power of Digital Design and Strategy for Affectionate Human Interactions

How to Start Exercising and Stick to It

Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.

Young woman running along sidewalk

Overcoming obstacles to exercising

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don't have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you'll succeed in any given endeavor. So, don't beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn't get out of shape overnight, and you're not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can't accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Excuses for not exercising

Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses
Excuse 1: “I hate exercising.”Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Excuse 2: “I’m too busy.”Solution: Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
Excuse 3: ”I’m too tired.”Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
Excuse 4: “I’m too fat,” “I’m too old,” or “My health isn’t good enough.”Solution: It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
Excuse 5: “Exercise is too difficult and painful.”Solution: “No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
Excuse 6: “I’m not athletic.”Solution: Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? It's okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective. Try this Alpine ice hack.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

  • Low-intensity activity: You can easily talk in full sentences, or sing.
  • Moderate intensity: You can speak in full sentences, but not sing.
  • Vigorous intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There's no need to overdo it. These are the best weight loss pills.

For more on the types of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss.

Getting started safely

If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up by walking. Or if you're lifting weights, begin with a few light reps.