Shape Up America!! » Productivity

Quickies for the busy ones

admin — Mon, 12 Jul 2010 04:00:50 +0000

In comparison to previous generations, today’s society is by far the busiest and unfortunately, most overweight. Due to the convenience of fatty fast food establishments and calorie packed quick snacks as well as the hassle of finding time to go to the gym, our society has packed on the pounds without even noticing. If you work a desk or office job that keeps you tethered to your chair for the majority of the day, it’s quite easy to gain weight due to your unintentional stationary position throughout the day. But rejoice! Here is a way to burn calories at work without even leaving your desk. Below are 5 tips for the busy individual to utilize in cutting some calories and potentially some pounds all the while at work.

Tapping or Bouncing Your Legs

Seriously, you can burn quite a significant amount of calories while performing this task even while at your desk. A study at the prestigious Mayo Clinic in Minnesota has shown that one can burn over 350 calories a day just by bouncing their legs up and down! That’s the equivalent of running three and a half miles a day in terms of calories burned. Try it out for yourself and reap the rewards of a healthier body and more toned legs and calves.

Chew Gum

Another unexpected, yet tried and true method of burning calories with minimum input. Although you won’t crank out the burned calories as quickly as you would with tip 5, Dan Benardot, Ph.D., R.D., author of Nutrition for Serious Athletes, has stated that you can burn 11 calories per hour by simply chewing gum. In an 8 hour work day that’s almost 90 calories and if you combine that with Tip 5 you are almost up to 450 calories per day already.

Take the Stairs

Unless you work in a one story building, your place of employment has stairs. Although you probably opt for the elevator everyday, taking the stairs is a quick 5 minute way to whisk away anywhere from 50-100+ calories per day. The average person burns 10 calories a minute or 50 calories per 5 minute period of stair climbing and slightly less for descending. So go ahead and take the stairs for a week and not only will you burn some calories but you will get in some aerobic exercise as well.

Ditch the morning coffee (or not)

Coffee is almost a given for anyone who wants to not only make it to work but actually get their work accomplished sufficiently as well but the downside to this is that drinking the magical energy elixir is bound to silently add some girth to your frame over time. Your average 16 ounce cup of coffee wit all the sugar, creme, and milk bells and whistles can easily top 200 calories and 10 grams of fat. So why not change up your recipe and see if you notice a change! Unbeknownst to most people, a cup of black coffee with no additives contains zero fat and only 2 calories so give black coffee a chance and watch the weight melt away gradually. If you can’t stand black coffee, try fat free or reduced calorie creamers and milk instead.

Join your employer’s fitness club

In today’s day and age most employers offer free or discounted fitness clubs, support groups or gyms in order to save on healthcare costs, so why not join yours? By utilizing this tool you can gain access to valuable nutritional information, personal trainer help, as well as a plethora of other services. Combine this tool with the aforementioned tips and you could be on the way to gratifying weight loss and overall good health.

In summation, by taking advantage of the above mentioned 5 tips for losing weight and attaining good health while at work, you can easily burn an extra 700+ calories per day without interfering with your already hectic daily schedule. When you note that 1 pound of fat takes 3500 calories to burn off, it becomes obvious that burning 700 per day in a 5 day work week will help you shed an easy pound a week or 50+ pounds a year!

Decisiveness and sleep

admin — Sun, 22 Nov 2009 07:21:24 +0000

Sleep-deprived people may put themselves and others at risk when they need to make split-second decisions, U.S. researchers have found.

The study, which included 49 U.S. military cadets, looked at how sleep deprivation affected information-integration, a process that relies heavily on instantaneous, gut-feeling decisions.

The ability to make split-second decisions is crucial in a number of other high-pressure professions, including firefighters and police officers, the study authors noted.

Read the full story.

Problems or Solutions?

admin — Mon, 12 Oct 2009 04:33:15 +0000

Our work and personal lives is like the movie Matrix except in our real world there are no computer programs controlling our lives or is that even true anymore?

We deal with pile of ToDos and spontaneous problems every day and somehow we manage and get through them. These ToDos maybe different each day but they’re all similar in one way, that is, they never get done for good…it’s never ending.

Our work hours have increased but we are not more productive. Our vacation days have also increased but no one can take off for fear of losing their job or just simply not able to.

When do we stop dealing with routine problems and actual find lasting solutions instead? There are probably dozens of things we can do at our job to make it more effective and productive simply by dealing with the fundamentals of each issue. By fixing the core of some problems, we can get rid of the so called hectic and stressful days at our jobs. So why don’t we do it?

We have lost our true purpose of life and real responsiilities we must have to ourselves and our families. When will the time come to take a step back and think about our true purpose?

We neglect family and kids by putting our job first. Our kids don’t see us and we don’t see them. We rarely have dinners together, forget breakfast and lunch. What do we expect other than disappearing bond between husband and wife or father and son? Our emotional attachments disappear, conversations get shorter and topics of discussion becomes limited. All of it because we put other things first before our families.

