No Time to Exercise? Here’s A Way To Squeeze It In!

Work, kids, the house, the spouse, the boss, the folks, no sleep—we get it! You want to exercise, and even though you feel like you’ve got no time, we gotcha covered.

Time for Class?

Who doesn’t love an amazing, 90-minute aerial yoga class? Pilates with pizza would be perfect, too. But where does that fit in the schedule? If it can, that’s outstanding. Congratulations. But the likely reality is, the best stretch you’re getting in the morning is reaching to shut off the snooze for the fourth time or grabbing the door jam to keep your balance on the way to the baby’s room for the fifth time.

Home Gyms

If you’re fortunate enough to have a treadmill at home, best odds is that it’s either unplugged or acts as a hanger for flat-dry laundry. Too bad the Stairmaster is in the garage where it’s 109 degrees on a cool day. We joke, but that’s because sometimes you have to if you don’t want to scream—or cry.

Here’s the gold at the end of the rainbow. Your home really can be your gym. You don’t need “special” equipment. Your classes can be as long or short as fitting to your needs. It’s free. You just need imagination, courage, and a passion for an endorphin rush, a visible muscle under your skin, and/or a lower number on the bathroom scale.

The Secrets are Revealed

Here’s an exercise plan that won’t cost you anything but your commitment. Please don’t mock the suggestions if you feel they’re old school. No one’s laughing at classics like Mustangs, strobe lights, or Bob Dylan, right? Some things maintain their value… Here’s the obligatory checklist to start:

  • The key is to keep your heart rate up.
  • If you can integrate aerobic and anaerobic, you’ll be the master.
  • If you can combine aerobic, anaerobic, and strength training, we bow to you.

Your Options

This is the “secret.” We’re going to list all the (high impact) great aerobic exercises you can do at home, no problem, and hopefully with sweat. Mix and match and create your own circuit.

All you need is a) good training shoes; b) space so you don’t trip or fall; and c) add other stuff (like weights, balancing, or stretching) during the exercises or later when you get a chance. Also, on any positions that include a plank, you may opt to use that moment to do a pushup if you feel up to it.

1) Burpees. You’re going to have a love/hate relationship with these! Squat to the floor. Jump your feet to a plank position. Jump back in and stand up. That’s it. You burn 100 calories in 10 minutes. (So in 5 minutes, you’ll burn 50 calories!)

2) Mountain climbers. These are obnoxious too, but they work! Begin in a straight-arm plank position and then run (not jump, run) your knees in and out, in and out. This is a great calorie burner and core and shoulder strengthener.

3) Bear crawl. Think “traveling plank.” Begin in a squatting position, walk your hands out to a plank, then walk them back in and stand straight up. Repeat. You can growl during this exercise.

4) Squat jumps. Begin from a squat, as the name implies. Keep shoulder-width space between legs and your feet pointing forward. Now jump (as high as you can) and land (as gently as you can) back into a squatting position. These burn calories, raise your heart rate, and build leg strength.

5) Jumping Jacks. These need no explanation—just like buckling a seat belt. Just raise your arms high with each jump to increase heart rate and make them worthwhile. Some moms can’t do these for certain reasons. Don’t worry, just jog in place instead and raise your arms.

Showing up is everything. Give any exercise your best effort and whatever time you can. And while you’re doing it, let the rest of your world’s worries fall away. Enjoy!

For other tips on exercise, clean living, and family check out www.GetThrive.com

 

Is Work/Life Balance Even Possible?

How do we find the perfect work/life balance?   This is a question we have all asked ourselves but many of us don’t sit down and plan the solution?  If you are an entrepreneur, this is an essential undertaking to keep your family, sanity, and productivity all in check.  How do we manage and achieve it all?  Following some essential steps, it’s possible to navigate a business in a positive direction, while keeping life organized and in a state of equilibrium.

 

TIME MANAGEMENT IS KEY

Managing a business may seem as simple as a business plan, achievable goals, and deadlines, but what happens when there is an entire team to manage?  Tracked communication is a great way to open up conversations amongst a group, in a time efficient manner.  Examples of websites which accomplish this include: www.asana.com , www.trello.com  www.monday.com.  They help specifically project manage either an individual or a team by documenting workload, schedules, and assignments.   Using a tool like these sites allows the team to visualize their work day each morning, so attainable results are achieved by the end of the day.

