IT’S ALL IN THE TIMING!

Unleash your full potential!

ITS ALL IN THE TIMING

(This is part two of a two part series on nutrition and exercise. for part one read FOR YOUR OWN GOOD!)

The human body is a complex biological machine.  Your brain is the most incredible computer in existence, but many of our biological functions operate automatically with an innate intelligence. We do not need to tell our heart to beat, our lungs to breath air, etc.  Like any machine, there is a natural rhythm and flow of operation, and an energy source must be maintained to provide power.  When we disrupt our normal rhythm of operation, or our source of energy by altering our diet, we throw our body into chaos. The innate intelligence of the body will take counter measures to assure survival.

Whenever we do not drink or eat at regular intervals the body will automatically enter starvation mode. A person can be starving and dehydrated while being overweight because the body has slowed down, or even shut down key metabolic functions because the flow of nutrition was disrupted.

In order to reach your full health potential, a conscious effort must be made to maintain a regular schedule of nutrition and exercise.  When you enact a strictly regimented diet and exercise plan you unlock your bodies full potential. It can recover quicker for illness or injury,  fight infection better, and last longer. You have the potential of adding years to your life, and that worth more than any amount of money. Your HEALTH is your WEALTH!

Let’s call it a day!

A day is 24hrs, and most active people break these up into three equal sections more or less. Although the can vary slightly from person to person, for argument’s sake let’s assume we sleep 8hrs, work 8hrs, and play 8hrs. (Play meaning anything that is not work) The body’s innate intelligence uses these established sections as a basis for setting our biological timing. Our body is most ‘happy’ when everything is ‘normal’ and regularly occurring. We maintain  an normal sleep cycle, eat proper nutritional meals and snacks at regular intervals, and exercise at about the same point.  When these conditions are met, we USUALLY have a healthy, functional metabolism. (Sometime years of neglect, prescribed medications, or advancing age will mess with our metabolism, in which case it might be wise to seek the advice of a qualified medical professional.)

BREAKFAST TIME!

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The English word we use for the first meal of the day is a combination of two words BREAK and FAST.  During our 8 hour sleep cycle, our intake of nutrition was cut off. We expended energy maintaining our life functions, and we expelled water vapor in a breath. Some of us may have awakened during the night for a bathroom break. As such, our body has been experiencing a period of fasting, and we BREAK that FAST with our first meal. All of your meals should be a balanced combination of the seven major nutrient classes : Carbohydrates (carbs ,or glucose), Lipids (fats), Proteins, Dietary Fiber, Vitamins, Minerals, and Water.  ESPECIALLY water! You should have water with EVERY meal, and at regular intervals throughout the day, such as right after waking, after exercising, while being exposed to extremes of heat, and before bed.    

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Avoid fad diets that restrict or totally eliminate any of the vital nutrients for life, and instead focus on BALANCED meals. Totally eliminating fats is not good for you, nor is cutting out carbs. Not getting enough protein is also very bad. If you aren’t getting enough vitamins or minerals in your diet, you may have to take some supplements, but healthy nutritious foods SHOULD supply many if not all of your recommended daily allotments.  Vitamins and their connection to our health  were discovered over a hundred years ago. Originally ‘vitamine’, the term was coined in 1912 by Casimir Funk. Multivitamins have been around for decades,  but every vitamin company out in existence will claim their ‘wonder pill’ will meet all your needs and is better than their competitor’s product.  Some vitamins can even build up in our bodies if you take them too often, reaching toxic levels. Some our body can’t store at all, so we need a regular supply.  There are OVER forty major vitamins and minerals, and the amounts needed vary by individual.

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KEEP IN MIND: The nutritional needs of the professional athlete in training for competition are VERY different   than the average ‘couch potato’. The Standard American Diet (SAD) is about 2000 to 2500 calories per day, 30% each from fats and protein,  with the remaining 40% from carbs.  Athletes require a higher amount of protein in their diet, and a higher caloric intake. For example, a runner racing in a half-marathon will burn approximately 2000 calories during the race. This is why food is provided after sports.

Also after a period of prolonged exercise, or a sporting event your muscles require vital nutrients immediately! You have a 45 minute window to replenish expended energy stores to feed and repair damaged muscle fibers. Proteins and amino acids are vital to restore and build muscles after strenuous workouts.   This is part of the natural timing of a healthy metabolism.

