CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Power Pose Challenge: 2 minutes every day practice a power pose!

Studies have shown that if you “stand in a superhero pose before a job interview, big presentation, or a really hard task, you will not only feel a lot more confident, but you’ll perform measurably better.”

And the best part is – it only takes a couple of minutes to work! 

Do I have your attention now?

When you are genetically predisposed with higher levels of testosterone and lower levels of cortisol (both men and women), you’re more likely to be more confident, assertive, less anxious and generally the kind of person who can handle situations under pressure well, all due to better hormone balance.

But for those of you who aren’t that lucky (which is many of us), research has shown that physical cues such as body language can impact performance and improve how you feel in your own skin within minutes!

Amy Cuddy (picture below) is a Harvard researcher who is responsible for spreading the whole story about “power poses” and how you can benefit from them.

In one of her studies, she learned that certain poses increased testosterone by 20% and decreased cortisol levels by 25% in just a few minutes. This means, that on demand, you can shift your hormone levels to help you in any situation you want!

How can you use this information practically in your everyday life?

Simply stand tall like a Superman or Wonder Woman or any other superhero you prefer for at least two minutes per day.

You know how they do it – chest out, hands on the hips, legs slightly spread, chin up…

You may also close your eyes and focus on your breathing as a part of your morning ritual.

If you’d like to check out Amy’s Ted Talk, it’s definitely worth it!  www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

Are you up for giving this a try?  Your challenge this week is to perform a power pose each day this week for at least 2 minutes!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Focus on being PRESENT

It can be a real challenge living in the present moment because it’s all to easy to get sidetracked thinking about the past, worrying about the future, or distracted by technology!

Being present is something you can practice on a daily basis. It won’t happen overnight, but it’s something that if you’re paying attention to and aware of, you will get better and better at living more in the moment. 

Here are a few reasons why it’s important:

1.    You can improve your social skills, like speaking less nervously and listening thoughtfully, with your attention focused on the person you’re interacting with.

2.    Also, you know that when you write, paint or do some other creative work, you do a much better job when you are not thinking that much. Things just “come naturally” and more easily when you’re living in the present.

3.    The “present” mind observes the world with more clarity and curiousness… and suddenly ordinary things become more fascinating and amazing!

4.    Being present helps you steer away from stress. You become more calm, centered, and can put things more easily in perspective. 

5.    It’s a great release from that horrible tendency to overthink and over-analyze.

6.    You become more open to new ideas and other people, because living in the present strips away many of the barriers and prejudices within your mind.

7.    When you are in the present, you enter a playful state of mind. You may even feel that many things become more enjoyable and easier to do!

Simple ways to keep focused on the present are by meditating, paying attention to your breathing, and by focusing on who or what is in front of you throughout the day.  Leave your cell phone ringer off, turn off FB notifications, and keep your attention on the sights, smells, and sounds that are around you!

Your challenge this week is to practice being PRESENT!  Are you in? 

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Avocado Challenge:  Eat avocado at least 3 days this week!

Did you know that an avocado is actually a fruit?!  And…it’s really unique!  This single-seeded berry from Mexico is high in healthy fats, whereas most fruits are primarily made of carbohydrates.

If you’re not already crazy about this green superfood, I’ll give you a few extra reasons why you should be!

1.    They are PACKED with nutrients and contain over 20 vitamins and minerals.

2.    Avocados are loaded with antioxidants and helps boost your immune system!

3.    They are great for your eyes and protect you against cataracts and macular degeneration.

4.    Pound for pound, avocados actually contain more potassium than bananas!  (which supports healthy blood pressure levels.)

5.    Avocados and avocado oil are loaded with heart-healthy fats…which can help lower inflammation in your body (the root of all disease).

6.    Avocados have been known to help combat certain types of cancer including mouth, skin, and prostate cancer.

7.    Because avocados are high in fat, you’ll be able to absorb other “fat soluble” vitamins (like A, K, D, & E) even better!  Team up your avocado with other veggies for an energy-packed day!

8.    They are fiber-rich, which means you’ll feel fuller, faster…which is great to help promote weight loss because it will help you to avoid over-eating!

So this week, I’m challenging you to include 1 serving of avocado in your meals at least 3 days this week.

Here’s a cool link if you need some inspiration for recipes with avocados: http://greatist.com/health/39-deliciously-unexpected-healthy-avocado-recipes

If you want to join me for this challenge let me know and tell me how you prepare your avocado meals.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: No Dining Out Challenge!

Okay, so before you start making excuses and complaining how busy you are this week or that you can’t cook, hear me out!

Eating at home does require more time and effort, but can we talk about some of the positive sides for a few minutes instead?

1.    Homemade meals cost less, so let's begin with that – you’ll save money.

2.    By eating at home, you’ll always know what’s in your food.  You’ll also be more likely to eat a LOT less calories!

3.    Dining out means you are exposed to greater temptations. And we all know most of us eat with our eyes first!

4.    Eating a healthy diet will definitely give you more energy throughout the day… which leads to more confidence, increased productivity, and better relationships.

5.    Cooking gives you the opportunity to have quality time with your family and friends.  Memories of cooking dinner and eating as a family last a lifetime.

So if you’re leading a busy lifestyle and you dine out a lot, this may be challenging for you at first.

3 Key Tips for making this week a success:

·      Plan all of your meals ahead of time

·      Save time by doing a 2-3 hour cooking session where you make ALL of your food for the entire week!

·      Always keep ready-to-eat food nearby.  Most people fail when they are hungry and run out of great options at home or at the office!

Your challenge this week is to prepare your own meals and eat at home for a change.  If you already have plans for brunch or dining out, invite them over for a nice home cooked meal!