Staff also now have the advantage of viewing their personal goals and timeframes, while also interacting with the other team members.  Many of these websites have a free version or trial, which makes it easy to explore.  The following points, will not only help in the work place, but with life in general too:

  • Invest in a project management app/website and populate it with weekly/monthly team targets
  • Set realistic daily deadlines, with accomplished tasks ticked off from the previous day. There’s a motivational satisfaction when jobs are crossed off and the team will see results.
  • Management should not overstretch their staff. There are only so many hours in a day.
  • False promises should not be made to clients.
  • Smaller tasks should be outsourced. A Website like peopleperhour.com is a convenient resource.
  • If a deadline looming, switching off email for a period of time can help prevent distractions.
  • Get away from the desk. If high speed wifi is available, almost anywhere can become an office, where work can be accomplished while sipping that latte.

 

LIFE BALANCE

Trying to please everyone can be mentally and physically exhausting.  Set limits and don’t be afraid to say no.  It is proven that a work-life balance leads to higher levels of productivity.  It is possible to achieve results without compromising happiness:

  • Carve out time everyday for friends or family, no matter how hectic life is. Happiness at home will project positively on to work place performance.
  • All work and no play can lead to stress and a severe case of dull person syndrome. Switch off the phone and partake in activities like exercise or hobbies.
  • Weekly/monthly responsibilities at home should be shared, if possible, so they do not creep into work hours.
  • Take time to be healthy. Eat right, sleep 6-8 hours, aim for some sort of activity each day, even if it’s just a walk.

We are all trying to succeed within a small space of time, and how we manage that time shapes our success and happiness.  Self discipline and organization are tools that can help achieve that. LIVE TO WORK is so yesterday, the future is WORK TO LIVE. There may be a few hiccups along the way but with determination and focus work-life balance can be accomplished.

 

To learn more about work-life balance, check out GetThrive.com

 

References

www.asana.com

www.trello.com

www.monday.com

www.peopleperhour.com

 

 

Useful Parenting Tips for Raising Teenagers

Having a positive and healthy relationship with your teenaged kid may seem like an impossible task for many parents, but it is actually not. There are many ways you can influence the adolescent’s life by implementing positive parenting. Many parents make the mistake of thinking that they will have no effect on a teenager’s behavior no matter what they do. When in reality, it is essential that the parents play an active role during this time of their child’s life. It is during this time that the teenagers are experimenting by making various and sometimes careless decisions. If parents do not have a close relationship with their children, they are at a risk of losing an emotional bond with them forever.

1.     Understand

The first step to establish a positive relationship with your child is to understand why they act unpredictably. By studying researches and understanding the changes taking place in the body of your adolescent child, you will be able to better understand what they are going through.

2.     Establish your Role

It is not enough that you act as a parent at all time and it is not recommended to act like a friend always either. This is why you need to make sure you have established your role as both a parent and a friend. There should be no confusion about the role, and you should be able to shift between the two roles at just the right time.

3.     Schedule Time Together

It is extremely important that you spend a significant amount of time with your teenage child. As a parent, you cannot afford to create any distance since it can have damaging effects on your child’s personality. Thus, it is important that you schedule a time during the day where you can have a heart to heart with your kids.  Make sure you always have meals together and discuss their day with them.

4.     Communicate

Your child should never feel as if you are interrogating or investigating them or else they will stop all communication with you. Thus, at all times make sure that the lines of communication are open and the way you communicate with them reflects a lack of judgmental behavior. Ideally, your teenage child should be able to share everything about their life with you without having a second thought.

5.     Have Expectations

Being a parent of a teenager does not mean that you quit setting expectations from them. While you may feel that your child does not look favorably upon what you expect of them, they are actually in need of a direction from their parents and setting expectations helps them get it. Keep informing them of the damages that certain behaviors and actions have on their lifestyle. These expectations will make the teen feel that there is someone looking out for them. They will also feel good about meeting those expectations.

