Wednesday, August 19, 2015

Fit 228: Snacks, Stretch Relief, Increase Personal Productivity

Easy “make and take” snacks, the power of stretch and time management for motivation.  A quick review of what is in store for the future!

NUTRITION
Nutrition

Simple snacks for on the go! These help prevent cravings and control your appetite!

Grape-and-Cheese Sticks  
Sometimes presentation makes a difference! Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

Mini cheeses or string cheese Protein: 6 to 8 grams per serving Personal packages of cheese like Mini Babybel wheels or Sargento sticks are great because they're individually wrapped for easy toss-in-your-purse portability. If you're trying to lose weight, choose one that says "part-skim." Good quality fats help you feel satisfied, avoid cravings and stay on track!

Hummus Dippers
Have a travel coffee mug lying around? Here's an easy, but unique on the go snack: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack. While on the subject of Hummus...... Hummus is Made from pureed chickpeas, tahini, and olive oil. It has a healthy mix of protein (5 grams) and fiber (4 grams) in a quarter-cup serving. 

TRAINING

The power of stretch! Regular stretch training has a myriad of benefits such as:
improved posture, injury prevention, increased range of motion, injury rehab and alleviation of chronic pain.

Listen up girls! Most women carry stress in the upper back, neck area and shoulders. I can't tell you how many times I have to tell clients to drop their shoulders! Plus as women, face it, we tend to be top-front heavy, which causes rounded posture. Proper posture can give you a smaller waist and make you look pounds lighter! Just try it in the mirror. Slouch, you look round, then straighten by standing tall and pulling your shoulder blades back and down and see how your waistline is accentuated!

Besides strengthening your back muscles as a priority, stretching the chest and shoulders can help straighten your posture. Stretching these muscles can prevent common shoulder injuries and even helps relieve aches and pains such as “tennis or golfer elbow” and other neck problems.

Click here to download the stretch sheet!



MOTIVATION

Time management tips to keep you motivated and productive!

Tip #1 Give the task at hand your full focus. 
Using last weeks podcast tips (episode 226), you've set a time limit on the current task. You focus only on that, so close out all other browser windows, put your phone away, out of sight and on silent. Don't worry, you'll still hear the alarm or timer you have set on it! Find a quiet place to work, or listen to some music if that helps you. Concentrate on this one task. Put the blinders on. Nothing else should exist. Immerse yourself in it. When you truly focus without distractions, you'll get more done in less time with better quality.


Tip #2 Get a jump start. 
We all get urge to procrastinate. The task may seem small and you'll eventually get it done, so why do it now? It's always better to get an early start. Get it off your mind and you'll put the check mark by that item and feel great! Productivity breeds more productivity. You complete a task, you feel good, confident, you want to complete another and so on. No matter how big or small the task, completion always brings with it gratification! Do it now (from podcast # 223 ) habits are the key to less stress, more productivity and better time management. Which means more time for you to spend on the things you want to do, like exercise. Decide firmly to do it.


Tip #3 Don’t let insignificant details slow you down.
I am very guilty of this one! I've been changing that by reminding myself  “Forget the details” and “Move on” I can spend and hour looking for the right shade of a color for the website, or the right word for a sentence when writing articles. The more I catch myself doing it and remind myself to stop and move on, the easier it gets! The perfectionist has the tendency to do this! It's better to continue on and then go back and revise. Just like that break (in podcast226, Tip #3), this allows your mind to become clear and see things from a fresh perspective. Plus, I've finally come to terms with the fact that no else will notice some of the nit picky things on which I am spending (wasting) time.


Motivation and Productivity Summary:
  1. Tip #1 Give the task at hand your full focus. 
  2. Tip #2 Get a jump start. 
  3. Tip #3 Don’t let insignificant details slow you down.

NOTES:

 
Get all the most recent episodes on iTunes or download this episode here:

Fit 228: Snacks, Stretch Relief, Increase Personal Productivity





 
Now available in paperback: "Mindset Makeover," available at The Book Patch.com.