Do this now and your “future you” will thank you for it!

Do you ever see videos online of people in their 70’s and beyond shooting hoops, skating, dancing, working out looking sometimes at their best the older they get? You say to yourself “ that’s how I want to be when I get that age.”

That’s what I do. That’s actually what gets me up every morning @ 410am for my workout. My why is HUGE. I don’t want my kids to have to care for me as I age. I really want to be mobile, and mentally there for my kids and hopefully future grand kids. That means I have to take steady action now.

1- Start doing those things NOW (if you aren’t already)

2- Take care of your muscles by keeping them strong and flexible.

Have you ever heard the saying, “It’s easier to clean a clean house?”

It seems like a no brainer, but the same philosophy works with your fitness and health.

It’s so much easier to KEEP your fitness level (and your muscle) than it is to rebuild it.

IMPORTANT NOTE: It’s never too late to get into shape and gain muscle.. you can absolutely do it. It doesn’t matter what your age is. It just takes time, consistency, and a little Patience.

When you hit the age of 30, you start losing 3% to 5% of your muscle mass each year! (Studies even show that over your lifetime you can lose up to 30% of your muscle!)

LESS MUSCLE=LESS STRENGTH=LESS BALANCE= MORE RISK OF FALLS AND FRACTURE.. Not good!

Plus, not only does keeping your muscles healthy improve your strength and quality of life, but it also is an important part of keeping your metabolism revved as you age.

This is why strength training is so important as you get older! It can help your body retain your muscle, and maybe even reverse the trend.

Here are two to-dos to put on your weekly self-care list to get a jump start on keeping that precious muscle… and helping you stay strong and flexible For years to come.
1- Get at least TWO total body strength-training workouts in a week. (Incorporating major muscle groups) *bonus RESISTANCE TRAINING ALSO HELPS KEEP YOUR BONES STRONG.

2- SELF-CARE- do things that keep your tank full. Keep your stress low, in return will help with more quality sleep. Increased energy, and helping you regenerate cells… keeping you young!

Exercise and your metabolism

What if I told you that exercise may be an add on to your weight loss more than a requirement? The working out gives you clarity, endorphin rush, and an elevated confidence. The average person burns about 1600-2000 calories without trips to the gyms, and the goal is to burn an extra 220+ calories with an intense training session (which is our calorie burn goal in each 30 minute training session)

Your muscles are more biologically active than most other tissues in your body- causing them to burn more calories at rest, and even longer after workout. Of course exercise helps you maintain or add muscle, which over time has a variance but useful effect on calorie burning, and helps keep your metabolism from slowing with advancing years. So making time to exercise is a great strategy to maintain your metabolism, but not the go to for burning off your burger and fries addiction or a cold one. 🤷🏾‍♂️

Excuses are killing your excellence!

Trying to make progress in your health and fitness but old thought patterns are creeping in? Do any of these sound familiar??

Here are some of the top excuses/reasons I’m hearing why people are putting their health on the back burner⬇️⬇️⬇️⬇️

“I’m coming down with a cold”

studies have shown that working out may reduce time span of common chest cold. And that having a cold does not make your training session any harder, you may just have to monitor your intensity more as you may feel a little more fatigued than normal.

“I don’t have time”

your past approach of needing 5-6 days a week with 1-2 hour workout sessions are why you feel this way. Plan 20-30 min training sessions for 3 days a week is setting yourself up for longterm activity and some great progress!

“I’m too tired”

you’re right! And that’s because your inactive. Unless you’re really sick, you have the energy available to tap into. Waiting until you feel like doing it, means you probably don’t want to do it. Once you start getting into the active routine, you will start to feel an energy increase, and better sleep will follow!

“ I’m traveling non-stop”

pack your shoes, bands, and a jump rope! Get creative and most Hotels now have everything you need. But if not, you have a wonderful body that’s ready to move. There are plenty of bodyweight exercises you could do wherever you’re at.

“Schedule is packed with social events, or work obligations”

get up 45 minutes earlier, and hit a HIIT SESSION (high intensity interval training) increase productivity, creativity, and mood for your day! The hardest part is getting up, but 10 minutes into workout…. you’ll feel like a new person!

Special guest contribution post from George Mears

Practical Tips for Battling Career Burnout

In 2018, a Gallup study of nearly 7,500 full-time employees revealed these staggering results: 23 percent of the participants frequently or always experienced career burnout, and 44 percent experienced it occasionally. A little math tells us that two-thirds of the participants experienced career burnout at one level or another. 

