Overcoming The Daily Grind: How Women Can Focus On Their Health

Photo via Pixabay by Stocksnap

Attention ladies…how can you focus on yourself in the midst of a hectic lifestyle? Read on to see what Sheila Olson of fitsheila.com has to say!

– By Sheila Olson

For many women, finding the time to focus on their overall well-being can be a challenge. Busy work schedules, spending time with family, and personal projects can sometimes prevent us from taking the time we need to take care of our bodies and minds, leaving us feeling exhausted and without the defenses we need to stay healthy. While having a routine can be a great thing, it can also become monotonous, leaving you with the feeling of being stuck in that “daily grind” everyone talks about.

Fortunately, there are several things you can do to boost your health and overall well-being without sacrificing the time you need to spend on other things. Making small changes to your lifestyle and routine will help you boost your energy, immune system and self-esteem, all while ensuring that you stay efficient and productive.

Keep reading for some great tips on how to get started.

Ask for help

No matter how productive you are, there’s just no way you can do everything by yourself, so don’t even try! Ask for help now and then, especially when it comes to managing your time. Not only will this help you get everything done, it will reduce stress at the same time. Think about the small things that will have a big impact, such as delegating chores to the kids or hiring a dogwalker to take care of your pup while you focus on other things.


Get in a daily workout

It may seem easier said than done, but it’s actually not that hard to fit in a workout if you know where to look. Many people think that their exercise routine needs to be done in a gym, for at least an hour at a time, with fancy equipment and gear, but the truth is, you can break up your workout into two fifteen-minute increments and get some nice results. You can also try yoga or simply use the tools you have around you including stairs instead of heading to the gym.

Eat well-balanced meals

Eating healthy isn’t always easy when you have a packed schedule; many women find themselves settling for fast food or even finishing what’s left on their child’s plate rather than making something good for themselves. If time is an issue, consider preparing some healthy meals ahead of time such as on a Sunday night and freezing them for the week. It will also help to keep quick, easy foods like pre-mixed salad, fruit, granola and oatmeal at the ready so you can make a healthy meal even when you don’t have much time.

Fuel up at work

When you spend long hours at the office, it can be hard to focus on your needs. Schedule breaks in which you can meditate, read a good book, go for a walk around the block, or eat a healthy snack. This will not only help you stay physically healthy, but mentally as well.

Getting over the daily grind and focusing on yourself is a must in today’s busy world. No matter what kind of job you have, or what responsibilities await you at home, it’s important to remember that your health matters. Find small ways to reduce stress as much as possible, and don’t forget to ask for help! Learn to say no if it takes away from some much-needed self-care; you’ll thank yourself later.

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Banish Obesity for Good with These Simple Wellness Tips

Photo via Pexels

Check out this informative article by Dana Brown of Health Conditions which is chock-full of effective and easy wellness tips.

– By Dana Brown

Obesity is a lifestyle disease that plagues over 1 in 3 Americans. This causes preventable illnesses and health problems, such as type 2 diabetes, gallstones, high blood pressure, and joint weakness. Many people suffering from obesity have tried to lose weight through fad diets and trendy fitness routines only to fall back on old habits. Instead, maintain health for the long term by making wellness-focused changes to your lifestyle.

Find the Best Workout Routine for You

Starting a workout routine can be very hard if you’re struggling with obesity. Verywell Fit emphasizes the importance of finding a workout catered to you instead of joining random fitness programs because you don’t know what else to do. Find a workout that you can enjoy and stick to. Some of the best workouts for obese adults include walking, group exercise classes, and strength training. If any exercise causes pain, try something else. For example, aqua jogging is a good alternative to walking if you have pain in your joints.

Develop a Balanced Diet Plan

Avoiding empty calories is more important than cutting your calorie intake when it comes to losing weight. This means staying away from sugary foods and those containing unhealthy fats. Instead, aim to get a balance of nutrients from each meal you eat. The majority of your calories should come from fresh fruits, veggies, whole grains, legumes, and lean protein. These foods will provide your organs with the nutrients they need to help you fight disease and daily fatigue.

Make Time to Get Restorative Rest

Not getting enough sleep can be a barrier standing between you and your weight loss goals. Studies show that sleeping habits can disrupt the efficacy of weight-reduction programs. When we lack sleep, our bodies are stimulated to increase our appetite unnaturally. Sleep disruption also affects the body’s ability to control blood sugar and cortisol levels. Try to get more than 7 hours of sleep per night to increase your likelihood of successful weight loss.

Take Care of Your Mental Health

Making improvements to your overall wellness includes addressing any mental health issues that you may have. Many studies have found a link between obesity and mental health disorders, including anxiety and depression. According to experts, people tend to use food to self-medicate their emotions. Mental health issues also lead to a decrease in physical activity, which is a common cause of onset obesity. So, it’s important to cut out stress from your life and get help if you’re suffering from a mental disorder.

