Eliminating Invisible Stress

Work is stressful, home is stressful, life is stressful.  But, how can you eliminate some of that stress?  Sometimes it is just a matter of organization and identifying where your stressors are coming from.  An unfinished project can cause more stress sometimes than the obvious stress of carting kids, meeting deadlines, paying bills and preparing dinner.  The unfinished project is a pesky reminder of an unfufilled commitment.



I despise to paint, yet I love the finished look.  Honestly, once I get started it is not so bad.  But staring at the paint chips taped on the wall is a constant reminder that I have started the painting project in my kitchen.  It stresses me out to even look at the paint chips!  I have wanted several times to just tear them off the wall and forget the idea even existed.  But then I look at the color of the walls currently, think of how nice it will look when it is done and... well, the paint strips are still there.



Take time in the next two days to list all of your stressors – big ones and small ones.  Choose three items on the list and decide how you can minimize the stress itself or minimize the affect it has on you.

For instance, if carting kids and running errands is a stressor.  Decide that you will:

organize the errands in a list

decide how long it will take you to do each one

organize them by location

map out a plan of attack

decide when you have time to do them all

check them off as you complete them

Find out who you can carpool with to kids practices, lessons, school, etc. 

Another example; paying bills:

Buy a calendar just for your bills

Write the due date for each bill on the calendar

Write how much will be due

Circle pay days in your household

Manage your cash flow

Check off the bills as you pay them

Final example; deadlines at work – big project due:

On a dry erase board write the name of the project at the top

Write the deadline date at the bottom

Brainstorm all of the steps that will be necessary to complete the project

Write anyone’s name beside a step that will require their involvement

Create a plan for completion and communicate that plan to anyone else who is involved

Plan for set backs

Create mini-deadlines for each step

Check off each step as you accomplish it – do not erase, you need to see your progress

You will be amazed at how simply organizing your stressors on paper relieves some pressure instantly.  Plan you work and work your plan. 

Beat the workout boredom!

Event training is increasing in popularity.  Rather than just exercising for the heck of it, event training gives you a goal and a deadline.  Sign up for a 5K, mud run, color run, triathlon, etc.  Once you have registered there is nothing to do but train for the event.  Recruit a team and train together with the event being your finish line.  The empowerment of finishing your event will inspire you to continue.  When the event has come and gone, sign up for another!



Workouts week finale! 10 x 10 - a fan favorite

10 x 10 workout

Begin at the top and do 10 reps of first exercise.  Rest.  Begin at top and do 10 reps each of the first and second exercise, rest.  Begin at top and do 10 reps each of  first, second and third exercises.  Continue until finished.

Photos and/or descriptions of exercises not yet seen this week are included!

Lateral leaps - feet together, jumping from side to side; hopping side to side over an imaginary line on the floor

Vertical leaps - hands overhead, jumping up and down, feet together; like takng a jump shot in basketball

Burpees

Body fold (ball optional)

10 squats

10 lunges each leg

10 lateral leaps

10 burpees

10 vertical leaps

10 bench step ups

10 triceps dips on bench

10 push ups

10 butt devils each leg

10 body fold

Last time through, finish with 100 crunches!

Workouts week continued! Cardio and body-weight intervals

Intervals of cardio and body weighted workout

Reference photos:
Squats

Straight leg deadlifts

Triceps Dips (yes, imagine you are on the beach)

Bicycle crunches

Treadmill/outside jog or elliptical 2 minutes

20 body weighted squats

20 straight leg deadlifts

20 triceps dips

20 bicycle crunches

Treadmill/outside jog or elliptical 3 minutes

30 body weighted squats

30 straight leg deadlifts

30 triceps dips

30 bicycle crunches

Treadmill/outside jog or elliptical 4 minutes

40 body weighted squats

40 straight leg deadlifts

40 triceps dips

40 bicycle crunches

Treadmill/outside jog or elliptical 3 minutes

30 body weighted squats

30 straight leg deadlifts

30 triceps dips

30 bicycle crunches

Treadmill/outside jog or elliptical 2 minutes

20 body weighted squats

20 straight leg deadlifts

20 triceps dips

20 bicycle crunches

Workouts week! Start with Millenium today...

