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Tag Archives: workout

8 Tips on How to Keep Your Busy Life Organized

16 Thursday Apr 2015

Posted by Em ♥ S in Life

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Tags

being fit, Busy life, calendars, challenge, clean your desk, organization, tips on keeping your busy life organized, workout, workout in the morning

IMG_2681

1. Write it down in one place!

I love my iPhone, but any smartphone will do. My calendar sync’s with my computer, my phone, my iPad and anywhere that I have access to iCloud.  Personally, as a tech junkie, I love this! I used to carry around a datebook, but I found that when I wasn’t looking at it I would miss important meetings or events. And heaven forbid that I leave it behind when I went somewhere, I was totally lost. The thing was quite literally my brain.  Now my iPhone is my brain, or maybe more correctly, it is my personal assistant. It sends reminders, alerts and sync’s with all my other devices that it’s hard not to see when something is coming up.  Or, in my case, when I am out of time to work on something. But I can’t tell you how many business people I know that use their phone, a datebook, a calendar at home and then they are constantly double booking themselves and stressed out about where they might have written it down.  So pick one place and make it work for you.  If you’re not a tech junky, check out one of my favorite bloggers Simple As That’s Printable Daily To Do Lists. I forewarn you though, be prepared to be inspired if you check out her blog!

2. Put it on your calendar

Calendar

So this might sound like the first one, but when I said to write it down in one place, that was for organization.  Put it on your calendar means actually block out time in your schedule to do something.  This is not limited to work activities.  If you want to make something a priority, put it in your schedule.  It will help to keep you from booking something else, but it will actually make you do it.  I put time in my schedule to read, spend time with my husband, and write this blog.  Because if I don’t, I simply won’t do it.

3. Prepare meals for the whole week on Sunday. (or whatever day works for you!)

Plan to Eat

It’s really easy to get into a pattern of eating junk food because we forgot to take the time to eat something and then we are so hungry that we don’t have enough mental energy to prepare something.  If you prepare your snacks and lunches for the whole week it’s really easy to just grab something from the refrigerator and go. I also set a timer on my phone to remind me to eat. I know, you think I’m crazy, but I have a tendency to get working on something and just power through meal times. Then I am so hungry I make poor choices or have difficulty focusing on the next task. Check out Buzzfeed’s Clean Eating Challenge if you need a jumpstart, or load your favorite recipes and snacks in Plan to Eat and it will print you a grocery list.

4. Workout in the morning

Nikefree

I know how you feel, I resisted the urge to work out in the morning for years! I liked decompressing at the end of the day by working out my stress in the gym. But as my busy life got out of control I started skipping the gym and my health suffered.  If you start out with a walk, exercise, the gym at the beginning of the day you are much less likely to skip doing it. If you can’t afford a gym membership, go for a walk around the block. It stimulates mental energy and makes you feel better! Here is my 4-Day workout log.

Workout Log 3 4Days

5. Schedule difficult tasks for when you are most alert

It’s true, we are human! And the truth is, we aren’t equally productive throughout the whole day.  We have a window of time (for most people in the morning) where we do our best critical thinking. Block out time in your schedule to do things that need your full attention during those times.  Don’t check your email, don’t answer you phone, and don’t get distracted by Facebook. (See above – plan time in your schedule for these activities) If you work for yourself, your clients will wait for you to call them back. They don’t know you’re in the office. It’s a great way to get more done in less time. Like the phrase “work smarter, not harder”. So if you’re like me, you hit a wall around 3pm. I never schedule any detailed work to happen during that time.  That’s the time I love to meet with clients, because they are excited and upbeat, so it wakes me up and energizes me to finish out my day. So take some time one week and listen to your body’s natural rhythm. Figure out when you are most productive and start blocking out time to do the hard tasks then. If you pick the one thing that has to get done that day, and do it during those hours, you’ll feel energized and your stress levels will go down because you aren’t procrastinating.

