The Time to Get Ready for Summer is NOW!

April 2, 2012 by  
Filed under Body, Physical N*Powerment, Self-care

Spring has finally sprung and it’s time to get that winter clad body into summertime shape! The next few posts will be health-related and focused on the quickest, easiest sure-fire methods to blast the extra fat and get your body ready for the beach. So stay tuned for our beach body countdown….

In the meantime, pop these pills from from one of my favorite mentors, Jim Rohn.

Vitamins for the Mind by Jim Rohn

Some people take better care of their cars than they do themselves. 

Make sure the outside of you is a good reflection of the inside of you.

Treat your body like a temple, not a woodshed. The mind and body work together. Your body needs to be a good support system for the mind and spirit. If you take good care of it, your body can take you wherever you want to go, with the power and strength and energy and vitality you will need to get there.

Take good care of your body. It’s the only place you have to live.

5 More Ways to Reduce Stress

November 27, 2011 by  
Filed under Mind, Personal N*Powerment, Self-care

Last week, I wrote about 5 ways to reduce stress and promised to add 5 more this week. And here they are:

1. Tackle tasks one room or project at a time. Even if you have the budget for a complete makeover, cleaning, clearing, remodeling and redecorating can be very time consuming and stressful projects. Try working on just one room or even one task at a time. My goal is to reorganize my entire closet, but I am going to start by simply reorganizing my handbags and then my shoes and so forth. Eventually, the entire closet will be reorganized. If it do it this way, it’ll get done. If I keep saying I want to reorganize the entire closet, it’ll never happen.

2. Leave some room for spontaneity. Make sure to leave time in your life every week to be spontaneous. Cutting things out of your life that are time wasters will also give you the energy to be spontaneous. Keep at least two weekends a month free from scheduled activities.

4. Highlight time wasters and cut them out. Instead of just making up another long ‘to do’ list so you can beat yourself up about all the things you didn’t and couldn’t possible have accomplished in one day. Make a realistic to do list or use my suggested Big Three. It will help you get your important things done.

5. Under promise and over deliver. This is very useful at work and at home. By selecting reasonable deadlines, you avoid the stress of crunch time. Use your time effectively and you will be able to finish ahead of schedule giving you satisfaction for a job well done and turned in early.

10. Define what life and work without stress would look like to you. Describe what your ideal schedule is, what leisure activities you want to do and who you want to spend time with. By creating a detailed image of what a stress free schedule looks like, you can begin to take the steps necessary to reducing the stress in your life.

Ok, so those are my top 10 stress busters. What are yours? Do you have any tried and true suggestions for reducing stress? Share them with us in the comment box below.

I haven’t mentioned this in a while, but if you are finding these posts helpful, don’t forget to like, tweet and share them! Thanks!

5 Ways to Reduce Stress

November 20, 2011 by  
Filed under Personal N*Powerment, Self-care

We can’t eliminate stress from our lives. The only way to not have any stress at all is to be dead and I prefer the alternative. What we can do is reduce the amount of stress we experience by making a few simple changes to the way we do things. Here are 10 things you can do to bring down your stress level starting today.

1. Remove the word selfish from your vocabulary and replace it with self-care or “selfing”. In order for you to take care of the people you love you need to take care of yourself first. If you friends, family, loved ones look to you as a model, make sure to model self-care, taking time to relax, read, and do whatever makes you feel rejuvenated.

2. Give yourself time for delays and unexpected events. When mapping out your day, add an extra 20 minutes to an hour cushion to your schedule. This extra time will keep you stress free and running on time if some of your appointments are delayed, or if you run into someone you haven’t seen in a while, so you can enjoy a spontaneous conversation without the guilt of running behind schedule. This is extra hard for highly motivated people because we are always in a rush and want to be everywhere early or on time. Plan for delays by keeping a book with you or other simple tasks that you can do while you wait. This way you won’t feel that you are being unproductive, because the truth is feeling unproductive–like you could be doing something else–is what you really find most annoying about delays.

3. Balance out your commitments. A great way to cut down on a hectic schedule is to balance out all new activities by removing an old activity. Don’t add anything new, work, classes, or volunteer activities to your plate unless you first remove something from your schedule to balance it out. This will help you to let go of projects that no longer serve you.

