Energy Archives | Dean and Marcie Whalen

Four Practical Tips To Stay Productive When You Feel Exhausted

November 13, 2018 Dean and Marcie Whalen Life Coaching

The deadline for several projects you are working on is looming, and you desperately want to finish your work, but your head is aching and your body feels weak. Sound familiar? Almost everyone can relate to the above scenario because we have all been there at one time or another. There are days when you are swamped with tons of tasks that need to be done, but you are also aware that your body needs rest.

Your initial reaction may be to sacrifice one or the other. Either you listen to your body and ignore the deadline or stretch your strength to the limits as long as you get the work done. Facing the dilemma in one of these ways may work, but can also backfire in the long run. You may think it is too good to be true, but with a few tweaks to your daily habit and routines, it is possible to have the best of both worlds. You can stay productive and meet the deadline without abusing your body. Try the following practical hacks:

Take regular breaks.

Have you been struggling to finish your tasks easily because you’re not taking breaks? It may feel a bit sad to know, but this tactic will not work. In fact, ignoring break times may only slow you down. Taking a break and forgetting about your work for a little while will refresh your mind. After the break, you will likely to be more inspired and ready to tackle the tasks anew

If you need further proof, researchers from the University of Illinois showed in a study that taking quick breaks can greatly enhance focus and performance. So no matter how heavy your workload gets, remember to take a short break once in a while. Allow your mind and body to recharge by taking a short power nap or eat some snacks. If you know that a busy week is coming, you can prepare for it by taking a relaxing getaway just before things get hectic.

Schedule a time for emails.

Email notifications can be useful but can also distract you from the more important tasks. To keep these messages from stealing your attention, you may want to allot a specific time for it. Choose the most convenient time in your day to check and reply to emails and stick to it. You may be surprised at how much you can accomplish if you do not have to stop your work progress just to reply to a message or read an email. A smart idea to ensure that emails will not take up too much of your time is to set a timer for it. Thirty minutes a day will be more than enough to ensure that you do not miss any important messages or reminders.

Drink your way to productivity.

On days when you feel really sluggish and unmotivated, a cup of black coffee can help you get through the day. A research study published in the British Conference of Undergraduate Research showed that drinking coffee before physical exercise results in longer workout hours. You can boost your caffeine fix by drinking black coffee mixed with coconut oil. Many claim that this drink gives tremendous benefits, but others say that it can pose health problems. To be certain, you may want to consult with a physician regarding your coffee intake. If you are not a coffee drinker, tea is an alternative power drink. One study revealed that drinking tea stimulates the mind and help you do your job more efficiently.

With coffee and tea on this list, it seems obvious that staying hydrated is essential to staying productive. So aside from the drinks mentioned, do not forget to drink enough water. Research done by the University of East London proved that water intake can increase brain activity up to 14%. Next time you feel a need for something to perk you up, a glass of water may be all you need. It is generally readily available and safe for all.

Stand, walk or stretch.

Sitting too long working on a task is likely to lead to health problems and can contribute to poor work performance. Throughout the day, take time to engage in a brief physical activity. This suggestion is tied into the idea of taking a break, because it implies finding opportunities to have time away from your desk. You can allot a few minutes to stand and stretch your muscles. Or have lunch at a nearby restaurant. Walking to the restaurant and a bit of change in the surroundings can leave you more inspired to work.

Aside from the four tips featured here, there are many other ways to stay competent and productive even when the workload starts to get overwhelming. Panicking and worrying will not help and may further slow you down. So stay calm amidst a pile of tasks. With a few tricks here and there, you can finish them all in a cinch!

Can You Be Busy & Healthy? Easy Wellness Tips In Today’s Hectic World

September 25, 2018 Dean and Marcie Whalen Fitness

Everyone wants to enjoy the benefits of healthy living. So you vow to set a regular time for exercise, be more mindful about food intake and indulge in rest and relaxation. For most people though, the commitment to be healthy quickly vanishes into thin air once the demands of the real world come in.

Too often, once you realize that you have too much on your plate, you find it difficult to have the time nor the energy to even bother about wellness. The journey to health and wellness can really be a struggle with today’s hectic lifestyles. However, if you are ready to exert effort, staying in tip-top shape amidst tight deadlines and numerous goals is not impossible.

Time management is the key.

The gift of time is essential for you to accomplish your healthy goals. Still, being busy is not an excuse to ignore your fitness regimen. If you take time to organize your day, you can discover ways to squeeze a quick workout on your to-do list. You can also spend some time to whip up a nutritious meal.

You do not necessarily need superb and sophisticated organizational skills, just a clear idea on the tasks that make up your day. By identifying the areas that eat up most of your time, you get to see what you need to adjust or give up to be healthier.

Strive to get enough hours of sleep.

Sleep deprivation is surely one of the ill effects of the modern way of the life. The Centers for Disease Control and Prevention ((CDC) reported that one out of three adults in America do not get the recommended number of hours of sleep every night. Moreover, many studies have linked lack of sleep to chronic diseases such as heart problems and diabetes. According to the CDC report, if you truly want to be healthy, decide to give your body at least seven hours of sleep every day.