Among other factors, many participants cited overwhelming workload, unrealistic time pressures, and/or lack of direction as the primary source of their burnout. Suffice it to say, career burnout is a significant problem among Generation X and millennials, and it’s having a negative impact on people’s jobs and personal lives. 

Whatever the culprit might be, if you’re dealing with burnout, it’s essential to do something about it. And even if you’re not experiencing it now, you can take steps to avoid it in the future. Here are some practical tips to get you going in the right direction. 

Go on vacation. 

First order of business: take a vacation. If you don’t get paid vacation time, take one anyway. Stepping away from work for a week or more provides the perfect opportunity to decompress, recharge, and readjust your perspective. If taking an extended trip out of town is not in the cards, consider taking a staycation. Look for a vacation rental in a neighborhood with nearby activities you’re interested in. 

Take breaks every day.

Along with going on vacation, you also need to take short breaks each day. This could mean taking a walk outside during your lunch break, practicing mindful meditation for a few minutes at your desk, or any other activity that allows you to relax and recenter your thoughts. 

Some people find that a five-minute break each hour helps them stay happy and productive, while others prefer to take a 10- or 15-minute break every couple of hours. Find what works for you, and stick with it as much as you can. 

Take care of your body.

Our physical health is intimately connected with our mental well-being. Following a healthy diet and exercising regularly can do wonders for both. Find a diet that works for you, make sure it provides the nutrients you need, and try to stick to it. Eat mood-raising foods like avocados, spinach, wild salmon, eggs, nuts, and quinoa. The same goes for exercise. Don’t worry so much about what kind of physical activity you engage in; just be sure that you exercise consistently.

Don’t forget to sleep.

Too many people are living their lives sleep deprived. This not only affects your productivity at work, but it can also have a major impact on your personal life. Try to get seven to nine hours of sleep each night, even if you have to change up your routine to make it happen. 

Prioritize your relationships.

Every one of us is a social being. No matter if you’re an introvert, an extrovert, or somewhere in between, you’re wired to have meaningful relationships. Think about the people in your life, and make it a point to cultivate emotionally supportive relationships while stepping away from the negative ones. 

Career burnout can have severe effects on your life if you don’t take steps to mitigate or prevent it. Remember to use your vacation time and take short breaks throughout each workday. Also, be sure to eat well, exercise, get your sleep, and foster the most important relationships in your life. You’ll have a more successful career and personal life in the long term.

follow more of George Mear’s wellness tips at brianwellness.info

It’s time to pick your word for 20/20

Happy New Year!!! 

Can you believe it is 2020?!  Not only do we have a brand New Year ahead of us … we have a NEW DECADE! 

We’ve said goodbye to 2019, and we’re launching into 2020 with fresh energy. This is YOUR YEAR. 

That’s why I have something REALLY fun today, to help you celebrate! 

Are you ready to get FOCUSED? 

Here’s an amazing exercise that can set the tone for your entire YEAR … it’s truly inspiring! 

Take a few minutes (or maybe even a whole day) to think about how you really want to live this year ... 

What word(s) describe how you want to feel in 2020? What do you want to work on … or what inspires you? What changes do you want to make? 

Some possible words might come to mind as you consider all this:  

Strong - Joyful - Connected - Resilient - Brave - Renewed - Grateful - Faithful - Peaceful - Loving - Inspiring - Confident - Present … there seriously are so many great choices! 

Your job is to pick JUST ONE WORD that resonates with you, and make it your mantra for the year!  

It doesn’t have to be a word from the list above – this word should be unique to YOU. 

It should ignite an emotion within you – inspiration, relief, clarity – because of the meaning it carries for you. 

Let this word fuel your thoughts and actions every single day. 

Use it to clarify the decisions you’ll make, the actions you’ll take … and even how you view the people around you! 

It’s incredible how ONE WORD can give a specific intention to everything you do. This will help you be more present and “in the moment.” 

Tips:  

● Look at your word first thing when you wake up in the morning, and when you go to sleep at night. 

● Post it on your desk. 

● Make it your screensaver (on your phone & computer!) 

● Repeat it a couple times a day. 

● This habit can fall by the wayside after a few days, so keep those reminders posted! 

Here’s my word: VISION- I am dialing in on more personal growth to better serve my team and clients to take everything we do to the next level. 

One reason this is such an effective practice is that it’s SIMPLE.  

It’s JUST ONE WORD. 

Once you choose your word, I’d love for you to share that with me! Just hit “reply” to this email, and let me know what your word is!  

Let’s make 2020 a year to remember.