10 Quick Tips to Stop Stress

Posted by on Sep 12, 2017 in Uncategorized | Comments Off on 10 Quick Tips to Stop Stress

Stress can be found everywhere. Work, relationships, the weather, your health, and your finances can each be a source of stress. These things aren’t stressful in themselves, but we create stress by the way we interpret them. There are many ways to create stress. There are also many ways to combat stress. Considering how miserable stress can make life, the time you spend learning to combat stress is time well-spent. Be patient and try several possible solutions. Try these quick and easy ways to lessen the stress you experience each day: Have a good laugh. Laughing is the perfect antidote to stress. You feel better physically and mentally after a good laugh. Keep a book of jokes handy or find a humor-related website for a quick pick-me-up. Get religion. Many people find that their religious beliefs and activities relieve their stress. If you don’t attend church regularly, reconsider. Find a religion that suits you and participate. Have a quick nap. A nap resets your brain and refreshes you. Experiment with the duration of your naps. There’s no best solution for everyone. You’ll likely find that napping for too long leaves you feeling groggy and grumpy. Find the sweet spot. Meditation is simple but requires practice to be effective. Meditation and mindfulness are both extremely popular topics. With countless books and websites dedicated to these topics, you’re sure to find an excellent resource. Spend time with a pet. Studies have shown that contact with a pet greatly reduces stress and anxiety. Some pets are better than others for stress relief. You might find that a dog or cat is more conducive to relaxing than a pet tarantula, but it’s up to you to determine what works for you. Write in your journal. If you don’t have a journal, get one. A simple notebook works as well as anything else. When you’re feeling anxious, pull out your journal and write about your feelings. It might seem silly, but writing is an effective way to get negative thoughts out of your head. Try it and see how much better you feel. Take a walk. All you need to take a walk is a pair of shoes and perhaps an umbrella. Walking is free, good for you, and a great way to beat stress. Find a way to fit a couple of walks into your routine. You’ll be happy with the results. Breathe deeply. The trick is to take slow, deep breaths and focus on your breathing. The combination of altering your breathing and taking your mind off your challenges is like magic. Take a slow breath, hold it for two seconds, and then release it slowly. Do that 10 times while concentrating on the process. Listen to music. Music is a highly effective way to alter your emotions. With the right choice of music, you can make yourself feel happy, sad, energized, or angry. Choose your music wisely and keep it handy. Make a list of solutions. You get stressed because you worry about the future. Instead of worrying, make a list of ways to deal with what is bothering you. You’ll be less stressed if you concentrate on what you can do to resolve your challenges. Stress is bad for your physical and mental health. You don’t have to suffer with...

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9 Actions That Will Enhance Your Personal Efficiency

Posted by on Sep 7, 2017 in Uncategorized | Comments Off on 9 Actions That Will Enhance Your Personal Efficiency

Do you ever reach the end of the day, feel exhausted, but feel like you accomplished very little? Meanwhile, your coworker seems happy and relaxed and managed to accomplish a lot? Everyone has a different level of efficiency. Luckily, you can get more done and feel better at the end of the day than you do right now. You can be more efficient in all areas of your life. Soon, everyone will be wondering how you manage to get so much done! Accomplish more and set a new standard for personal efficiency with these strategies: Take regular breaks. Avoid working for longer than an hour without a break. A short 5-minute break each hour can result in getting a lot more accomplished over the course of a day. You’ll stay fresher and enjoy your day more, too. Many hands make the work go faster. Be willing to delegate when possible and appropriate. You can get a lot more done if you get a little help. Whether you’re at work or at home, get the help you need. Don’t be shy about asking for assistance. Get enough sleep. Study after study has shown that everyone requires at least seven hours of sleep to be at their best. That includes those people that swear they only need five. Your performance improves in every way if you sleep at least seven hours. It’s okay to use a nap to reach that total. Make a list of things to do. You’ll never wonder what to do next if you have a list prepared ahead of time. The best time to make your list is the night before. Make a list before you turn out the light. Assess your progress throughout the day. When you measure yourself, your behavior changes. Just the act of checking your progress will change your focus. See how well you’re doing at regular intervals. If you have tasks that must be done each day, this can be a convenient way to measure yourself. Note the gap between activities. Perhaps you’ve been working hard, but once you complete a task, you might find that you take quite a while to start the next task. The process of stopping and starting can be a big time-waster. You might want to use a timer to keep yourself honest. Give yourself a set amount of time before returning to work. Use small amounts of free time wisely. Maintain a list of small tasks that you can complete in just a minute or two. When you have small chunks of time, you can pull out your list and knock those items out. Your list might include things like: Checking email Checking voicemail Cleaning your desk Making a phone call Do one task at a time. Let go of the idea of multitasking. You’ll get more done and avoid wearing yourself out if you focus on one task at a time. Focus all your resources on a single task. Stay organized. A messy workspace kills efficiency. You can’t find what you need quickly. You lose papers. The clutter is mentally fatiguing. It takes a lot of effort for some people to stay organized, but it’s worth the time and energy. You can improve your standing at work and at home by increasing your efficiency. It...

