Tag Archives: sleep

10 ways to manage stress

manage stress
manage stress

study after study  shows long-term severe  stress to be damaging to our health causing everything from high blood pressure, obesity, heart attack, depression and infertility. The list goes on. Some stress is good. It revs up the body by producing naturally occurring  performance enhancing chemical called adrenaline and cortisol but if severe stress goes untreated for a long period of time performance will ultimately decrease. lets work on relaxing but not so much that we get stuck in a rut. If you have been feeling frazzled lately take a moment and try some of the things on this list. I hope  you’ll be more productive and alert after. If you do something that really helps you that you don’t see on this list please comment below and share with the rest of the stressed community.

1. Deep breathing. Take 5 minutes to do nothing but focus on your breathing. make sure your taking deep breaths. breathing through both your nose and mouth. Inhale the fresh air and exhale the bull $#!^.

2. Exercise. No body said it better than Elle in legally blonde. “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t. ” The first week or two may be difficult because your body isn’t used to pushing itself. Give it some time to get easier.

3. Make a plan. most often stress is occurring because we don’t know what is going to happen, we feel out of control or we don’t know what to do. Take some time to plan out and learn about what you’re doing. Being prepared is always a great way to feel confident and stress free.

4. Manage your nutrition. Sometimes you may only  be stressed out because your body isn’t getting the proper nutrition to function properly causing your mind to feel tired and stressed out. Don’t deprive your body of the nutrients it needs. try to eat whole foods and protein every 2-4 hours and remember if it comes from the sea, a tree / plant, or had a mom then you can eat it. if its MADE in a plant then it’s not for you.

5.Sleep. It’s possible you may not be getting enough sleep or maybe you’re getting too much!. are you sleeping a minimum of 7 hours and a max of 9-10? try to stay between 7-8 hours of sleep. Definitely don’t skip it.

6A. Make a to do list and cross things off the list! Its easy to get stressed out when you have a ton to do but no organization. Create a to do list and do the things you don’t want to do first! By the time your almost done and out of energy you will have gotten the hard things done and hopefully not feel stressed about the little things left over.

6B. When owning a business or being an independent contractor its easy to get stuck in the little tasks of everyday and not do anything to promote our business. Doing that can be stressful because you feel like your working hard all day but you have nothing to show for it. when your making your to do list I want you to put down 2 small things you can do to help better your business and do them! I only want you to put 2 because if you put more than that you will probably feel stressed out. there is always something more to be done. focus on your two items for the day, check them off your list and feel accomplished. if you still have some steam after your two items go right ahead and keep working. but don’t commit to too much in one day.

7.  Change your attitude. Sometimes all you need Is a little attitude adjustment. Stop looking at the glass as being half empty and think of it as being half full  or better yet look for way how to sell the glass!

8. Write down at least 10 things your grateful for. Really take a moment and feel grateful for what your write down. If you woke up tomorrow with only what you were grateful for today how would your life be?

9. Call up a friend or family member and catch up. Our relationships are what keep us happy. Call a friend or family member and remind them you love them.

10. Ask for a hug, find someone you love and hug the stress out.

 

I hope these tips helped and you are feeling less stressed and ready to take on the world

 

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The benefits of eating breakfast

breakfast

You may skip breakfast because you want to loose weight, you don’t have time or just because you don’t have a appetite in the morning.
Unfortunately if loosing weight is what your going for, your plan will most likely backfire. Skipping meals, especially breakfast could actually be what’s stopping you from reaching your weight loss goals. There are people who function we’ll without breakfast but if your not one of those people don’t skip it! You know your body, listen to it. Instead of going on about the harmful effects of skipping breakfast I decided to gather a list of reasons you should eat breakfast

1. Eating breakfast boost your metabolism. By eating a healthy meal within an hour of waking up your telling your body to start working and stop conserving! When you skip breakfast your body feels like it needs to conserve its energy therefore conserving fat as well.

2. “Short on time? Eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging the brain and body, you’ll be more efficient in just about everything you do.” –webmd

3. By starting your food intake early you have more of a chance of getting all the nutrients and vitamins that your body needs.

4. “Improved concentration and performance in the classroom or the boardroom.” –webmd

14 ways to find time for fitness

1. Log off Facebook, the average person spends at least 20 minutes on Facebook a day

2.  Turn your commute into cardio, you don’t have to run the entire way home. Park farther away or get off the bus a few stops earlier and walk the rest of the way.