Bottom Line

Creating an environment that makes the teenage child feels welcomed and secure is an essential part of bringing up a positive teen. Thus, as parents, it is our role to make sure that we do everything that we can in order to create a better future for our adolescents.

For more articles about raising kids, parenting and family fun, check out GetThrive.com

The Teen Formula Book

 

 

 

 

An Advanced Guide to Family Goal Setting

Do you ever compare yourself to other families and wonder how they’re so “together” and “successful”? It’s highly likely that they practice goal setting. Well, there’s no need to feel perplexed any longer. Read on, and hopefully your family will benefit from our advanced guide, which will help you understand why family goal setting is essential and how to best approach it.

 

Score! Another Goal for Our Team!

Who said winning isn’t everything? The sentiment is positive, but the truth is that deep down we all want to be winners. And when it comes to our family, we want the best for everyone—as individuals, and as a team. That’s why goal setting is so incredibly important.

In sports, teams and players have objectives and an aim. In business, administration, management, and workers create goals to build and improve their organization. The same applies to families. If you want to be successful, setting intentions individually and as an entity should be a priority for your family.

There are many things to be gained from family goal setting. Some of the most valuable are:

  • Self-discipline, Willpower
  • Learn communication skills
  • Practice empathy
  • Strengthen bonds

 

An Advanced Guide to Make You SMART

Back in the late 1960’s, a doctor by the name of Edwin Locke published a paper on the significant benefits of setting goals in an organization. Then, in 1981, George T. Doran expounded on Locke’s findings and published the paper, “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.”

Those letters were an acronym for setting goals successfully in business. As it turns out, implementing S.M.A.R.T at home translates beautifully as well. Your family can follow the main principles, too.

 

  1. Specific. Make your goals specific. If, for example, the family wants to go on a summer vacation, choose a specific place. Discuss how you will get there, where you’ll stay, and for how long. Now you can decide on a budget; that will be one smart goal that can help you get to Hawaii or to go on whatever adventure you’ve chosen.
  2. Measurable. You’ve all decided to cut shower-time in half. That will save on the water bill. You’ve all agreed to give up the 200 channels on TV. That will save on the cable bill. Each month you can measure what you’ve saved and put it towards your trip.
  3. Attainable. Can you really get to Hawaii just by saving on a couple of monthly household bills? Probably not. So, what will make the trip attainable? Perhaps the parents/adults agree to work overtime twice a week. Maybe the kids sell all their old sports equipment on Ebay. Now it’s more likely that you’ll reach your monetary goal.
  4. Relevant. Now that we’ve created specific, measurable, and attainable goals, is the overall goal relevant? Can we really get to Hawaii by the summer when it’s already January? The family realizes they need more money or more time. They discuss other ways to save or earn, but, realistically, the amount they need for their vacation will take more time to amass.
  5. Time-Bound. We’ve decided on a timeframe. Our goal can be realistically met within a year. We will go to Hawaii next January. This will give us the time we need to meet our budget, and also allow for unforeseen life-things that may set us back slightly. And besides, we are excited about going tropical just when it starts to snow at home!

 

Some sources consider S.M.A.R.T. as Specific, Measurable, Attainable, Relevant, Time-Bound; others use Specific, Measurable, Action-Oriented, Realistic, and Timely. Either way, the principles of the goal settings are acutely similar and effective.

 

Ohana Means Family!

The great philosopher Lilo (from the Disney film Lilo and Stitch) taught us that Ohana (in Hawaiian) means family. “Family means nobody gets left behind or forgotten.” Just like when families set goals and work toward a common aim, everyone wins.

Some typical goals families set for themselves are:

  • attitudes/communication
  • education/school/professions
  • finances/budgets
  • health/physical activity/eating habits

 

Good Goal-Setting Habits

1) As a family, showing each other respect by listening and being open-minded is extremely important. Each person should be involved in setting, implementing, and achieving the agreed-upon goals. Even young kids can be included—you just need to get creative.

2) Writing down the goals can be used as a guide. Keep the list somewhere everyone can see.

3) Keep the list manageable and attainable. Too many goals can become complicated and distracting. Stick to a few essentials and persevere.