So what is our true purpose in life anyway? I am sure it’s not working around the clock.

To keep our society civil and human oriented, we must set the foundation and the principals we must live by. Without an identity everyone is lost including our children as well as a society as a whole.

The Ultimate Guide to Getting Rid of Laziness and Procrastination!

admin — Fri, 02 Oct 2009 02:36:33 +0000

It’s a question we always ask ourselves…WHY AM I SO DAMN LAZY?!?! How do people who are afflicted with laziness heal themselves? Is there a cure? I don’t believe laziness and procrastination is always a bad thing but when it takes over, diminishes your productivity and stops your from enjoying life to it’s fullest, then it’s almost like paralysis.

It’s not always too late to limit the affects of both. It takes some initiative though, to read topics that can motivate a person to walk away from being someone useless to someone productive. In this article…we’ve listed many links to productive tips, motivational articles on how to get rid of laziness and procrastination. The only tough thing is for your lazy ass to make sometime to go through, read and try to implement in your life!

Laziness

Procrastination

Here is a much larger list of articles categorized by topic. Enjoy…

Self Improvement

Productivity

Health and Fitness

Food and Diet

Brain Power and Memory

Sleep

Articles, Research, Tips and Techniques on Improving Your Sleep

Video Documentaries About Sleep

Note: All these links are for informational purposes only, I simply collected as many articles related to sleep for my own reference.

13 Mental Fitness Exercises to Keep You Sharp

admin — Tue, 10 Mar 2009 18:49:50 +0000

Found this great article on how to keep your brain shap. Below is a post of and link to the actual article.

1. Use Your Other Hand- Whenever basic tasks become second nature (requiring no concentration,) our brains fail to get any exercise. One way to give your brain a workout is to use your other hand for common tasks. If you’re right handed, try eating with your left hand. Brush your teeth with your other hand too. This might sound easy enough, but you’ll find yourself actually focusing on accomplishing these simple tasks. As a result, your mind gets a good workout.

2. Shop without a List- Sometimes, we make things a little too easy on ourselves. Shopping with a list of everything you need means you can mindlessly coast through the supermarket without lifting a mental muscle. Instead, why don’t you try hitting the store without that list in hand? At the very least, hide the list in a pocket and see how much of it you can remember.

3. Engage in Conversations Each Day- Between social networking and text messaging, does anyone actually have conversations anymore? It’s good to chat it up with friends because it causes you to focus on what others are saying and to instantly think of your response. This exercise works best when you get past meaningless conversation and into deep, insightful discussions.

4. Read New Books- If you usually read fiction, try reading a history book. If you usually read magazines, try picking up the business section of your newspaper. Reading new things expands your mind, giving you a great mental workout.

5. Exercise Your Body- Physical exercise doesn’t just make you big and strong; it also keeps your brain active. Studies show that regular exercise fights depression, reduces stress, and improves self-confidence. All of these things help your mind operate more efficiently.

6. Change Your Daily Routine- Remember what I said earlier about when things become second nature, your brain stops working? Keep your mind working by constantly shaking up your daily routine. Maybe you can take a different route to work. Or instead of coming home to relax every day after school, maybe you can join a club that meets weekly. Change it up!

7. Start a Project- Working on a project is good for a couple of reasons: a) It gives you a sense of purpose as you do something productive; b) More importantly, it forces you to focus on completing a large task over a long period of time. Whether you want to build a model car or write a book, a long-term project is essential for mental fitness.

8. Use Your Other Senses- The ultimate goal of mental fitness exercises is to stimulate all of your senses. There are several ways you can do this. For example, as you enjoy your meal, try identifying all of the ingredients as you chew. Or, try eating with your eyes closed without making a mess. If your senses are sharp, your mind will be too.

9. Expand Your Vocabulary- Learning new words doesn’t just make you sound smart in social settings, it keeps your mind fit as well. Try learning a new word every day.

10. Pay Attention to the Tiny Details- When you walk into a room, take notice of the little items that decorate the space. Likewise, when you meet someone, take note of their complete outfit down to the tiniest details. This constant attention to detail means your mind will always be working.

11. Ditch the Calculator- Again, stop making things so easy on yourself. Put your math skills to the test by ditching the calculator. Better yet, get rid of the pencil and paper too. Try solving complex math problems in your head with no help.

12. Play a Game- Who said video games rot your brain? Strategy based games, like Halo, can actually be highly effective at exercising your problem solving skills. Same thing goes for board games. Remember, mental fitness can be fun!

13. Try Multitasking- If you’ve seen the game show Distraction, you know how difficult it can be to perform the simplest tasks when there are other things pulling at your attention. Multitasking is like a full body workout for your brain.

Article Source.