4. Be like a two year old. Well, not exactly, but use the word “No” more often. No is not a bad word, in fact, not only is it a complete sentence, but it’s a great stress reducing word. There is no need to justify or explain when you say no to someone’s request. Just give them a friendly smile, thank them for including you, and tell them you can’t do it this time. If you are having trouble getting used to saying no right away, tell the person you need some time to think about it, then call them later and decline to be involved this time. I know, you want to do it all, but the truth is you can’t. Stop stressing yourself to be all things to all people. To give your best to the people and experiences that you are involved in you can’t overextend yourself and over-commit.

5. Maximize your commute and errands. If you have errands to run, combine them to one trip. Take note of all of the things you do in one area and plan to do all of those things on one day instead of making several separate trips. For example, I pick up my doggie’s food, the dry cleaning and the laundry in one trip because they are all in the same area. Order whatever you can online so you don’t waste time on buying bulk items in stores. Listen to audiobooks during your commute.

 

Try to implement these 5 tips this week. I’ll share 5 more next week!

What are some of your own tried and true stress-busting tips? Share them with us in the comment box below

7 Ways to Eat Less Without Feeling Hungry

October 30, 2011 by  
Filed under Body, Featured N*Powerment, Physical N*Powerment

Whenever we try to cut back on our caloric intake, we often feel hungry. If you have been regularly overeating, your body is expecting to continue to receive the same calorie range  it has been used to. The trick to maintaining your weight or losing weight is helping your body make the transition to existing on fewer calories without it really noticing. Ok, so how do you do that? Read more

Want to Accomplish Your Fitness Goals? Consistency is the Key

September 26, 2011 by  
Filed under Body, Physical N*Powerment

Everybody wants to shape up and lose weight quickly, but the reality of steady and long term weight loss, fitness or body building is that it takes time. Think about it, you didn’t gain weight or become out of shape overnight or in 3 days!

There is no magic pill or overnight program or diet that will give you lasting results. Consistency is the key!

Here are three things that you can do consistently over the next few months that will guarantee you a better body and improved health by the time the new year rolls around:

1) Exercise–Do some form of uninterrupted cardiovascular activity for at least 35-40 minutes.

Research shows that our bodies don’t go into fat-burning mode until we’ve engaged in sustained cardio activity for at least 15-18 minutes–for most of us, this is just about the time we start to get bored, start looking at our watches or thinking about the glass shards that we’d rather be eating, but 15-18 minutes in is actually the switch-over point from burning the immediately available sugar in our bloodstream to burning the stored fat in our cells–that’s what you want to do. So if you jump off of your treadmill (or whatever you’re doing) at that time, you’ve actually just warmed up and haven’t really “done” anything. The actual time on the clock towards your goal doesn’t start until about 20 minutes in. To see any real difference in the distribution of fat on your body, you have to burn fat for at least 20-30 minutes 4-5 times a week. (in other words, you gotta be on that machine for at least 40-45 minutes) It’s ok, you can walk or run and chew glass shards at the same time!

2) Exercise–No, it’s not the same as point #1. You need to do some form of weight-bearing or strength training activity 10-12 repetitions 3-4 sets– at least twice a week.

For some reason, most women will get on a treadmill or go for a run and sweat it out, but they won’t pick up any weights to save their lives. I don’t know why, but if you want to see any difference in the composition of your body, you have to do some weight training to sculpt the way your body looks. To me, it doesn’t mean much if someone is just “skinny.” Olive Oil is skinny and nobody wants to look like that. Who cares about just being slim? (well, some women do). But if you care about actually looking “fit” then you have to build muscle to tone your body by lifting weights to give your muscles shape and definition. It also doesn’t hurt to keep in mind that muscles burn more calories, so having a greater muscle-to-fat ratio is a good thing. No amount of cardio activity will build muscles. Cardio simply helps your body burn the layers of fat on top so the nicely shaped muscles underneath can shine through.

3) Cut down at least 200-500 calories a week.

That’s not too hard to do. We can eat an extra 500-700 calories a week without even thinking about it, so consider doing the same thing, but in reverse–meaning think about it.

There are little things that we eat and drink every day that we eat “just because.” For example, as I mentioned in another post, just because someone offered it to us, or just because we are bored, or angry, or tired, or hurt or restless or happy, or breathing…. Those are the calories that we can most readily eliminate by just thinking about WHY we are about to consume them. If the answer isn’t because “I’m hungry and I need this food to sustain me nutritionally” then back away.

Trust me, if you do these three things CONSISTENTLY, you’ll see guaranteed change in the way you look and you’ll feel much better too. And by now you know what that combo results in, right?

A more remarkable YOU!

 

What 3 specific things can you do consistently (starting today)  that will help you achieve your fitness goals? Share them with us in the comment box below.

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