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8 Things Happy People Avoid Doing

Posted by on Aug 22, 2017 in Uncategorized | Comments Off on 8 Things Happy People Avoid Doing

Unhappy people do certain things that happy people avoid like the plague. If you’re doing these things, you’re not as happy as you could be. Achieving anything involves avoiding certain behaviors and adopting other behaviors. The same holds true for your happiness. Some people have a natural skill for being happy. Even if this skill isn’t natural for you, you can learn. Avoid engaging in these behaviors if you want to be happy: Dwelling on the past. Feeling bad about something that’s already happened doesn’t make a lot of sense. Without a time machine, there’s nothing you can do. Late for your job interview yesterday? How will feeling bad about it help now? Mad at yourself for not asking out Suzie Watson in 11th grade? It’s too late now. Leave the past alone and focus on today. Life only happens in the present. You’re wasting your life by being focused on the past or the future. Worrying about the future. Worrying about the future isn’t much better than being bitter about the past. Both perspectives sacrifice your present and ruin your mood. Prepare for the future, but avoid worrying about it. Most of your concerns will never happen anyway. Holding a grudge. Refusing to forgive others only punishes you. Half of the people you’re mad at don’t even know it. They’re going about their lives without any concern for you. Who are you actually punishing? Only yourself. Comparing themselves to others. With over 8 million people roaming the Earth, there’s always going to be someone who’s wealthier, better looking, smarter, or a better disco dancer. Comparing yourself to others is a losing game, especially when you compare your weaknesses to other’s strengths. Ignoring the positive. Humans are programmed to look for danger and focus on the negative. That makes it easy to ignore all the positive things going on in your life. You can counteract this tendency by making a list of all the good things in your life and reading it each day. Make a habit out of this. Keep the list by your bed and read it every morning and night. Focusing on the negative. When you look at everything that isn’t the way you’d like it, it’s easy to feel depressed and hopeless. Again, give fair time to the positive things in your life. You have plenty of them. Worrying about the opinions of others. You might think you outgrew this mindset after high school, but you’d be one of the very rare few. Kicking this habit can take a lifetime, but it’s also incredibly satisfying. You’re never free if you’re worried about what others are thinking. It taints every decision you make. Working at a job they dislike. It’s called “work” for a reason, but it doesn’t make sense to spend 8+ hours each day in a way you despise. Find work that you find agreeable and you’ll remove one of the primary causes of unhappiness. Are you as happy as you’d like to be? If not, there are certain things you must avoid doing if you want to maximize your happiness. Happiness is a choice you must make each day. Failing to choose happiness is choosing unhappiness. You have to make the effort if you want to experience happiness on a regular basis. Consider...

