McKinley Grapevine

9. Learn something new every day:

Learning something new each day is easy. Some people are avid readers and are a beacon of knowledge. Others tune in to their favorite information channel on television, listen to the radio, converse with their neighbor, or go to work to learn. However you find it, knowledge is all around you every day. Learning is refreshing and keeps our curious minds hungry for more information and maybe one day you’ll find that one thing that makes your heart sing. While it is important to exercise daily, it is just as important to exercise your mind.

Ten reasons why you should learn something new every day:

·         Something to talk about

·         Exposes you to new things

·         It’s refreshing

·         Combats boredom

·         You might find a new passion

·         Gives you something to look forward to

·         You affect the lives of others

·         Knowledge is power

·         You’ll be intellectually stimulated

·         Your quality of life will be enhanced

8. Eat More Veggies:

Shoot for 5+ servings of veggies each day. Diets high in vegetables are associated with reduced risk of developing numerous types of cancer. Vegetables are an important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Don’t be shy when trying new vegetables (the boldest colors are often the healthiest).

And who knows, maybe finding a veggie that you really love will inspire you to start a garden, which is directly correlated to a healthier lifestyle, as it provides fresh produce, creates a new hobby, etc.

Health benefits of eating veggies:

·      The nutrients in vegetables are vital for health and maintenance of your body

·      Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes

·      One to four cups of vegetables are recommended each day, depending on how many calories you need

7. Celebrate small wins:

It’s easy to get discouraged when it seems like your goal is so far off. Set intermediate goals on the journey to your long term goal, and be sure to reward yourself after you accomplish each. Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work. And the more frequently people experience that sense of progress, the more likely they are to be creatively productive in the long run. Don’t give up on your dream because of the time it takes to accomplish it, because the time will pass anyway.

Our Challenge to you.  If you don’t already have an accoutability partner or someone you have shared your goal with, call or email that person today and confide in them.  When you have an accountability partner, they can celebrate those small wins with you and encourage you to keep going when it gets tough.  But remember, this is your goal and you chose it for a reason…don’t ever forget what that reason is.

5. Give yourself a break!!

We need to give ourselves a break, and a little downtime works well for almost everybody. It doesn’t really matter what the activity or inactivity is. The idea is to give your body, mind, and heart a chance to relax and recharge. If you keep going at full speed every day, it can be really hard on you, both physically and mentally.

If you are working toward a fitness/health oriented goal, your body can plateau if not given adequate time to restore itself.  Don’t forget your rest days as they are a crucial part of your workout cycle and should not be forgotten J.

Weekends seem to be the easiest times to allow ourselves the time to actually take a break, right?  Well, here’s our challenge to you…let’s not wait until the weekend to rejuvenate!

·         Find 5min EVERY DAY to “give yourself a break”

·         Set a daily alarm on your phone to remind you

·         We are all different, you choose what will help you take a break. However, if you’re looking for some guidance, I would totally recommend just going for a walk…without your phone or any other distractions.  Focus on taking deep breaths but take them naturally.  If you’re having a hard time slowing your thoughts down or redirecting your thoughts, refer back to your “Positive 5 for 5” from Monday.  If you didn’t get the chance to read Beau’s email, see below:

§  Write down 5 things on a piece of paper that will encourage positive thinking.  Here are a few examples of what those things could be about:

§

§      A characteristic about yourself you are thankful for

§      An accomplishment that was tough but you persevered through

§      Something that makes you laugh or brings you joy to think about

§      Something you’re looking forward to in the future

§      A favorite motivational quote

4. Get a good night’s sleep

Sleep plays an important role in your physical health. For example, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. This is also when your muscles repair themselves after a tough workout.

If you’re having trouble getting to sleep and staying asleep at night, try relaxation techniques like yoga or meditation before bed. One of the most common things that tend to keep us awake at night are our racing minds.  Writing down some things you are worried or stressed about will help to put them in perspective and reduce the amount of stress or worry you have been experiencing or at the very least, it will keep them from cycling through your mind J

For more suggestions on how to achieve your best zzz’s, check out this article I wrote on the McKinley Grapevine:

http://grapevine.mckinley.com/2015/11/get-a-great-nights-sleep-tonight/