First Look: Leadership Books for April 2023

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First Look Books

HERE’S A LOOK at some of the best leadership books to be released in April 2023 curated just for you. Be sure to check out the other great titles being offered this month.

 

9781538707944The Wisdom of the Bullfrog: Leadership Made Simple (But Not Easy) by Admiral William H. McRaven

The title “Bullfrog” is given to the Navy SEAL who has served the longest on active duty. Admiral McRaven was honored to receive this honor in 2011 when he took charge of the United States Special Operations Command. When McRaven retired in 2014, he had 37 years as a Navy SEAL under his belt, leading men and women at every level of the special operations community. During those four decades, Admiral McRaven dealt with every conceivable leadership challenge, from commanding combat operations—including the capture of Saddam Hussein, the rescue of Captain Phillips, and the raid for Osama bin Laden. THE WISDOM OF THE BULLFROG draws on these and countless other experiences from Admiral McRaven’s incredible life, including crisis situations, management debates, organizational transitions, and ethical dilemmas, to provide readers with the most important leadership lessons he has learned over the course of his forty years of service.

9781637587560Grace Under Pressure: Leading Through Change and Crisis by John Baldoni

Grace Under Pressure: Leading Through Change and Crisis focuses on three things leaders need to do when change and adversity strike: take care of their people, take care of themselves, and prepare for the future. And they must do it all with a sense of grace—calmly, collectedly, and compassionately. He shares his expertise here, focusing on how leaders need to prepare for change by focusing on what matters most—their people. Among the themes Baldoni explores are fear and loss as well as empathy, resilience, and hope. This book also provides a roadmap for leaders seeking to create community as they meet the coming challenges with dignity and grace.

9780062684165An Ordinary Man: The Surprising Life and Historic Presidency of Gerald R. Ford by Richard Norton Smith

From the preeminent presidential scholar and acclaimed biographer of historical figures including George Washington, Herbert Hoover, and Nelson Rockefeller comes this eye-opening life of Gerald R. Ford, whose presidency arguably set the course for post-liberal America and a post-Cold War world. For many Americans, President Gerald Ford was the genial accident of history who controversially pardoned his Watergate-tarnished predecessor, presided over the fall of Saigon, and became a punching bag on Saturday Night Live. Yet as Richard Norton Smith reveals in a book full of surprises, Ford was an underrated leader whose tough decisions and personal decency look better with the passage of time.

9781647822538The Anxious Achiever: Turn Your Biggest Fears into Your Leadership Superpower by Morra Aarons-Mele

Anxiety disorders are the most common mental illnesses in the world. But in our workplaces, anxiety has been a hidden problem—there in plain sight but ignored. Until now. The Anxious Achiever is a book with a mission: to normalize anxiety and leadership. As leadership expert and self-proclaimed anxious achiever Morra Aarons-Mele argues, anxiety is built into the very nature of leadership. It can—and should—be harnessed into a force for good. Inspired by the popular podcast of the same name, The Anxious Achiever is filled with personal stories, research-based insights into mental health, and lots of practical advice.

9781541700369Awaken Your Genius: Escape Conformity, Ignite Creativity, and Become Extraordinary by Ozan Varol

We say some people march to the beat of a different drummer. But implicit in this cliché is that the rest of us march to the same beat. We sleepwalk through life, find ourselves on well-worn paths that were never ours to walk, and become a silent extra in someone else’s story. Extraordinary people carve their own paths as leaders and creators. They think and act with genuine independence. They stand out from the crowd because they embody their own shape and color. We call these people geniuses—as if they’re another breed. But genius isn’t for a special few. It can be cultivated. This book will show you how. You’ll learn how to discard what no longer serves you and discover your first principles—the qualities that make up your genius. You’ll be equipped to escape your intellectual prisons and generate original insights from your own depths. You’ll discover how to look where others don’t look and see what others don’t see.