Millennium!

100 reps of each exercise

I like this one, it is simple but typically makes me sore the next day!

By the 50th rep you should be hitting fatigue.

Complete one exercise before going to the next one. 

You don’t have to do all 100 reps in a row, you can rest between.

Push ups - start on your toes and go down to your knees when you need to

Lunges (100 each leg)

Butt devils (50 each leg) one - 10 lb dumbbell in hand

Dumbbell in right hand, step out with left leg and take right leg behind like you are bowling.  Step together and continue on that side until finished.  Then switch and do the other side.  This one is hard to describe but VERY effective!

Step ups onto a weight bench or dining room chair (50 each leg)

Overhead Press 5 or 8 lbs dumbbells

Bicep Curls 8 lbs dumbbells

Speed squats - fast bursts; go down into the squat position and come half way up, not fulling extending your leg and go back down, fast, go!

Jumping Jacks

Crunches

Reverse crunches

Salads for the week!

Here are some great ideas to get you through the week with healthy lunch options.  Make them in bulk and they will last for a couple of meals - ah, less preparation!  Or, make two servings and take to a co-worker!

Black eyed pea salad

1 can black eyed peas drained
1/2 cup pico de gallo
1/4 cup red peppers
1/4 cup celery diced
1/2 cup corn
1/4 cup red onion ( keep the pieces big so I get the flavor and pull them out before eating )
1 tbsp cilantro
dash of olive oil
pepper to taste

Combine all and chill 2 hours.

Pasta salad 

2 cups whole grain pasta cooked and chilled

1 cup cucumbers

1/2 cup fresh, diced tomatoes

1/2 cup diced green and red peppers

1 cup black beans

1/2 cup red onion

1/2 cup celery diced

add any other vegetables of choice (broccoli, cauliflour, corn)

2 tbsp light italian dressing

pepper to taste

Combine and toss.  Ready to serve or chill.

Garden salad with apples and strawberries

2 cups romaine lettuce in small pieces

1 cup iceberg shreds

1 cup sliced strawberries

1 cup sliced apples (any type) with skin

1/4 cup raw almonds or walnuts

2 tbsp lite raspberry vinaigrette or pear gorgonzola dressing

Combine and toss.  Ready to serve or chill (add dressing when ready to eat)

Setting goals

Set short term, quantifiable goals.  A goal should be attainable in 90 days - no longer.  Longer term goals are great, but set short term goals so that you see progress and you don't lose focus.  Next, the goal has to be quantifiable or measurable.  Instead of saying, "I want to lose weight this year."  Be specific.  "I want to lose 20 pounds in 90 days."  Or, I want to be a size X, in 90 days (losing two dress sizes is realistic in 90 days).

Next, tell supportive people who will help keep you accountable to your short term goal.  Last time I checked your refrigerator can't keep you accountable, so stop posting your goals there!  Create a support network.  No sense in telling those who don't support or understand your goal, they will only sabotage your efforts.

Get going, goals don't acheive themselves! 

Exercise: If it is comfortable, it is not working.

Exercise tips:  Remember, if it is comfortable, it is not working.  Exercise for weight loss should make you red in the face and breathing very hard.  You should not be able to carry on a conversation during your workout.  Walking is great for your health, but will not make you lose weight.  Exercising in your target heart rate range is critical.  Calculated this way:

220 - age = predicted maximum heart rate

take your predicted max heart rate and multiply by 65% and 85% that is the range your heart rate should be in when you do cardio exercise

Gone are the days of walking the dog, if your dog can't jog, leave him at home!  If it is comfortable, it is not working.