Day 3 Fitness Challenge and Health Tip

How is your determination going so far? It's a struggle I know, even for me to keep going everyday. There is always a million and two reasons you can't fit this into your schedule, but you know what we need to so is modify the schedule so you get these workouts in before your day takes over.

Exercises for today:

Walk/Jog challenge:

Walk 6 minutes, jog 1 minute for a total of 4 times. This is your 30 minute aerobic workout.

200 Frog squat Challenge Day 2:

See other post for video on how to do this one.

Rest 60 seconds between each set:

Set 1:    5

Set 2:    5

Set 3:    3

Set 4:    5

Set 5:    Max it out (least 5)

Total of 23 squats today and a 30 minute aerobic workout.

Healthy idea:

Lunch:

Turkey wrap

• whole wheat wrap
• 3 oz sliced turkey breast
• 2 tbs hummus
• 2 slices of tomato
• 10 baby carrots or any veg
• Water

Go out and enjoy your Tuesday! See ya tomorrow.

Staying Productive After Work

How do you resist the temptation to do nothing when you're not working? It's tempting after a long, hard day at work to just go home, lay down, order food and hit the sack but doing so means that your free time you can use, you're not accomplishing any of your personal projects and goals that you are passionate about. There is no shortage of ways to stay motivated and productive.

Get started as soon as you come home:

Body in motion tends to stay in motion, body at rest tends to stay at rest. Whether a few minutes or an hour, getting started soon as you get home will keep you in a work mode. Once you sit down, your odds drop to half of you getting the next thing accomplished.

Get out of the house:

If tempation is too great and the couch or bed is calling your name, take your project out of the house where you can work or learn something new. Head out to your local coffee shop, library or park.

Take just 10 minutes:

Give yourself no less than 10 minutes to work on your personal projects. If you feel like working a little more, than you can. The important thing is just getting started.

Love for your project:

Pick a project that you're passionate about and that you are naturally drawn to. You will be more likely to dedicate your free time if you are doing something that you love.

• If you pay for a class, you are more likely to show up.

Get some exercise:

Exercise is key to having more energy and hours in the day. Take a walk around the block and you will feel more energized and you will get benefits with more regular and frequent activities.

Not taking time to exercise? Make this the first  into your day will almost instantly have you feeling the results.

Schedule it, keep it!

Planning is  important, so think about your personal projects before you leave the office so you are ready to tackle it when you get home. You need a very SPECIFIC goal you want to accomplish and get started.

Get up earlier:

The earlier you go to bed, the earlier you can wake up and waking up earlier, you can carve out time in your morning to work on a project, read a book, or whatever you been wanting to do. Getting up early has other benefits, such as making the start to your day less stressful.

Forgive yourself:

Realize you won't be productive every night. Forgive yourself and pick up the next day.

Do you have any after-work productivity tips? Suggestions on how to stay motivated to work on projects after a hard day at work? Please share your comments.

Using your lunch break more effectively!

The importance of breaks in the workplace is to give you downtime to refresh, regain motivation and to refocus. Accept the break times and by concentrating on YOU alone will make you a lot more productive the rest of the day. Breaks will do great things for you if you use them effectively.

Ways to relax in the office:

• First of all this means - NO WORK!! If you have 15 minutes or up to an hour, use this as a designated time to unwind and let all the work pressures go. Sometimes this is as simple as enjoying your meal.
• Meditation- Set a small amount of time to disappear and let all your thoughts vanish. This alone can be enough to remove stress that built  up during the morning and you can approach the afternoon more clearly. You can take this exercise outdoors or to your car if you need a place for privacy.
• Lunchtime power nap- 20 to 30 minutes is right length of time for most people.

Use lunch break to free up time for later:

You can still get things done and not be stressed. Remember you're using time to do things that are helping you.

• Exercise- If you have 45 minutes to an hour, you can  use this time to go to the gym. If you do your workout during your lunch break, you won't find excuses why you can't exercise after work, plus you will gain some extra energy for the afternoon.
• Pay bills- Combine this with a good meal and watch a podcast or YouTube, you can enjoy yourself and do a tedious chore. Again, this frees up your after work schedule thus reducing stress after you get home.
• Give yourself something fun to do- Pick a fun project you've been dying to do or fun new app to explore and you will have a good time, and feel good that you accomplished something.

Don't forget to eat!!

Make lunch more fun by starting a cooking club at work. Enlist 4 colleagues and each of you cook a meal for everyone else one day of the week. Everyday you will have a home cooked meal and now your breaks will become a built in socializing.

So go ahead, make your lunchtime special! Remember to always make enough time for yourself.

Other ideas:

• Go shopping or run errands
• 15-30  minute walk
• Go to nearby park

Submit your lunchtime routines or suggestions!!!!!

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