9781647823979The Microstress Effect: How Little Things Pile Up and Create Big Problems–and What to Do about It by Rob Cross and Karen Dillon

There’s a force we encounter every day that we aren’t aware of—and it threatens to derail otherwise promising careers and lives: microstress. This hidden epidemic of small moments of stress has insidiously infiltrated both our work and our personal lives with invisible but devastating effects. Microstress doesn’t trigger the normal stress response in our brains to help us deal with it. Instead, it embeds itself in our minds and accumulates daily, one microstress on top of the other. Unregistered microstress weighs us down, damages our physical and emotional health, and contributes to a decline in our well-being. What’s more, microstress is baked into our lives. The source is seldom a classic antagonist, such as a demanding client or a jerk boss. Instead, it comes from the people with whom we are closest: our friends, family, and colleagues. The good news is that once you understand microstress, you can fight back.

More Titles

9781955884464 9781637742891 9780262047777 9788887100128

For bulk orders call 1-626-441-2024

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“… a mind needs books as a sword needs a whetstone, if it is to keep its edge.”

— George R.R. Martin, A Game of Thrones

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LeadershipNow 140: March 2023 Compilation

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twitter Here are a selection of tweets from March 2023 that you will want to check out:

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Fitness Tips Over 40

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A lot of things happen to the body as a person approaches middle age. Muscle mass will decrease while fat levels increase. Many people also find it difficult to lose weight compared to their younger years. When this happens, it’s time to introduce a change to the normal exercise routine. Here are four fitness tips to consider for people 40 and above.

Easy Fitness Tips for the Over 40

Lift weights

To put it simply, muscle burns fat, so fitness in the middle-aged years should emphasize building muscle mass. Strength training, such as weight lifting, is the most effective way to achieve this goal. Not only does it build muscle, it also stimulates the metabolism and maintains bone health.

Keep a food journal

It’s very difficult to lose weight without counting calories. Exercise is also more effective for weight loss when it’s paired with a reduced caloric intake. People in their 40s may not be used to having to watch what they eat with the changes in their metabolism. One easy way to track calories is to keep a daily food journal, whether it’s a physical journal or a digital one through an app. This makes it easier to track calories and stay mindful about food choices.

Use weights that are the right size

When it comes to weight lifting, the key is to use a weight that is heavy enough to challenge the muscles. This will build and tone muscle more effectively than if someone chooses a lighter, manageable set of weights. As a rule of thumb, people should opt for weights that are light enough to lift for multiple sets, but heavy enough to make them struggle for the last few reps.

Stay active

In a person’s 40s, it becomes increasingly more important to move throughout the day. A person can achieve this by making small changes to their daily routine, such as an after-dinner walk, choosing to take the stairs over the elevator, or parking just a little bit farther away in the parking lot. During the workday, desk-workers should make sure to pause every 30 minutes to stand up, stretch, and walk for a few minutes.

This article was originally published on RobUrbach.com

Why Swimming is the Perfect Workout

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With both of my daughters being swimmers, I started adding swimming into my routine. My daughter and I wake up almost every morning to swim. Being a triathlete, I usually only swam freestyle and didn’t get the full benefit of how good of a workout swimming could be. Focusing on swimming can make your workouts more effective. 

Swimming has the ability to build up your endurance and improve your lung function. Though you may be able to run a fast mile, swimming one will involve more endurance. Many athletes use swimming as endurance training for other activities that require it. Swimming efficiently and effectively uses the oxygen from your lungs. Since you are using the oxygen in a more efficient way, your body could be storing more energy and in turn, can keep you more alert after the activity. 

Swimming can be used as a form of strength training. Since swimming requires you to be in the water, it adds resistance to the training. Unlike running, walking, or hiking, swimming gives you much more resistance since water is denser than air and gives your body more of a weight training work-out than just cardio. Swimming twice a week is similar to lifting light weights during your normal toning routine. Doing the breaststroke for thirty minutes up and down the length of the pool can tone your entire body instead of having to do multiple exercises. 

When people hear “low-impact” in terms of exercise, they tend to think it won’t be an effective way to burn calories. In terms of swimming, this couldn’t be more wrong. Swimming absolutely saves your joints from the high-impact that can come from running and walking but it doesn’t cost you the calories you think you might not burn. Swimming can burn at least 500 calories during an hour session. It all depends on the intensity in which you are swimming. 