The reasons that rob you of sleep may vary, but whatever it is, your body deserves some rest. Giving your body ample amount of sleep will get you in the best condition to accomplish more, making it possible to be busy and healthy at the same time.

Be an early riser.

If you want more hours in a day, try getting up an hour or two earlier. By being an early riser, you get a chance to finish tasks that you would normally run out of time for in the course of the day. You can use the extra time to improve your well-being. Maybe you can meditate to clear your mind or allot some time for flexing those tired muscles. By making it a habit to wake up early, you are one step closer to reaching whatever goals you set your mind to.

Have a role model.

An article that appeared in American Psychological Association notes the importance of role models when setting goals. The scientist, Albert Bandura states in his social learning theory that people learn by imitating certain influential individuals.

With this theory in mind, it is safe to conclude that choosing a certain person to serve as inspiration will greatly help in your fitness journey. Aside from the tips and tactics you can learn from your fitness idol, he or she can also be the powerful reminder you need when you feel like giving up.

Set achievable goals.

If you have been stretching yourself to the limits but still failing to achieve results, it may be time to examine your goals. Chances are, you have set unrealistic targets. To succeed, it is better to start with small goals then gradually increase targets in time.

Stick to your wellness goals no matter what.

It is normal to feel guilty whenever you skip a gym session or feel bad whenever you stray from healthy eating habits. These mishaps can happen every now and then but it does not mean you need to abandon the overall goal altogether. Sometimes, what matters is that you strive to stand up and start again even if you keep on failing. Small progress is better than none at all, so do your best to hold on to your goals.

Good health is associated with happiness and vitality. It is hardly surprising that many are aiming for physical fitness. Sadly, the stress-filled days of the modern world are not exactly health-friendly. Nevertheless, with sheer determination and discipline, you can enjoy all the benefits of being in the peak of health.

Recreational Team Sports That Will Help You Stay In-Shape

September 4, 2018 Dean and Marcie Whalen Fitness, Lifestyle

As children, it was easy to get daily exercise. We explored our backyards, ran at recess and had neighborhood friends who begged us to come and play outside. As adults, things aren’t so easy. We think of our backyards as nothing more than postponed yard-work. Our recesses have turned into coffee breaks. And our friends? Well, they only beg us to pick up our phones to view the latest memes. None of which help us stay in shape. We didn’t lose our love of play or appreciation for healthy competition; matter of fact, we watch sports all the time. So why do we no longer play them ourselves? Adult athletic leagues offer friendship, exercise and a chance to relive our childhood passions. What could beat that? Whether you want to join a local recreation league, an amateur team or form a team of your own, there are many sports to choose from. (Clickable league links are in each sport’s title)

Basketball(or here)

For those who love high-paced, high-scoring activities

Requires: Agility, speed, hand-eye coordination

Soccer

A runner’s dream! Soccer is a perfect way to implement a high level of cardio and build leg strength.

Requires: body control, balance, conditioning

Hockey

Hockey offers a bit of variety with the option of ice or field play. Master skaters who love being on the ice find joy chasing down a puck and making the big shots. Field hockey is played on foot.

Requires: Endurance, speed, hand-eye coordination

Tennis

With quick bursts of energy and powerful racquet swings, tennis is a full-body workout.

Requires: Flexibility, quick response, hand-eye coordination

Volleyball

Played both indoor and outdoor, volleyball is a know for short spurts of high-intensity play.

Requires: Multi-level movements, spatial awareness, quick bursts of energy

Baseball/ Softball

America’s favorite! Time to put all those catching lessons from dad to the test. A slower paced activity for those who are okay with lower-scoring sports and long breaks between action.

Requires: Arm strength, patience, running, hand-eye coordination

Football

Most adult leagues feature flag football, which increases safety while maintaining the fun.

Requires: sprinting, agility, balance

Other Unique Team Sports: Ultimate Frisbee, Roller Derby(or here), Kickball, Quidditch, Dodgeball

Cautions

Don’t Over-Commit

As tempting as it is to commit to a team on a whim, don’t fall victim to impulse. Many teams require practice, weekly matches, and extra time in the gym. You may also need to travel for playoffs, championships, and tournaments. Sans proper research, the unexpected time commitment can lead to burnout or lack of follow through. Make sure to pick a league that aligns with the time availability that you can handle.

Listen to Your Body

Starting a new sport, or even a new season of an old sport can cause strain on the body. Suddenly increasing your level of activity can be a jolt on muscles that haven’t been conditioned. Instead of jumping from no (or low levels of) activity to high exert play, make the transition seamless by preparing for your sport weeks in advance. If you feel irregular pain and fatigue during the season, listen to your body instead of pushing yourself past your limit. Let your teammates know that you need to sit out or rest and jump back in during the next game.

Don’t Forget About Your Mental Health

At their best, team sports feed an internal need for socialization, physical activity, and challenge. At their worst, those three things can go awry. If you find yourself on a roster where tense interpersonal relationships are causing issues, don’t overlook how that affects your mental health. Some teammates will take the league more seriously than others. The varied levels of competitiveness are a common cause for dissension amongst the group. As is the varying level of skill. If the level of physical activity or challenge is causing strife, the mental weight of the situation can also negatively affect your health. The goal is to remain happy while your body benefits from the workout. If that isn’t happening, there’s no shame in finding a new team, or a new sport. Your physical and mental health comes first, even when you are a part of a team.

