Motivational Tips For Morning Workouts

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights for morning workouts on a blue mat with an alarm clock." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;)</span></span></div> <b id="docs-internal-guid-baf26d3e-ecd9-64ec-60f2-177047ccccbd" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Morning Workouts</span></b></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be Prepared</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Before you go to bed, get everything ready for your morning workout. Set out your workout clothes, pack your gym bag, and have a </span><a href="http://www.afitnurse.com/2015/04/power-breakfast-energy-for-your-morning.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">power breakfast</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ready. Not only does this make it easier for you, it may also help you feel more inclined to actually get out of bed since you spent the time getting ready the night before. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Your Alarm</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When you are going to wake up for morning workouts, set your alarm and place it across the room where you will have to get out of bed to turn it off. You could even set it to play some motivational workout music to try to get you mentally ready right away.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush Your Teeth.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> After you wake up, brush your teeth right away to prepare for morning workouts. The burst of mint will help wake up your senses, so you start to build energy right away. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make Friends.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Find a friend who will join you for morning workouts so that you have someone to keep you accountable. If you can’t find anyone who can work with your schedule, find a personal trainer and schedule early morning appointments.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Goal.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Write down your goals for early morning workouts. Do you want to get up at 6am three times a week? Make a schedule and then reward yourself when you follow through!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spread the Word.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure at least a couple people know that you plan on doing some morning workouts. That way, you know you actually have to do the workout or answer to them. Another form of accountability is always helpful!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be sure to get enough sleep before your morning workouts, so you feel refreshed and energized during and after the workout. Sleep is important, and not getting enough of it can have an adverse effect on the whole day.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep it Up.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’re not used to morning workouts, it could be difficult at first. Keep it up! Your body will eventually get used to it and it will become easier the more you do it. Persistence will definitely pay off!</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Are you trying to get motivated for morning workouts? Joining a team of </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> professionals is another great way to start! I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">set up a meeting</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with you to discuss how we can work together to help you towards your fitness goals. Cheers!</span></span>

body, cardio, exercise, exercise and fitness, fitness, Fitness motivation, health, inspiration, morning workouts, muscle, sleep, Tips, workouts

Motivational Tips For Morning Workouts

Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snu...

