Seriously, it is.You've probably heard the saying that "we all have the same 24 hours"... But if we do, then why does it seem like some people have an extra few hours in their pocket to workout, meditate, practice self care and cook nutritious food? Simply put, they have more control over their time and to-do list. Time management isn't just about color coordinated calendars...I mean, a pretty calendar does make it nicer, but the real key to time management is prioritizing your to-do list and events for the day. This means, you have to get good at saying "NO" to things you just don't have time for, or don't want to do What are your priorities?These are the health tasks you should be including in your week, use this list and schedule them around your biggest to-do list items and scheduled events.
Use whatever planner is easiest for you:It doesn't matter what type of calendar you use, whether it's paper or an app, but you must have a way to schedule and rank things of importance. I use Google Calendar, and would be totally lost without it. It's how I schedule my personal training clients, track shifts for my second job, keep track of doctors appointments, notate social events, even plan out running errands. I even plan things out to the half hour, sometime even 15 minute increments. This lets see how much free time you have outside of scheduled things like meetings, appointments, etc. Seeing that blank space can empower you to get tasks done with that free time. I mean really, you can get a lot done in 15 minutes... I bet you can empty the dishwasher, load it back up and wipe down your counters in that amount of time. Or, maybe you could start a load of laundry and chop veggies for your family to eat throughout the week. TOP QUESTIONS THAT WILL GIVE YOU MORE TIME:WILL THIS TASK HELP YOU PERFORM OTHER THINGS BETTER? What I mean by this is, are there certain health related tasks (like working out, reading, meal prepping) that will help you be more mentally prepared to tackle other things? Remember, if you can't serve yourself, how can you serve others well? WHEN WILL YOUR TASKS BE MOST CONVENTIENT? Don't stress about running across town to get one specific item if you're not already near there. Wait till you ALREADY ARE near there. Or if that's not going to happen quick enough, schedule a time when you have the time to travel and do all that you can in that area of town. Basically, make your drive times more efficient. DOES THAT TASK REALLY NEED TO BE DONE TODAY? Yeah, your kids might be out of their favorite snacks, or your husband might be out of his iced coffee, but do you really need to run to Target today for just that one item? Probably not. Instead, why don't you spend that half hour at Target on a run instead? You can always get those random items when you're already going to the store for your weekly needs. CAN SOMEONE ELSE HELP YOU OUT? Will your hubby be closer to the dry cleaner than you this week? If so, he can totally grab your dress... Just remember to thank him, and then you can both work on your emotional health. HOW MUCH TIME DO YOU "WASTE"? This might be a sore subject for most, but how much time do you spend on social media or binging Netflix? Now I will be the first one to say that down time IS NECESSARY, but do you really need that much? Most of us check social media more than once a day, so imagine the time you'd have if you only checked once, in the evening, after the dishwasher was loaded and your slippers were on? To sum it all up:You do have time to do what's important for your health, you just need to prioritize it and learn to consolidate all the little things.
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"This new year gives me courage."
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"I deserve a bright future."
So, what the heck can you use?
Instead of paying $5 a bottle...
One day, I learned about an awesome cleaning solution (Branch Basics) on a podcast. It promised natural and gentle cleaning that was actually effective. It also promised cheap cleaning solutions averaging less than $1 or so a bottle. So, I used the podcast coupon code and once the product arrived I was hooked.
Basically, Branch Basics is a natural and unscented soap concentrate that comes with super cute bottles complete with ratios to make different cleaners, like all purpose, bathroom cleaner and glass cleaner. You simply add distilled water to the fill line, some soap to the fill line, top it off with water and you’re done!
The video below shows exactly how I use the concentrate:
Here’s how I use it:
Instead of using just the concentrate and water, I like to add some extra stuff.
I also add some essential oils (like lemongrass, lavender, mint, etc) for extra cleaning power and to make it smell good! I also add a bit of rubbing alcohol to boost the cleaning power and drying time. For me, the all purpose spray is perfect for our kitchen and definitely the bottle I refill the most. Every time I make a new bottle, I change up the scent for the season, and it just makes me so happy! Want to try it with $10 off?
You deserve a coupon code just like I did when I tried it! Use the link below to get $10 off your first order! And seriously, I adore this stuff and am on my 7th or 8th bottle by now. I use it everywhere!
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BIG SPENDS
food sensitivity test kit ($160):
I know... this might not be the most fun present, but it is really cool! Your green friend probably knows a lot about food and health, so give them the gift of learning even more! 
More people to shop for? Check out my other gift guides below:Pin now, buy later!
UNDER $15
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squat rack ($300):
This is the exact rack I bought for my own basement gym and I love it. It's simple, no frills and pretty easy to put together. It's even travelled with me from our old house to our new one!   Have more people to shop for? Check out my other gift guides:Pin now, shop later!
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under $35
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BIG SPENDS
CSA membership ($ depends):
I am a big advocate for Community Supported Agriculture. If you happen to be in the Dayton OH area, here's two that I use myself (Mile Creek Farm & Three Trees Farm). If you are not, here's a website that can help you find one: www.farmmatch.com Have others to shop for? Check out my other gift guides:Pin now, shop later!
Squat stance? Huh? The way you place your feet during a squat (and a deadlift) can totally change the muscles worked.
You are probably most familiar with a standard stance, with your feet about shoulder width apart. This a great stance to take (if you have good form) but by changing the distance between your feet, you can mix up your workout routine even more, that way you make sure to hit all the muscles in your legs. So, what are the three stances I use with my clients? Keep reading to learn!
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putting it all together:
So now that you know the different types of squat stances, it's time to put them into practice into your own workout routine.
If you want to take the guess work out of when to incorporate these squat variations, click the button below to check out workout programs that actually help you progress through harder movements over time. After clicking, you'll see why a tried a true workout plan will help you achieve your fitness goals! Pin now and save for later!
It's 5:45 AM in the dead of winter. Your alarm is beeping but you just CAN'T get out of bed. It's pitch black out and you feel like a bear who got woken up from hibernating. After a few minutes debating sleeping in "just a few more minutes", you think about your new pumpkin spice coffee creamer and it motivates you to get out of bed.
Sound familiar? If so, keep reading because after you've finished this post, you'll be armed with some new tactics and products that will set you up for a more alert morning and a more relaxing evening. Anyways, back to our story...
Here's your checklist for a good morning:
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Now here's your checklist for a good evening:
Now that we've covered the details, here's a recap of all the things you need to set yourself up for a great morning and night. After checking these items out on Amazon, share this post with a friend, we all need better sleep!
here's a recap of the items:
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GOODIESAuthorMy name is Laura and I am a holistically minded personal trainer and confidence coach. Categories
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DISCLAIMER:
Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject. Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting. I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I do receive a small reimbursement for sales made through the links provided on my blog.  |
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