Your muscles operate in three phases

The Energy Phase This is when your muscles are burning stores of glycogen to produce the levels of energy needed for the activity.  Taking in carbs during the activity can extend endurance and delay fatigue by maintaining blood glucose levels.

The Anabolic Phase– This is that vital 45 minute period after your workout when your muscles need  protein, amino acids, carbs, minerals  and vitamins, as well as water to repair damaged muscle fibers.

The Growth Phase–  After the Anabolic Phase, your muscles use the provided nutrients to repair and grow muscles. During this recovery and ‘rest’ period, your muscles become insulin resistant, so eating at this point isn’t helping your muscles recover at all, and any unneeded nutrition you ingest is stored as fat.

This is why eating late at night, or right before bed is a major health mistake.  Your body naturally and automatically stores unneeded calories as FAT. Carbs (SUGAR) are stored as FAT, Fat is stored as FAT,  EVEN excess protein is stored as FAT!            

If you want to be healthy for the rest of your life, maintain a notorious balanced diet with the recommended  amount of vitamins and minerals, exercise regularly, and follow the natural rhythms of your body by maintaining a regular eating, sleeping, working, and playing schedule. Remember, timing is everything! As always, I wish you success and happiness!    

FOR YOUR OWN GOOD!

Your health is up to you!

for your own good

(Part one of a two part series on nutrition and exercise)

Life is what you make of it. If you’re fortunate enough to live in the USA, you get to enjoy enormous personal freedoms and rights to pursue your personal happiness. You can have anything you want in this country IF you’re willing to put in the time and work for it. This applies to both your personal wealth, and your person health. These are two sides of the same coin, and the wealthier you become, the better your ability to eat healthier nutritious foods. Your health IS your wealth, and your wealth is your health! You are the ONLY person in charge of YOU. You are responsible for your own life, and this also applies to diet and exercise. There is no shortage of food in this nation, but not everything you can eat is good for you. High quality foods, organic fruits and vegetables, vitamins and supplements can be pricey. Junk food such as soda and candy have nearly no nutritional value and is bad for your health. You should be asking yourself two questions:

1) If cheap ‘JUNK’ food is ‘BAD’ for me, shouldn’t I be investing my money in buying higher quality foodstuffs and nutritional supplements?

 2) If I only get ONE body, shouldn’t I be investing my money in keeping it as healthy as possible?  

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Helps build strong bodies 12 ways!    

Nutrients are substances that provides nourishment essential for growth and the maintenance of life. There are seven major nutrient classes : Carbohydrates (carbs ,or glucose), Lipids (fats), Proteins, Dietary Fiber, Vitamins, Minerals, and Water. Some of these classes can be further subdivided into a list of about 40 essential items, and then assigned specified amounts thereof for each item based upon an individual’s size, age, and gender.  You cannot entirely eliminate ANY of these seven classes and survive for long. Going without eating anything, AKA starvation will kill you in about a month. Likewise going just a week without water will do you in. Eliminating various vitamins and minerals will cause all sorts of health complications  which if left unchecked will shorten your lifespan.

Your body uses carbs and fats for energy. Protein is needed for building lean muscle. The entirety of our daily caloric intake comes from a combination of these essential three nutrients. The other four have virtually zero caloric impact but the body needs these substances to function properly. Your body will store fats as a ‘back-up’ fuel source, while burning carbs (glucose) first, and will store any unused carbs as fat. When glucose and fat stores are depleted, your body will turn to muscle to break it into individual amino acids for energy. Unlike carbohydrates and fat, your body does not store amino acids, which is why muscle breakdown is the only way to release amino acids for fuel. If you’re at the point where your body is breaking down your muscles for fuel, you hit the point where you are in starvation mode. You DO NOT want your muscles breaking down.  Your heart is a muscle.

If you’re uncertain what a carb, or carbohydrate is, the very simple answer is sugar aka glucose. An apple or a piece of broccoli is a carb. So is a candy bar. Obviously one is better than the other for your body, while the tempting JUNK food is sickeningly sweet. Processed, refined sugar is the worst possible carb to put into your body.     

Water, water everywhere, and not a drop to drink.