6. Clean off your desk at the end of the day and make a to do list for the next day!Credenza

It’s so much easier to walk out of my office, close the door, and leave the explosion on my desk behind.  But then I stress about all the things I have to do that week, and when I’m going to do them.  If I clean up my desk and make a to do list, I am mentally leaving my brain at work and am free to do fun things with my family after the day is over. I’ve created a plan for what needs to get done and I feel happy. And when I clean my desk I find notes I left for myself that are reminders of things that need to get done and have to get on the to do list. It’s liberating really, just try it.

7. Schedule time to return phone calls, check email, or handle social media!

In today’s technology era we get sucked into “constant availability”. The problem with that, is our tasks never have our full attention.  It takes twice as long to get something done if an email comes in and divides our attention. Email also causes us to be in a reactive mode. We just have to answer this question or solve that problem. The truth is, there are very few things that need your immediate attention. So shut off the distractions and get ready to see a bump in your productivity!

8. Set goals and review them daily

And I will leave you with this gem. Set goals, otherwise you might find you’re at the top of the ladder and it’s leaning on the wrong building. (Dave Ramsey)  That’s not just a metaphor for business, although I own my own business. The same rules apply to life at home. If I didn’t set a goal to spend time with my friends (who are not business associates) once a week, it just wouldn’t happen.  And then I’d wake up one day and wonder why none of my friends called me anymore.  They would just think I’m too busy to spend time with them and they would move on. So set goals, and remind yourself often what they are, because we are now a quarter of the way through the year, are you on track with your goals?

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Outfit of the Day – Workout Attire

23 Monday Mar 2015

Posted by Em ♥ S in Fashion, Life, OOD

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Tags

being fit, great bras, great running shoes, nike, nike free, OOD, outfit, workout, workout attire, workout clothes, workout shirts, yoga pants

I’m not the girl that puts make-up on to go to the gym.  I’m not saying i’ve never worn make-up to the gym, on the contrary, I have often gone to the gym after working all day, but I do feel that it’s really important to wear something you feel great in to the gym. 1. I think it makes you more likely to go to the gym if you’ve got a great outfit. And 2. I always run into people I know at the gym. It’s the one place where wearing yoga pants in pubic is totally acceptable.  So this is my typical gym attire.

1. Yoga pants. I know I have scarred up knees from years of field hockey in school – so i’m one to cover my legs – but at the same time, I find that yoga pants mold to your body making workouts easier because I am not constantly fidgeting with my clothes. I prefer boot leg cuts, but many runners go for a totally fitted leg.

Yoga pants

2. S makes fun of me for this all the time, but I simply don’t care – I always wear a 3/4 length or long sleeve t-shirt.  My skin is super sensitive and I just don’t like my skin touching the gym equipment! There is also some measure of comfort for me with more skin covered up, even if it’s tight.

Shirt and pants

3. A great bra – seriously this one should probably be first.  Try out a bunch of different bras and see which one works for you.  Because I do a combo of weight lifting and cardio I want a bra that is rated for “active”. This Victoria Secret Bra is my go to, but everyone is different. It’s super supportive, comfortable, and hey – it’s cute!

VickiSecret

And last, but not least – A great pair of shoes.  It’s extremely important whether you are walking or running to have the right shoe for your feet.  Everyone is different whether they walk on the inside or outside of their foot, whether they have a high or low arch, and how you put your foot down when you walk.  I highly suggest getting evaluated by your local running company, even if you’re only planning to walk. If you’re in Maine, I love Maine Running Company! They fit me for my Nike Free’s below and I just keep buying more! These shoes make my feet feel wonderful even after pounding the pavement for 50 miles during the MS Challenge Walk!

Nikefree nike free 2

So get out there and get some great gym clothes.  You don’t have to spend a lot, my yoga pants and top are from Old Navy! I love to visit their stores right after christmas and get great deals!  Spend the money on your shoes, your feet will thank you!

Cheers, XOXO ~ Em

Emily

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Why Is Being Active Daily So Important for People Who Have Sedentary Jobs!