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Bedtime Habits of High Achievers

Posted by on Aug 15, 2017 in Uncategorized | Comments Off on Bedtime Habits of High Achievers

There’s no doubt that your habits are excellent predictors of your current and future circumstances. The things you do each day matter in a big way. Slightly overeating each day is vastly different from slightly undereating each day when you consider the results months down the road. Save a little each day or spend a little more each day. Consider the difference. Most people have a morning routine, but fewer have an evening routine. You’re not in a rush at night, so use the time to the best of your ability. A few effective evening habits can pay off in a big way in the future. Develop a nighttime routine that enhances your life: Plan the following day. Avoid going to bed without a concrete idea of how you’ll spend the next day. Just a list of three things you’d like to accomplish the next day can be a good start. When you wake up in the morning, you won’t have to think about what you should do first. You’ll already have a basic plan. Forgive everyone and everything. Each day is a new day. The best way to prepare for tomorrow is to let go of today. Many of the negative things that happened to you are outside of your control. You can choose to make yourself miserable, or you can choose to move on. A grudge can feel like an appropriate response, but you’re only hurting yourself. You need your mind clear if you want to become a high achiever. This is the most common bedtime habit shared by those that have achieved a high level of success. Make an effort to read for at least 30 minutes each night. Spend the time wisely. You’ll learn more from a book on current events, an autobiography, or something related to your field than you will from re-reading a Harry Potter novel. Reading is good for your brain health and your stress levels too. Many successful people report taking a walk or engaging in other types of exercise before bed. Be careful with this one. You might find yourself less able to sleep after a bout of exercise. Experiment and see what works for you. Use the time to be creative. You’re likely to find that your creativity is at its peak either early in the morning or later at night. The evening can be a great time to problem-solve and brainstorm new ideas. You might use the time to write. Let your imagination roam. By meditating before bed, you’ll sleep better. It’s also a great way to unwind from your day and let go of the stresses you’ve accumulated during the day. There are plenty of excellent resources to get you started with your meditation practice. Just a few minutes each night can be productive. End the evening with feelings of gratitude. Spend two minutes thinking about the blessings in your life. What are you grateful for? Focus on the great things, experiences, and people you already enjoy in your life. Do you have a bedtime routine? The hour or so before bed can be put to good use. You likely use that time now to watch TV or play on your phone. Imagine the changes you could make over the next year if you harnessed that time...

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7 Low-Carb Hacks to Help You Feel Full All Day

Posted by on Aug 8, 2017 in Uncategorized | Comments Off on 7 Low-Carb Hacks to Help You Feel Full All Day

One of the biggest concerns that you may have about the low-carb diet is staying full. Without a large quantity of carbohydrates to fill your meals, you may wonder if you will feel hungry. Try these tips to avoid that low-carb hunger:   Ground almond flour. Instead of using regular flour, switch to ground almond flour for your meals. This low-carb hack is filled with protein, and you’ll feel full while using it. You can make a variety of items with almond flour, such as pancakes, muffins, or bread. Almond flour is versatile and filling, so you won’t miss regular flour. Cauliflower rice. Did you know that you can use cauliflower as a substitute for mashed potatoes? Cauliflower is a healthier choice than regular potatoes and is considered a lower carbohydrate vegetable. You can grind up and mash cauliflower to make mashed flakes. You can also use ground up cauliflower as rice and create a pizza crust from it. Top the pizza with your favorites. Spiralized vegetables. A spiralizer is a simple kitchen tool that you can use to make vegetables into tiny strips that resemble noodles. If you don’t have one, then you can use a sharp knife to cut up the veggies into small strips. This low-carb hack lets you make your own healthy pasta and noodles. Zucchini tends to be the most popular vegetable to spiralize in the kitchen. However, you can also experiment with eggplant, peppers, and other veggies. The key is to pick a firm one that can be cut into little pieces with ease. Lettuce wraps. One of the easiest low-carb hacks is to make wraps or tortillas with lettuce instead of flour items. Wrap your favorites such as meat, vegetables, and salsa in a lettuce wrap to reduce the carbohydrates. The wraps will still taste delicious, but they’ll have lower calories and more nutritional value. You don’t have to stick with iceberg lettuce and may want to try other varieties as you experiment in the kitchen. You can even use cabbage leaves to make the wraps. Vegetable chips. Regular potato chips won’t work on a low-carb diet, but vegetable chips you make yourself at home are fine. Bake your chips in the oven and serve them with sea salt, olive oil, or spices. You can make vegetable chips from zucchini, eggplant, squash, and other foods. Pick your favorites and cut them into bite-size pieces. Kale, spinach, and sweet potatoes all taste delicious as baked chips. Use citrus flavor. Lemons and limes make great low-carb substitutes for traditional salad dressings and sauces that may have too many calories. A squeeze of lemon or lime can add instant flavor to a salad, soup, casserole, or other dish. You don’t have to worry about carbs with this flavor option. Experiment with it in the kitchen and try adding it to different dishes. Be creative. The key to staying satisfied on a low-carb diet is to think of creative ways to use the healthy ingredients in your kitchen. A simple tomato and lettuce can turn into a fun meal with the right low-carb sauce. Don’t be afraid to try new vegetables, nuts, or seeds on a low-carb diet. A low-carb diet doesn’t have to be boring or unsatisfying. Use these tips every day to feel full...

