Saturday workout

Need to get a high intensity workout in but don’t have a lot of time this morning?

Well you’re in luck!

Do each exercise for 30 seconds then rest for 15 seconds. Move on to the next exercise and repeat until you have moved through the whole workout. Rest for 2 minutes then repeat 5 times! If you want to really challenge yourself make the work times 1 minute and 30 seconds rest.

Jumping Jacks

Pushups- Regular or modified

Prisoner Squats

Walking lunges

Burpees

Stair or hill runs

Bear crawls on the ground (grass preferred here)

Make it the best day!

-K

 

 

Eating while traveling

There are many temptations when you are traveling. With the prevailing thought process of “I am on vacation I will eat whatever I want!”

While not limiting yourself is a wonderful, we must also keep in mind my favorite word.

Moderation.

It can be quite hard to stick to your normal diet when on the go. There are many obstacles that can appear. These can include but are not limited to, stress, lack of a place to cook, not many great options, time restraints.

Look over the menu, find options with the highest protein content. (The desserts are usually not the best place to start with this 🙂

The lean meats will be a great start, chicken, pork and fish are also good. Obviously a vegetation option would be a good substitute, however the protein content may be a bit lacking.  Protein will help keep you satisfied longer than breads or carbohydrates. If possible, get a mixed of carbs, proteins and fats. This will help you from getting all the sweets from the menu.

Make it the best day!

-K

Outcomes

The journey can be hard and trying. However,  the outcome is what matters. Is it what you intended?

Focus on what you intended and when it comes out that way, rejoice!

Be positive, work through the trying times and rejoice in your outcomes.

Make it the best day!

-K

Have you tried this?

A new time to wake up? A different dish from your favorite place to grab a bite. A twist on your favorite Friday after work hang out activity or spot?

Venture out to try something off your beaten path and no, you don’t need to check Yelp before you take the leap either!

Make it the best day!

-K

What’s in your backpack?

Notebook, phone, wallet, gym clothes, transit card, headphones….dreams?

Where do you want to explore? What drives your passion for working? Do you want to vacation, travel, sit in the back yard?

Each day that passes is a gentle reminder that our time is precious. Your backpack should be full of what you aspire to do.

Setting your intention and making your dreams become realities. Try not to make your pack too heavy. Take in your experiences, not all on your phone.

Pack your bag and live your dreams.

Breathe, look, love, repeat.

Make it the best day!

-K

 

 

Get by

What will you do today?

Enough to make it or will you make a difference?

Each morning we have a choice to do the bare minimum or exceed in just one portion of our day.

Go the extra step for someone else or yourself. Make a positive change.  Every little bit helps and makes a world of difference.

Make it the best day!

-K

 

Like a duck

Ducks let the water roll off their back. It’s not a bother to them.

A situation arises and we tend to hold on to the feelings and emotions.

Be like a duck in the means of letting the stress roll away. Learn to take in the situation, find a resolution and move on.

It’s a moment in time just like a droplet of water. There will be more to come and we need to deal with those as well.

Be like a duck. Resilient.

Make it the best day!

-K

Eat locally (travel version)

While you are traveling it is a great idea to eat at local hot spots. However, if you have a stove or cooking ability in the venue you are staying, take advantage of the local markets (Farmers and meat markets)!

They will have local fare that you can not get at home (if traveling abroad)

Regional specialties that are worth the sample. They may not taste the best or they could be amazing, take the chance! One of the most recent discoveries was black pepper Ireland Brie cheese. That was a real treat.

Try the local fare, cook it up and see the results.

Make it the best day!

-K

New to a city? Explore

When visiting any city there is a lot to do and see. We mostly plan out our big stops and important attractions.

However, if you have the time and curiosity, perhaps do a little off the map exploration. Start walking down side streets and new roads. Find different ways to where you are staying. Ask the locals the best place for food, drinks or dancing.

Go outside of your comfort zone to make the most of your travels. Take a chance and be rewarded.

The adventure is what you make of it, so make it something to remember.

Make it the best day!

-K

Stress?!

Stress is real. How do we deal with it? Stress can come in bad forms (work, business, personal) or positive (exercise).

Dealing with stress is crucial to having a positive outcome from the scenario. When negative stress is high in your life there are a few steps you can take to make it more manageable.

1. Find your breath. Slow and easy

2. Listen to soothing music, while closing your eyes

3. Take a mental step back, see the current situation and the big picture

4. Breathe, this is more important than you think

5. Take positive steps to progress and move past the current situation.

There are a multitude of options when dealing with stress. The most important one to do, is the one that helps you get through it. Find the best way that you deal with stress and implement it with a positive mindset.

Make it the best day!

-K