You may be looking to switch up your workout routine by adding something new or you need a low-impact workout due to an injury, no matter what your reasoning, swimming is a perfect workout. After running multiple triathlons, I thought I was in amazing shape. Then I get into the pool to race my daughter and start figuring out that I am out of shape in the water. Once we consistently added swimming into my morning routine, I started building the endurance and strength to push through and come close to beating her. I continue to push myself and swimming is definitely benefiting my health. So no matter what your end goals are, swimming could be the perfect workout for you! 

This article was originally published on RobUrbach.com

Effective Exercises That Can Be Done Without Equipment

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Exercising is an important part of staying healthy, but unfortunately, not many people have access to all the equipment available at gyms. Here’s the thing, though: you don’t need fancy equipment in order to get a good workout. You actually don’t need equipment at all—there are plenty of ways for you to get the exercise you need without touching a single piece of equipment, all of which are just as effective as using machines at the gym. Using your body weight and gravity will give you just as much of a workout as using dumbbells or lifting weights.

Here are a few exercises you can do without having to rely on any machinery.

Push-Up

The classic push-up is one of the most effective bodyweight exercises you can do. It targets your chest, triceps, and anterior deltoid muscles (the front of your shoulders) as well as your core. Like with all exercise, it won’t be effective unless you do it correctly:

  • Start in a high plank with your hands flat and shoulder-width apart, your wrists under your shoulders.
  • Inhale as you bend your arms to go down, keeping your back flat as you do so. If you can’t keep your back flat your bend all the way down, modify the push-up so your knees are on the floor.
  • Exhale as you go back up into the starting position, then repeat.

Bulgarian Split Squat

Technically you need some equipment for this move, but it doesn’t have to be fancy workout equipment—you can use a chair, a couch, a bench, or whatever you can find of equal heights wherever you’re at. The Bulgarian split squat works your lower-body muscles: your quads, glutes, inner thighs, hamstrings, and calves. Here’s how to do it:

  • Stand with your back facing your bench. Keep your left foot a few feet in front of the bench, then place the top of your right foot on the bench, shoelaces down. Place both hands behind your head.
  • Bend your knees to lower yourself into the split squat, your left knee forming a 90-degree angle and your thigh parallel to the ground. Your right knee should be hovering above the floor. If you’re positioned correctly, your left knee shouldn’t go past your left toes.
  • Push yourself back up with your left leg, then repeat.

If you want to take it a step further, work a push-up into this as well. Once you’re in the down position, place your left foot on the bench, shoelaces down, then bend your elbows to do a decline push-up. Straighten your elbows, place your left foot back on the ground, and repeat.

This article was originally published on RobUrbach.com

Challenging Yourself: What I’ve Learned From My Daughter

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You come to a point in your exercise regimen where your results become stagnant or even start regressing. You wonder how this is happening? – You are going to the gym almost every day. The problem could be that you have fallen into the comfort zone routine trap. You are checking off the miles/reps/laps, but your effort is less than optimal, your body says, “Hey I’m good, I have done this before, – no changes needed.”  You are comfortable, but you absolutely need to invest in a change in order to progress physically.  

Many people don’t take this step or make this push because it’s uncomfortable, it’s hard. Why disrupt a rhythm, especially when it is becoming easier. They’ve finally hit a great rhythm and things are starting to become easier. That is the perfect time to start the challenge. Stepping out of the comfort zone is only going to further your improvement and help reach your goals of a healthier lifestyle.  Only through new stressors can we have the resultant adaptive gains.

Personally, I became somewhat stagnant in my swim, bike run workouts over a lengthy triathlon career. I did way too many of the same workouts over and over again, the workouts were like “comfort food” yet I needed more of a variety of Physical nourishments to make any significant progress.

I recently had a revelation; found through my 16-year-old daughter.

Beginning on January 1st of this year, I began a routine of early morning swims with my daughter at an outdoor pool in Colorado. With the sun coming up, a snow-covered landscape and the steam rising it was magical. However, ‘magical’ was far from the correct adverb to describe the workouts, – more accurate would be excruciating, exhausting and yet exhilarating.  I can hang with my daughter on freestyle, but not only is she talented but also smart and she knows I cannot keep up on Butterfly, so she does what all good teenage daughters do – she punishes me with a heavy butterfly focused workout.

