Showing posts with label promises. Show all posts
Showing posts with label promises. Show all posts

Have a Healthy Start To The New Year!

There’s something inspiring about the start of a new year. It’s when you promise yourself you’ll eat better, exercise more and watch less TV. But when reality sets in, it can be difficult to break less-desirable habits and embrace newer, more constructive ones.

Practice deep breathing twice a day for five minutes.
Stress is the greatest ager. Deep breathing and behavioral modification can control your reaction to stressful events.

Break the vicious cycle of stress with a productive response to any kind of stressful event: breath in deeply through your nose and out through your mouth. Place a finger on your belly button and concentrate on your finger moving in as you breathe in and out as you exhale. Deep breaths like this can act as a mini meditation.Shifting to slower breathing in times of tension can help calm you and allow you to perform better mentally and physically.

Honor sleep.
When you’re busy, it’s easy to say the thing you want to sacrifice is sleep. But you need sleep for many reasons, and one of the biggies is that it conditions your brain for optimal learning, problem-solving and memory. Shoot for 6.5 to 8.5 hours per night.

Walk 10,000 steps a day.
The sweet spot for getting the maximal health benefit for minimal work is 10,000 steps a day. Research shows it’s the number of steps that can help people lose weight and gain control of diabetes.

Try these indoor exercises when the temperature is too cold outside.
  • Take the stairs instead of the elevator.
  • Walk a few laps around your office or home each hour.
  • Do lunges or jumping jacks while you’re standing at the stove or the washing machine.
Choose your food wisely.
Pan-seared salmon. A sun-ripened pear. Stick to foods like these that you and your body love.

In a fascinating new study, researchers from Brigham and Women’s Hospital in Boston examined the eating habits and health records of almost 55,000 women over about 26 years. Those who ate the most produce, good fats, and lean proteins—and who steered clear of things like sugary drinks, trans fat and too much alcohol—were 13 percent more likely to stay mobile and independent compared to those whose diets were less healthy.

That’s big news. More mobility means more freedom to live the life you want. It also keeps your body and mind younger while cutting your risk for heart disease, diabetes and depression.

A pro tip for healthy eating: Buy a good cooking knife.
If you invest in a high-quality knife and learn how to use it, your time savings in meal preparation will be enormous, and your desire and willingness to make delicious meals will increase exponentially.

Know your health numbers.
Keep the following in mind throughout the year:
  • 120/80 or lower: A normal blood pressure reading
  • 35 or less (for women) or 39 or less (for men): A healthy waist circumference measured at the belly button
  • 2: The number of times weekly to build and preserve muscle with strength training.
Give your brain a workout.
We’re huge fans of puzzles that stimulate the brain. Try out sites like BrainHQ.com for stimulation designed to keep you sharp, or stick with old standbys like the daily crossword, Sudoku or a big jigsaw puzzle.

Personal growth is one of the keys to feeling happy. Focus on self-improvement daily, whether it’s taking better care of your health, doing things that give you confidence or journaling to understand yourself better.

A recent study of newly graduated college students proved focusing on happiness matters. Young adults who spent their first two years out of school pursuing materialistic goals (wealth, looks and fame) were far less happy than students who achieved more intrinsic personal goals, like getting involved in their communities or nurturing close friendships.

Expand your knowledge and enlighten your mind with tools to help you excel in life. Work with a Business and Life Management Coach to achieve your full potential today! Book a complimentary session at www.denisedema.com

Learn The Art Of Saying NO!


Simple Ways to Say "No" ...even when your "yes' button gets pushed.
         
1. Just Say No. Thanks, but I'll have to pass on that. Say it, then shut up. You don't want to ruin the effect.


2. The Gracious No. I really appreciate your asking me, but my time is already committed. This is a gentle way to say no.

3. The "I'm sorry" No. I wish I could, but it's just not convenient. The real masters of the "I'm Sorry" No somehow get the other person to apologize for even asking. Amazing.

4. The "It's Someone Else's Decision" No. I promised my coach I wouldn't take on any more projects without discussing them with her first. This postpones the decision and allows you to decide if you really want to say no. Only use when you're not sure if you want to say yes.

5. The "My Family is the Reason" No. Thank you very much for the invitation. That's the day of my son's soccer game, and I never miss those. Great reasons also include birthdays, anniversaries, graduations...just be sure you're not making it up. Tell the truth. You may think this is the easiest no to say, but it's not. How often have you said no to your family in order to work? My point exactly.

6. The "I Know Someone Else" No. I just don't have the time to help you, but let me recommend someone else I know. A great way to say no while still helping the person by giving another option. It's often easiest to say no when you can offer another solution.

7. The "I'm Already Booked" No. I appreciate your thinking of me, but I'm afraid I'm already booked that day. Use this one especially if you've blocked out time for yourself. It's horrible to break a date with someone else -- even worse if you break the date with yourself.

And one more thing. Never, ever say maybe. Maybe is only a way of postponing a decision. When you want to say no, say no. Otherwise, you're not playing fair with yourself -- or with others. And saying "maybe next time" makes it harder and harder to say no the next time. Don't fall into this trap.

Expand your knowledge and enlighten your mind with tools to help you excel in life. Work with a Business and Life Management Coach to achieve your full potential today! Book a complimentary session at www.denisedema.com.