About two thirds of the Earth is covered in water.  Coincidentally the human body is a similar composition, made up of about 60% water. We lose water from our bodies three ways by : urination, sweating, and breathing. Under extreme circumstances, it’s possible for a person to lose more than  a liter of water per hour when exerting themselves in high heat.  Under such conditions it is imperative to replenish that lost liquid and stay hydrated. Failure to do so can result in heat exhaustion, or worse, heat stroke and possible death.  

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Water has ZERO calories and our body needs it to maintain proper functions of our internal organs.  Water is needed to metabolize fats and flush toxins from our system. When we begin to lose water from our body without replenishing it during long periods of exertion and exposure to high temperatures, our body will use its innate intelligence to retain this vital nutrient because it believes we are in STARVATION mode and will do everything to retain water to prevent dehydration. You’ll show sighs of heat exhaustion. So you’ll urinate less and your urine will darken as toxins begin to build in your liver and kidneys.  At a certain point your body will shut down your ability to sweat, and then the your are in serious risk of heat stroke. Sweating is your body’s natural way of cooling.  As you experience heat exhaustion, there will be several signs.

  • Confusion.
  • Dark-colored urine (a sign of dehydration).
  • Dizziness.
  • Fainting.
  • Fatigue.
  • Headache.
  • Muscle or abdominal cramps.
  • Nausea, vomiting, or diarrhea.

When you reach the point when your skin gets clammy and you stop sweating, you need to STOP what you are doing immediately and cool down and get hydrated FAST. Heatstroke KILLS.

Pure, clean, cool water is the best thing you can ever drink. Yes, our body can filter out the water from other things we drink like soda, but nothing is better for us than water. Water was good enough for Jesus and it should be good enough for you as well. Water is your body’s best friend, and you can’t make coffee without it! Check back next week for part two IT’S ALL IN THE TIMING  and as always, I wish you success and happiness!

 

TEMPTED?

You are stronger than you think!

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In the USA, the 4th Thursday in November is Thanksgiving Day.  The American holiday of Thanksgiving traces its roots all the way back to 1621, when colonists held a harvest feast with local natives. So the holiday officially originated in what was known as the ‘New World’ at the time. In 1863, Abraham Lincoln declared an official Thanksgiving day to be celebrated on the last Thursday in November. Because some years had a fifth Thursday in November, this date was later changed from the last Thursday to the 4th Thursday by Congress who passed a law on December 26, 1941 fixing the date after a public outcry when President Franklin D Roosevelt kept changing the date from year to year.

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The first official, annual Thanksgiving in Canada was celebrated on 6 November 1879.  In 1957 Canadians established their Thanksgiving Day as the 2nd Monday of October, (which is Columbus Day in the US). Thanksgiving may pre-date both the US and Canada as countries, but it began here on the North American continent.  Over the decades other traditions such as the Thanksgiving Parade, football games, and certain foods have evolved with the holiday, and in some instances it has spread to other a few other countries. There are nine other nations besides the US that have a version of Thanksgiving which is associated with giving thanks for the bounty of the annual harvest.  Canada, Norfolk Island, Liberia, and Granada have similar versions of the ‘traditional’ Thanksgiving associated with the USA.  Germany, China, Japan, South Korea, and Japan each have their own unique versions of a ‘thanksgiving day’.    

Financially, the average cost of feeding a family of ten, with leftovers, is under $50.00 according to the American Farm Bureau Federation’s annual survey.  That of course is ASSUMING you have a sane amount of food, and make most of the food from scratch. Some families go way overboard with with holiday meals.  

The beginning of the holiday season marks an abundance of calorie-laden, rich fattening foods, coupled with less physical activity as people spend more time indoors to avoid the chill of winter, and lessening amounts of daylight. For people struggling with their health and finances, Thanksgiving dinner marks the first half of a double-whammy, as next month they get to do it ‘once more’ with a fattening, expensive Christmas dinner.

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Focus on what’s important.

