Now you won’t need your am coffee to get more pep in your step. By incorporating the right types of foods you can get just as much energy as any cup of joe.
A really good super food to energize you is fiber. Roughage-full foods slow digestion, keeping energy stable; Fiber will also help you to feel satisfied longer so you won’t get the highs and lows from foods with preservatives and added sugars.
Drinking lots of water will make you feel more alert, helps you concentrate, and even improves your short-term memory along with keeping your attention and focus throughout the day!
Drinking a glass of nice warm tea is wonderful for the wintry days but it is also helps decrease mental and physical fatigue. Black teas especially help reduce stress levels and lower cortisol keeping you feeling like the energizer bunny!
Eat More Iron From Plants and stay energized longer! Iron deficiency can play a huge role in fatigue and impair physical and mental endurance. Iron is a great oxygen delivery systems to the
Certain nutrients, especially iron, may help women feel more energized. Nearly 10 percent of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.
Now you can have energy and feel great on the inside and out!
There are 23 days left of this year and many people around the world are “mailing it in” and letting “holiday” excuses get the best of them.
The Time is Now to get a head start and create the good habits; don’t wait.
If you start today you will have 26 days of good habits and roll right into the New Year without the “Resolution” pressure.
The average person keeps their Resolutions for three weeks and then proceed back to Life as they are “comfortable” with ..
Why is this?
Most people do not have structure or direction with their goals. Here are some simple tips and tricks
#1 You have to have Clear and Concise Goals to Follow:
You can feel it, touch it, taste it, Many of us keep resolutions too vague so we don’t have to fully commit. Or we lose sight of what it is we actually are trying to attain (as the goal gets lost in the shuffle). If I have a goal of loosing weight that is a broad statement and can lead to a lot of distraction. So Make clear concise goals such as I want to 17 out of 21 meals a week that are high quality and beneficial (i.e. real food). I want to drink @ least 80 ounces of water per day and get at least 7 hours of sleep. Now you can track this and have daily weekly and monthly goals.
# 2 No Plan of Attack for the Long Haul ..
Example if getting in shape is your goal, just showing up to the gym is not going to get you to your goal. You need a plan, a community, and a program that is going to keep you accountable, have your back when you want to quit, and keep it new and fun. This will make it much more difficult to try to stray.
# 3 Manage Your Time:
Schedule it, treat it like an appointment, and take the professional approach ..
The simplest way to do this is to make a list of everything that you have to do in your coming day the night before. If you are going to invest your time into anything, you want to do the thing that gives you the greatest return on energy, or your mental and physical energy. Which tasks will give you the greatest return and greatest satisfaction. The more you achieve your goals the more successful you will be in all areas of your life.
# 4 Celebrate Success
We tend to beat ourselves up constantly and never celebrate the small success. When we are focused on what we are “not” doing it becomes defeating and we get the “Why even try” attitude. When you celebrate your small success’s and focus on the positive it keeps us motivated, inspired, and ready to continue to grow and learn;
What are you goals Fit Ones .. Start today and get 23 days ahead of the game!
From a young age as little girls we are taught to believe in Fairy Tales. Our Prince Charming coming to whisk us away on his horse and take us to his BIG castle to Live “Happily Ever After”.
We are exposed to this fantasy of Fairy Tale lives … I believe so many of us live with a “false” sense of what “happiness” really is.
From a very young age i realized there was no such thing as a fairy tale ending. I was raised by a single mom who was very successful without a man. I never believed in having a man come whisk me of my feet.
I even remember playing with my barbies and they always were the successful ones. I dated ken but never got married. I always bought my own cars, clothes, and wanted to be a successful woman on my own.
There was a good question that came from this ..
How has your childhood fairy tale image translated to your adult life?
What I found is that I never felt I “needed” a man to make my life complete and although this is good in some forms, it can also be a detramate at the same time.
I only had myself to rely on and that was a lot of pressure for me and I am sure for my husband.
It was good though because I didn’t expect it to always be happy-go-lucky! I knew this was a work in progress. Some days he would be a toad, some days he would be a villain, but most days he would be the prince, (I am sure he can say the same about me)! I was willing to take the good with the bad and know that this was real and not the fantasy life.
I feel like a lot of people get married or go into relationships with that “Fairy tale” Mindset and they are let down very early on when they realize you have to create your own fairy tale!
We all want to escape some days and run away to that “far away land” .. but that is not reality!
We have to trudge through and focus on what story we want for our lives, not what story has been told to us since our youth.
What is your “Fairy Tale” Fit Ones? Do you believe in it? Is it reality or fiction?
Check out my podcast here for more in depth conversation on this fairy tale topic …
A recent study in the International Journal of Workplace Health Management showed that bringing your dog to work could help to lower office stress and boost employee satisfaction.
