Some Health Tips from Olympians

I read this somewhere this past fall and I loved it so much I want to apply it to myself...(oops, I forgot the source, but I had to share with you):

Health Tips from Olympians:

1) Breathe Well

• Breathing is the body's ability to regulate and fend off stress
• Breathign reduces anxiety, self-doubt and muscle tension; distracting thoughts can cause anxiety and affect your ability to perform at your peak
• Exercise: inhale for 4 seconds (through your nose), exhale for 6 seconds (through your mouth); both for for ten times.

2)  Follow 3 Big Diet Rules

1. Eat enough protein (athletes, even vegan ones, need a little more protein)
2. Skip sugars
3. Plan ahead - be prepared with your food, snacks, meals, dinners, everything. 

3) Follow 3 More:

1. Never get hungry and never get too full if you want to eat like an elite athlete. "Allow your metabolism to work for you rather than against you." 
2. Follow the 80/20 Rule: 80% for fuel; 20% okay for a break or treat
3. Once that becomes a habit, use the 95/5  Rule (I am pretty close to that :)

4) STRETCH!

• Always plug in 5 extra minutes for stretches. 

That's all. I think I read it in the Huffington Post and I can't find the link. I am sure there are many more tips we can get from Olympians lie, eating well, what to eat for max performance, the importance of sleep, relaxation, visualization, goal setting, warming up, cooling down, and so much more. But the 3 from this article is to: 1) breathe, 2) eat enough and plan, 3) follow your diet, and 4) stretch after your workout. Happy training!

Love,

Bea


      

My Guide to Being Focused and Staying Focused

I've always been a fan of Stephen R. Covey, the author of The 7 Habits of Highly Effective People. When it comes to efficiently, he says we need to have energy-management, rather than time-management. Here are some words of him I live by:

1.   Act on the Important—don't react to the urgent. Evaluate which choices will give you the highest return on your time and attention.

2.   Go for the Extraordinary—don't settle for ordinary. Do you define purposeful, high-impact outcomes that will transform the results you achieve in work and life?  

3.   Schedule the Big Rocks—don't sort gravel. Prioritize and organize those few high-leverage activities that will move you forward in your professional and personal roles.

 4.   Rule Your Technology—don't let it rule you. Create reliable personal system that accelerates your ability to get the right things done, or are you constantly distracted by your technology? 

 5.   Fuel Your Fire—don't burn out. Consistently renew yourself by relaxing, moving, sleeping regularly, and eating nutritiously to generate maximum energy for the things that matter most.

I have heard from other places though, that the best form of time- or energy-management is SELF-MANAGEMENT. Self-management then raises the question, how does one self-manage? Well it takes a lot of practice. It is something I am always trying for myself. After reading about staying focused on tasks, I came across many things. I've compiled them into lists that help me handle tasks and stay focused.

 FOCUS, FOCUS, FOCUS

o   F – Five More Rule

o   O – One Thing at a Time

o   C – Conquer Procrastination

o   U – Use your Hands as Blinders

o   S – See as if for the First and Last Time

 

How to Tackle Tasks

1. Get in a routine; stick to a schedule

2.  Don’t do something pleasant before getting your work done

3. Once you start keep on going (Say "5 more minutes, 5 more minutes")

4. End your session only after you’ve started the next

Be Focused and Stay Focused 

1. Be punctual, stick to your schedule.

2. Prioritize – Think "first things first.

3. Eliminate distractions (wear earplugs, disconnect the internet, turn off your phone)

4. Choose accuracy over speed - Before replying to that email or committing your attendance at an event WAIT, think, then proceed accordingly.

5. Organize your work space. Productivity thrives in a clean, tidy environment.

6. Breathe, relax. 

7. Eat well, exercise and sleep well for energy!

Master Procrastination 

1. Focus on Concrete Steps - Break down tasks into multiple mini-tasks.

2. Get confident - Tell yourself you can do this. Be confident that you WILL get things done. Focus on how good you will feel afterwards!

I am no master, and because I am human I constantly have to work on myself. In 2012 I learned so much and this year, I intend to use these strategies well so that I can focus on what needs to get done so I can enjoy the free moments of my life with the people I love! 

By the end of last year, I learned from this quote: 

"There will always be more good ideas than there is capacity to execute them."

It means that-- the main thing is to keep the main thing, the main thing. With a wondering and curious mind like mine and I want to do it all, but I need to understand that I won't be able to do it all. I need to focus on my highest priorities and be able to say no to things that won't help me reach my goals, so that with a smile and yearning heart I can say YES to the things I love and the things that will get me to where I want to be.

Love,

Bea

Martin Luther King, Jr. Day

 

 Today President Barak Obama was sworn into his second term. As I was watching the Inauguration, I wasn't sure how to feel...On the one hand I am so proud that this country has elected the first African American President and I know Obama has done some great things in his first term, but they are not perfect and not complete. We still have a war going on overseas and there are still millions of Americans: poor, immigrants, women and homosexuals are left out in many, many ways. I don't think the President is living up to MLK's dream completely....If Dr. MLK were alive today I wonder how he would feel about Obama's presidency...

I will continue doing my best as an individual and live with conscience and love. I will also join forces with the masses who seek justice and equality in this country.