Be Mindful of Your Budget

Before you consider joining a team sport, first look into the cost. For some, the fees can be higher than assumed. If that’s the case, instead of giving up on joining, research other local teams. Gyms, rec centers, independent clubs, and sports complexes all offer adult sports programs. If your first choice is too pricey, there’s no harm in placing budget over preference. If your heart is set on playing in an expensive league that isn’t necessarily budget-friendly, consider playing one season a year while supplementing your exercise regimen with a less expensive alternative during the off-season.

Adult team sports greatly benefit both your physical well-being and your social life. Enroll in a local club today and restore your rightful title as a lifelong athlete.

Our Favorite Tips to Keep the Family Healthy

April 10, 2018 Dean and Marcie Whalen Family, Fitness, Lifestyle

Adopting a healthy lifestyle for your family is important for every member to reach his or her full potential. In our household, we focus on health in all areas of life––mentally, emotionally, and physically––because we know that well-rounded health leads to a well-rounded life. Our home encourages this all-inclusive healthy lifestyle because our family is the happiest when we make our health a priority. However, we know that maintaining a healthy lifestyle in every area of life can be difficult when life gets busy. That’s why we came up with three of our favorite tips to keep the family healthy even when life gets in the way.

Stay active

An active lifestyle leads to health in multiple areas of life. Not only does it help maintain a healthy weight, but it also reduces the risk of conditions like a stroke and heart disease. Perhaps most notably, staying active increases children’s self-confidence, enhances cognitive function, and provides them with a healthy way to improve their mental health. Whether it’s a walk around the neighborhood after dinner, a pickup game of basketball in the driveway, or soccer practice after school, make sure your family members participate in physical activity every day.

Make sleep a priority

When life becomes overwhelmingly busy, sleep is often compromised. However, make sure sleep is a priority in your household because a well-rested person performs exponentially better throughout the day. Overtiredness leads to lack of energy, crankiness, and laziness. One of the best ways to ensure that your family members get enough hours of sleep each night is to establish a nighttime routine for your whole family and stick to it as often as possible because consistency maintains our internal body clocks. Also, make sure you don’t over-commit yourself or your family because two big nights in a row may not be worth the meltdown on day three.

Eat meals together

Sharing meals with your family provides an opportunity for everyone to catch up with each other on a daily basis. But, your family dinners are also so much more beneficial than that. This time together provides your family with an opportunity to learn how to choose and pair healthy foods together, understand what foods make you all feel and perform your best, and establish healthy eating habits to use as a guide throughout life. Not to mention, family time around the table can also foster healthier relationships and improve communication within your family.

It’s easy to let the business of life take advantage of your family’s time and health, but follow these three tips to keep your family healthy no matter what.

Healthy Living Is About More Than Losing Weight

April 5, 2017 Dean and Marcie Whalen Fitness

With message after message in the media implying that the secret to happiness is losing weight, it can be easy to conflate healthy living with being skinny. But, the truth is, you can be skinny and still not be living the healthiest lifestyle. The key to healthy living isn’t losing weight (although that generally doesn’t hurt, if you do it the right way); the key is creating a lifestyle that makes you feel your happiest, most energized, and most capable.

Healthy Living Should Make You Happier

When you step into a healthier lifestyle, one that includes regular exercise, you naturally increase your endorphin production. Endorphins are responsible for that happy, elated feeling you get when you go for a long run or finally conquer the mountain you’ve been climbing.

In essence, endorphins are the reason that regular exercise makes you a happier person all around. That alone should be enough to encourage you to lace up those old running shoes and hit the pavement. It isn’t about looking your best in your bathing suit this summer; it’s about feeling your best all year long.

Healthy Living Should Energize You

A healthy lifestyle shouldn’t just be about exercising more regularly. You should also make it a point to pay attention to the nourishing food you put in your body.

Whether it’s a protein-packed breakfast smoothie or a nice fillet of fresh-caught salmon for dinner, what you choose to put into your body does just as much for healthy living as does working out.

One of the most destructive notions about dieting is that food is the enemy, that calories are to be feared and restricted. But, if you pick energizing foods that nourish your body, you should start to feel more energized and healthy—and you’ll never feel deprived.

Healthy Living Should Help You Feel More Capable

Not living up to your potential health-wise can be detrimental in so many ways. When you look at yourself in the mirror and you don’t like your reflection, it can frankly be pretty upsetting. But what’s worse is feeling like you can’t quite keep up with life. You miss out on living life to the fullest when you lead an unhealthy lifestyle.

Healthy living should help you feel more capable and better able to get out there and do all of the things you’ve been wanting to try. It should also enable you to keep up with your kids. What greater joy is there than being able to play with your kids?

In short, when you stick with a healthy lifestyle, you allow yourself to be an active participant in life’s greatest joys.