GETTING STARTED AND GETTING DONE: THE KEYS TO PRODUCTIVITY - Part 1

Here are some tips to make you a productivity machine:

- Plan your day the evening before.  Organize your to-do list for every day.  It's your productivity road map for the day.
- Allocate your time.  Know how much time something should take and plan accordingly.
- Effective scheduling looks for ways to minimize wasted time.  Schedule phone calls or client sessions back to back.
- Do the most important thing first.  Nothing sets the tone for a productive day like knocking out a big task early.
- Make it easy to get started.  Prep the night before, keep what you need handy and minimize distractions.
- Prioritize ruthlessly.  Focus your time on high ROI (Return on Investment) activities.  Track the return on the things you spend time on and prioritize accordingly.
- Beat procrastination.  Just start.  All you have to do is get going and more often than not you'll get on a roll and accomplish a lot.
- Time block.  You'd be amazed at what you can get done with one uninterrupted 30-50 minute block of time.  Use a timer.
- Minimize disruptions.  If you're working on something, letting other things interfere will cause you to lose your momentum and reduce your productivity.
- Goal set.  Why bother doing something if you don't have a goal for the outcome of that activity?
- Set and respect deadlines.  If you don't have deadlines you don't get things done.
Source: Fitness Business Marketing

Next month: more productivity tips . . .

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AGING IN PLACE -- SAFELY - Part 1

More and more seniors are staying in their homes -- aging in place -- longer.  To keep safe, seniors should pay special attention to home modification and repairs, yard safety, and fall prevention.

Indoors: Because seniors often live in older homes, it's important to make sure electrical wiring is in good shape and fuses are not overloaded.  Making modifications and repairs can allow seniors to more easily manage bathing, cooking, and stair climbing activities.  Install sturdy grab bars in the bathroom, outside ramps for easy access, and lower counter tops in the kitchen.  Local Agencies on Aging have information on contractors and funding assistance.

Outdoors: Yard maintenance can be hazardous. Beware of lawn mowing mishaps from lifting and servicing the mower.  Consider getting help from relatives or paying lawn and garden services for yard work and other outdoors jobs such as gutter cleaning.
Source: QBE Regional Insurance

Next month: Fending off falls . . .


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MAKING FITNESS RESOLUTIONS THAT LAST - Part 2

Continued from 1/18/14 post . . .

Here are some more tactics based on current research:

Proactive Pessimism - The "resolution high" leads people to underestimate and omit planning for difficulties.  The stronger the intention, the more we fail to seek support and tend to increase our optimistic predictions regarding our success rather than the actual desired behaviors.  Instead of getting "psyched up", it's more effective to recognize obstacles and create a specific plan of action to overcome them on an ongoing basis. (Koehler & Poon 2006; Koehler, White & John 2011; Stadler, Oettingen, & Gollwitzer 2009)

The Power of Remorse -   Anticipating how much they'll later regret skipping a workout motivates people above and beyond imagining the positive outcomes of exercising.  Play out the consequences of the decision to exercise or skip it by asking "how will I feel tomorrow about the decision I made today?"  (Abraham & Sheeran 2004)
Source: IDEA Fitness Journal


THANK YOU FOR YOUR REFERRALS!

HOME IS WHERE THE HEALTH IS - Part 2

Continued from 1/4/14 post . . .

Here are some more tips for making your home a place that supports your healthy living resolutions:

Clear out a space for your workouts - If you have a small home, a dedicated corner will do.  Even if you belong to a gym, this gives you a "no excuses" option when bad weather and other obstacles arise.  All you need is a mat and some hand weights.  Make this space off-limits for other activities.

Make your bedroom your sanctuary - You need 7-9 hours of quality sleep each night, so keep the television, computer, and hand-held electronic devices elsewhere.  Buy cozy linens and comforters for your bed.  Make sure you keep the room cool, dark, and quiet -- black out shades or curtains and a white noise machine can be helpful.
Source: Fitness Professional Journal



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MAKING FITNESS RESOLUTIONS THAT LAST - Part 1

Here are some ideas based on current research:

Intention isn't enough - When people are asked to predict how much they will exercise, they generally base their answers on an ideal world -- no work deadlines or sick kids.  When the reality is less than their prediction, they often consider it an exception, thinking "this week is insane . . . it will be much easier to exercise next week."  We can set more realistic goals by following up our ideal predictions with the question "how much time do I think I will have for exercise this week?" (Tanner and Carlson 2009)

Motivation isn't enough - Motivation to exercise can be outweighed by even stronger unspoken counter motivations not to exercise, including choosing to spend more time at work, socializing, or with family, and avoiding discomfort and embarrassment.  We can uncover our hidden obstacles by observing what we did when we skipped a workout.  For example, if the choice is to unwind after work instead of exercising, try strategies such as scheduling workouts earlier in the day. (Richetin, Conner & Perugini 2011)
Source: IDEA Fitness Journal

Next month: More tips to make resolutions that stick . . .


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HOME IS WHERE THE HEALTH IS - Part 1

Here's how to make your home a place that motivates you to be successful in your quest for excellent health:

Keep temptation out of the house - If you can't resist junk food, then don't test yourself.  That's not willpower -- it's torture!  Don't use the excuse that your family needs to eat these things.  What better favor could you do them than to get rid of sweets and processed foods?

Restock with the good stuff - Now that you have some free counter space and fridge shelves, make sure that you stock up on healthy treats that are accessible to everyone in the house.  Keep fresh fruit in a bowl and cut up salad fixings in the refrigerator.  If it's easy and convenient, you'll be more likely to make smart choices.

Water is the way - Avoid the soda and sugary juices by making your water as appetizing as possible.  Consider getting a water filtration system.  A slice of ginger, lemon, lime, or orange, or a sprig of mint is a healthy way to add flavor.
Source: Fitness Professional Journal

Next month: More healthy home tips!

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TAKING STEPS TO AVOID BURNOUT - Part 2

Continued from 10/19/13 post . . .

Do you feel like there isn't enough of you to go around? Here are some tips for increased energy and fulfillment:

- Connect with important people in your life.  We learn a lot about ourselves through relationships with others.

- Remember, beliefs are filters that affect our experiences, so it helps to examine our beliefs.

- Free yourself to have fun; it's a choice.  We generate our own life events by the choices we make and the way we live our lives. 

- Be authentic.  When you know and value yourself you bring the gift of being real to every situation.

- Forgiveness is powerful.  When you can forgive yourself you can forgive others around you.
Source: Doris Young Associates



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