How to Optimize your Morning Routine

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Mornings are usually hectic.  They get especially difficult when you have more than one person living in the same household.  But even if you live by yourself in your apartment, it is important to have a routine.  This makes things simpler and even prepares you for any contingencies.

Today we will go through some steps you could take to optimize your morning routine. If you already have a routine set up, then you have taken a big step already.  As you probably know now, being disciplined is pivotal for an optimized morning schedule.

Why is an Effective Morning Routine Important

The human brain is only capable of remembering certain details of certain things.  This is why we tend to get lost in details and fail at some important ones.  Practice creates habit and when certain steps of action are ingrained, you wind up doing them automatically.

This guarantees that you will see everything done and without having to even think about it.  It is like when you learn how to ride a bike.  First, you need to focus on pedals, handles, the road, etc.  But once you have practices, you do not need to think of any details, it just happens.

For example, you can establish the following steps and repeat every time:  Wake up – Heat the water for the coffee – Take a shower – Get dressed – Make toast – Prepare the coffee.  If you effectively time these activities, you should be down to performing great every time.

This will save you time and energy, which is a pretty good thing in the morning.

Some Steps

Ok, so let´s build that routine, shall we?  This might sound somewhat cliché at this point but going to bed early is important to success.  There is really no need for you to sleep late, maybe if you have an urgent paper to turn in the next day.   Otherwise, try to get to bed early.

Not sleepy?  There are methods to make you sleep.  They basically involve you staying still for at least 15 minutes.  Your body will think you are sleeping and induce sleep.

Set your alarm for a fixed time.  If you wish, you can set a 5- or 10-minute snooze.  Some people prefer to have a  soothing morning alarm instead of the panic-inducing loud ringer.  That has more to do with your taste.

Use Time Effectively

The human brain can only focus on one thing at the same time.  Those who call themselves multitaskers are actually people who are really good at quickly switching from one focus to the other.  But the truth is that it is pretty difficult to completely focus on two things at a time.

But there are some vague activities that you could do simultaneously.   You can drink coffee while preparing breakfast for instance.

Take a good and refreshing bath but do not take much time at it.  When brushing your teeth, Dr. Yoonjeong Ji, from New Westminster suggests brushing your teeth effectively has to do with a good timing and proper cleaning.

Optimize the time for your morning activities by creating a schedule and sticking to it.  It might be difficult at times but things will eventually fall into place by themselves.

How Regularly Visiting a Chiropractor Allows me to Unlock my Potential

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There are one too many myths out there about what a chiropractor actually does.  Some might even think that it is all about making bones crack.  But we want to debunk some false ideas or conceptions you might have about this practice.  Dr. Christian Guenette, who specializes in chiropractic medicine, says that regular visits to the chiropractor can help you unlock your potential.

Your entire body is filled with the potential for healing and health.  It is up to us to unleash this potential and let our bodies feel 100% good.   This is especially important as we are seeing more and more people around us getting sick more often.

“Our practice focuses on the nervous system.  This is the system that operates your body, regulates it, heals, and controls all the organs in your body.  So, it only makes sense that we focus on this system to keep the clarity with which it operates from your head, all the way through your spine,” Dr. Guenette explains.

Chiropractic Deals with Subjugation

Call it stress, trauma, toxins, or even thoughts, these all interfere with a proper neural pathway.  We then create bad habits and improper or even harmful responses to stimuli.  This disconnection is what we call subjugation.

The medicine of chiropractic works to restore this connection. Only when this happens you can reach a 100% potential.  This profession is the only one that deals with this nerve interference.   It is not about treating the disease, it is about taking care of it.

Your body wants to be healthy by nature.  It is its normal state and whenever disease attacks, which is a foreigner, it will naturally fight against it to bring normalcy back.  If you are under chiropractic, you are enhancing the body´s natural ability to stay healthy.

Chiropractic care basically makes sure that your spine is well aligned and healthy.  This guarantees that your nervous system is always protected and in check.

Benefits we Have Seen

People who put themselves under chiropractic have seen the tremendous differences in their everyday life.   We have seen and heard great stories of how people are feeling much better and reaching their full potential.

The following are some of the tremendous benefits we have seen in those who regularly visit our practice:

  • A better attitude towards everything.  Having a 100% potential means that you are looking at life with a better perspective.  No more gloomy days but it is all sunshine.  This helps even deal with heavy issues with the necessary calm to actually overcome them.
  • Better handling of stress.  We live in a never-stopping society where everything is moving at a pretty fast pace.  Our lives get packed with activities and responsibilities that might overwhelm us.  When we are living to the full, we are more capable of making reasonable and educated decisions that help us better deal with stress.
  • Boosted immune system.  This means that the body becomes more efficient at fighting foreigners.   A sensation of wellness fills your body and it is not as easy for you to get sick.