10 Tips to Survive the Night Shifts

<div class="separator" style="clear: both; text-align: center;"> </div> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-1DmUUtf1N9mjJ8aBC79Yxd3EYiPhw1oaZasGWY6l1KMhtFTB7vg1-vU_dCzDUmfXOdrXiqEjB958yJRDUMmCLmkI6bbGlUUoGb84IuOb8jD5cBSyylbnxrtZ7lq1z6a1UXrDV-hxeepm/s1600/night+shift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-1DmUUtf1N9mjJ8aBC79Yxd3EYiPhw1oaZasGWY6l1KMhtFTB7vg1-vU_dCzDUmfXOdrXiqEjB958yJRDUMmCLmkI6bbGlUUoGb84IuOb8jD5cBSyylbnxrtZ7lq1z6a1UXrDV-hxeepm/s1600/night+shift.jpg" width="400" /></a></div> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Trust me, I know how difficult it can be to balance life when the night shifts show up on the calendar. Although they inevitably mess with our rhythms, there are some steps to take that will help with survival during the night shifts and making life a little easier.</span></span></div> <b id="docs-internal-guid-53d4bd5c-11e0-9486-d7ad-ef49a125cb6b" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here are my 10 tips on how to make the best out of night shifts:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> <ol style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep beforehand. Create an atmosphere of sleep if you need to - use ear plugs, eye masks, room darkening curtains and the scent of lavender. DON’T use alcohol to help you sleep because it can disrupt the REM cycle of your sleep so you will feel less rested when you wake up.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make healthy meal and snack choices. It is essential to choose the right foods and drinks during night shifts to get energy and avoid crashes from too much sugar or caffeine. Eat proteins, veggies, fruits and drink plenty of water. Eating small portions of food throughout the night will help to regulate your sugar level and provide a steady source of energy. A healthy you is a happy you!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be active to stay alert. If the night shifts are going slow, make sure you are being productive and getting things done. If you need an extra burst of energy, try doing something active like running up and down the stars or throwing down a few burpees in the break room. P.S. this is also a good way to impress your co-workers :)</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t skip the workouts. Be sure to plan time for workouts. It will be difficult at first but getting a workout in before your night shifts can give you a burst of energy. If you start skipping your workouts, you will notice a difference in your health and stamina. Stay energized by continuing your workouts!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use caffeine, don’t abuse it. Caffeine is great to indulge in before or at the beginning of night shifts, but don’t become too dependent on it or drink it for several hours before you need to sleep. It can disrupt your circadian rhythm which will make shifted sleeping even more difficult.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wear a watch. It can be disorienting to work during the time you normally sleep, so wear a digital watch during night shifts. This will help you stay alert and not miss important responsibilities that depend on a timer.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get to know your co-workers. Night shifts are better with friends! Get to know your co-worker so you can look forward to enjoying the time you get to spend with your friends during the work night.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Create a healthy balance. Make sure to intentionally plan enough time with friends and family so you don’t let those crazy night shifts get in the way of the important relationships in your life.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t commit to daytime activities if you need sleep. Just because you aren’t working during the day doesn’t mean you are available. That is your time, so make sure you are getting the right amount of sleep when you need it.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Monitor your health. The stresses that come with night shifts can alter your health. Make sure to check in and make sure you are staying healthy or it may be time to adjust your schedule.</span></span></div> </li> </ol> <br /> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Night shifts have their benefits, but they can also a wrench in a good sleeping, eating and working out schedule. Make sure to prepare for success in night shifts by following these 10 tips and share any additional tips you have!</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></div>

Alyssa schomaker, healthy lifestyle, night shifts, nurses, sleep, survival, Tips

10 Tips to Survive the Night Shifts

Trust me, I know how difficult it can be to balance life when the night shifts show up on the calendar. Although they inevitably mess...

Daily Habits of a Healthy Family

<div class="separator" style="clear: both; text-align: center;"> </div> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling great are truly worth it! Here are a few daily habits that can help raise the level of health in your family.</span></span><br /> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="558" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6qPg4qkIzBLGJUA7u07z35BDI1nCJZbEZNcEefEgPFfqRNxQVTb28lLzlrHpu7dSLd3qyyedFrZJ8c3q1Qg7Pz-X1AjbJNjuIRt_SalrQT1BRR7zi8UL0EtkEwYz4cfB9WWUhwG9sudd/s1600/IMG_6822.jpg" width="640" /></a></div> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><br /></span></span></div> <b id="docs-internal-guid-19f10334-a499-f057-e343-6f1239532f7b" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Start the Day Right.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make a nutritional breakfast top priority in the morning - try to stay away from sugary cereals and processed foods. I have a few breakfast ideas for the healthy family posted </span><a href="http://www.afitnurse.com/search/label/breakfast" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Drink Water</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Your body needs water! Sometimes, when I start feeling sick or get a headache, I think about the last time I drank water and it usually just ends up being a hydration issue. Remember, fruit juices and sodas do NOT count as water, keep your healthy family away from sugary beverages.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Be Active.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Incorporate some exercise into your day, whether it’s an actual workout or a game of soccer in the backyard. To be a healthy family, make sure at least one activity involves a type of exercise each day. An after dinner walk and yard work are great things to do as a family that involve movement. Family skating and hikes are also free and a great way to get outdoors together.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Eat Fresh.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Try to avoid processed foods and make as many homemade meals and snacks as possible. This is going to take some time and effort, but your whole family will feel and look healthier because of it. </span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sleep.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> A healthy family needs their sleep! Have a general time that everyone goes to bed in order to get enough sleep. If there are nights where you stay up a little later or need to get up a little earlier, try to plan a little nap time in the middle of the day. This is one area that I need to work on for sure. Setting an alarm on my phone at 11p has been a helpful reminder.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #666666;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Free Time.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Finally, make sure to enjoy a little free time. You can spend this time together as a family, or separate. If the kids are old enough, let them choose what they want to do for a half hour, like read a book, watch a show or make a craft. If the kids are young, take turns giving the adult some free time or hire a babysitter everyone once in awhile. You need to take some time for yourself, once a day is best!</span></span></div> </li> </ul> <span style="color: #666666;"><br /></span> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Try incorporating these tips one at a time until being a healthy family becomes a daily habit. Remember, you have to do something over and over to make it a habit, so don’t give up, make some good habits!</span></span></div> <div> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

