Tag Archives: Energy Boost

Slight delay

To my loyal readers!!

Sorry about the delay in-between posts. There has been a lot of work going on behind the scenes (think of the curtain in the Wizard of Oz) to create a new logo and rebrand for 2017.

There will be more blog posts to come, they just might trickle out a little slower here in December. Kind of like molasses at this time of year…you know… 🙂

It has been a great year and new opportunities are around every corner. Remember to keep your eyes open. You never know where the next big step forward will come from.

Keep you positive affirmations going. Say them often and say them loud! (The car or shower is a great place for this) Your intent creates your reality, be as strong with your intent as possible. The return will be quicker and more fruitful than you could have imagined!

Take advantage of this wonderful Friday, rejoice that you woke up to live it!

Make it the best day!

-K

 

Dark mornings, great workouts

Before daylight savings time sets in, the sun is rising at what seems like 10am. Have no fear, it is actually only 7:12am if you’re in Colorado!

With the dark and cool mornings it’s hard to shake yourself out of a peaceful slumber. However, if you are consistent with a bed time and rise and shine time the process gets much easier.

Once you have that nailed down, it’s time to get moving. There is no better way to get the blood pumping and wake you up then some exercise. Get out for a walk, head to the gym,  do some in-house Yoga. Whatever your exercise of choice is…DO IT!!

Burn the extra calories and give your body the energy boost it needs to combat the dark fall mornings.

Make it the best day!

-K

Unplug weekend

The weekend is here and it’s that time again to…unplug!

Pick a day or two this weekend to set the phone down, leave it inside. Turn the iPad off and get outside into nature. The weather is quickly becoming prime for exploring and getting good exercise.

If you decide to take the weekend off from electronics then read both of this weekend’s blog posts on Monday! The body always needs a reset and same goes for the mind.

Take in the sights and sounds of nature this weekend.

Unplug from your devices, connect to nature.

Make it the best day!

-K

Morning Commute

Stressed out about the commute to work tomorrow? Unless you are walking or riding your bike, chances are there will be a car drive, bus or train ride involved. How can you turn the stress of a morning commute into a pleasant trip?

Select music that is calming and has those good vibes. : )

Try to avoid music that has an over aggressive tone and speed. It will amplify the stress of traffic. Find some surfing tunes, classic samba or flamenco. Pleasant feels will follow, guaranteed.

If you don’t have to drive to work, pick up a good book or the paper to read. Expand your knowledge or find and enjoyable book that will take your mind on fun journey.

There are many things that can derail a good morning. Take it into your hands to make your day the best it can be from the start.

Remember your actions determine your outcomes. Be positive and enjoy your Monday!

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

 

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

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

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