An afternoon pick me up

No, its not coffee... In fact, there is no caffeine needed!

Goodbye caffeine…Hello natural pick me up

When your body wants to shut down in the afternoon I drink a large glass of water (dehydration can be a major culprit of lethargic behavior, my doctor recommended 14 glasses a day) and take a few minutes to do this “Afternoon Pick me Up” routine to get my blood pumping and create some natural energy. I finish it off with a healthy, well-balanced, power filled snack. Carrots, veggies juice, apples and peanut butter are some of my favorites.

Next time you’re feeling the energy zap courtesy of 3 p.m. try this upbeat and uplifting quickie workout.

Side to side
This is a great way to get eh heart rate up light cardio gives us a burst of energy. Get some good music on and step to it. Add arms to work upper and lower body.

Step-ups
Whether it is a curb or stairs or just marching, stepping is a great workout for your calves and glutes. When in public if it is one or two levels I always take the stairs. These are a great way to get low impact cardio and work your booty.

Squats
Mini squats warm up the glutes and hip flexors. Keeping our tummy tight will help with balance while working the core. Also a great time to add Kegels. Contract the pelvic floor each time you come up out f the squat, squeeze. If you need support hold on to something to assist with balance.

Side core crunch
Core core core. Every day we need to work the core. The core is the strong center of the body it helps us stay injury free, is beneficial in labor and delivery, and in getting a head start in getting back in shape. Laying down on your side extend legs and arms straight and pull elbow and knee toward each other. .

I also enjoy getting fresh air it is god for the body and brain to breath crisp fresh air. The afternoon is a great time to take five outside and take some deep breaths.

Writing things Down: the Secret to Achieving Anything you Want in your Life!

There is something so powerful about writing things down. Once you write something down you are in control, you own it. The situations below are perfect examples of when you should start jotting!

When you have a jillion thoughts running through your mind

Do you ever have one of those days where you already have tons to do, but new things keep popping into your head anyway? You know what I mean, you are trying to meet deadlines, do laundry, and think three days ahead of time. You keep going and doing but no matter how much you get done you still have more. Then you keep thinking of everything else you need to be doing and it’s hard to complete a task without thinking of a new one to start.

When this starts happening take 3 minutes to chill out. Grab a notepad and a pen and start jotting every little task you can think of down. Even if it’s a small job, write it down. Once you have written something down, you aren’t as likely to keep having it pop into your mind while you are doing something else. You won’t be as overwhelmed or stressed because you know you won’t forget anything. Keep your notepad handy so that if something new comes to mind you can add it to the list. Now you can just concentrate on the task at hand and start checking things off your list.

When you have a specific goal

If you have a specific goal in mind then write that goal down. Also write down any tasks associated with achieving your goal and make them into steps. Now set dates for all your steps to be completed by. You are much more likely to get into action if you have written a plan than if you just had a goal in mind. This is a technique I use all the time. Once you write something down and break it into parts it doesn’t seem as scary as one big goal. You can easily see how tiny steps today lead to huge accomplishments tomorrow!

When you have no clue where to start

Have you ever been in a situation where you had no idea what to do? I know I have. Whenever you are facing a problem or task that you feel is out of your control sit down with whatever information you do know about the subject. For instance, if your finances are out of control and you don’t know where you stand on your bills and debts; sit down with your paperwork. Grab all of your bills, bank statements, and other financial records and list everything on a piece of paper. Even if you are in a pretty deep hole, you now know where you stand. You now have the power to do what you need to do to change your situation. This works for everything in your life: nutrition, fitness, dating, relationships, finances, organizing, career change, goal setting, etc.

Grab some paper and a pen and start taking control your life and changing it for the better!

Starting 2009 Right!

Let’s face it. Now is the time of year that you want to kick that calorie burn into high gear. We are neck deep in the holiday festivities, so we are all looking to get our metabolisms roaring, right? So how do you know what exercises and activities are going to give you the biggest bang for your calorie-burn buck?

I have put together a list of various activities to give you an idea of how each affects your burn. Sitting still (aka at rest), most people expend roughly 1-2 calories per minute, depending on your body weight, sex, etc. I have included both activities that burn a lot of calories, and also a separate chart that shows activities that don’t burn very many.

Use these charts as references so that you can get moving this season and burn off those extra goodies here and there that you want to enjoy along the way.

Note: This chart is based on a 150-pound woman. Men and women weighing over 150 pounds will burn more calories during the same activities, and those that weigh less will burn less.

HIGH BURN ACTIVITIES CALS BURNED IN 30 MIN.

aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-ups, pullups 272
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102

LOW BURN ACTIVITIES CALS BURNED IN 30 MIN.

reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51

Source: http://www.caloriesperhour.com

Now do you see what a difference a little extra movement can make?

I hope this helps to give you the incentive to get out and move this holiday season. An exercise like this truly gives vacuuming or shoveling snow a whole new light, doesn’t it! Happy New Year