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Spring Cleaning Your Excuses!

Posted by on Mar 22, 2016 in Uncategorized | Comments Off on Spring Cleaning Your Excuses!

Spring Cleaning: Time to Throw Out the Excuses  Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does.  When the warm breezes start blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits. Because it seems natural to clean out the old during this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy.  Excuses pile up just like the clutter that we accumulate in our houses, but it’s time to come clean. What is your excuse for not choosing health? I don’t have the time to exercise:  This is likely one of the most common excuses.  You are busy.  You have to work all day (or all night), you have to get the kids to school, you have to cook dinner, go to the grocery store, mow the lawn, change the oil in the car, care for your aging parents—there is simply no time for exercise. Really? Consider this. If you do not exercise, you will almost certainly begin experiencing the illness and disease that comes from an inactive lifestyle.  When you begin experiencing symptoms, you will have to make an appointment with the doctor, drive to your appointment, wait to be seen, schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy.  And with chronic illness, this scenario will be played out month after month after month.  And it takes a lot of time. Will you find the time in your busy life to see to your medical issues? Yes, of course you will.  You will make sure that you adjust your schedule and your life to accommodate your illness.  So why not adjust your schedule now to accommodate the prevention of illness through exercise? You do have the time; you just have to decide to use it. The truth is that if you do not make the time for exercise, you will have to make time for illness.  And exercise takes a lot less time out of your life than disease. I don’t like to exercise:  Again, a pretty common excuse.  But it won’t let you off the hook.  Lots of people do not like to exercise, but they make themselves do it anyway. Do you like feeling tired?  Do you like being overweight?  Do you like having to undergo medical tests?  Without exercise, you will feel tired, be overweight and become sick, so it comes down to choosing your ‘dislike.’ I don’t have the energy to exercise:  If you are unfit, you likely have low energy.  And when you don’t have much energy, the last thing you can imagine is exercising.  But until you become more active, you will not have the energy you so long for.  As you begin exercising, you will start having more energy.  You won’t start feeling better until you start moving. It’s just not the right time for me to start working out.   “I’ll start working out when… I get some decent exercise clothes Summer vacation starts The kids go back to school I get my house organized Work lets up I have more time Life calms...

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What can a coach do for you?

Posted by on Jan 7, 2016 in Uncategorized | Comments Off on What can a coach do for you?

