Self-Care for Health and Stress Management

Do you struggle with so many responsibilities in life that you forget to take care of yourself? You might be dealing with the care of your children, perhaps you are a caregiver for a family member, or maybe you are giving  150% of your energy to a business you are trying to launch.

And, while it is hard to prioritize something like getting in just 30 minutes of exercise when you have so many other things on your to-do list, remember that self-care is an important aspect of stress management.

How Self-Care Benefits You:

However, if you want to feel more resilient and better able to manage life’s stresses, you need to take time for self-care.  A walk around the park, a long soak in the tub or other forms of pampering renew you inside and out. Taking time out to maintain self-care has several benefits:

It Makes You a Better Caregiver

When people ignore their own self-care, and forget to tend to their own needs,  they risk deeper levels of self pity, low self-esteem, and feelings of anger and bitterness.

Sometimes people who spend most of their time taking care of others can be at risk for burn out, which in turn, makes it very difficult to care for others, much less themselves.

In reality, when you care for yourself regularly,  you make you a better caregiver for others.

It Affects Your Health & Wellness

While self-care doesn’t always lead to any health and wellness enhancements, the way healthy a diet and exercise do, the relaxation you get from self-care can trigger a decompression response… which can prevent persistent stress from damaging your health.

It Affects Your Emotional Well-being

If you feel like stress is taking over your life, think how you can better handle its effects and find relief in simpler routines.

Taking time out to care for yourself can remind you, and others, that you also have needs that are important too.

And, when you take care of  yourself — you feel better about yourself and your life. This sends a message to family and friends around you – that you value yourself. It also contributes to your long-term feelings of well-being.

The Importance of Self-Care

It goes without saying that if you are getting enough sleep, eating healthy meals, including down-time in your schedule and making time for friends, you already understand the importance of self-care.

However, a few hours of self-indulgence on a regular basis is also a good idea. A couple of hours of  ‘me-time’ for a spa treatment might be just the ticket to help manage the stress, and here’s why:

It Calms Chaotic Feelings

Giving your body special treatment is an inherent way to alleviate stress. Besides keeping your skin soft and your body well maintained, spa-like activities, like massage, and warm baths have been known to comfort even cranky babies like nothing else.

Similar activities continue to be effective means to an end, providing the necessary diversions we need as we get older, however, sometimes we forget to make use of them.

It Gives You a Break from Stress

Spending some time in a bubble bath, or taking the time for a full body massage can help you relax and escape the day to day stressful reality, providing a  mental and emotional break.

As previously mentioned, it triggers the relaxation response and allows you to come back to the reality of your life feeling refreshed and relaxed.

It Gives You Time Alone

Whether you are an extrovert, or an introvert, having some time along is important to most people in order to function at your most efficient.

When you give yourself some down time, it’s much easier to slip into a state of quiet introspection and soul searching, giving your mind the chance to work on problems without taking all of your attention.

Side Hustle Your Way To Extra Income

Who couldn’t use a little bit more money? Whether you are a stay at home mom, starting a kids college fund, trying to pay off student loans, saving for a down payment on a house, trying to pay down debt, or just putting some money away for a rainy day, a little bit of extra cash can go a long way. You need a side hustle

Maybe you have a job but you dream about being your own boss… running your own business. A side hustle from home can be a game changer that’ll make a difference in your cash flow while giving you the freedom you have always wanted.

No matter where you live or what you do for a living, one of the benefits of the internet is the ability to make money, anytime, anywhere.

Think of it this way – you have the world at your fingertips and all you have to do is tap into an unlimited number of potential clients on social media, and BOOM! – your side hustle is producing an income. And you are earning that extra income you need, moving in the direction of a full-time, work from home, legitimate business!

How to Build a Successful Side Hustle

So you have decided to get started with your own side hustle from home but you don’t know where to start. Here are a list of steps to follow for you to start developing a successful side hustle today:

Don’t go into this endeavor blind – you need a personal development plan.

“Setting goals is the first step in turning the invisible into the visible.”  Tony Robbins

Are ready to stop drifting along doing whatever comes to your attention, and you are ready to have more control over your life – then you need a precise plan.

The power of a precise plan lies in the fact that, if you plan, you are able to focus all of your activities in the right direction. The result – more control over your life!

A Personal Development plan is a detailed coordination of a complex operation where you develop strategies and implement tactics that result in a prosperous future. Think of it as an attack plan for your life!  READ MORE

Know what your goals are and why you want to accomplish them.