My first permanent health decision as an adult occurred in college when I made up my mind once and for all to become a vegetarian. This was a lifestyle choice that my late mother could not quite wrap her mind around.  My mother DID NOT COOK.  I kid you not, the woman could burn water.  We ate our holiday meals at my aunt Arleen’s home. Thanksgiving dinner was easy, there were many choices that were ‘meat-free’ on the table. Christmas dinner was not. That first Christmas I refused to eat my aunt’s famous lasagna which she slaved for days to make. She made the sauce from scratch, she shredded the mozzarella by hand on a cheese-grater, she browned Italian sausage and ground beef, boiled noodles, mixed cheeses, and assembled pans of lasagna. Enough to feed everyone, except one resilient vegetarian, who ate cheese pizza while everyone feasted.  Fortunately my aunt understood. The following year, she made a small, special, personal cheese lasagna for her favorite nephew.

So, you have to ask yourself, what’s more important? The food on the table? Your personal health? Or, are the people seated around the table the real reason to celebrate? 

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Choose wisely.

Just  because there are NINE different desserts doesn’t mean you MUST eat each and every one of them.  Heavens to Betsy  if you should miss aunt Betsy’s special cracker pudding.  Or Grandma’s famous jasmine rice pudding with golden raisins and chopped pistachios. Or cousin Ethel’s pecan pie. Believe it or not, some of the more common desserts like pumpkin pie are available year round. The special family dishes that your family worked so hard making are the more important dishes.  The dishes that they made as a token of their love for their family and friends gathered.  Yes, there are signature recipes that are associated with the people we know and love, but the people are the important part of the gathering.  So ignore the more common foods when planning the meal, and highlight the dishes that are unique to your gathering.  If there are still too many choices available, your other option is smaller portions.  Maybe a table spoon of the cranberry relish, or a half-scoop of mashed potatoes.     The key is not to over-eat.

Water is your friend.

So you STILL have a plate of high-calorie fatty foods after making the agonizing choice of passing on the coconut custard pie with whip cream topping and nut meg.  Limit your drink choices to water. A glass of water before, during, and after a meal will fill you up while helping to metabolize fats and flush toxins from your system.  The sparkling juices, sodas (and in some cases alcohol) only add empty calories and will ruin your diet.

Eat S-L-O-W-L-Y

The food may all taste delicious, but it still takes about 20-30 minutes for your brain to register that you have eaten enough food.  By eating your meal at a more reasonable speed, you might discover that you weren’t   really starving to death after all, and you might actually get to participate in the lively dinner chatter around the table.  By giving yourself time to actually eat your food instead of shoveling it in your mouth, you may find that that second helping of whatever is not needed, because you are full.

Keep active

Yes, it’s winter and the days are shorter and colder, but there are still ways to stay active. If you are a runner like myself, you can still find winter 5K races, even on Thanksgiving Day in some cases. You just have to dress appropriately for the weather.  If you don’t like being out in the cold, there’s always the gym.  Many fitness chains have extended holiday hours, or  24hr locations to accommodate the heath conscious individual.  The key to success  in maintaining your healthy lifestyle is to MAINTAIN it.  If you fall off the health-wagon for ONE holiday meal, it’s not the end of the world. That ONE SLICE of pumpkin pie didn’t make you fat, giving up did.  So enjoy the healthy choices you made for your meal, ignore the items you passed on, and celebrate the day with your family and friends. As always I wish you success and happiness!  

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THE ‘I’ IN TEAM!

What role do you play?

the i in team

There are many different kinds of teams, and many synonyms to label them. 

  • crew
  • club
  •  company
  •  lineup
  • organization
  •  party
  •  side
  •  squad
  •  unit

Did you forget any? How about FRIENDS? FAMILY? CO-WORKERS??

You may have heard the old saying ‘There’s no ‘I’ in TEAM’. Simply put, the reply to this is yes, and no. Strictly speaking, when you spell the four letter word out TEAM , there is no letter ‘I’. Now there is a popular joke response floating about the internet that IF you type the word TEAM in certain fonts, you get a lowercase ‘i’ hidden in the negative space of the letter ‘A’. Often the caption that follows is something like ‘I found the ‘i’, it’s hidden in the ‘A-hole’.  This can be true in more ways than one.

First off, let’s address the ‘I’ in TEAM.