4) Make a plan for the family to meet every so often and review the plans. How are they going? Check in with each other. Add, delete, or make changes when you meet. Discuss strategies. Follow-up is important to measure success but also to remind everyone of the goals. Review and reflect.

 

Adhering to this advanced guide should help your family be the best it can be. Through goal setting you can reinforce bonds between one another and become stronger as a whole. May your family achieve the satisfaction and success you desire and work so diligently towards. For more tips on family health and parenting, check out other articles on GetThrive!

 

Sources:

http://www.familieswithpurpose.com/family-goals/

https://www.achieveit.com/resources/blog/history-evolution-smart-goals/

https://www.acpeds.org/personal-and-family-goal-setting

https://www.scrapbook.com/quotes/doc/31173.html

https://tfalc.com/blog/setting-smart-goals/

https://www.acpeds.org/personal-and-family-goal-setting

 

 

How to Completely Change Your Eating Habits in 2018

If you were completely honest, could you identify which of your eating habits do not service your best health? And, once you pinpointed those habits, would you be willing trade them in for something better? If so, read on to learn how you can completely change your eating habits in 2018.

Let’s Dish on Not-So-Great Eating Habits

 

With the New Year often comes a list of behaviors we’d like to change or improve. One of those items on your list might be the way that you eat. Before we can fix it, we need to recognize it. If you’re having difficulty zoning in on your specific not-so-great eating habits, perhaps the following list can help.

Do you…

  • Skip meals and then overeat?
  • Eat late at night?
  • Eat junk food because it seems convenient?
  • Eat when you’re not hungry?
  • Eat on the run or standing up?
  • Eat when you’re stressed or depressed (emotional eating)

If you indulge in any of the above practices, you’re not providing your body with the best health opportunities possible.

 

How to Make Changes in 2018

 

Eating habits can be a tough nut to crack when wanting to make changes. The desire can exist but the motivation and information may be lacking.

As for motivation, keep in mind that when you make healthy eating choices, you can extend the quality of your life. Excess fat (and toxins) from processed foods and chemicals (including sugar) can lead to heart disease, heart attack, stroke, type-2 diabetes and some forms of cancer. Motivation can be to get healthy/stay healthy/live longer.

As for information, below you will find several suggestions on how to make changes in your eating practices.

 

1) Eat breakfast. If you’ve had a good night’s sleep (7 hours or more in a row), then your blood sugar needs rebalancing when you awake. After all, you’ve been fasting. Clinical dietician Dr. Christy T. Tangey reported, “Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI.”

 

Refueling at the beginning of your day:

– makes you more alert and focused

– makes you less apt to snack or binge eat

– boosts your metabolism (and helps you burn more calories throughout the day)

– sets you up for a healthy day of eating and productivity

 

Sitting down to a plate of eggs, bacon, and toast is not ideal. However, scrambling a couple of eggs or eating a hard-boiled egg are good choices. Oatmeal is quick and healthy, as is yogurt with no-added-sugar granola. A fruit and veggie smoothie with a good fat (flax seeds, almond butter, or avocado) is another great option.

 

2) Keep healthy foods nearby. When you start feeling hungry, grab an apple, a carrot, a celery stick, popcorn (no butter), or a handful of nuts. It’s OK to snack; in fact, it’s preferred as opposed to getting too hungry and then overeating at your next meal. Keeping your select foods with you can come in handy when you’re stuck in traffic, preparing a meal, or when you don’t want to eat the cake at the office.

 

3) Control portions. We don’t need a lot of food—we just need the right ones. Your plate should consist of half veggies and the other half a combo of protein, whole grains, and good fat. This can be achieved on a salad-sized plate. Don’t eat directly from a container or a package—you can easily lose track of how much you’re eating.

 

4) Finish eating way before your bedtime. Going to bed on a full tummy is an awful idea. But, even a small bowl of ice cream or a glass of wine can affect your weight, metabolism, and the quality of your sleep (from the sugar content.) Brush your teeth after dinner; this may prevent you from eating again before bed. If you get a craving, soothe it with a slice of fresh fruit or fruit-infused water. Golden milk has also shown to promote better health when drinking it at least an hour before turning in.

