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Unstuck! Bust Your Rut And Experience Immediate Results

April 6, 2012 by Featured Author Leave a Comment

IN A RUT?

Hit a dry spell? Down on your luck? It’s time you get unstuck!

We all find ourselves in the doldrums from time to time. Sales slump? Lacking motivation? Feeling under appreciated? Enough with the pity-party. Let’s bust your rut!

Remedial Rut-Busting

Whether you’re in an interview slump or a sales slump, here are five basics for busting your rut:

Exercise! You’d be surprised how quickly your reality changes when you change your body chemistry. And that’s what exercise does. Be creative about they type of exercise you engage in. Sure laps on tracks and in pools qualify…as do the stairs in your office. But why not make it more fun? Create your own par course. Design your own mini-triathlon when you pick three favorite modes of exercise. Learn a new sport this year to exercise your body. Exercise can include activities as diverse as soul line dancing, Brazilian caparei or Bikram yoga.
Change your menu. Review your meal menus and make some healthy substitutions. Start with a breakfast that includes protein, fruits and yes — even vegetables. For lunch and dinner limit red meat, and avoid processed meat. Hydrate yourself throughout the day: aim for 6-8 glasses of water a day. Enjoy dinner before 7:00pm, to allow your body to digest and metabolize food fully before you hit the La-Z-Boy or go to bed. If you still crave alcohol, I recommend Loft Liqueur, an organic liqueur that’s healthy and mixes well with other beverages.
Alter your routine. Change your rote patterns and processes. Alter your timetable, change your mealtimes, commute route, etc. You can even alter your seat at your meal table to change your perspective and experience. The variation will refresh you and add more vitality to your daily experience.
Costume Change. Review and upgrade your wardrobe. Are you wearing the same ensembles, same shoes and same colors (hopefully not on the same days!)? Change your wardrobe, enjoy a new hair style or even consider a new fragrance.
Seek out new perspectives. Conferring with others can give you new perspectives on old problems. Whether you seek the counsel of a loved one, member of the clergy, your mentor or a subject matter expert, discussions with others will offer you fresh ideas and help you bust your rut. Dig out of your rut through dialog. [Read more…]

Creating YOUR Personal Stress Management Plan

April 3, 2012 by Scott "Q" Marcus Leave a Comment

by Elaine Dumler

Part 3 of 3 (part 2 can be found here)

Stress is very personal, and so are the things in your life that create your stress. First, identify what “stresses you out” and make a management plan that works for you and your family. Begin with your “To Do” list.

Prioritize

When your “To Do” list becomes overwhelming, the stress it causes seems unbearable. You need to get that list down to a manageable size and here’s how to do that:

1. Write down everything you need to get done on List #1.

2. Divide a 2nd sheet of paper into three categories:

Critical – These items must be completed immediately because people or deadlines are depending on them. Some tasks that create conflict or are emotionally difficult to do should be placed here too.

Important – These tasks are not as immediate as critical, yet still urgent.

Postpone/Delegate – This category is a true stress reliever because it lets you delegate tasks. These tasks can slide for a bit while you tend to those on the critical list. Is it a task you can hand off to someone else? That takes it from your plate and may even work into another’s specialty area.

3. Now, return to list #1 and go through each item one at a time. Honestly determine where to place each task on your category list. You should have a new priority list that is fairly evenly divided among the three categories. This is more manageable.

4. Begin to tackle your tasks with the list under “Critical.”

Try to set a few specific times during the day when you’ll respond to email.
At the start of each week, review what needs to be done so you have a good idea of what’s coming up.

Organize

You’ll find extra time in your day if you organize areas of your life to enable you to function more efficiently. [Read more…]

Motivational Exercises for Weight Loss

March 22, 2012 by Scott "Q" Marcus Leave a Comment

How long can you sustain a workout regime without the presence of motivation?

Motivation in any form can keep you energized and move your goals in the direction of weight loss. The key point here is to be really consistent in your work out regime. When we start going to the gym, we are usually very excited and motivated, but slowly the motivation part fades away and it becomes like a heavy routine task. We lose our energy, our stamina and start cheating on ourselves by not going to the gym or, going and not working out enough.

It is a challenge to keep yourself motivated and you should keep few key points in mind.

Always keep the workout stuff like your bag, clothes, and shoes handy. They should always be packed and in front of you. This will eliminate the chances of preparation time which is a major factor behind people’s laziness.
Motivation itself is not enough to sustain you through your plan. You need to comprehend it along with commitment. Where commitment and motivation join hands, it becomes a tough and super master plan.
There can be challenges which pose as a hurdle in front of you. Let your commitment take the lead and overcome all the obstacles. By slightly altering your routines, you can adjust the work out regime in between.
Along with the workouts keep a check on your intake also. Substitute high calorie foods with low calorie fibre rich food. When the body is stressed, you tend to gobble up anything. Keep proper control on your diet and de-stress and detoxify.

