**Free Downloads at the End!!**
Here’s a question for you….What type of day would you prefer:
If you would like to set yourself up to have a Day A) instead of a Day B)…check out the 10 tips below!
1) Plan your food and start prepping it before your week begins (Saturday or Sunday). Write it down and try to stick to it.
2) Plan to be active for 15-60 minutes, 6 days per week, and schedule this time in your weekly calendar. This will keep your muscles and joints moving, blood flowing, metabolism regulated, and prevent illnesses, diseases, tightnesses, and aches.
3) Spend some time in the morning in gratitude or reading/listening to things that are positive and uplifting. Start your day with a motivated/positive mindset.
4) Each morning give yourself more than enough time to get everything done that you need to before you leave your house or before you start working....including eating a healthy breakfast. **Shocker -- This may require that you get up a little earlier than usual** :)
5) Drink water throughout the day - add lemon or lime for flavor.
6) Don’t sit for more than 1-2 hours at a time… get up and move around and stretch out.
7) Spend time with or talking to people who are positive, bring the best out of you, and treat you well. Spending a lot of time all by yourself or around negative people can be depressing, and bring you down.
8) When you are working, whether at work or home, stay focused on the task at hand. As much as possible stick to one thing at a time and block out other distractions. This will cause less work and stress in the long run.
9) Plan time in your week to do some things that are enjoyable, yet healthy. If you are always focused on work and/or on other people, and not taking time for yourself, you will get burned out.
10) Before you go to bed at night think about your successes of the day and tasks for the next day, and get your clothes and food ready.
If doing all 10 of these things seems overwhelming and impossible to you… then start with one or two things that you know you could achieve. This process is about helping you to live a happy, healthy, and fulfilled life. The things that you focus on are the things that will progress, grow, and bring results! Be good to yourself and you will be even better at taking care of others.
Want something quick to take on the go for breakfast? Skip the pop tarts and McMuffins...those things are killing people slowly!
I hear people say all the time that smoothies take too much time to make; they'd rather just warm up or unwrap something.
Not Cool. Here's your new game plan:
Prep some protein smoothies for the week and keep them in the fridge or freezer until it's time to blend. Not only do they taste great, but they are a complete balanced meal that will keep you full until lunch, or your mid morning snack.
Not quite sure how to put it together?
Here's your cheat sheet:
C) Throw all ingredients in a blender for 1-2 minutes until smooth.
For 20 minutes complete as many rounds as you can of the following 8 exercises:
1) Squat Jumps (8 reps)
[For a progression: Jump Shrugs (8), for less impact on the knees: Glute Bridges (16)]
2) Push Ups (16 reps)
[For a progression put your feet up on a bench or for a regression, put your knees down on the floor.]
3) Lateral Lunges (8 reps each side)
[For a progression hold dumbbells, for less impact on the knees: Reverse Lunges (8 each leg)]
4) In and Outs (16 reps)
[For a regression put your hands down on the floor behind you.]
5) Speed Skaters (8 each side)
[For less impact on the knees: Single leg deadlift (8 each side)]
6) Uppercuts (16 each side)
[For a progression hold dumbbells]
7) Seal Jacks (16)
8) Bear Crawl (8 steps each side)
3 Tips for this workout:
1) Although the goal is to complete these exercises quickly, be sure to focus on proper form and full range of motion with each exercise.
2) Each time you do this workout, try to get a little further in your 20 minutes!
3) Have fun and do work! :)
When it comes to a big lofty goal, we get all excited and emotional about how awesome it will be when we achieve this goal. We attach our happiness to it. We have ideas about how quickly we'll be able to achieve it and everything that it will mean once it's accomplished.
Unfortunately, once that excitement wears off, the realization of the hard work and discomfort that it will take creeps in, and the end doesn't seem to be in sight. At this point most people quit because they look at how far they have to go, their reason for achieving it isn't strong enough to keep pushing, and they don't celebrate small successes along the way.
Instead of attaching your ultimate happiness to achieving a specific goal and instead of giving yourself a quick deadline, be proud of the person you are today, be happy for the things and opportunities that you currently have, and focus on consistently taking action every single day. Maintaining the attitude of gratitude and the dedication to keep progressing even if it's small daily action, will get you to the finish line way quicker than always looking ahead, hoping you'll get there, and then giving up when you don't see quick results.
Strive for consistency and you will succeed!
With the 2016 Olympics coming to an end this past weekend, I want to leave you with this video from the fastest man in the world, Usain Bolt.
This yummy salad is a perfect combination of protein, veggies, carbs, and quality fats! Enjoy!