05 Thursday Feb 2015

Posted by Em ♥ S in Life

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Tags

10000 steps a day, being fit, exercise, fitbit, five-factor diet, Harley Pasternak, keep moving, maintaining your weight, nike air, running shoes, sedentary, sedentary jobs, simple 5 step workout, staying active, weight lifting, women's health, workout

Kitchen Desk

As an Architect, I have a fairly sedentary job.  Sure there are days when i’m out on a job site or doing an energy inspection, but most days I sit comfortably in front of my computer researching, designing and drafting.  The older I get the harder it is to shake those extra pounds, but worse then that, is the pain. You laugh, you say “But you’re only in your 30’s” However, it’s true.  Things hurt now that never hurt when I was an active 20 year old or a spongey teenager! My back hurts from too many hours of sitting. My neck and shoulders are stiff from hunching over my desk and poor posture.  We weren’t made to sit all day long, and yet, in my line of work sitting is what I do. And a lot of it.

Get a pair of awesome running shoes to help you feel stylish and remind you to be more active!

Get a pair of awesome running shoes to help you feel stylish and remind you to be more active!

Staying active has proven to be beneficial for metal and physical health. All manner of study has been done relating deceases to sitting all day, or high stress jobs that keep us sitting in front of computers for 60+ hours a week.  For me, I have always loved the gym. I liked indoor track in high school and lifting weights in the weight room.  I enjoyed yoga in college, and joining the Planet Fitness (Now Orange Circuit) and the YMCA. I look forward to going to the gym and sweating it out. I always feel better afterwards. Don’t get me wrong, there are days when i’m too busy or too tired, or just don’t want to. But in general, I love the gym. But i’m not a runner, I hate to run.  So in April of 2013, after feeling terrible and having gained a few too many pounds, I joined the gym again (because I will be the first to admit that when things change in my life I stop going to the gym crazy, but true) and I read a book that has changed my thinking on health and fitness. The book was written by Harley Pasternak who has written several books “The Five Factor Diet”, “The Body Reset Diet”, “Five Factor Fitness” The premise behind the book was, we must be active, every day. It turned me on to Fitbit a step counter (like a pedometer) that you wear on your wrist. There have been some complaints about their accuracy, but what is most important for me is that I look down at my wrist and see 1 flashing dot out of 5, I know I need to get moving.  The average person, in a healthy world, would take 10,000 steps a day! On an average day, i’m no where near that. Not with a sedentary job. In addition to those 10,000 steps a day, we do need to do resistance training. Check Harley out here on his AOL experts page where he talks about the ability to do these exercises at home.  What I love most about 5 factor fitness and health is it’s easy to remember. 5 days a week. 5 exercises (cardio, strength, strength, core, cardio). And if you follow the diet you eat 5 times a day with the following 5 ingredients (Protein, Fiber, Healthy Fat, Healthy Carbohydrate, low calorie drink). I’ve tried the 30 day detoxes, and the shake companies without a lot of success.  I developed an aversion to whey protein, I didn’t eat enough on protein days to mentally stimulate my brain, all that extra protein is hard on your kidneys, and I just had a hard time keeping up with all the things I can and can’t eat.  I’m tired of that, I want a lifestyle change that works for me.

Emily's Fitbit

Emily’s Fitbit

But sitting all day is terrible for your body. We only burn about one calorie a minute sitting all day. And even a healthy exercise program can’t combat the sedentary lifestyle. So get up, walk to the copier, take a lap around the office, socialize with someone on your feet for a few minutes. Even when working at a local call company during the holiday season they had us get up for 15 minutes and do stretching during our shifts.  It’s important to stay active!  And for us ladies, one of my good friends who is an athletic trainer and heath coach says that to maintain our weight as we get older, we have to do strength training.  It’s not just good enough to be active.

So get up out of that chair and take a lap around the office, around the block, or at least to the copier to help stay active!

So get up out of that chair and take a lap around the office, around the block, or at least to the copier to help stay active!

So watch what you eat, get up off that chair and get moving, and do a little exercise to help muscle retention and weight as we grow older every day!

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