HOW TO KEEP YOURSELF MOTIVATED

Make time for yourself: Keep some time aside for yourself in your busy routine. The brain and the body need some time for themselves in order to maintain a good balance and a great output.
Count the calories: Whenever you follow a weight loss schedule always count the amount of calories or fat burned. This gives you a high and you are motivated to workout more.
Variations: Don’t just follow the same exercise regime over a period of time. Keep on trying new things and mix and match exercises. Our bodies tend to develop a resistance against a certain type of regime and stops losing weight. Try gyming, pilates, aerobics, kickboxing etc.
Blogs and Forums: Read about people who have successfully lost weight or have tried new methods of losing weight. A certain set of combinations may be more successful than the others. People on these types of forums share their experiences and share a common objective.
Pay yourself: Give yourself a reward after losing every 2 kgs. This will keep you going and will remove the element of boredom in following the same diet or exercising routine.
Exercise together: Get enrolled in a class or join the exercise regime with a family member or a friend. This really keeps you motivated as all the people in your group share the same goal and are working out together. This also satisfies your craving for being social.
Hire a good trainer: A good personal trainer is one who can not only put an impact on your body, but your brains too. He is not only there to guide you but to boost you when you lose will or energy.
Put notes and pictures: Put motivational quotes everywhere in the house. Stick pictures of slimmer you on the refrigerator or in your room. This will help in keeping you on the track to lose weight.
Stress out: Exercising boost adrenaline which helps in relieving the stress and forgetting the worries. If you feel tired after coming from the office, hit a gym. [Read more…]

Guided Meditation: A Powerful Tool for Transformation

February 28, 2012 by Scott "Q" Marcus Leave a Comment

by guest author Johnathan Parker
Making guided meditation part of your daily routine can help you find inner peace and tranquility, reduce stress and transform your life.

Physically, guided meditation can help you relax, increase the oxygen circulating to muscles and even increase your energy. Emotionally, you may find yourself better able to handle crises and stress after meditating. Mentally, the practice can unlock creativity and increase concentration. Through guided meditation, you can learn to let go so you can discover your true self.

1. For your first meditation session, clear your schedule for at least twenty minutes.

Schedule your meditation for a time that you will not be interrupted by other commitments. Go to a quiet place where you will not be disturbed or distracted. Being able to focus on your practice is essential to exploring your greater consciousness.

2. Find a comfortable position.

There is no need to twist yourself into an advanced yoga position when meditating. Most people prefer to sit in a chair or on a cushion. Although laying down may be most comfortable, you risk falling asleep while meditating. Wear loose clothing and dim the lights, light candles or pull the curtains down. The goal is to create a very comfortable space that is not distracting, so do whatever feels best to you.

3. There are two ways to begin your guided meditation.

First, you can begin by drawing deep breaths into your lungs. Inhale through your nose and exhale through your mouth. It may feel awkward at first, but your body will soon adjust to the breathing rhythm and you can focus as the air enters and leaves the body. The goal of this practice is to relax your body and mind before meditating.

The second option is to use visualization techniques to calm and relax both body and spirit. Picture yourself in the outdoors. You may be relaxing under a tree or dipping your feet into a rippling stream. Whatever landscape you choose, imagine the sights, sounds, smells and sensations you would experience there. Think of the fresh, cool air, the song of birds twittering above or the sweet aroma of blooming roses. As you add details to your mind’s picture, you will start to feel more and more relaxed. [Read more…]

Recognize Stress Before it Kills You!

February 23, 2012 by Scott "Q" Marcus Leave a Comment

by Elaine Dumler

Part 1 of 3. (Part 2 can be found here.)

Everyone suffers from stress at different times throughout their day.

We all know that “good” stress can peak your adrenaline and actually help increase your performance and abilities in getting a job done. This kind of stress is critical on the battlefield. It’s when stress begins to control us, instead of us being in control of it, that it turns into “bad” stress. This decreases our ability to react and respond properly in situations and can be damaging to ourselves and others. Stress, much like high blood pressure, can be a “silent killer.” In a three-part series on Stress, we’ll look at how to recognize stress, what you can do to reduce stress, and how to create a stress management plan.

What is stress?

Stress is the response your body makes to outside anxieties and stimuli that may seem out of your control. Most stress is normal and necessary to our overall physical and mental health. “Good” stress allows us to become protectors of those around us in dangerous situations and triggers a lifesaving “flight or fight” response. Stress levels depend on the degree, intensity and frequency of demands put on us. When does stress cross the line and become harmful? When it has a negative and prolonged affect on your moods, physical health, aggression and the people around you.

Become aware of stress symptoms.

Always be aware of your own body and when it’s acting in a way that’s not normal. Stress shows up in many different ways and can often be overlooked or interpreted as something different. ALL of these symptoms don’t have to be present, just a few at a time.

Look for:

Symptoms that resemble a heart attack – chest pain and shortness of breath
Prolonged increased blood pressure
Outbursts of anger
Feelings of “helplessness” and depression
Withdrawing from normal activities and people
Not responding to true danger around you – misinterpreting the situation along with confusion
Dizzy spells, weak muscles and trembling, disorientation
“Butterflies” in your stomach
Frustrated thinking in problem solving and decision making
Headache, sweating and “clamminess.”

Are you more susceptible to stress?

[Read more…]

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