As a triathlete, I had swum almost no butterfly previously and she obliterated me, my body would be absolutely screaming in order to make the interval and she would be grinning at the wall waiting for me.  Out of my comfort zone was an understatement. But I continue to push through as I wanted to be able to keep up, have a stretch goal and ultimately gain transformative fitness.

So if you’re a freestyler, swim butterfly; if you are a runner, swim; if you are a yogi, lift …. Vary your routine, each and every time – vary the intensity vary the exercise, vary the sport.  Whatever it is, explode out of your comfort zone and you will be rewarded with real fitness gains,

This article was originally published on RobUrbach.com

New Trends in the Post-Pandemic Workplace

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The COVID-19 pandemic is pushing people and businesses to develop new trends of operating. Herd immunity seems to be the new vocabulary that many organizations are struggling to understand. Regardless of the challenges being faced, companies still need to look for ways of surviving despite their uncertainties. Most organizations are re-writing their playbooks to develop solutions towards meeting their customers’ changing needs. Here are some of the new trends that companies can adopt to satisfy their current markets.

  • Creating a wellness-first working environment

The pandemic has pushed most individuals into living a healthier and fit life. Most people are exercising more and taking advantage of fitness apps and home-based exercising equipment. Organizations need to consider that most employees are more concerned with their health now than before the pandemic. Companies need to consider their employees’ wellness as they return to office life.

  • Develop purpose-driven brands

Brands have become more competitive and purpose-driven. Clients are looking for products and services to solve their societal and personal issues resulting in organizations stepping up by going beyond their usual marketing gimmicks. Companies are upping their game by demonstrating values that consumers easily relate to. They expect organizations to be authentic in their values by demonstrating their relevance in society.

  • Provide consumers with brand bonding experiences

Businesses need to put their consumers’ needs as a priority to stand out from the competition. They can accomplish this objective by providing reasonable pricing options, refunds, and discounts. In addition, companies have come to realize that customers’ loyalty is essential for their growth and sustainability. As a result, organizations are adopting trends to improve customer service by considering their customers’ feedback.

  • Hoarding vs upskilling

Consumer behavior has evolved during the pandemic, and most customers understand their value. Companies are providing value to their products and services by giving a deeper connection to their customers. They have realized upskilling is resulting in a higher conversion rate than hoarding.

  • Converting isolation into togetherness

The pandemic has made individuals appreciate social gatherings more since they have been limited in the activities they can perform. The feeling of isolation has created a thirst for togetherness. With the social distancing policies, brands are developing more profound ways of connecting with their customers. They are going beyond shallow online interactions to creating memorable experiences.

This article was originally published on RobUrbach.com

How to Handle Workplace Conflicts

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When dealing with conflict in the workplace, the most important rule for handling it is dealing with it head-on. If a company ignores conflict among coworkers, it can snowball into something bigger and eventually cause problems for more than just the parties initially involved. There are a few easy ways to deal with conflict and stop it before it even becomes an issue. If ignored, there’s the potential for people quitting, lawsuits, and even workplace violence.

Open Door Policy

When leadership has an open door policy in place, people are more inclined to come to them with problems. Upper management must set aside time for all employees to go to them with any conflict they may be dealing with. This way, employees know they have an outlet for when they need to talk. It’s a way for them to be heard, and it’s a way for them to know that management cares about their happiness and emotional health.

Create Practical Solutions

When two employees can’t seem to get along, management needs to intervene. If conflict isn’t addressed, fights can happen, which creates a more significant issue than what was there in the first place. Employees involved in a conflict need to feel like their voices are being heard. Management shouldn’t just brush off concerns even if they may seem trivial at the time. If a solution can’t be found, management may need to consider different shifts or workspaces for involved parties.

Address Rumors to Avoid Future Problems

Rumors will inevitably pop up in the workplace. How a company deals with those rumors says everything about them. Rumors are a substantial contributing factor to workplace conflicts and even workplace violence. That’s why it’s important that employees have someone they can ask about rumors and someone they can go to should a rumor arise about themselves.