It’s all fun and games until someone loses an ‘I’

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Teams are groups of INDIVIDUALS working TOGETHER for a common goal. So the ‘I’ in TEAM stands for INDIVIDUAL, and that has good points and bad points.  Every INDIVIDUAL is unique and has unique needs which have to be addressed. Sometimes these individuals add skills and qualities to the group dynamic that improves the group’s overall performance. That is where the acronym T.E.A.M. comes into play, because TOGETHER EACH ACHIEVES MORE. It’s a wonderful thing when it works out that way, but  sometimes you get those negative elements that don’t play well with others. They are  the ‘a-holes’ bringing down the team.  In those cases, that negative player must either be corrected, or at worst cut, for the greater good of the squad. We are ALL individuals, and WE are all UNIQUE, and we each have our respective roles to play. We don’t always get to pick our teams, sometimes  teams pick us, and other times we are thrown together  by circumstance. Not everyone in the same organization will get along all the time, or even like each other.  Whether you like it or not, you on still on each other’s team. In those trying situations, the INDIVIDUAL you need to focus on is YOURSELF. Are you the solution, or part of the problem?   

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Who’s in charge around here?

Every effective group has someone leading the organization. Being a leader takes courage, discipline, and determination.  It is a very hard job that can be lonely. You can be open to harsh criticism when things aren’t going well, be accused of playing favorites, insulted by underlings who don’t like your leadership style, or feel you don’t recognize their contributions. Occasionally these gripes are true. We’ve all had bad bosses at one time or another. Leadership, like any new skill takes time to develop. Sometimes, happenstance requires that a void in the chain of command be filled. If no qualified  INDIVIDUAL can be found, willing volunteers may be asked to pick up the mantle, or have it forcibly thrust upon them.  This is what is sometimes referred to as ‘trial by fire’. You’ll either rise to the occasion, or burn out. If you suddenly find that you are now the ‘captain of the ship’, then YOU need to act like it, and run things as best as possible, while consulting with other captains of other ships, reading the appropriate manuals, and making the tough calls. This also includes listening to the questions and concerns of your subordinates, some of whom may have more seniority than you.

IF you find that YOU are NOT in a position of authority, and the duly appointed captain refuses to acknowledge the approaching iceberg, YOU have two choices.

Stay the course and hope for the best, or abandon ship.

The LONE WOLF

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As a  leader, we MAY be able to force someone to do something they don’t want to do, but they won’t do it well, and may even quit or take action against us.

As a team-mate, we MAY be able to convince our squad to run a play, but everyone would need to be on board and, the team leader would still need to agree to it. There may be repercussions if we just did it without authorization, EVEN IF IT WORKED.

As an INDIVIDUAL, you can always convince yourself to do anything you really want to do.

Sometimes it’s just impossible to find a group that fits, or create a new group, or convince an old group to try something different that you really want to do.  The lone wolf has total freedom, but that freedom comes at the cost of camaraderie.  One really is the loneliest number, but regret is also a terrible thing.  If your team or group is holding you back, it may be time to explore new horizons and challenges solo. This requires a special kind of courage and strength, because the path of the lone wolf is the toughest.  If you falter and need help, you’re on your own. There’s no one to recognize your accomplishments, or say ‘good job’ at the end.  Only YOU can decide if it’s worth the risk of going it alone, or facing the regret of never knowing if you could have done it.  As INDIVIDUALS we all have the option of taking our ball and going home,  or finding new groups to play with, or just practicing our skills alone. Self-improvement  begins with SELF. No matter where we go, there we are. We can be part of many different groups simultaneously, but wherever we chose to be we need to bring our ‘A-game’ and give it our best effort.

 We cannot control the actions of other people, we ultimately can only control ourselves.   As always, I wish you success and happiness.

 

TURNING BACK TIME!

Let’s do the time warp again!

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The idea of turning back time, or speeding ahead into a future time, is quite often the plot of many science fiction stories. UNFORTUNATELY here in the most parts of the USA it’s a reality, and an outdated nuisance.  Twice a year we ‘change the clocks’. Daylight Saving Time begins on the second Sunday in March and ends on the first Sunday in November  at 2:00 AM when we turn the clocks back one hour to Daylight Standard Time.  To add to the confusion, not all of the USA observes Daylight Saving Time. the states of Arizona and Hawaii ignore it completely, as do all of the US territories of Guam, Puerto Rico, American Samoa and the Virgin Islands. So in the Autumn, we ‘gain’ an hour when the clocks ‘FALL BACK’, and ‘lose’ an hour in the Spring when the clocks ‘SPRING FORWARD’.  Despite this little ‘FALL BACK, SPRING FORWARD’ mnemonic to help people remember to adjust their clocks  accordingly, many times they still get it wrong, either setting the clock the wrong way for some bizarre reason, or forgetting completely.  It used to also be done at a different time prior to 2007. (Back then, the time shift was the last Sundays in April and October.)

