Monthly Archives: August 2016

Follow through

Promised to take the garbage out?

Said you were going to make your bed?

Told everyone you were going to workout this afternoon after work?

Meet your friends for the softball game?

Whatever the promise or obligation is, bring follow through. Show up on time, complete the task. Showing up is half the battle in our day-to-day tasks. Be the one person people can count on.

It will not go unnoticed. You know when your friend or co-worker shows up late, it’s frustrating. When they are early, it’s a pleasant surprise.

Have the follow through so your circle can count on you. Accountability transfers across many aspects of personal and business life.

It also makes a difference.

Make it the best day!

-K

Pack the snacks

When there is a busy day ahead the last thing we think about is our food for the day. We know our schedule is busy with meetings and running around. However, we don’t plan for the healthy snacks we need to stay fueled.

By preparing healthy snacks the night before a busy day, you will be rewarded. It will keep your energy higher and you will not succumb to the fast food temptations.

The options are endless for grab and go snacks you can prepare at home. Here are some of my favorites!

  • Roasted non-salted almonds (or any nuts you prefer)
  • A peanut butter (natural peanut butter, no salt or oils added) and banana sandwich on whole grain bread
  • A cup of non-fat, plain, Greek yogurt with berries mixed in or whey protein isolate mixed in
  • A bag of your favorite veggies cut up. hummus or peanut butter for dipping
  • A smoothie you can made the previous night
  • Homemade trail mix
  • Avocado spread on a piece of toast
  • Quest or Rise protein bars

Make it the best day!

-K

Hydrate

It is easy to forget to drink water during a stressful day or week. Limiting your water intake may have an adverse effect on your performance both athletically and in the office.

If you have trouble drinking the prescribed 64 ounces a day, download a little app!

It is simple and helpful. It will let you know every 15 or 30 minutes when to drink some water. A gentle reminder, so you are not guzzling down glasses halfway through the afternoon once you have fallen behind.

Stay hydrated, stay focused, accomplish your goals.

Make it the best day!

-K

Yogurt Treat

Craving an ice cream dessert, but want to stay on track with your healthy diet?

Grab a cup or less of non-fat plain greek yogurt. Mix in your favorite fruit and top with a hand full of Cheerios. This will satisfy your sweet tooth and won’t be a button buster on your new pants.

If you want to add a little more flair to the dish, grill your fruit then throw it in!

Make it the best day!

-K

Jump start your Saturday

Wake up.

Stretch.

Grab a coffee.

Get out and go for an hour walk.

Chances are you have done three of the four above this morning. I am going to guess the hour walk hasn’t happened. Fear not! There is still time.

Get the blood flowing, bring a water bottle and enjoy these fall type temperatures!

Movement is the best medicine and it’s free 🙂

Make it the best day!

-K

Organization and leadership

Building your business requires a grasp on organization and delegation. No matter how large or small your company may be. As you begin to scale, your structure and hierarchy must also change and grow with you.

It is imperative to keep all team members on the same page as everyone takes on more tasks or new employees are hired.  As a move to scale begins or progresses, tasks and duties can fall through the cracks. This is where organization is key to success.

Each step up requires monitoring and leadership. The employees should know their responsibilities and what is expected of them. This is not to say micro managing is needed. Instead accountability and discipline are integral in this equation.

As a leader, you organize your team to set the business up for success. Each employee is well versed in the product or service and holds themselves to a high standard of success.

By allocating the correct resources and keeping the employees working toward a unified goal, the business will continue to scale and be successful.

As an owner, take responsibility. Lead by example everyday. Organize a winning team and attitude. A profitable product or service will result, all with a little side of customer satisfaction : )

Make it the best day!

-K

Invest in yourself

What propels you forward in life to learn new things? Why do we choose to learn a new language or make ourselves more appealing to future employers?

It is obviously a myriad of reasons, make more money, be better equipped for the future.

Whatever the reason may be the rationale remains the same.

It is always a good idea to invest in yourself.

Learn a new trade, learn a new skill, immerse yourself in a new language. The journey might have its ups and downs but you will come out a richer person. Not just in a monetary sense. Investing in yourself means you are understand the value of growing as an individual. It opens your eyes and mind up to new avenues you have never seen before.

Put the time and money into a new endeavor and become a learner. Always learn, stay connected to who you are and grow everyday.

Make it the best day!

-K

What’s on your shopping list?

There are a lot of temptations in the grocery store aisles. The sugary cereals, processed food and high sugar drinks.

Before going to the store it is best to make a list of things you need. This will help you avoid impulse buys (that usually fall on the not so healthy side.)

Be disciplined as you go through the aisle and keep your main nutrition goals in mind. If your main goal is to eat fresh and healthy as possible, stay to the outside of the store. The perimeter has all of the fresh fruits, veggies, and meats. In the aisles is where the traps lurk with processed foods.

The grocery store can be a place where your meal plan falters or really shines. Make it shine by being prepared, staying to the outside and using discipline.

Make it the best day!

-K

Routine

The school season has started up again and that means parents can get back in a routine.  Getting the kids off to the bus on time, picking them up after school everyday.

With routine comes freedom. There is a structure to the day Monday through Friday.

Use this routine and structure to your advantage. Plan you workouts around it and meal prep. If there has been a procrastination in hitting your workout goals of 3 days a week, now is the time to start.

Mark the days down on your calendar and make it happen. The routine is back in full swing, make it work for you!

Make it the best day!

-K

Progress

What makes a good workout? Is is the sweating, the music, an empty gym to yourself?

Many factors come into play. However, above all else one theme should ring true.

Progress.

It can be in the gym or in your personal life. If you make progress, no matter how small it may be, it is a success. Every step leads to a bigger step (as we discussed last week.)

Instead of doing 20 push ups for 3 sets for the sixth week in a row. Do 25 push ups for 3 sets…Progress!!!

Move past your norm, challenge your body and your ability to create new possibilities and realities in your life.

Make it the best day!

-K