Perhaps the most helpful way to deal with conflict is to stop it before it arises. Companies should have policies in place that deal with bullying, rumors, and other problematic behaviors. By having a zero-tolerance rule, people can come to work feeling safe in the long run. Employees should also know when and where they can find HR. Creating a zero-tolerance policy for bullying is also a great way to keep all employees on the same page and avoid showing favoritism. 

This article was originally published on RobUrbach.com

New Trends in the Post-Pandemic Workplace

roburbach, , , , Leave a comment

The COVID-19 pandemic is pushing people and businesses to develop new trends of operating. Herd immunity seems to be the new vocabulary that many organizations are struggling to understand. Regardless of the challenges being faced, companies still need to look for ways of surviving despite their uncertainties. Most organizations are re-writing their playbooks to develop solutions towards meeting their customers’ changing needs. Here are some of the new trends that companies can adopt to satisfy their current markets.

  • Creating a wellness-first working environment

The pandemic has pushed most individuals into living a healthier and fit life. Most people are exercising more and taking advantage of fitness apps and home-based exercising equipment. Organizations need to consider that most employees are more concerned with their health now than before the pandemic. Companies need to consider their employees’ wellness as they return to office life.

  • Develop purpose-driven brands

Brands have become more competitive and purpose-driven. Clients are looking for products and services to solve their societal and personal issues resulting in organizations stepping up by going beyond their usual marketing gimmicks. Companies are upping their game by demonstrating values that consumers easily relate to. They expect organizations to be authentic in their values by demonstrating their relevance in society.

  • Provide consumers with brand bonding experiences

Businesses need to put their consumers’ needs as a priority to stand out from the competition. They can accomplish this objective by providing reasonable pricing options, refunds, and discounts. In addition, companies have come to realize that customers’ loyalty is essential for their growth and sustainability. As a result, organizations are adopting trends to improve customer service by considering their customers’ feedback.

  • Hoarding vs upskilling

Consumer behavior has evolved during the pandemic, and most customers understand their value. Companies are providing value to their products and services by giving a deeper connection to their customers. They have realized upskilling is resulting in a higher conversion rate than hoarding.

  • Converting isolation into togetherness

The pandemic has made individuals appreciate social gatherings more since they have been limited in the activities they can perform. The feeling of isolation has created a thirst for togetherness. With the social distancing policies, brands are developing more profound ways of connecting with their customers. They are going beyond shallow online interactions to creating memorable experiences.

This article was originally published on RobUrbach.com

The Best Exercises After a Full Day of Sitting

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Who would have thought that one of the most demanding aspects of modern life would be something as simple as sitting? With so many people stuck behind a desk all day, it’s easy to fall into the trap of a sedentary lifestyle. This kind of lifestyle leads to long-term problems like heart disease, diabetes, and obesity.

Fortunately, just 15 minutes a day can be all it takes to reverse the damage done by sitting for prolonged periods. These 3 exercises are proven to help improve posture and get those legs moving.

Planks

A favorite amongst junior high PE teachers everywhere, many hate the plank. However, this ab and core workout is one of the best when it comes to improving posture and building the core muscles.

To do a plank, start by laying on the floor in a straight line. Then prop up the upper body with the elbows and balance on the elbows and toes.

Maintaining a straight back is the most important part of this exercise. Doing so keeps the core muscles engaged and strengthens the back muscles. Try to hold the plank position for 30 seconds.

Half-Kneeling Hip Flexor Stretch

Sitting has a profound effect on the hips, and stretching them out is important after a long day in the office chair. Employing this stretch is a great way to effectively limber up those aching hips.

Start by putting one knee under the hip and one foot on the ground. Both knees should be at 90 degrees. Engage the abs and flex the glutes while slowly lunging forward. Focus on maintaining a straight-backed posture and don’t push too far forward. The stretch should be immediately felt in the hips.

Squats

Many are familiar with squats. They’re one of the most common workouts and a hallmark of strength-building routines. However, one doesn’t need to load up the barbell to reap the benefits of performing squats.

Body-weight squats recruit the core and most of the leg’s major muscles. This leads to stronger legs overall and improved posture, while also providing the hip extension necessary after a day of sitting.

Squats are simple but highly effective. Just keep the back straight and focus on form.

This article was originally published on RobUrbach.com