Make your consultation today and perform better in all your activities.  A healthy nervous system will be able to better perform and make your body and mind stay in tune.

 

 

How to Best Utilize Protein Powder to Maximize your Muscle Gain

Let us start with the basics of the usage of protein powders.  If you are an athlete or bodybuilder, you work out more intensely than the average person.  This means that you are working on making more muscle.  Now, muscles are built from protein, which you get from your food.

Obviously, food is a great source of protein.  However, this protein intake comes with all the other nutrients in food, which you most of the time find in greater amounts than protein.  Therefore, an extra intake of protein might be needed. This is where protein powders come in.

I do believe that protein powder is something you must be careful with since, as with pretty much anything, you should always be cautious.  An excessive intake of proteins can actually prove to be harmful more than beneficial.

So, how do you best utilize protein powder to maximize muscle gain?  Easy, keep other practices in check.

Find the Best Times to Supplement

You read that, right?  Protein powder should be used as a supplement.  Most experts recommend taking a scoop of protein shake right before a workout and after your workout session.   The pre-workout intake is to make sure you have something to work with.  This intake will help you fuel your muscles with energy.

The post-workout intake will help repair damaged tissue by creating a perfect anabolic environment for your muscles.  It is also recommended to take a good protein shake early in the morning before hitting the grind.

The Best Time to Work Out

Maximizing this extra protein intake with heavy exercise is important.  The best time to do this is usually during the evening.  This provides a complete-day time to replenish your body with the nutrients you need to deliver an effective workout.

Consider the Other Nutrients

But it is not all about protein here.  There are other important nutrients that your body needs in a healthy amount. Carbs and fats are an important source of energy to your body, for example.  Just make sure you eat the healthy type.

Keep Yourself Hydrated

This one is simple.  Your body weight is 70% composed of water.  This should give you the hint that water is critical for your body functions.  Do not lose track of this one while putting too much emphasis on proteins and other nutrients.

Keeping your body properly hydrated is important to perform at the intensity needed.

Workout with Frequency

In order for your muscles to be built effectively, you must keep up with the workout sessions.  Waning down on the frequency can sacrifice some muscle gains.  Plan for at least three weekly sessions where you work out the most important muscles.

Before trying any protein powder, make sure you check out trusted supplement reviews to learn which one might fit your needs better.  Always make responsible and educated choices about your body.

 

The best music to listen to that will increase your productivity

The question is often posed whether it is better to listen to music while at work or not. The general way of thinking is that it boosts productivity and employee moral but a quick search on the internet will reveal a variety of differing opinions. Reading through some of them I was left with a simple answer to this old question. It depends.

One classic study on assembly line workers tested how music affected how they worked. Their overall productivity had increased greatly but based on what we know of human psychology now it’s more likely their mood was simply given a boost given the repetitive and boring nature of their job.

Now that’s not to say that your job needs to be boring and repetitive for music to be good for it. The main point is that performing any task which doesn’t require a lot of thought or verbal communication, in essence, a job that can largely be done on auto-pilot, is perfect for music. Having some earbuds plugged in can add a sense of isolation and allow you to focus fully on the job at hand. Other studies have found that music with a high bass is the best for this due to the rhythm they induce. Electronic music like that done by DJ Krista is one example. Depending on your role so as a tradesman, music could help you a great deal to get through the more repetitive parts of it. However, considering the role of most trade jobs with the risk of accidents and the need to work as a team, it’s probably best to leave the earbuds at home.

However, another interesting finding was that surgeons were found to listen to music a lot during surgery. Many of them felt it helped them relax and remain calm through a surgery. Researchers speculate that because surgeons are experts in their field music allowed them to relax and stay uplifted rather than distracted. And since their jobs are largely non-verbal any presence of lyrics in the music didn’t distract them from the job at hand.

In one other study introverts and extroverts were tested to examine the effects of listening to music which engaged in a memory task. Participants had to remember objects immediately or after a delay as well as a reading comprehension test. It found that on average introverts performed worse on this than extroverts. Especially when asked to remember an object after a delay. They concluded that this was because introverts process things more internally and find external events far more energy draining.

All this taken together what are we left with? Music can boost productivity when the job is a bit repetitive or the person has it mastered so well that they required less thinking about it. Though for those jobs that involve a lot of verbal communication and cognitive thinking, music can serve more as a distraction. Also, whether you’re an introvert or extrovert can also have an influence. Best thing to do is test out a few songs at work and see how you perform. And of course, if your job involves an element of danger exercise caution and leave the earbuds back home.

Why getting regular massages increases productivity and energy

Everyone loves a good massage. No matter what your lifestyle or work routine is you can find great benefits in having a regular massage. Apart from leaving you feeling great massage therapy can relieve stress, prevent injuries, detoxify the body and leave you with more energy.