exercise, fitness, healthy, healthy eating, healthy family, healthy lifestyle, sleep

Daily Habits of a Healthy Family

I can admit that health takes time and energy, but being a healthy family is so important and the benefits of being healthy and feeling g...

8 metabolism boosters for fat loss

Your metabolism – more specifically, your metabolic rate – is how quickly your body is burning calories. So if you’re trying to lose weight, raising your metabolic rate means you’ll see results faster.<br> Here’s a short list of some of the easiest (and maybe some not-so-easy) triggers that you can get working on your behalf beginning today!<br> <h3> 1. Fidget</h3> Are you one of those knee jigglers? Do you tap your toes all day long? Twirl a pencil? Chew gum? Maybe you should try, because just that tiny difference is one more way to add a constant source of energy burn that could add up to as much as 300 to 400 calories per day.<br> <h3> <img alt="Cold-Drink" class="alignright size-thumbnail wp-image-1299" height="150" src="http://honestworkoutreviews.com/wp-content/uploads/2012/11/Cold-Drink-150x150.jpg" title="Cold-Drink" width="150">2. Drink cold drinks</h3> Would you believe your body has to work to warm up those cold beverages? Every little bit counts. Water or a low-sugar sports rehydrator is best.<br> <h3> 3. Eat spicy foods</h3> Research shows that spicy meals take longer and make your body work harder for up to 30 minutes after you eat. They also help you feel more satisfied, sooner. Which means you may be eating less!<br> <h3> 4. Increase protein in your diet</h3> Protein is the hardest macronutrient for your body to digest, and you burn more energy in digesting it. So add lean protein to every meal and snack, especially if you’re indulging in a highly-processed or “cheat” food.<br> <h3> 5. Drink more water</h3> When you aren’t properly hydrated, your entire system, including your metabolism, slows down. If you’re bored by plain water, add a squeeze of lemon juice, or a different type of fresh citrus (grapefruit, lime, orange).<br> <h3> 6. Enjoy a little caffeine</h3> No, it’s not all wicked. A cup of coffee or hot tea in the morning can not only perk you up, it also gives a little boost to your metabolism. Just avoid all the milk, creamers, sugars, and other additives, or you’ll be clogging up your system and packing on the pounds instead.<br> <h3> <img alt="Avoid-diet-soda" class="alignright size-thumbnail wp-image-1302" height="150" src="http://honestworkoutreviews.com/wp-content/uploads/2012/11/avoid-diet-soda-150x150.jpg" title="Avoid-diet-soda" width="150">7. Cut out diet sodas</h3> Just because it’s calorie free doesn’t mean it’s a good choice. The chemical sweeteners in diet drinks can increase food and fat cravings, which makes it hard for you to stick to healthy choices.<br> <h3> 8. Get plenty of sleep</h3> A lack of sleep can elevate your levels of cortisol, which is a hormone that makes you feel hungrier and slows your metabolism.

caffeine, diet drinks, exercise, fat loss, fidget, lose weight fast, metabolism boosters, sleep, Weight loss

8 metabolism boosters for fat loss

Your metabolism – more specifically, your metabolic rate – is how quickly your body is burning calories. So if you’re trying to lose weigh...