3.Get up earlier, I am not saying to skimp on sleeping. Sleeping is a very essential aspect to fitness and your health. Maybe go to sleep a little earlier or sleep in your workout clothes so you can just wake up and go! Being a morning exerciser means you get to cross that workout off your list first thing in the morning. It feels great

4. Turn the TV off, trade that 30 minutes you would waste watching something pointless and do something to benefit yourself.

5. If you must watch your favorite show at least be active while watching. Squats, jumping jacks, mountain climbers, push ups, lunges and planks are all great exercises that you can do from the comfort of your living room. Make sure while doing these exercises to do each rep with correct form in order to improve your body not harm it.  That’s is one reason why I do recommend getting a personal trainer  to help teach you the correct form of each exercise.

6.If you have a child, put them in a stroller and go for a run! If there big enough to run, let them run with you. why not treat them to a fun activity that will benefit them and cost nothing!

7. Its ok to start small. Take a 5 minute walk once a day. maybe in a few months you will be taking 30 minute walks, you have to start somewhere.

8. Be motivated by money, there are apps now that pay you for working out!  Even some that help you donate to your favorite charity!

9. Be motivated by peer pressure, other Fitness apps allow you to keep track of your eating habits, fitness routines and even post pictures of your progress “”When people are watching, you just behave better,”” -co founder of fitID Kenneth Yim

10. Make an appointment, an appointment with yourself should be important. you usually wouldn’t cancel on your dentist or doctor appointment. Treat your time for fitness like an appointment.

11. Invest in a personal trainer. Literally make an appointment for your fitness with a personal trainer. when you know someone’s waiting for you your more likely to show up!

12. let your significant other know your schedule or plan to work out ahead of time so there is no conflict of schedule or guilty feelings when it comes time to workout.

13. Always keep your workout clothes with you, you never know when you’ll be stuck with an extra 30 minutes to get your daily activity in.

14. Take several 5-10 minutes breaks to exercise throughout the day. By the end of the day you can complete a hour workout without actually having to take a whole hour chunk out of your day. The benefits are the same as continuous exercise.

Keep in mind every one makes mistakes and there are always bumps in life that knock you down. Don’t let it get you down. Do a burpee and get right the fuck up!

Disclaimer: I am not a doctor, Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

tips and tricks to Help You Quit Smoking cigarettes

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1. Have a reason to quit, once you find a reason keep that reason in your head every time you doubt quitting remember your reason.

2. Quit cold turkey, every single puff you take is like taking a step back. and every single minute you don’t is like taking a step forward into non smoking land. think of nicotine as a drug, just like heroin and morphine, smoking cigarettes triggers the release of addictive “feel-good” brain chemicals . Every puff you take makes you more addicted, so just quit! It will suck for the first few days. but just think how you will never have to go through that again and you will no longer be a slave to the cigarette company.

3.Suck it up

4.Each craving should only last 3 to 5 minutes, so find something to occupy your time. ex) Eat healthy food, exercise, do hand stands, do yoga, Clean your house, Clean your car, Do laundry, Study, Meditate, find a new hobby, call family or friends etc..

5.Drink more water

6.Sleep more

7. calculate your savings with cool apps on your smart phone. Some include how much time and money you save along with how many cigarettes you haven’t smoked and how many days it has been since the last time you puffed.Some have chat rooms and games to help occupy you during  cravings, most have rewards for random events like 1 week, 50 cigarettes not smoked, $100 saved along with the health benefits that come along with quitting etc… seeing these things really helps put things into perspective

8. put a pencil or pen between your fingers if your having trouble occupying your fingers.

9.  Take deep breaths of Clean air!

10.Look up the health risk of smoking.

11. avoid alcohol or other things that trigger cravings. One of mine was driving, I went to the drive in movies a lot. I don’t do that as much any more, but there’s no need to. You can go to the regular movies.

12. Its common to relapse. Don’t give up. Try and try again. Just remember every time you do you have to go through those first few days again.

13. Choose something to reward yourself with all the money you’ll be saving.

14. Try a vapor pen with low levels of nicotine if you really want to just ease down on the smoking process instead of quitting cold turkey these will help with the nicotine craving without all the other chemicals in cigarettes. but remember that’s just trading a habit for a habit so you will have another habit to tackle later.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided