Time

Where has the time gone? "I don’t have the time." "There are not enough hours in the day." If we all had a dime for every comment we have made in our lives about time, we would be rich, and we would also have a-heck-of-a-lot more time. Time is a tricky topic. So many of us look for more in our daily lives and never find it; the mother with children who can’t seem to find the time to exercise; the person who, after a long day of hard work just wants to relax and not think about anything, and then wonders why nothing gets done. We all have the same 24 hours and none of us knows exactly how much time we'll have on this planet, so using time wisely is essential for a happy and joyful existence. Sometimes it's a good idea to take the time to figure out if your choices make for a happy & healthy life. When you're looking for solutions to help solve problems it hard sometimes to know if you're being sold a bill of goods. We don't have the time (or make the time) to clearly learn and understand the concepts and philosophies that can help make our lives better. When it comes to our health and fitness for example, the common belief is that you must eat measured amounts of healthy food and exercise regularly. Pretty simple, yet most people don't do it. Too hard, too complicated, no time. Because we're not willing to really understand the process of change, we take the lazy man's way out and buy pills, potions and gimmicks to solve our problems. A vicious cycle where somebody else is making a dollar and you're getting fooled again. 

We all possess the power to use the time we are given as efficiently or inefficiently as we choose, and since we're all on the same playing field as far as time goes, why do some accomplish so much and others so little?  It’s pretty simple actually, but some of us forget the process sometimes. Decide what you want, decide what you need to do, and organize those tasks or chores accordingly. (I told you it was simple…) For instance, I don't miss my workouts because they are my top priority. They make me feel good, it’s a chance to hang out with friends and since it’s something I love, it makes it fun too.  It’s why I designed my programs to be somewhat pre-organized, to make it as easy as possible for you to reach your own fitness goals, all you have to do is show up. If you fill your life with the things that matter, whether it be in your goals for fitness, work, personal, whichever, you will be actively involved in your life and your day will be filled with worthwhile activities. The thought of taking an hour out of your day to exercise is overwhelming to many people. "I don't have the time (or desire) for that!" The science of exercise physiology has shown that 3 ten minute workouts spread throughout the day is just as effective as routines lasting an hour. If you believe that Power90 and P90X routines are too time consuming then fine; now you have no more excuses. Ten Minute Trainer is the fitness time crunch solution. This program was designed to allow everyone to make the time for exercise and good health. I want you to organize, categorize and prioritize your choices in life. Take the time to map out the hours, days, weeks, and years you are blessed with, and I guarantee you will never run out of time again.

Kitchen Makeover

5 Steps to a Healthier Kitchen & Healthier Life.

We’ve all heard of face makeovers, home makeovers and clothing makeovers,
but a kitchen makeover?? You got it!! Spring is the best time to start anew,
clean our cupboards, clean our bodies & clean our closets…so let’s start in
the kitchen and jump-start your health and wellness for a fabulous feel-good
summer!! First step is to open your kitchen cupboards. Are they loaded with
primarily processed, canned and boxed food? Most of this food is void of any
nutritional value and is not good for us. Yet we’ve become so attached to
our favorite cereal or favorite loaf of bread that we have a difficult time
giving it up. The good news is that there are many alternatives available
today to create a healthier, more nutritious way of eating. Below are some
steps to help you makeover your kitchen into a smorgasbord of healthy, tasty
foods!

1. Whole Grain Products – Ditch those white flour products and look for
breads, pastas & even cookies made from whole wheat, whole grain or even
better, sprouted grain flours. Make sure your labels say, “whole wheat” and
not “enriched wheat” or “wheat flour” which are both just “fancy” names for
white flour. White flour is void of nutritional content and fiber. It causes
an extreme rush of insulin in the body, which in turn results in the well
familiar afternoon slump. The complex carbohydrates & fiber in sprouted &
whole grain flours will give you staying power and an even flow of energy
throughout the day. Your cravings for sugar will begin to wane and you will
have more energy! 

1. Vegetables – Do you get your daily servings of veggies out of a can or a
box that comes in the freezer section of your grocery store?? Most canned
vegetables are void of their nutritional value due to over processing. If
you are unable to buy fresh veggies, go with frozen over canned. Fresh and
organic is the best choice, but frozen will do. Stock up on plenty of dark
leafy greens, which are rich in minerals, micronutrients, vitamins & iron.
Try out some curly leaf kale or sauté up some Swiss chard with garlic and
olive oil. Your taste buds and your body will thank you!

1. Dairy Alternatives  - Look for cheeses made from Sheep or Goat milk,
which are easier to digest than Cow’s milk cheese. Even people who claim to
be lactose intolerant can usually handle these types of cheeses. Goat’s milk
Feta adds a zesty tang to salads and whole grain pasta dishes! Remember to
use cheese in moderation, as it is high in saturated fat. For all you milk
lovers, try these tasty alternatives available at most grocery stores in the
specialty foods section: rice milk, almond milk & even hemp milk which is
great on whole grain cereal with some freshly sliced strawberries!

1. Complex Carbohydrates (Grains & Vegetables) – Ban the white rice and
indulge in brown rice, wild rice, buckwheat, quinoa and the many other
grains available today. Eat plenty of beans (preferably freshly cooked from
dried beans), grains & vegetables together to give you a well-rounded
spectrum of complex carbs & protein. Sweet potatoes with Black beans are a
great source for this and they’re yummy too! Top with a little organic
butter or some cinnamon & nutmeg for a dessert like side dish.

1. Healthy Fats – Olive Oil, Coconut Oil, Peanut Oil & Almond Oil are a few
examples of healthy fats that are fantastic for the body in moderate
amounts. All of these oils are good to cook with and are stable under high
heat. Get rid of those highly processed margarines, shortening or any other
product containing trans-fatty acids.

Remember that taking small steps toward your health is better than no steps
at all. Start by clearing out the white flour & sugar products and replace
them with the healthier whole grain alternatives. Try these alternatives for
a couple weeks and feel the difference they make in your energy, well-being
and mood. Makeovers are sometimes hard to maintain, but if you take baby
steps, you will learn to change your eating habits into a healthier eating
lifestyle that will stay with you for a long time to come.

Pillow Talk ~ 9 Steps to Better Sleep

In 1965, a 17 year-old college student tried to set a world record for staying awake. During 264 hours and 12 minutes this record-seeker managed to stay awake (that's just over 11 days straight, by the way) he experienced the following symptoms: visual and auditory hallucinations, increased heart rate, low blood pressure, and psychosis. Luckily, he managed to make a full recovery after sleeping hard for 14 hours and 40 minutes.

 

The amount and quality of sleep we get each night has a significant influence on the way we feel and perform during our waking hours.  Inadequate rest reduces our ability to remember, concentrate, plan, make decisions, and do math. Too little sleep also results in drowsiness and reduced physical performance, which makes us more prone to injuries, including motor-vehicle accidents.  On the other hand, sleeping deeply at night allows the release of growth hormones, efficient cell growth and repair, and helps us be at our best to engage with others, both emotionally and socially during the day.

 

A lot of people who have difficulty falling or staying asleep turn to medication for help. If this is a problem for you, the following are 9 steps you can take to help ensure a good night's sleep without a prescription:

 

1. Limit the use of your bedroom.

Your bedroom should be reserved for sleep and sex. Keep office work and other stressful and stimulating activities outside the bedroom.  That includes TV and other entertainment media.  The idea is to not associate stress or any unnecessary stimulation with your bedroom. By doing this, you will condition your body to relax and anticipate sleep (and little else) when you enter your bedroom at night. 

 

2. Be consistent with sleep and wake times.

Go to sleep and get up around the same time each morning and night. This will condition your body to fall into a routine of sleep and wakefulness.  This works best if you can keep the same routine every day of the week, meaning don't go to bed and rise too much later on the weekends than you do during the work week.

 

3. Avoid nicotine, caffeine, sugar, and alcohol close to bedtime.

Nicotine, caffeine, sugar are stimulats that cause you to sleep lightly and wake up earlier than you need to because of withdrawal. Common sources of caffeine are coffee, soft drinks, non-herbal teas, and some over-the-counter and prescription medications. Alcohol prevents deep sleep and interferes with REM-stage sleep, the stage of sleep that stimulates the learning centers of the brain.

 

4. Sleep in complete darkness.

Melatonin is a hormone that initiates our desire to sleep and affects the depth of sleep we achieve. Darkness stimulates melatonin production while light inhibits it. The darker it is in your room during sleep time, the better your melatonin production, and the better the quality of your sleep. Even a dim light from a night or hall light can disrupt your sleep cycle and prevent you from getting deep sleep.

 

5. Exercise regularly.

Just another benefit from working out with your old pal Tony. Exercising at least 30 minutes a day promotes a greater need for deep sleep and decreases stress. Do not exercise close to your bedtime, because exercise is stimulating and can create difficulties in falling asleep. Ideally, you don't want to exercise vigorously within 3 hours of your bedtime, so when you bring it, bring it early.

 

6. Make sure you have a comfortable mattress.

Invest in a mattress that you feel comfortable sleeping on.  As simple as that sounds, there are way too many people who aren't sleeping well simply because they're on a mattress that's too hard, too soft, or just not supportive enough.

 

7. Claim your bed space.

Don't share your bed with someone who crowds your space or moves around so much that you have difficulty falling or staying asleep. This includes your partner, children, and pets. If you share a bed with your partner and/or children and find it crowded, consider investing in a bigger bed, push two beds together, or try sleeping with separate blankets.  For some of us, this one may be easier said than done, but it is important, so I had to tell ya.

 

8. Get up if you can't sleep.

If you can't fall asleep after 15 minutes, get up and do something else (relaxing and not involving bright light) in another room. Thinking about your inability to sleep will contribute to your inability to sleep, which creates a vicious cycle. Reading and listening to music can be good activities. Watching TV or surfing the net however, may keep you up longer.

 

9. Figure out how much sleep you need.

Not everyone needs exactly the same amount of sleep to function well. To determine how long you need to sleep, choose a day when you don't have early commitments and sleep until you wake up on your own (without an alarm, loud noises, or other external motivation).  Note when you went to bed and when you woke up.  This exercise will determine the optimal amount of sleep for you.