Ditch the Scale

What if you didn’t have to step on a scale to check your progress? According to Livestrong, avoiding the scale can be a healthier way to measure weight-loss. Scales give us an inaccurate representation of our fitness. They don’t tell us where we’re carrying excess weight or how healthy our bodies actually are. Plus, the numbers on the scale can be disheartening when they’re higher than we expect. Instead, track your progress in other ways.

First, it’s easy to tell you’re losing weight when clothes start fitting better or become baggier. You should take note of compliments made by friends and family, since changes to your body will be more obvious to other people than to you. You’ll also notice significant changes in your energy levels and how your body feels. For example, you’ll feel stronger, be able to walk farther, and feel less pain. You may also notice reduced stress and better quality sleep. These are all signs that you’re progressing on your weight loss journey.

Dealing with obesity through wellness-centered actions will help you get to the root of the problem. By changing up your lifestyle for one that’s healthier and focused on caring for your mind, you can finally keep those pounds off for good. Eventually, these actions will become healthy habits that will keep you feeling good for years to come.

Oui Oui Indeed!

I found this article to be rather amusing, which is why I am sharing it on my blog site.   Of course public urination is a nuisance worldwide, but I love the fact that Parisians have responded to the issue by providing volume loaded individuals with pissing pots! 

 

https://www.msn.com/en-us/travel/news/paris-encourages-tourists-to-relieve-themselves-in-public-with-exposed-urinals/ar-BBLWi8M?ocid=spartandhp

When you gotta go, you gotta go!  Read more to find out how Paris, France has responded to the issue of public urination.
Copyright : mackoflower

Fit on the Fly: How to Work Out While Traveling

Check out this informative article by Sheila Olson of FitSheila.com

image via Pexels

Whether you have to travel for work or you are about to enjoy a vacation, spending time to improve your physical fitness while traveling should fit into your schedule. The more time you take off from your fitness regimen, the harder it will be to bounce back once you settle back into your normal life. That being said, traveling is a great opportunity to switch up your fitness routine and challenge your body to work in a new way. Exercise variety is key when it comes to burning fat and calories while improving other elements such as balance and flexibility.

Check out these tips on ways to incorporate workouts into your travel plans and itinerary so you can stay fit on the fly.

Try Out a Local Class

Boutique fitness studios are popping up everywhere nowadays; surely there are a few not too far from wherever you are staying. Scout out your options and walk in to see if they have any deals for first-time students. Often, these places offer the first class for free or at a discounted rate in hopes of encouraging the person to sign up for more.

When picking out a class to try, always lean toward the beginner’s level, even if you consider yourself fit. The latest fitness crazes always throw in some kind of twist to make them more difficult– like this Dallas studio that has you do basic bootcamp exercises, but on a suspended surfboard. You never know what you are going to get with a new class, so you might as well start out slowly.

Tour the Town

There is always something to explore, no matter where you are. And if there is something to explore, there is a way to do it while also breaking a sweat. If you have time to see the sights wherever you travel, get as much of them in as you can by running, skating, or biking around the area. Not only will you be fitting in a workout, but when you hit the pavement, you get a taste of what life is like for a local.

Even if you don’t have the time to burn running around the city, you can choose to be more active by walking wherever you need to go. While it doesn’t burn many calories, there are still health benefits to walking. Try to get at least 12,000 steps in each day– Plexus recommends tracking them with an app on your smartphone. Be sure to go the extra mile with the little things like taking the stairs instead of an elevator or getting off the subway one stop early if you have the time to stroll.

Eat Right

Diet is just as important as exercise, and don’t let anyone try to tell you differently. If you spend your travel time eating junk, it’s going to come back to haunt you once you are home. Maintaining a wholesome diet while you are on the road is really more important than fitting in exercise. If you walk a lot and eat well, you may lose some of your recent gym gains, but your bounce back will be swift.

● Avoid all processed foods and stick with snacks that are composed of a few ingredients at maximum. Some great options include fruit and nuts.

● Buy groceries and make your food rather than eating at restaurants. Food you make at home tends to have less fat, sugar, and sodium in it. Chefs tend to put those ingredients in their food to make you come back for more.

● If you are flying, bring an empty water bottle with you. Once you are through security, fill it up at the water fountain. Drink plenty of water throughout your trip to prevent dehydration.

***

Travel is no excuse to forgo fitness. Stay on top of your workout game by trying a new class and seeing the sights in a way that also breaks a sweat. Also, don’t neglect your diet while you travel. Eating a poor diet makes bouncing back that much more difficult when you get back on your fitness track at home.

“Fitness California Style” Is Available Through Amazon Prime!

I’m honored to be a part of this fantastic project which is now available through Amazon Prime Video! Best yet, Season 1 is available to watch for FREE to Amazon Prime members. Hosted by CSCS, IFBB Pro, martial artist and actor Ian Lauer.

Click on the link below to access all 13 episodes in Season 1!

https://www.amazon.com/Full-Workout-Dumbells-Bench-Babaganoush/dp/B07FVMN3FS/ref=sr_1_2?s=instant-video&ie=UTF8&qid=1532898241&sr=1-2&keywords=ian+lauer