“Pet presence may serve as a low-cost, wellness intervention readily available to many organizations and may enhance organizational satisfaction and perceptions of support,” study researcher Randolph T. Barker, Ph.D., a professor of management at Virginia Commonwealth University, said in a statement. “Of course, it is important to have policies in place to ensure only friendly, clean and well-behaved pets are present in the workplace.”
The study, which looked at the pet-friendly company Replacements, Ltd., showed that employees who brought their dogs in to work experienced decreases in stress throughout the work day. Meanwhile, self-reported stress increased for people who didn’t bring their dogs, and for those who don’t have dogs.
#2 Laugh It Up
If you’re feeling particularly stressed, perhaps it’s time to take a quick YouTube break. A small 1989 study in the American Journal of the Medical Sciences showed that “mirthful laughter” is linked with lower blood levels of the stress hormone cortisol.
The Mayo Clinic reported that laughter also promotes endorphin release in the brain and relaxes the muscles, which are all key for stress relief.
#3 Grab a Shovel and Some Seeds
Caregiving is extremely stressful, but a 2008 survey showed that gardening may help to reduce stress among caregivers. The survey, by BHG.com, showed that 60 percent of caregivers feel relaxed when they garden, the Alzheimer’s Association reported.
And, Health.com reported on a Netherlands study, suggesting that gardening can help to lower cortisol levels and boost mood among people who had just finished a stressful task. That’s because doing something that requires “involuntary attention” — like sitting back and enjoying nature — helps to replenish ourselves, Health.com reported.
The study, which was sponsored by Galaxy chocolate, suggested that reading was linked with a slower heart rate and muscle relaxation. Drinking tea or coffee, listening to music and taking a walk also seemed to help lower stress, according to the Telegraph.
#5 Call Mom
Even if she’s not there in person, a call to mom can help lower stress.
Scientific American reported on a study in the journal Proceedings of the Royal Society B showing that young girls who talked to their mothers on the phone after completing stressful tasks had decreased cortisol (the stress hormone) in their saliva, and increased oxytocin levels (the bonding hormone).
The girls who talked to their mothers on the phone had decreased cortisol and increased oxytocin levels compared with young girls who weren’t allowed to contact their mothers at all, Scientific American reported — girls who hugged their moms in person had a similar reaction to the phone group.
#6 Eat Some Chocolate
Dark chocolate doesn’t only have health benefits for the heart — eating it can also help to lower stress.
LiveScience reported on a study illustrating that eating 1.4 ounces of dark chocolate a day for a two-week period is linked with decreased levels of the stress hormone cortisol. That study was published in 2009 in the journal Proteome Research.
(But of course, chocolate still contains sugar and lots of calories, so make sure you’re eating the chocolate in moderation!)
Gossip may not be viewed as socially “good,” but it might have benefits in relieving stress.
“Spreading information about the person whom they had seen behave badly tended to make people feel better, quieting the frustration that drove their gossip,” study researcher Robb Willer, a social psychologist at UC Berkeley, said in a statement. Willer’s research was published this year in the Journal of Personality and Social Psychology.
So if something’s bothering you, go ahead and gab — but just make sure you move on so you don’t dwell on the negative emotions!
Which Step are you going to choose to De-Stress your life?
Have you ever been down in the dumps and read a really funny email, or had a chat with a friend and began laughing, and automatically felt better?
If we look at life with a sense of humor, we can really brighten up our mood and have a better outlook on a situation or situations we are going through.
The most important aspect of laughing is to be able to laugh at yourself! When you don’t take yourself so seriously it really carries over to all other aspects of your life!
When you laugh it reduces cortisol and lowers stress-levels which is one of the most beneficial areas for your life! The best part of laughing is it is fun and four out of five times we can remember when we laughed so hard we almost pee’d our pants, or we laughed so hard our stomachs were sore.
I challenge you Fit Ones to laugh at least once a day, and really put your life into perspective and choose to look on the bright side and don’t take life so seriously !
With the spring air and the beautiful sun shinning bright, for those of us that have been cooped up all winter long the need for a nice long run is inevitable.
We have so many running shorts to choose from now days, how do we know which ones are best and which ones are bogus?
I have been an avid runner for most of my life, and nothing used to bug me more than having my running shorts ride up in all shorts of uncomfortable ways. Or if you have super sensitive skin like I do, then the wrong material can leave you in far more pain than the run!
Trying to find the right running short can be about as difficult as finding the right jeans for your body type. So, here are the top five running shorts that will leave you feeling and looking great!
#1 Nike Tempo Short – These shorts are great material, have a fantastic liner, and don’t ride up on you while you run. They also have a variety of patterns and colors so you can get several pairs and never get bored.
#2 The Lululemon Speed Short – These shortsare super lightweight, cool, and comfortable. They have a back pocket to place your key, and chafe-resistant flat seams are designed to save sweaty, sensitive skin from irritation wide.
