How to be less stressed and more productive
We all have an idea in our heads about how things are, or how they’re supposed to be, and sadly this is what often messes us up and stresses us out the most. Sometimes life doesn’t give you what you want because you need something else. And what you need often comes when you’re not looking for it. You won’t always understand it and that’s OK. Just when you think it can’t get any worse, it does. And then just when you think it can’t get any better, it does. The key is detachment – letting go of the life you expected, so you can make the best of the life that’s waiting for you. It’s not easy, but it’s worth it. Here are some strategies for making this happen:
1. Lower your stress levels
With regular exercise most people experience a reduction in stress. They are better able to handle the typical stresses of the day. Working out first thing in the morning ensures that the day will be easier to manage. Less stress means more control and typically a better day all round.
2. Have more energy
By exercising in the morning you will find that your energy levels are much higher throughout the day. It is very difficult to motivate yourself to exercise in the evening, especially if you have had a busy stressful day at work. Your instincts will be to collapse on the sofa. And sadly that horizontal position is usually accompanied by food or drink that isn’t ideal for your health. By working out in the morning, you will have more energy throughout the day and you won’t be as affected by stressful events in your working day.
3. Get better sleep.
When you rise early to exercise you will find yourself going to bed earlier, but the great part about that is that you will go to sleep more easily than before. A more restful sleep will contribute to your energy levels and enhanced well-being all round. Everything is looking rosy!
4. Feel more in control.
Another thing you may notice is an increased feeling of being in control. You wake up early, you have time to get ready without the anxiety and the pressure of running to make your bus or train or worrying about the traffic. When you have time in the morning, you will be more organized and able to think about what is coming your way.
5. Be more productive.
Your productivity will increase as you arrive to work energized, focused and more organized than before. Exercise is one of the biggest contributors to effective personal productivity. You will be able to think more clearly, and you will suffer from less stress and anxiety.
6. Increase your creativity.
An added bonus of reduced stress, increased energy and focus is creativity. Many report increased creativity when they are more relaxed and in control. A clear mind has space for more creative thinking.
7. Have better relationships.
Exercise puts us in a better mood; the increase in happy hormones in the brain improves your mood and wellbeing. If you are happier, you will be a nicer person and as a result relationships change for the better.
8. Feel healthy.
With all of these bonuses from morning exercise, as you can imagine your health and heart will benefit. Anything that reduces stress will have a substantial influence on your psychical health as well as your mental health.
9. Feel empowered.
If you manage to get up early every day for the next 6 weeks to exercise, you will show yourself that anything is possible. You will know that changing your life is within your control. It’s up to you to prove that you can do.
Give it a go, get up early in the morning to exercise and believe me: before long, you will feel invincible.
SLEEP IT OFF TO SHED MORE FAT!! - Brisbane Personal Trainers
Maybe you're finding, the best exercises to help boost your metabolism, the best workout designs that promise to add more muscle definition, and the best times to be eating if you hope to maximize the amount of fat you burn throughout the day. There's no question about it, what you eat and how you exercise are two significant contributors to the overall success rate you see. But after that, it's important to not to overlook some other contributing factors that can sway the type of progress you experience.
One specific component that very often gets overlooked is sleep. No one ever thinks of sleep being a factor in success since after all - you are barely conscious while you sleep. How much damage could you really do to your progress by not sleeping? The answer is that it's not just sleeping, it's the quality and quantity of sleep you get. Let's dig a bit further so you can see the profound connection sleep has with your fat burning.
In the course of a 24-hour time period your prime fat burning opportunity is at night while you are sleeping but only if you allow it to happen. Of course you burn extra calories when you exercise or when you are physically active, but in terms of your basal metabolism of fat, night time rules!
Following a meal you tend to burn calories for energy mostly from sugar (60% glucose/ 40% fatty acids). After three or four hours you will start burning higher amounts of fat, which is why it is important to go 5-6 hours between meals, as the Leptin Diet recommends. Doing so helps clean fat blobs out of your circulation during the day, so that leptin can enter your brain better at night and help you sleep properly.
Once you are sleeping, around 7-8 hours after your last meal, if your liver is working right, you will now burn 60% of your calories from fatty acids and 40% from glucose. This is your prime fat burning time, and the easiest way to create it is by following the Leptin Diet and by doing regular aerobic exercise which also helps clear fat blobs out of your circulation by using them for fuel.
Strength training, done at any time of the day, can also enhance this night time result. This is because the need to repair your muscles from the workout helps maximize the release of a growth hormone during sleep, which increases muscle metabolism of calories. If you are doing the Leptin Diet properly, then those extra calories will come mostly from stored fat.
Various nutrients taken before bed may enhance calorie burning as well as the overall repair response, as desired. While this type of nutrition is not considered as a primary weight management strategy, it may help out a little bit. The main thing to notice is that you wake up feeling like you slept better, meaning that your muscles feel great and the sleep was more rejuvenating in nature. Nutrients do not replace the importance of exercise, but often enhance your recovery from exercise.
So to sum it all up if you are getting sufficient amounts of sleep at night your body doesn’t work to its full potential and craves sugar and bad foods to fuel it which in turn leads to weight gain. So make sure sleep is part of your New Years resolution in addition to a good exercise regime and a balanced nutritional diet.
Any questions please feel free to email firstname.lastname@example.org
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.