30 minutes of Exercise Only

Your work week can get pretty busy and at the end of the day who wants to exercise? We all know it’s good for us but there are so many excuses we have to skip out on exercise. But would you exercise if you got the best exercise in only 30 minutes? You actually can, but you have to be willing to work for those 30 minutes.

For your 30 minute exercise you’ll do circuit training.

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

You’ll be working various exercises for shorter amounts of time but at higher resistance. Remember it’s only 30 minutes, you can do it! Here’s a great sample of a good 30 minute circuit training exercise!

* 30 seconds of squats
* 30 seconds on a stationary bike, or jogging in place or on a treadmill

* 30 seconds of lunges (watch those knees!)
* 30 seconds of cycling or jogging

* 30 seconds of chest presses on a weight bench or sturdy table
* 30 seconds of cycling or jogging

* 30 seconds of bent-over rows on a weight bench or sturdy table
* 30 seconds of cycling or jogging

* 30 seconds of shoulder presses (push your arms straight overhead with palms facing out)
* 30 seconds of cycling or jogging

* 30 seconds of biceps curls
* 30 seconds of cycling or jogging

* Repeat the whole cycle at least three times.

Stop Settling and Start Living!

In the game of life you have many types of players. Some are always the center of attention, others chime in only when they need to. There is the scape-goat, the sweetheart, the antagonizer. The winner and the loser. The list goes on, but the interesting thing is that most shape-shift and adapt to the dynamics where ever they are.

What makes a person a winner? Accoring to Maslow’s hierarchy of needs, a person becomes a winner through personal fulfillment of dreams and ideas. This hierarchy does a basic job of explaining where people get comfortable – whether it is just food, water, and shelter or if they reach self-actualization.

I recently read this article on Tiny Buddha (a blog I frequent daily) called Do Happy: Embrace Yourself. One of the basic ideas talked about in this article is that the willingness to look foolish “is a veritable prerequisite to being happy and fulfilled.”

I believe this comes into play when living with others. Whether it is apologizing for a mistake that makes you look like a fool, or maybe getting the guts to add some crazy lighting, a person has to push themselves past what is comfortable. This can often lead to happiness you may have missed out on.

What I’ve noticed is that people are often so willing to accept the first good thing they see. They are satisfied with it and don’t bother to look at what other opportunities exist. Just because one avenue is providing favorable results, don’t forget to stretch what you know.

With the resources provided online, anyone can get their thoughts and content out there for others to see. There are many avenues such as blogging, creating a website or making a video to put on YouTube.

“You can reject all opportunities to avoid being judged – only doing what you’re sure will impress – if you don’t mind creating a predictable tomorrow that looks a lot like yesterday. Or you can let yourself be awkward, uncomfortable, gawky, uncoordinated, unpolished, and imperfect from time to time to find out what it feels like on the other side of vulnerable.” – Lori Deschene

With that said, stop stalling and go for it. When was a time where you searched and came out on top? Do you settle in life or “go for the gold?”

This blog is from myrentalpad.com

Photo by Edgar Zuniga Jr.

Snacking for 100 Calories or less!

Are you trying to be healthier and snack on better foods? If so, congratulations it’s an obstacle not to go to the vending machine because of the ease. Are you having trouble finding good for you snacks? It’s not easy even though some junk food makers have come out with “100 calorie” packs. Be sure to look out for those, cause they are still junk food…

You don’t have to give up all your favorite snacks to snack on healthy foods. It’s all about moderation and staying strong. You cannot say you’ll only have one cookie and then proceed to have three. Remember you’re working for something better and you’ll feel great when you achieve it!

Here a small list of healthy snacks, for the Best Snack 100 Calories or Less click here:

-9 Tootsie Roll Midgees
-1 pouch Keebler Sandies Right Bites Shortbread Cookies
-60 Pepperidge Farm Baby Goldfish Crackers
-1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn
-25 EatSmart Café Fries
-1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits
-1 Kraft Polly-O Superlong Twist-Ums string cheese stick
-4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf
-1 cup mango chunks
-½ medium cantaloupe
-15 strawberries dipped in 1/4 cup Cool Whip Lite

Limit Distractions, Increase Productivity and Reduce Workplace Stress

I work in a somewhat open environment…. as in, I don’t have my own private, corner office with a marbled luxury restroom or wet bar.

For the most part, my co-workers are all quite lovely and enhance the work place with their loveliness. But, like in any office, there’s always going to be one or two office mates who just don’t fit that mold, and as a result, are very distracting to productivity.

I can tune out most distractions, but once in a while I have to get creative in finding ways to minimize or eliminate ones that others contribute to the workplace.

In my quest for some new options, I came across these top suggestions for minimizing distractions in the workplace….

Don’t answer your phone.

Turn off your computer or at least don’t access the internet.

Ask you coworkers to tone down their conversations and not to interrupt you.

Seriously? Yes, my friends, these are the top suggestions for limiting work-related distractions. Does this sound crazy to anyone else?  It seems to me that answering the phone, using the computer, and having healthy relationships with coworkers are fairly essential parts of working.

What I’ve found quite useful, is my ipod, listening to tracks of white noise, and my favorite music.

Check out this cool site too.

What works for you?

Rhythm is Gonna Get You

I have well over 2,000 songs in my iTunes library.

I have music playing constantly and when it’s not I don’t feel right. My better half usually only complains when Britney comes on. I pleaded that I don’t know how she got in my iTunes….okay, maybe I do. Now I am armed with an article that talks about the benefits of music on health. Can’t wait to see how my better half deals with that one.

What are you listening to?

To read “Music Has Future Role In Patient Rehab”…click here.

Q&A for Sports Injuries

Sports medicine isn’t just for pro athletes.

Even weekend warriors who experience pain during workouts can benefit from the techniques sports-med docs use to diagnose, treat and prevent fitness-related ailments.

I don’t know about you, but I plan on increasing my activities after the holidays, and start leading a more active lifestyle.

Here are the most common sports injuries I’ll need to watch out for, and some helpful Q&A’s to know about.

Taming Temper Tantrums

Do you have a child that has a problem with their temper? If so, check out this seminar held on November 22.

Conscious Discipline, as it’s called, discusses how to engage a child once reasoning with them has become impossible. Admission to the seminar is free with the donation of two new children’s books to the McClure Elementary School. Are you planning on attending?

My Virtual Life

Everyday is a holiday. From Drinking Straw Day to Air Conditioner Appreciation Day the concept of a daily holiday makes me smile. Now I have a virtual holiday calendar to go along with my virtual friendships and followers.

Perhaps someone will package a virtual life next filled with virtual options to occupy our time.

Are you over the virtual lifestyle or making the most of a great new way to interact with others? How do you make the most of these websites?

Get the Most From Your Workout

Congrats on getting up everyday and heading to the fitness center to workout. You’re taking that all-important initial step to getting physically fit. If you want to pump up the volume on your workout, check out these tips from exercise professionals on how to get the most from exercise.

Boost Your Body Image

You don’t need to spend all of your hard earned money on products designed to change your body size and shape, which include diet pills and various cosmetic procedures; you can do all of this by simply getting off the sofa and doing a little exercise.

Studies show that doing virtually any type of exercise, on a regular basis, can help people feel better about their bodies. It doesn’t have to be 30 minutes a day five days a week, it can be short, frequent bouts of lower intensity exercise that can help improve your body image and also your mind.
How do you boost your body image? For more information, check out the September issue of the Journal of Health Psychology.

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