BLAME CANADA

Benjamin Franklin once theorized about the benefits of adjusting the clocks to save daylight in the Winter months when the days are ‘shortened’  in the Northern Hemisphere due to the tilt of the Earth’s axis.  In 1908 Canadians in Thunder Bay Ontario adopted this asinine  practice for the first time. A few years later it was also instituted by the Germans in 1916 to conserve coal during the first World War. It didn’t plague us here in the United States until 1966 when President Johnson signed the Uniform Time Act under the assumption that it would ‘conserve energy’ because if it’s light outside longer, you’ll use the lights in your homes less.

Spread read the confusion

I don’t know of any person who truly believes that changing the clocks is beneficial , but it is observed for better or worse by 70 countries around the globe, each adjusting their times on a slightly different schedule.  If you are one of those people who simply forgets about adjusting the clocks, it’s not so bad in the Fall when you gain that hour, but it’s a nightmare in the Spring when people who are already ‘pressed for time‘ rush out the door only to find out too late that they are an hour late. The poet Charles Bukowski  wrote a poem about this in 1972 titled DAYLIGHT SAVING, and it is a concrete poem shaped like a time card. The poem recounts an event in which the poet went to his day job only to discover the time cards were all pulled and he was late one hour, and had to explain why to his disbelieving supervisor. Fortunately today many of our electronic devices auto adjust themselves to the proper time.

The changing of the artificial clock doesn’t reset the biological clock. Our Circadian rhythm is the 24-hour internal clock that controls sleep-wake cycles as well as metabolism, cognition, and more. It uses clues such as light and darkness to help determine when it’s time to shift into sleep mode and when the body should wake up. When we artificially change the time, our bodies need an adjustment period.  If you’ve ever flown in a plane across several time zones, like from the East Coast of the USA to the West, you probably experienced this disruption by another common term,  jet lag. It can take as little as a day to recover, but some people feel the effects of jet lag for up to several days. Also since animals and very young children do not tell time by a clock, playing with the clocks means that you may get an earlier wake-up call from your pet dog who urgently needs to go outside and ‘never got the memo’.

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Why so S.A.D?

The end of Daylight Saving Time means less natural daylight during the day. When you couple the darkness with cold Winter’s chill, it can lead to a mental state of depression known as Seasonal Affective Disorder or S.A.D.  This is no laughing matter. People suffering from S.A.D. have a general feeling of less energy and moodiness.  Depression during the holiday seasons of Thanksgiving and Christmas and even to a lesser extent New Year’s when you are surrounded by happy merry-makers and an abundance of alcohol results in higher accidental deaths from drunk driving, as well suicides from desperate people who can’t see past their current circumstances.  Life is a cycle. We have good times, and bad times, but things do get better.  In the end, everyone of us is going to die, but it’s important how we live. There is not a person on Earth that can say with absolute certainty that they will be alive tomorrow, so don’t wait for tomorrow. This is why you don’t put off important things, like spending time with friends and family and letting them know you care. This is why it is of the utmost importance to take care of our physical bodies with proper diet and exercise. This is why it is vital to straighten our minds and our souls with  knowledge and wisdom, especially the Gospel found in the Holy scripture contained in the Bible. We can do all things with Christ who strengthens us, and  we can deal with today much easier when we have hope for a better tomorrow. As always, I wish you success and happiness!

PRESSED FOR TIME?

Simple tips for avoiding the mad morning dash!

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We’ve all been there at one point or another.  Stayed up way too late,  hit the snooze button one time too many, and now you have seconds to dash out the door or risk being late for work. Inevitably something goes wrong at the worst possible time and we forget some vital item. It happens, BUT it can be avoided with a few simple tricks and a bit of determination on your part. The keys involve proper time management and developing a system that works for you.