“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.”  Andrew Carnegie

So what’s your plan? If you’re like most of us you have some goals in mind, but let’s go one step further and put together some SMART goals.

SMART goals will give you a game plan that makes it much easier to make decisions and helps keep you on track.

Just the process of writing down SMART goals will go a long way, but defining the reasons for accomplishing those goals makes all the difference in accomplishing them. READ MORE

Schedule time for your side hustle

“He who every morning plans the transactions of that day and follows that plan carries a thread that will guide him through the labyrinth of the most busy life.” Victor Hugo

It’s time to remove any self-sabotage or self-limitation you have around “not having enough time,” or today not being “the right time” to start a business or manage your current business properly.

There are only three ways to spend time: thoughts, conversations and actions. Regardless of the type of business you own, your work will be composed of those three items.

As an entrepreneur, you may be frequently interrupted or pulled in different directions. While you cannot eliminate interruptions, you do get a say on how much time you will spend on them and how much time you will spend on the thoughts, conversations and actions that will lead you to success. *entrepreneur.com  READ MORE

Set up Business Systems

“Systems run the business, and people run the systems” Michael Gerber

Once you have been working a week or two, you should have a lot of connections and a lot of follow ups. And next week you should have more connections and more follow-ups.

Let’s talk about purpose management. It’s very, very important when you are managing your business that you are ‘keeping the main – thing the main thing’. Right now we’re focusing on our income producing activities.

For example, when you are setting up your calendar and scheduling time for:

  • Income producing activities and highlight in green.
  • Time with family for meals and everyday activities and highlight in blue.
  • Fun time with family and friends, or just time for yourself should be highlighted in yellow
  • Other things we have to do in life (doctors appointments, grocery shopping, banking, etc.) should highlighted in orange

I don’t believe in time management, but I do very strongly believe in Purpose Management… manage your life with purpose, include work, family and fun – it will set you FREE! READ MORE

Learn the Art of Connecting with People

“The goal is to provide inspiring information that moves people to action.”- Guy Kawasaki

Connecting with people is about understanding their motivations, and providing VALUE whenever, and wherever possible. However, we cannot simply ‘give’ endlessly. We have to build our lives (and our relationships) connections that reciprocate.

Most of us are looking for deep connections with:

  1. People we can trust implicitly
  2. People we can rely on
  3. People who sincerely appreciate us for who we are

When you sincerely connect with your own soul, who you are and what your purpose is… other people see that and want to connect with you. READ MORE

Learn the Art of Social Media Engagement

“Lead people with what they want. – Lead with what they’ve already said. – Lead people from where they’re at. – Lead them with the things that concern them.” – Sandi Krakowski

Once you know the target audience you want to reach on social media, what social networks they are active on, and the social networks you will use to reach your target audience, here are 9 social media basics to help you get your social media presence off to a good start.

  • Complete Your Profile
  • Ensure Consistent Branding
  • Share Content Regularly
  • Respond Quickly To Comments & Questions
  • Share Content Your Customers Value
  • Link To Your Website
  • Use Images & Videos
  • Prepare to Pay for advertising
  • Persevere – Don’t Quit

Real progress or growth with social media is a slow, steady and sometimes painful process. This is especially true when you are just getting started with social media. Like most anything of value, social media requires time, attention and especially perseverance to produce results. READ MORE

Conclusion

A side hustle can bring in that extra money you need each month. You will also develop new skills, build a personal brand, achieve financial freedom and live on your own terms. And with some more money in your pocket, there’s nothing stopping you from making your dreams come true.

The No. 1 Way to Keep Metabolism Soaring Post-Workout

You know that your metabolism gets a big boost during exercise. That’s why you burn more calories by running than by sitting. But there are ways to trick your metabolism into running strong all day long, even hours after you exercise.

Metabolism consists of hormones and enzymes converting food into fuel; this fuel provides the energy the body needs to do daily tasks like thinking, all the way through to more active tasks like biking or yoga. When your metabolism is working at its peak—such as when you’re running at your race pace on a treadmill—you are creating and using energy more efficiently. As your body plows through those calories, you’ll lose weight faster and streamline your journey to a fitter physique.