That last one is this article’s focus. While massage therapy does not directly give us more energy the side effects do lead to more energy along with greater mental clarity. Professional trainers have been swearing on the benefits of massage therapy for years now but only in recent years has scientific consensus come out to support this. If you feel like you don’t have enough energy in the day and find it difficult to focus at work then consider making a massage a regular part of your routine. Not convinced? Read on and see just how a massage can do that and more.

Increased energy through faster muscle recovery

For muscles to properly grow they need time to recover after a workout. Massage therapy can speed up this process by increasing blood circulation through the body which will aid in bringing nutrients through the blood stream and flushing toxins out. This leaves you less fatigued which means more energy. A deep tissue massage is the best choice for this as it softens up the muscles allowing for greater circulation.

 

Less pain means more energy

Muscle pains can make it difficult to focus and think clearly. Whether its muscle or illness related, massage therapy has been shown in studies to reduce pain levels and lead to greater mental clarity and concentration.

 

Alleviates Depressions leading to more energy

Depression and anxiety can really act as a drag on your energy levels creating a domino effect that brings you low both mentally and physically. Regular massages though have been shown to help alleviate anxiety. It’s unknown exactly why this is so and the research done so far is far from conclusive but it is believed that massage therapy increases serotonin and dopamine levels in the brain which is known to reduce stress levels.

It’s also well understood that high-stress levels can make muscles tense up which can lead to muscular pains. A massage relaxes the muscle tissues releasing the tension and leaving you with more energy for the day.

Leads to a better night’s sleep

Many people suffer from chronic sleep loss which saps their energy and increases stress. Just as massage therapy alleviates depression this in turn makes for a better night’s sleep. Stress is not the only cause of trouble sleeping; an intensive workout routine leaves the muscles feeling tense making it difficult for them to relax later on.

Relaxed muscle tissues and a distressed mind leads to a better night’s sleep and higher energy levels for the following morning.

 

Final thoughts

The benefits of massage therapy build up cumulatively. It’s important to stick with it to draw its full effects. Most professional recommend getting a massage once a week if regular exercise is part of your routine. If this isn’t an option then try to aim for twice a month. It’s also worth understanding the different types of massages to find out which one suits your situation best. Most professional massage therapists can provide accurate and up to date information on the massages they provide and who they’re geared for. Adam Harris in Vancouver provides free consultation to help you make the right decision.

Hire a Leg Up To Walk Your Dogs So You Can Focus on Work

There’s no doubt, dogs bring a different kind of happiness to individuals and families. They provide a unique experience when it comes to playtimes,  dinners and ordinary days. With the unconditional love and unlimited joy they bring, you, as their owner should be able to play the part too. Did you know that there’s more to dog walking than simply being an exercise? There are plenty of benefits that await you and your pet by simply doing this routine regularly.

 

However, a lot of dog owners don’t have the liberty and the time to give their pets. Most of the time, these people are out of the house for long because of work and other commitments outside. In cases like this, it would be a wise decision to hire someone to do the dog walking Toronto. Dogs, when not given enough exercise, playtime, stimulation and attention may bring about consequences that may stress you or hinder you from being more productive in other areas in your life.

 

Take into example a dog who hasn’t been walked or played with for a couple of months. You’d notice a change in behavior and as time progresses, this behavior will demand a lot of time, energy, attention and resource from you. Sometimes, dogs may display undesirable behaviors like aggressive behaviors, chewing on just about anything including their waste. This and other stressful behaviors may develop as time passes.

 

If you’re still trying to decide on whether you should hire a dog walker to help you out, here are some things you can consider.

 

  1. dos-perrosHiring a dog walker will give you more time for work. Taking care of a pet requires a lot of time and attention. If you let a professional do it for you, you’d have more time available to spend on more important tasks and activities in your day. You can actually take some time off in the morning to find some peace and quiet as your dog is sent to a dog walking session. It’ll help you clear your mind and set goals more effectively.

 

  1. Hiring a dog walker will improve your dog’s behavior. Dogs need an ample amount of exercise, stimulation and fun times. Once given the following, your dog will really perform well in terms of behavior. There will be less time of boredom and less time to develop destructive and problematic behaviors This will mean more time of productivity because there will be less distraction for you to deal with.

 

  1. Hiring a dog walker will make your life easier. Whether you acknowledge it or not, hiring dog walkers will greatly make your life easier by taking on the tasks that are too time-consuming and difficult. When your pet is with them, you can continue with your daily tasks with ease. You can concentrate better knowing that all the concerns such as feeding requirements, phobias, contacts, health and other requests are taken into account.