All successful people have mastered time management and develop a system of doing things in a routine fashion which becomes second nature, occurring automatically. Time IS money, and wasting time is wasting potential. If your daily norm is a disorganized mess, you get far fewer things accomplished, face undue stress, and possibly depression. Stress and depression negatively affect your health. When your health is affected, again, your potential is diminished and you begin a vicious downward spiral. Your HEALTH IS YOUR WEALTH!  All three, TIME, MONEY, and HEALTH are interconnected and when mastered form a trifecta of success.

The way you start your day will impact how your day progresses. Why not start the day right? There’s an old adage, “Early to bed, early to rise, makes a man healthy, wealthy, and wise. ”  Truer words were never said. Morning prep should begin in night before.

Keep the same sleep schedule. For some people this may be tricky, esp. if you work a job with irregular hours such as a swing shift position, or one which has you on call for emergencies when off duty. In such situations, keeping a set sleep schedule may prove difficult or impossible. You’ll just have to do the best you can.  For some people  though, watching the BIG GAME, or some movie, is all important. This is nonsense. Television programs are a choice you make, and a time-wasting activity. When your team scores the winning point, it has ZERO impact on your life. Oh, you may cheer and get a momentary rush of excitement, and you may enjoy the leisure activity of sitting on the couch and munching snacks. But how does this add to your success? Anything that does not contribute to your success hinders it in some fashion. This doesn’t mean you can’t  stay up late occasionally, just don’t make a habit of it. Bad habits form easily. All things in moderation.     

Form a system. Set out all the things you need the night before in a set area. My father used to drape his clothes for the next day on a chair in his bedroom. I’ve adopted a similar technique. Also, keep keys, wallet, cell phone and other things you normally carry when leaving the house in a set location. When you get home, immediately put these items in that place until needed the next morning. Cell phones may be the sticking point for some people who can’t bear to be separated from their phone until the battery runs down and they have to place it on the charger. This can be remedied by placing a NOTE TO SELF reminding you to grab your phone before leaving the house with your keys, or taped to the door. After all it would be tragic if you left the house and left your cell phone there.  Also if you have pets or small children, make sure that this place where you keep your needed items is well out of reach. If Fido decides that the leather loop on your keys would make an excellent chew toy, you don’t want to tear-up the house looking everywhere for your car keys. If you have a spouse the likes to put things ‘out of the way’ , make sure they know this is your PERSONAL SPACE and off limits. And if they have their PERSONAL SPACE where they keep their stuff, return the courtesy.

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Make meals ahead.  Breakfast is the most important meal of the day. One of the worst things you can do health and wealth-wise is  to grab fast food for breakfast and or lunch because you didn’t have time in the morning.  You can prep your meals ahead of time and save money as well as eating healthier at the same time. In my case, I’ve also simplified my meals because I’ve taking up running and as an athlete in training for competition, I have certain nutritional  requirements that need to be met in order to build lean muscle while decreasing body fat.  Some people LIVE FOR FOOD. The mindset of the athlete is that FOOD IS FUEL.  Again, what we eat is a personal choice. Some people MUST HAVE variety, some people MUST HAVE what works. YOU have to find what works for YOU. Whatever it is that you chose to eat, as long as it is nutritious and doesn’t make you fat, go for it!

Cape Diem! When that morning wake-up call goes off answer it! Don’t hit the snooze button!  Every time you do, you waste valuable time getting ready for work. You know exactly how much time you need for your daily morning routine. You know the average commute-time, a how long it takes you to eat breakfast,  pray, exercise, shower and dress. Every time you hit that button, you lose time.  Do not cut your time in any way, and ideally you should set your alarm as a reminder to leave by a certain time having already been awake and completed your  morning ablutions. Most people use their cell phone as their clock, and you can  set multiple reminder alarms for various activities throughout the day. It’s easy to get sidetracked, but always remember, if you snooze, you lose!   As always, I wish you success and happiness!

A FULL-TIME JOB!

Are you only working part-time?

a full time job

Imagine that you had an awesome full-time job which paid an enormous salary with great benefits. The full package is enough to meet all your daily needs and attain your long-term goals. If you had such a job, would you give it your all, or would you just show up when you felt like working? This is a no-brainer for most people, you would get up every day and go to work thankful for having such a great job. Even with such a job, we all know that one person who does as little as possible and shows up when they feel like working. Eventually they lose their job,  and we wonder why they didn’t care enough to do the required work and keep the  job.