“I’ve never worked with a coach before, just what can one do for me?” Most people have no idea what a coach does, what to expect or how the relationship is supposed to work. If you have been thinking about hiring a coach here are a few things you should think about, and every coach should patiently explain, to you, before the relationship begins: #1…. Good coaches teach. Tell me what to do, but you better tell me why we are doing this. #2…. Good coaches bring out your potential by patiently encouraging. In your face, screaming coaches are so Jillian Michaels and so not professional. #3…. Good coaches individualize the support process, such as nutrition or chasing dysfunction, according to who you are, your goals, your life, and never give you a “one size fits all” approach to fitness or life. You may workout as part of a team, but how you eat and how your body reacts to the workouts is unique. #4…. Good coaches motivate, but they aren’t your mama. If you expect the coach to call you at home to make sure you show up, you have a problem the coach can’t fix. #5…. Good coaches set goals and project your fitness, or life, into the future. If you work with this coach, where will you be 90 days from now, 6 months or a year? Every workout should be part of a longterm plan with an expected outcome. If the coach can’t, or won’t, to this, get a different coach. #6…. The coach for you should have a lot of experience solving the type of problems you bring to the relationship. A middle aged woman needs a bodybuilder coach like a ferret needs a trampoline. The coach has to fit you, not the other way around. #7…. A good coach should help you get out of your own way pointing out the behaviors that aren’t working for you. It is good to be challenged and it is good to get an outside dose of reality. #8…. A good coach should challenge you to your limits, but never destroy you.Training to failure is so last century and not productive #9…. A good coach should have the depth to keep you challenged as you progress. In other words, as you get better, he or she has more left to help you progress. Any good coach, or mentor, should have enough knowledge to keep you moving over time. This is rare #10…. Good coaches understand that your goals are your goals and should never impose their personal standards onto you. Once a week is better than sitting on the couch, twice is perfect for most people. Anything beyond that is a gift of time you should enjoy. Good coaches are worth every penny you might pay, and more if they can get you to change your life. No matter who you are, and what kind of shape you are in, there is a coach out there who can inspire and lead you to a better you over time…. and this is also what motivates a good coach to get up everyday and get it...

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5 Rules To Live By (If You Want To Get In Shape)

Posted by on Dec 17, 2015 in Uncategorized | Comments Off on 5 Rules To Live By (If You Want To Get In Shape)

Today’s blog might sound like tough love because it is. I meet people every day who have spent 30+ years making poor health choices who think I can get them “beach body ready” in two weeks. These folks expect results without changing any of their bad habits. That is not the proper attitude to begin a fitness journey. If you want to be successful, here are 5 Rules To Live By… #1… Be coachable. Please don’t come to me with preconceived notions of what a proper workout looks like. Be willing to LISTEN TRY what I am telling you Give ME an opportunity to help YOU change your life for THE BETTER #2… Write down everything you eat AND drink. Please do not just list the stuff you WANT me to see. And, um… light beers don’t work, so no, you can NOT drink more of them 😉 #3… Show up at least 2 days a week. Show up, lift something heavy a few times and we WILL make this happen. I can’t help you if you’re sitting on your couch watching other people play sports. #4… Change your bad habits. If you don’t know how, ask me. It isn’t just one thing that is holding you back – it is the combination of a dozen bad habits you don’t even think about anymore. Whether it’s eating junk (sugar-filled snack bars, etc.), drinking too much cheap beer or diet sodas, not moving enough, walking too slowly, or whatever, just tell me so that we can fix it together. #5… Take responsibility. You must understand that if you are going to achieve results, it is going to be up to YOU. The phrases “If it’s going to be, it’s up to me,” and “If I think I can or think I can’t, I’m right,” ring very true. You MUST take ultimate responsibility for success or failure. Sometimes clients believe their trainer is going to be the one who makes it happen for them. All we can do is educate, guide and support. Our clients must be willing to make and stick to the changes. You want some good news? It CAN be done – I’ve seen it dozens of times. Progress CAN be made and results WILL happen if you meet me halfway. Show up, do the best YOU can every single session, and I guarantee you, in just a few months, you will be very glad you did. Let’s DO this, because you know you want to… Live life better. Keith...

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Top 3 Reasons To Join Inspire BEFORE January!

Posted by on Dec 11, 2015 in Uncategorized | Comments Off on Top 3 Reasons To Join Inspire BEFORE January!