 

Balancing your time with work and play doesn’t necessarily mean that you have to take the responsibility alone. You can get help from reliable, professional and experienced people to walk your dogs regularly. In this way, you can spare yourself from having a bad day and invest more on productive days at work.

How I work Fitness into my workday

We all know the drill.  Get up early in the morning and dress for work.  Make it through the 9 to 5 and try your best to being productive. If you have your own business, then you are in a hectic adventure of running things the best way possible.  Now bring the family in and you have your day full.  There seems to be no time left for what is also important: you.  Yes, maybe you have an active day, or maybe not.  What about if your work is sitting on a chair during the whole journey?  Not to mention that you are slowly killing yourself, you must make an effort to take some time for you.

People usually ask me how do I fit, into my busy day, some time to stay fit.  Now, there is not really a secret recipe or mystery into doing this and the answer can actually be pretty obvious based on what we already know.

Don´t kill yourself

The first thing you need to do is set your priorities straight.  For family counseling I remember everyone stressing out the fact that nothing is more important than the quality time you spend with your kids, nothing.  So, if you are busting your behind at a job that is killing your time and yourself in the process, then you should reconsider your lifestyle.  Is this job really worth it sacrificing so much time you could use for you or your family?  Will it still be rewarding if you changed to a job with less demand but less pay but have more time to yourself?

 Fit at least an hour into your agenda

Once you have set your priorities straight it is time to fit at least one hour daily for going to the gym or working out at home.  I usually take three days of the week to hit the gym and make sure I get to workout, at least lightly, during the other four.  Now, I am definitively not trying to become the strongest or fittest man on earth, so I mainly take it easy. You see, among reasons to get fit, there is health, looks, or both.  After hearing so many stories of people starting the gym on January as a new year’s resolution and then failing to complete I was determined not to let that happen to me.  I have always strived to stay motivated and to keep my goals real.

If you want to keep it even more real, you can also hire a personal training Calgary to drive you through a very convenient fitness plan. If you like high intensive exercise, try a lunch-hour boot camp class.

Stay active even at work

Even if your job demands you to stay on a chair during the whole eight hours, you probably get times for at least a small break and a lunch break (if you don´t, then go back to my first point).  Use this time to take a little walk or to perform some physical activity.  It does not need to be something too strenuous as you do not want to get back to the office all sweaty.  I always try to take a little walk from time to time.  If I can take the stairs instead of an elevator, I do that.  I almost rejoice if my floor’s bathrooms are full and I have to use other floor’s.

Eat healthy

This one goes without saying and has been common knowledge.  When I see people at the gym that have been there for years without getting fit, I realize that the highest percent of being fit has to do with what you put into your body.  So be caring of what you eat and keep in mind that this is fundamental to get as fit as you wish to be.

Playing Records While Working To Improve Productivity

When one discovers all the great things that take place in our brains while we listen to music, we find no surprise in the fact that music has an effect on productivity.  This is the reason why many people enjoy playing music on their earphones working or performing physical activity.  Music affects our mood and our emotions.  It affects how we approach stressful situations and how we handle ourselves at tough endeavors. Of course, there are a few exceptions to this rule but the general trend is that music can indeed increase creativity and work.

This applies to the workplace but not necessarily to all instances where high levels of concentration are required.  For those who make some of their work at home, playing music with the soothing quality of a record player can prove very invigorating.  Even if the music is sad, we find it enjoyable rather than depressing.

Music affects creativity

But just like the amount of light can affect the way we work, so is the volume of the music we are listening to.  Basically, when we listen to a moderately loud sound, we are forced to think abstractly as a result of not being able to process information easily.  We know that thinking more abstractly leads to a higher level of creativity.

Music increases productivity

When we listen to a good piece of sound, we are in a relaxed mode.  This helps release stress and being able to steam out some pressure.  The type of music that we are listening to will affect the way we process information and how we do it.

Music helps during exercise

It has been proven that a person who works out has a better attitude towards life, work included.  It creates a state of well-being that is translated into effective work. Essentially, music helps in replacing one´s brain signals of fatigue.  Whenever your head is telling you to stop doing whatever you are doing, a nice piece of music will help you overcome those feelings and keep up the great work.  How about that for increasing motivation and productivity?!

Music can help to visual attention

According to experiments, listening to music can increase our visual attention to details and the big picture.  These results were compared to those done in silence and there was a difference noted.

Music improves motor and reasoning skills

It is well-known how learning an instrument will help the development of sensitive areas of the brain to kids.  It is not that different when it comes to listening to music.

Listening to music has enormous amounts of benefits.  But sound quality has a special effect on us.  If you really want to listen to music the way it should be, a vintage record player is your best choice. You probably do not know that these beauties are being sold today.  If you can get your hands on one, put it to the test and observe the results yourself.