When most people think about their full time job, they only consider their nine-to-five day job. In reality, everyone has more than one full-time job, but the one which we all share is our health. When we lose our health, getting it back can be difficult, or even impossible. Our health is our wealth!

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You CANNOT lose weight by exercising!

Our physical health revolves around two points, diet and exercise. Both are full-time jobs. You cannot lose weight by exercising. Exercising tones the body and builds muscle. Adding lean muscle increases your metabolism so that you can burn calories faster, but by building muscle you can actually gain weight by exercising. Consider professional body-builders who pack on pounds of muscle and spend hours a day exercising.  You would not consider a body-builder fat, though they may be considered to be  overweight compared to the physical norm. Being overweight as a result of being muscle-bound is much different than being overweight due to obesity, but both carry health concerns. Being fat is never a good thing.

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We exercise to maintain and improve our physical fitness.

Components of Physical  Fitness include:

  • Agility
  • Balance
  • Body Composition
  • Cardiovascular Endurance
  • Coordination
  • Flexibility
  • Muscular Endurance
  • Muscular Strength
  • Power
  • Reaction Time
  • Speed

 

Soda is a carb, and so is broccoli!

In order to lose weight you must first control your diet. The phrase ‘we are what we eat’ is a tired cliché but there is some wisdom there. If we eat junk food frequently, our health will suffer as a result. Your diet is composed of both quality of food, diversity of food, and most importantly quantity of food.  The Standard American Diet is about 2,200-2,500 calories per day, with 50% of calories from carbohydrates, 15% protein, and 35% fat.  All of our food is made of three components: Carbohydrates (carbs), fats, and protein. Food also may contain certain vitamins and trace minerals which our bodies need. We burn these calories for energy each day.  At rest and during normal activities, fats contribute 80–90% of our energy; carbohydrates provide 5–18% and protein 2–5%. During exercise there are four major endogenous sources of energy: muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols. The extent to which these substrates contribute energy for exercise depends on the intensity and duration of exercise, the level of exercise training, the initial muscle glycogen levels, and supplementation with carbohydrates during exercise.  

So the key to losing weight is to eat better quality food, and eat less than our normal daily caloric intake for maintaining our weight. In other words, eat less calories than you use each day.

Water, water, everywhere!

Soda and fruit juice, as well as so-called sport drinks such as Gatorade or Powerade contain a lot of empty calories. When you are working with a daily allotment of 2,200 – 2,500 calories, drinking these add excesses calories which don’t fill you up, and then you still have to eat. Jesus Christ didn’t have soda or Gatorade and got along just fine drinking water. Water contains ZERO calories, metabolizes fat, and maintains good hydration to ensure the body works the way it should. It is important to drink water on a regular basis at regular intervals. A good rule of thumb is to aim to drink half your body weight in ounces daily. If you are exercising or exerting yourself in high heat, you may need to up this amount. You should drink a glass of water shortly after waking,  with each meal,  and before bed, as well as sips throughout the day as needed.   Water was good enough for Jesus, and it should be good enough for you as well!

Let’s THINK this through.

Our bodies have an innate intelligence and they know what needs to be done, and when to do it. We don’t have to tell our hearts to beat, our lungs to breathe, etc.  Our bodies do this naturally. That same  innate intelligence works against us when we disrupt our natural cycles of eating, drinking, and sleeping. If we starve ourselves to lose weight, the body slows down our metabolism to conserve fats. If we try to drink less, our body ‘thinks’ it needs to hold on to fluids, and we can stop sweating, which is a natural cooling system.  As amazing as the body is, it only knows what it knows, and when we change our daily cycles of eating, drinking, and even sleeping we alter our metabolism.  In order for our bodies to work properly, we need to maintain regular cycles. This is why crash diets don’t work, as well as short-term dieting. When we cease regularly dieting and exercising, we lose the benefits gained by doing so. We take care of our bodies by eating, drinking, exercising, and resting on a regular cycle each day. When we do this, we make ourselves stronger, and we last longer. Everyone should want to live a long and healthy life, but whether or not we accomplish this is entirely up to ourselves! As always, I wish you success and happiness!