Here are some of my favorite quotes by Dr. Martin Luther King:

 

 
 

Love,

Bea

My 13 GOALS for 2013

It's never too late to start over. This 2013 I am going to step up my game one step (or many steps) higher. I did some came up with 13 BIG GOALS for this year: 

1. Be more loving, be more kind. (Passion; Conscience)

2. Improve my financial fitness. (Personal Finance)

3. Listen more, talk less. (Passion)

4. Speak up louder, clearer, firmer about issues I believe in. (Conscience) 

 

 

5. Live in the moment. (Passion, Vision, Discipline, Conscience)

6. Eat and train like a figure athlete. (Discipline) 

7. Be more organized and punctual. (Discipline)

8. Learn to relentlessly focus my attention. (Vision; Discipline)

9. Be more proactive and less reactive. (Vision; Passion)

10. Read and write more. (Vision; Conscience)

11. Discover hidden talents! (Passion)

12. Listen to my body and understand how it works. (Discipline; Vision)

13. Master my mind: Question the voice inside me that tells me I can’t so something. (Passion, Vision, Discipline, Conscience). 

These are HUGE goals that will challenge me every step of the way! I have broken them down into my journal into mini-steps and what particular areas of my life these fall under. 

I wish you all have a year full of love, joy, peace and health!

Love,

Bea

 

How I Keep My Skin Healthy During the Winter

As I get older I appreciate my body more and more. It's amazing how our body works, how each cell that makes up our bodies has a purpose. As I age I take much better care of my skin, especially during the cold winter season when our skin gets so sensitive.
Here are the products I regularly use to keep my skin healthy and moist during the winter:

• Each morning I wash face with luke-warm water, put on natural toner and wear moisturizer: Trader Joe's Tea Tree Face-wash; Earth Science Aloe Vera Complexion Toner and Freshener; and Neutrogena Healthy Defense Daily Moisturizer.

• Instead of lotion I use organic coconut oil all over my body. I love to see how my skin glistens and before I dress I have to be brave enough to completely dry otherwise it will stain my clothes. I gotta keep on moving to stay warm! :-O

• I always keep hand lotion handy - my hands get ultra dry! This is the lotion I have now. I always opt for a fragrance-free and natural hand lotion.

• I have noticed that children and teens have very healthy and moist lips; as we age our lips easily crack, lose their suppleness and plumpness :( I love the feeling when my lips are healthy and moist and always make sure they are coated with lip-balm. I use Burt's Bees Beeswax natural lip-balm. I also put it on before hitting the sheets to nurture my lips during my beauty sleep ;)

• As you can tell my skin tends to be super-dry! Even my feet get super-dry during non-winter days! Often I lather a generous dollop of petroleum jelly all over my feet, wear socks and I'm good to go! I do this before I hot the gym and sometimes before going to bed. When I take off my socks after a couple of hours I say hello to softer feet :)

• Washing dishes on not my favorite chore. Bret and I have comprised he will do the washing mostly and I will do the drying and putting away the dishes :) But if/when I do, afterwards I always spread vitamin E (almond) oil on my hands and nails. I also do this before I go to bed! I've read that vitamin E oil helps my skin stay moisturized, and reduce the development of wrinkles in the hands.

• Also before going to bed and after washing my face I wear just a little bit toner (home-made apple cider vinegar) on my face. To make your own ACV toner, use 1 part ACV and 3-4 parts water; shake bottle well each time and apply.

 

• Of course, I always drink lots of water to stay hydrated. As soon a s I wake up I drink 2 cups of warm water and fresh squeezed juice from 1/4 lemon and I drink herbal tea throughout the day to keep me hydrated and warm :)

• I am so aware that healthy skin radiates more beautifully when I eat right. My diet consists of hydrating and alkalizing (opposite of acidity) foods that provide nutritious and health benefits. Fruits and vegetables are incredibly hydrating-- basically they are water with tons of vitamins, mineral and nutrients and are loaded with fiber! Healthy skin start from the inside out.

• Exercising for 60 minutes 5-6 times a week is part of my living a healthy lifestyle! Working out makes me feel so happy and gets me in tune with my body. I have come to appreciate each cell in my body and how my body functions.

It has been proven that consistent exercise delivers tremendous benefits, from a healthy, more active brain to the skin that wraps your soul. Exercise is essential for healthy skin!

During the winter break my guilty pleasure was/is taking long hot showers... I love them because Bret and I bathe together! :) We say we save more water that way, but we tend to stay in there longer because the hot water feels so good when it's cold outside! However, I know that hot water dries the skin out and I know I should use warm water instead... Now that Bret's winter break is over and is back to work I will take shorter hot showers alone :( Boo!, but it will help seal more moisture in my skin and save water.

(Oh, by the way, I like to use soaps that are not scented and natural. Right now I am using Trader Joe's Oatmeal and Honey soap, it feels so pure and it's non-drying-- I like it a lot!)

 

So there you have it. These are the products I use and things I do to keep my skin healthy, hydrated and radiant during the winter.  I recommended you do what works for your skin, especially:

1. drinking plenty of water
2. eating healthy, wholesome food (kick processed, acidic, junk-food out!)
3. exercising for a rosy glow
4. getting sufficient sleep
5.  be happy, smile and keep a sport a great attitude!

Love, 

Bea