So how do you keep your metabolism cranking after you’ve untied your shoes, showered, and settled in at your desk? It’s all about those first moments after your workout, says Paul Arciero, Ed.D., a professor of exercise and nutrition at Skidmore College and director of the school’s Human Nutrition and Metabolism Lab.

“The best trick to keep your metabolism high after you work out is eating 20 to 30 grams of protein, preferably whey,” he says.

Protein takes more energy for your body to digest and absorb than other types of food; you may burn 25 percent of the protein calories you consume just by eating. After eating protein your body will stay in overdrive, which means you’ll process more calories more quickly in the minutes and hours to come. Also, protein helps your body build more muscle, and the more lean body mass you have, the higher your metabolism burns. Whey protein is one of the most easily absorbed types of protein, which is why Arciero is such an advocate of the stuff.

Of course, what you do during your workout can also affect how well your body burns calories later in the day. Arciero suggests sprint workouts to really maximize your post-workout metabolic boost. Intervals—such as alternating one minute all-out and one minute of recovery—send your metabolism soaring as you exercise and keep it running strong for hours after too. Follow an interval fitness session with a protein-rich snack, such as a whey protein smoothie, for the ultimate metabolism jumpstart.

Source: shape.com ~ By: Liz Simmons ~ Image: pixabay.com

Diet quality improves fitness among the fittest

In two recent peer-reviewed papers published by Nutrients and Growth Hormone and IGF-1 Research, Skidmore College exercise scientist Paul Arciero and colleagues report proven benefits of consuming moderate amounts of protein regularly throughout the day (protein-pacing) combined with a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching and endurance exercise.

Based on Arciero’s studies, when followed for 12 weeks or more, individuals show improved fitness, decreased total and abdominal fat, increased lean body mass, and optimal metabolic and heart health.

To make the diet and exercise regimen easy for the public to remember, Arciero has coined the acronym, “PRISE.” The “P” stands for protein-pacing, the “R” stands for “resistance,” the “I” stands for “interval,” the “S” stands for stretching, and the “E” stands for endurance.

“Whether your goal is to improve fitness or heart health, the quality of your diet and a multi-dimensional exercise training regimen (PRISE) can make all the difference,” said Skidmore College exercise scientist Paul Arciero. “It’s not about simply eating less calories and doing more exercise. It’s about eating the right foods at the right time and incorporating a combination of exercises that most effectively promotes health and fitness.”

A member of the advisory board of the American Heart Association and a fellow of both the American College of Sports Medicine and the Obesity Society, Arciero is very familiar with the diet and exercise recommendations issued by these and other governing health organizations.

Arciero and his team enlisted 30 women and 20 men between the ages of 30 and 65 who could clearly be described as ‘physically fit’. They entered the study reporting they exercised a minimum of four days per week for at least 45 minutes per session, including both resistance and aerobic training for at least the past three years. Combined, these men and women had an average body mass index of 25 and average body fat percentage of 26.

Dividing his subjects randomly into two groups, Arciero conducted a 12-week trial in which all subjects consumed the same amount of calories and performed the identical exercise routine he has previously demonstrated to improve health (PRISE), but diet quality differed. One group consumed commonly recommended protein and fitness/sport nutrition products and the second group consumed a slightly increased protein intake and antioxidant-rich supplements.

When the trial ended, Arciero and his team found that although both groups improved on nearly every measure, those who had followed the protein-pacing and antioxidant-rich diet showed the greatest improvements in fitness, including upper body muscular endurance and power, core strength, and blood vessel health (reduced artery stiffness) among female participants; and upper and lower body muscular strength and power, aerobic power, and lower back flexibility among male participants.

These findings support three earlier studies by Arciero’s team that showed the PRISE protocol of protein- pacing with either whole food sources or whey protein supplementation, were equally effective at improving physical fitness, as well as decreasing total, abdominal and visceral fat, increasing the proportion of lean muscle mass and significantly reducing blood glucose, insulin and cholesterol levels.

Overall, these five studies support a rethinking of current assumptions about diet and exercise, which Arciero believes place too much focus on the quantity of calories eaten and amount of exercise people do, rather than the quality of the food eaten and the exercise.

For Arciero, PRISE is the culmination of research he has conducted and published over the last 30 years in an attempt to identify the most effective lifestyle strategies to improve health and physical performance.

“My original intention of becoming a nutrition and exercise science researcher was to provide people the tools to live a life of optimal health,” said Arciero.

Source: sciencedaily.com ~ Image: pixabay.com