10 Reasons Not to Skimp on Sleep

admin — Tue, 21 Oct 2008 04:45:08 +0000

You may literally have to add it to your to-do list, but scheduling a good night’s sleep could be one of the smartest health priorities you set. It’s not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours.

Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder–insomnia or sleep apnea, say–that affects daily functioning and impinges on health.

Read the rest of the article…

Obvious Reasons Why You Should Get Enough Sleep!

admin — Wed, 24 Sep 2008 03:36:42 +0000

Here are some one-liners why we need to get enough sleep. Common sense reasons that no one pays attention to.

Obvious Reasons Why You Should Get Enough Sleep

Burn calories while doing nothing. While asleep, your body burns calories.
A lack of sleep can affect your ability to lose weight, instead you gain weight.
Recharge your brain and regenerate brain cells.
Get to your job on time!
Make your meetings on time!
Get to your school on time!
You’re more alert and better focused
No need for coffee
Get more things done faster, smoother and smarter
Easier to have a nice day
No more dark and puffy circles under eyes
Lower your blood pressure
See things with a fresh eye, clear head and happy eyeballs
Better mood, feel happy just because you’re well rested
Look freshened up and even smarter
Won’t feel drained, tired and wasted
Contribute more at work, class or any other environment
Won’t get the urge to catch ZZzzzs during meetings or after lunch
More alert and likely to try newer things
Improve memory and retain more information
Better and upbeat mood
Easier to think clearly
Increase your creativity
No need for daytime nap
Do assignments on time and better
No oversleeping and missing appointments, tests etc.
Have fun during exercise
More alert while driving
People will stop saying you look tired and F****d up
Less likely to get sick
Nicer to family, co-workers, team mates and people in general
Body heals quicker if you get hurt
Feel good and feel healthier
Ready to learn more
Comprehend things better
Pay attention better
Better grades, better job performance
Fewer dumb mistakes
Remember people’s names and events easier
No sleeping on the wheel
Less road rage
Minimize stress
Actually enjoy the weekend by not sleeping it away
Have time to eat breakfast
Build more patience
React quicker
Make better decisions
Your muscles get to rest
Easier to get up in the morning
No need for junk food for extra energy
Enjoy more hours during the day
This list is almost infinite! There are just too many reasons to keep on adding!

Is There a Laziness Gene?

admin — Wed, 30 Jul 2008 15:16:29 +0000

Just found a great article at time.com about laziness and where it originates from. I’ve been looking for a cure to laziness for awhile but never got around finding that perfect solution to rid it out of my system. Anyway, this new article at least explains that it’s not entirely my own fault that I’m so damn lazy.

Have you ever wondered why you can’t get off the couch and exercise — despite paying for an expensive gym membership, despite your New Year’s resolutions, even despite the doctor’s scolding at your last check-up? Turns out that your inertia may be coded right into your genes.

Read the entire article here.

The Underrated Banana

admin — Fri, 25 Jul 2008 20:00:16 +0000

Banana. Containing three natural sugars – sucrose, fructose and glucose- combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex, UK) school were helped through their exams this year by eating bananas at breakfast, break, and lunch …to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and …make you feel happier.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, rub the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight: Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps [potato chips]. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.

Strokes: According to research in “The New England Journal of Medicine,” eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster [Brit-speak for band-aid] or surgical tape!

So, you see, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

Maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

Tips to self improvement

admin — Fri, 27 Jun 2008 22:38:01 +0000

There are so many different situations that we face in our daily lives. These can be good things or bad things and if we mentally aren’t prepared or do not prepare ourselves, it can really affect us on long term basis. Here are some things you can do to improve your ability to better deal with situations.

Move on. It’s very important to realize that whatever occurred in the past cannot be changed. Whether you cry over it for days and reenact different scenarios in your mind with different ending. What’s happened has happened so it’s time to move on, regroup your thoughts and feelings and look forward to making the best of things.
Be Optimistic. There are two ways of looking at things: a negative and a positive way. If you embrace anything with a positive mindset, the end result may not be as bad as you thought. If you look at it from a negative outlook, you’ll probably suffer through out.
Be Hopeful. Always stay hopeful and on the upside of every situation you’re in. If you have your beliefs set to a positive outcome on things, you’ve already achieved success. Hope builds keeps a person sane, increases confidence and builds strength.
Think Loose. Don’t see things in black-and-white categories. If your performance falls short of perfect, don’t see yourself as a total failure. Some people like to pursue perfection in everything they do, that is too much pressure. Don’t pick out a single negative detail and dwell on it exclusively. It’ll only distance you away from reality.
Be Rational. Don’t assume that your negative emotions reflect the way things are. Be rational about things, don’t let your emotions cloud your thoughts and reasoning. Think before you say and do something.
Don’t label yourself. If something don’t work out, don’t label yourself as a loser and a moron. Pick yourself up, encourage and keep going. Don’t see yourself as a cause of some negative external event which you were not even responsible for.

Click on my previous article to see a large list of tips to improve thyself.