# 3 Under Armour ultra 2 compression shorts – These compression shorts are light, comfortable, and stick like glue to your legs so there’s no riding up. They also have a very comfortable waist band that does not dig into your sides when you run.
#4 Brooks Infiniti Skort – These shorts are brooks most popular seller. These are perfect for the 5k to marathon runner. They are black so they are slimming too.
#5 Asics Every Sport Short – These shorts are great for all types of cross training. I am a cross fitter so I prefer these, because I can perform all different types of exercises (i.e. sprinting, squats, rowing, kettlebell swings etc…) and the shorts are great for it all.
Now you have the perfect short to support your sport!
I am always looking for easier ways to condense cooking for myself and for my clients. Here are some great time-saving cooking tools that will leave you with plenty of time and plenty of food.
Crockpot/ slow cooker – Make this your best friend and it will in return be a life saver. You can make chili, roasts, breakfast bakes and much much more. You can throw it all in and let it cook all day while you are at work, school, etc .. .Now you can come to home to a delicious smelling home and dinner ready to be served. My Sunday routine is to get two crockpots going so I have food for dinner and lunch till at least Wednesday.
Zoodle: With this easy tool you can enjoy the great taste of pasta with all the wonderful benefits of a vegetable. This tool is quick and easy and gives you a lot of variety as well.
Grille: There are many wonderful benefits of grilling, but my personal favorite is all the time you will save by doing it!
My husband and I will go out on the deck sunday afternoon with chicken breasts, burgers, hot dogs and veggies galore. We will sit and chat or maybe do some fun workout or yoga routine all while watching a week or so of food cook before our very eyes.
Tupperware: Being able to cook several pounds of food at a time won’t really be all that helpful if you don’t have anywhere to store it when it’s done cooking. That’s obviously where food storage containers come into play! I recommend getting a set with varying sizes. My bulk preparations go into gallon-sized containers and individual meals go into 4 cup containers.
Rapid Egg Cooker: Eggs are a great grab and go treat for breakfast, snacks, or anytime you are in a hurry. Here is an amazing invention that will be a staple for egg lovers. It will even poach your eggs in minutes too. This device will make 7 to 8 eggs all at once, so you can store and grab when you need!
Start hitting the delete button to those negative nayserers around you!
You have to surround yourself with books, friends, television etc ..that uplift you and help you to conquer your goals and dreams. This way when you start to self doubt, or loose site in your vision those around you will help you out of your rut and on the road to success.
I often thank my husband for believing in me more than I believed in myself. His belief in me has pushed me past my doubts, insecurities, and road blocks to reach my full potential.
I also have really good go-to’s in times of need. By that I mean I have speakers like Tony Robbins,Joel Osteen, Oprah, etc.. I write my goals, read bible verses that resonate well with my purpose, and focus on pursuing my passion; helping others instead of focusing on myself.
Now you have that positivity surrounding you so you know when the bad starts to seep in you can be quick to block it off with the good!
Now this is not to say everyday will be unicorns and rainbows. We all go through trials and tribulations. We have some great days and some not so great days. But what I will say is if we keep good solid strong beliefs and good positive people in our inner circle the bad will be looked at in a positive light and the good will feel oh so great!
Did you know that exercise can literally make you better at your job?
Typically when thinking about exercise, we relate it to the physical benefits, did you know that exercise can literally make you better at your job?
It can lower blood pressure, a healthier heart, a more attractive physique and also make you the best person at work you can possibly be and here’s how:
1. Makes you feel good which makes you happier and more enjoyable to work with: Exercise releases the “happy” hormone called Dopamine to send off healthy signals to your brain to literally be happier! Exercise reduces stress and anxiety which natural brings a smile to your face. Last, exercise combats insomnia and when you get good quality sleep you feel better, work better, and look great in the process.
2. It Gives You Time to Reflect and Relieve Stress – I really enjoy rowing, and I try to do it everyday. During that time, I’m able to stop thinking about the outside world and focus on thoughts and reflect. Regular exercise releases the physical AND emotional tensions that life brings our way, so when you are active you have a healthy way to sweat out the stress (literally).
3, Gets the Creative Juices Flowing – Exercising doesn’t train your muscles only, but also your brain. That is why sometimes when you are out of ideas and go out for a jog, you feel much better afterwards and the ideas start coming.
4. Makes you more confident – When you are feeling good, strong, healthy, and “fit” you are going to carry that confidence over to your everyday life …including your job. You feel accomplished, smarter, more productive, more assertive
5. It makes you more ambitious. When you first started working out and your teacher suggested doing an exercise you have never seen, you wanted to run for the door. But after a couple of weeks, you could do the movements and do them pretty well. You quickly realized you were capable of more than you ever thought you were. This will overflow into your career as well. The possibilities are endless!