Hello everyone, this is Helen Huang @ Organizing, based in Beijing, China.In order to better learn and practice the YiXiaoNeng Time Management System, after finished publishing 100 Chinese articles, I decided to continue writing and publishing a daily English article in another 100 days based on the "YeWuBin Time Management 100 Episodes" audio program. Today is the 119th day.

Today's topic is: Love your body everyday

In today's lesson I'm going to talk about the value of exercising.I believe something very strongly and that is that we should fall in love with our body every day!

Do you still remember that feeling you had when you were first in love?When you're in love, your heart beats faster and you feel extreme happiness. Do you know why this happens? 

When we fall in love like this, our bodies secrete chemicals that change our energy levels.  These chemicals are called endorphins, these substances can make us feel more cheerful and positive. When we are happy like this, we do things much more efficiently and we have more energy. You know,there'sa saying: "When good things come, energy and life improve."

But we are too busy to wait for good things to come, aren't we?  In this modern world if we wait, we'll never feel good enough to get things done. So, if we want to get rid of procrastination and become efficient, we need to become more energetic first.  We must improve our body's energy levels ourselves.

There are many courses about procrastination and controlling energy through exercise and meditation.However, in today's lesson we will focus on the importance of exercising.

Exercising improves blood flow and increases energy. It also stimulates our bodies to secrete more hormones, such as dopamine and endorphins, which make us more cheerful.This is why I say that we should "fall in love with our body every day."

You must exercise every day. It doesn't matter what kind of exercise you do, as long as it is helpful to the cardiovascular exercise.  Stimulating the heart will stimulate your energy.But it's important to understand that your body will only secrete those hormones after 30 minutes of exercise.

Many people are unrealistic with their fitness goals. They think that exercise includes becoming a marathon runner or an Olympic track star like the Chinese hurdler Liuxiang.When you create expectations like this that's too great, you make it too easy to fail and you'll give up. Your goal shouldn't be to become a great athlete or to run a marathon, but simply to build a habit.

Now many people will tell you that to succeed in physical fitness and sport, you must have great perseverance and never give up.  But I want to tell you that this is not the secret. This is not the key to succeeding.

What drives perseverance in the first place?  Compulsive willpower is what drives perseverance. But that willpower is very rare.So I want to tell you a secret: You need to fall in love with anything before you do it well! Only love is everlasting.

Take running for example.You cannot ask yourself to run as fast as Liuxiang, and you cannot ask yourself to run as far as a world-class marathon runner either.

When you start to run at the very beginning, you need to go jogging and find the rate pace for your physical makeup. Find the speed that is suitable for you.There's a running method called "LSD" which in Chinese means that "You cannot run farther unless you run slowly." Try running for a long distance.  Do not time yourself.  Don't run fast.  Slow down and run as far as you can.  The important thing is running for a long time not running fast. 

When we run for a long time, our body warms up and our heart beats faster. After a time, usually about 30 minutes, it begins to release dopamine and endorphins which make us feel more cheerful. Then, you will feel happy and fall in love with your body.From now on, you will fall in love with running and exercising. The habit of running will generate energy in your body.

Of course, we don't all have to choose running. Swimming and jumping rope are recommended too! Whatever you choose, you have to work your heart.

Remember to keep the right mindset when you take up this new habit.  Do not run to achieve great distance goals or a certain time. The goal is really simply: run consistently every day for 30 minutes.When you fall in love with exercising, you can do it consistently. Your physical fitness gets better as long as you keep doing it. No matter how slow you go. Take running as an example, the more your pace will improve, the more you do it.

I personally made a goal of completing a half marathon which is 20 kilometers in 40 days. I ran 10 miles for the first time in my life and felt amazing.  

Remember, it will be difficult at first, but as you do it consistently and carefully, you will get better and it will become easier and easier.It's like they say: "when you stand at the starting line looking out, the finish line seems so far away. But when you stand at the finish line looking back, it doesn't look that far at all."

In today's lesson we talked about the importance of exercising and falling in love with your body.  If you can exercise for just 30 minutes a day, your energy will increase more than you ever thought possible.Exercising makes your body healthier, and your mood more cheerful. You will be more efficient and procrastinate less.

If there was ever a cure for procrastination, exercise is it.So fall in love with your body and find the energy you need to build habits and seek your dreams in life.

Thank you being with me together today. Have a wonderful day!