It’s that time of year again where when I ask people about joining the gym I get a lot of  “we can talk after the holidays”. Kinda makes me think I should  just take the next few weeks off 😉 Look, I get it. Most people don’t want to start anything new as they go into the holidays. However, most people at this time of year are really eager to believe that they can take on the world starting on January 1 in the New Year.  I say, why wait? Let’s talk now about what you want to accomplish in the next year, so you’re ready to hit the ground running at the beginning of January. Still not convinced? Well, I’ve come up with my top 3 reasons you should join Inspire now instead of in January. So without further ado, I give you… The Top 3 Reasons To Join Inspire BEFORE January: #1: Our membership rates are going up January 1st – You read right. After the first our memberships are going up buy up to 20%. But, if you sign up now you can “lock in” our current prices. #2: You can buy now and pay later – Can’t start right now but want to lock in the current rates? That’s ok, we can do that. Simply come in and sign up with a small deposit. Your official start date can still be January 1st but you keep our current prices. #3: Early signees get a FREE 7 day weight loss meal plan complete with grocery list! 7 days of fat burning meals. Gluten free? No problem. Vegan? No biggie. I have meals plans for all. I’m going to even throw in a very special 7 day detox plan so you can get started right after the holidays. So really I guess that’s 4 good reasons to join now. Listen, if you’ve been thinking about getting in shape, losing weight and gaining strength why wait another month? And pay more? Call or e-mail me today and get on my schedule for a starting point consultation. I have a limited number of times between now and New Year’s so don’t delay. Live life better Keith Wimsett P.S. If you are a current member at Inspire, don’t worry. As long as your membership stays current your rates will never change P.P.S. If you’re not a current member, why are you still reading this? Give me a call before I get booked...

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Beating the Winter Blahs: The Benefits of Cold Weather Workouts

Posted by on Dec 9, 2015 in Uncategorized | Comments Off on Beating the Winter Blahs: The Benefits of Cold Weather Workouts

When daylight hours grow short and temperatures plummet, it’s tempting to drop a workout or two per week. It’s hard to pry yourself out of bed when the sun’s not up, and the covers are so cozy and warm. We all know the benefits achieved by sticking to our fitness routine year-round, but did you know there are additional health / well-being benefits that are specific to working out in colder temps? Here’s what the science tells us winter workouts provide: Higher Calorie Burn and More Energy Your body’s got to work harder when you work out in the cold; it’s not only called upon to burn calories and fat to produce enough energy to support your workout, but it needs to burn even more to keep you warm out there. This speeds metabolism and provides more energy, which helps you to stay sharp and focused throughout your day. Improved Endurance Performance Workouts in cold weather strengthen your heart, lungs and circulatory system, which improves your overall health, and trains your body to use oxygen more efficiently. When you use oxygen more efficiently, performance improves – a Northern Arizona University study found that adding regular cold weather workouts can improve running speeds by 29%. Super-Charged Immune System Regular cold-weather training boosts the immune system, and a strong immune system is your best defense against winter colds and flu. An Iowa University report showed that 45 minutes of running per day reduces the risk of contracting the flu during winter months; the Mayo Foundation for Medical Education and Research found that winter workouts can cut your flu risk by 20 – 30%. Happiness! Many folks suffer from S.A.D. (Seasonal Affective Disorder) due to the decreased number of daylight hours. A brisk outdoor workout increases your exposure to sunlight, which ups your body’s ability to produce Vitamin D, and produces “feel good” endorphins that trigger the release of dopamine and serotonin, all of which significantly elevate mood. The best medicine for the winter blahs? Endurance training. According to a Duke University study, 30-minute cardio circuit workouts (think squat jumps, push ups, shuttle runs, chin ups – all regular parts of our F.I.T.T. classes) not only enhanced fitness, but also delivered big-time improvements in participants’ feelings of overall well-being. So get out there, enjoy the cold, and reap the benefits only cold weather workouts can give! As with any outdoor routine, keep it safe. Be sure to hydrate before, during and after your workout, wear layers, don’t forget the hat and gloves, and watch out for ice and slippery conditions. And hey, if it’s ever too cold out there for you, c’mon into the gym. You may come in cold, but you definitely won’t leave that way. I personally guarantee it! Keith Wimsett Inspire Personal...

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