 

5) Replace sitting around snacking with something else. Instead of watching TV and munching on corn chips after work, deliberately chose an alternate activity. Join a yoga class or a Bunco game, take a walk, practice an instrument, or get involved with anything that can distract you from bored or binge snacking.

 

6) Sit down and slow down. Eating should be done mindfully. It’s a process that is nourishing your body to keep you healthy and alive. It justifies your attention. Try not to eat standing in the kitchen. Pull up a chair and take a few minutes to relax and enjoy. (Food is a good thing!) Slow down your eating process, too. It takes your brain up to 20 minutes to notice you might be full. You can avoid overeating by taking smaller bites, chewing longer, and drinking water in between. Using silverware also helps; eating with your hands often makes you eat faster.

 

Hopefully, changing your eating habits makes the top of your New Year’s resolution list. With motivation, information, and action, you will rock it! Best of health in 2018 and many future years to come.

 

Sources:

https://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and-how-to-break-them.aspx#10

https://healthyforgood.heart.org/add-color/articles/healthy-snacking

https://www.pennmedicine.org/news/news-releases/2017/june/timing-meals-later-at-night-can-cause-weight-gain-and-impair-fat-metabolism

https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast

https://getthrive.com/sugar-hiding-get/

 

 

How to Get “You Time” After the Holiday

Everyone’s gone back home. Or you’re back home. It was just first of the many “big” holidays, and you’re already exhausted. Here are some “healthy” ways to communicate your state of mind.

Spa-free Communication

Not all of us can afford to go to a spa for three nights to wind down from the stress. Sure, we may have had a day or two off from work, but the holidays are a different kind of work. Regardless if they’re fabulous and you’ve anticipated these dates, they still take a toll once they pass.

Calm, quiet time is necessary. You know that book that you want to cuddle up with? It’s never getting opened unless you let everyone know what’s going to happen. How about binge-watching that British series? Instead, you’ll be viewing Zootopia for the fifth time if you don’t speak up.

In your gentlest, friendliest tone, feel free to express to your friends and family that you have some ideas of your own.

Sample Questions and Responses

“Mom, can the soccer team come over for leftovers tomorrow?”

“I’ll be happy to pack a large cooler of food and drinks, and y’all can take it to the park for the afternoon. Bring your key because I’ll be home napping.”

***

“Can you make pancakes for breakfast?”

“I certainly can. Which day in 2017 would you like?”

***

“I have nothing clean to wear to the party tonight! Can you do the laundry?”

“Here’s $5. If you run down now, the Goodwill should still be open.”

***

“Honey, what are making you for dinner tonight?”

wait for it….. “Reservations.”

 

Alerting and Taking Action

So many people are used to relying on us that we really have to verbalize our needs sometimes. If you’re exhausted from cooking, cleaning, hosting, listening, driving, etc., you just have to let everyone know that you’re not at full steam.

When we become depleted of energy, it causes crankiness, shortness, and many times, miscommunication. Finding clear, kind ways to tell your family and friends what you need is necessary.

Once you’ve given notice, take the “you time!” Again, it doesn’t have to be an exotic vacation or a shopping spree. It could be curling up in bed with a piece of that delicious apple pie. Maybe it’s just going to the park with your dog. Perhaps you just want to sit and stare out the window.

Communicate and then un-plug. Let yourself relax, and e stay away from social media and the telephone. Allow your brain to turn to mush and rest. You deserve it! (Besides, you need to rejuvenate for the next shindig.)

 

Digital Dilemma: Too Much Screen Time

Screen Time

We see them everywhere: screens. Our computers have screens. Our tablets have screens. And our phones have screens. The amount of time an average person today spends looking at a screen is more than shocking. But what is all that “screen time” doing to our eyes?

Digital Dilemma

You want the facts? According to numerous reports, approximately 30 percent of people spend nine or more hours staring at a screen each day. And the effects? Eye strain from hours of screen time can cause eye irritation, dryness, fatigue or blurred vision. These symptoms are becoming increasingly common.

Break it Up

One way to help mitigate these risks is to take frequent breaks from looking at a screen. This is obviously difficult as most jobs today require using a computer at least part of the day, but taking frequent breaks such as going for a walk can help significantly.