The Absolute Best Stress Reliever

The #1 Stress Reliever: Fun Exercise

We all know exercise is important, and truly all the research points to exercise as the best panacea for relieving stress, extending life, removing toxins from your body and preventing serious diseases like obesity and diabetes. The key to sticking with exercise is to make it FUN and find a way to squeeze it into your day.

For my husband and me, the big three are salsa dancing, bicycling, andyoga. And when we don’t have time for anything else, walking for 15 minutes will do.

How to Fit Exercise Into Your Busy Day

I recently started a short-term consulting project that takes most of my day, and it means my healthy habits have been pushed aside for meetings, etc. I’ve been trying to incorporate more exercise into these busy days and here’s what I have learned so far:

– take the stairs whenever possible

– park far away from the entrance to increase your walking

– get up every hour from sitting (sitting too long is sooooo bad for you)

– go to bed earlier and do an exercise video before work; often it is 20 min of yoga

– take a long walk at lunch time

– find an exercise class at lunch or early morning.

(And if I plan ahead and take a healthy lunch to work, I am less likely to eat the wrong things.)

What do you do to sneak exercise into your life? Love to hear from you – please share any suggestions you may have. Email them to me at orders@firedupnow.com and with your permission, I will share them in future posts.

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Add “New” to Fire Up! Your Life

Keep Your Life Fresh by Trying New Things

Brendon Burchard in his new book The Charge has some great suggestions about staying Fired Up! Something you may not have thought of is trying new things. The brain is hardwired for novelty and challenge and needs to be engaged to keep thriving. Here are a few ways to incorporate new into your life:

• 90 day getaway – every 90 days go away and explore someplace you have not been, doing new activities. It does not have to be expensive- it just needs to be different.

• Restaurant tour; explore restaurants you have never visited, try different kinds of food

• Spend time with new people – go to different networking or social events and broaden your circle.

• Develop new skillsets – my husband and I just installed a new glass tile backsplash in our kitchen. It was challenging but fun, and we love the results.

The Abundance Mindset

Are You Living with a Poverty Consciousness?

Have you ever been around a large family that did not have much money but was filled with joy and love? They feel blessed, and have a wonderful attitude of gratitude that people with far less money have. It’s not that they don’t have financial worries like everyone else, it’s where they choose to put their focus. It’s called an Abundance Mindset.

This mindset starts out with gratitude for all the blessings in your life, all the good things. It focuses on love and joy, and the wealth of the gifts in your life, rather than lack. In contrast is a poverty consciousness, where no matter how much you have materially, you feel poor or afraid that you will lose it all. Often those people expect the worst and they get it, because that’s where they put their attention.

What about you? Where do you put your attention? Are you aware and thankful for all the many gifts and talents you have, the wonderful people in your life, the shelter, clothing and food you have? How about the work you do that you get paid for when so many others are out of work? How can you change the way you look at your life to recognize the wealth that is already present and attract in even more? It’s all in your mindset. Choose abundance and gratitude, make that your daily intention and see what manifests in your life.

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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The Single Most Important Health Action You Can Take

Just 15 Minutes a Day Can Save Your Life

According to the former US Surgeon General, C. Everett Koop, 60% of all Americans do not get sufficient exercise to strengthen their own immune system. Exercise helps release “feel-good” hormones like serotonin, beta-endorphin, and dopamine into your system. According to Tufts Health & Nutrition Letter, even a “sometimes workout” can reduce the risk of heart failure by 18%. And according to many other wellness sources, 15 minutes a day of some kind of exercise is a huge stress reliever and path to wellness.

So what does that look like? It could be 15 minutes of walking with a few quick sprints thrown in, 15 minutes of dancing, 15 minutes of yoga or tennis playing, 15 minutes of basketball. The key to exercise is to make it fun and having an exercise buddy will help. Even modest exercise like standing an extra 30 minutes a day can add three years to your life!

So find something that works for you and do it regularly. You;ll live longer, be healthier and have much less stress!

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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Your Money or Your Life

You Can’t Enjoy One without the Other

Lots of people have been hurt by the recession, and many people are scrambling to get more money, pay off debt and be financially secure. I know what that fear and anxiety can be like, because I lived through it. Not long ago, my husband was underemployed and because of the recession, business was down. We scrambled, took seminars, read books, cut expenses, etc. I learned a number of things that helped us diversify our income streams and pay off debt. I’m deeply grateful that my husband now has a terrific job and business is good.

But I also learned one of the most important lessons from the death of both of my parents; one over 30 years ago and one a few weeks ago. Money without health means very little. There are plenty of wealthy, lonely, critically ill people who would give up every dollar to be fit, healthy, loved and vibrantly alive.

My mother suffered over 15 years before she died. What made her regain her will to live each time was seeing her two children and their love. A lifelong smoker, my dad had been ill for a few years. His lack of good health kept him homebound, when he had planned to travel. Sadly, he died just before Christmas. Their examples taught me to cherish my health, to be proactive and physically active, to take lots of vitamins and eat right.

Your health is critically important to your enjoying your life. So while you’re making money, take excellent care of your body. It’s easy to let take over your life. But what good is money if you can’t enjoy it? Your family values you – the human being, not the moneymaker. The key is balance: stay fit and healthy so that you can enjoy the benefits of your hard work and be with loved ones.

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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Clean Up Your Emotional Junk

Release Your Anger Before the Holidays

With the holidays upon us, it is easy to let family anxiety come between you and your spouse or partner. Emotional “junk” like anger, frustration, petty annoyances, can build up in your relationships when you are not willing to talk about the issues. Fear about seeing family members can intensify the tension.Then one day, you explode, because they have all accumulated.

Often, this has the exact opposite effect than what you wanted.

Your partner is usually shocked and hurt and feels like this came out of nowhere. The solution is to mention the little things as they show up, make requests and own your reactions to things.
“I know this might sound petty, but it really bothers me when you leave the cap off the toothpaste. Could you please try to put it back it on?”

That is a reasonable request, shows your need and asks for a solution. Ask- not demand. Share your feelings, explain what bothers you and don’t blame. Encourage your spouse to share their petty annoyances, too and explain that your goal is to have a more loving relationship where stuff does not get in the way. If you clean up the little things as they arise, you won’t have BIG problems later on.

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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference.

Stress Express Tip: Sick Days Are Legitimate

My husband got a bad cold a while back, after working long hours and battling substantial stress. In the last decade, he has very seldom taken a sick day.

But twice, he went to work, came back and went to bed. He just didn’t have the energy or strength to worry about anyone but himself.

And it was the right thing to do.

We are workaholics in this country. So many people never take vacations and end up sick, burnout and bitter. That leads to increased illnesses or worse.

Sick days are legitimate. If you or your employees are truly ill, recovering from surgery or a disease, contagious or absolutely exhausted, sick days are appropriate. Having that time to get rest and medicine, removed from the constant stress in life and the workplace, makes a huge difference.

And for those of you who employ many people, know that an appropriate sick day can save you thousands of dollars in health insurance claims, workers comp claims, and employee replacement fees. It costs 1.5 times a person’s salary to replace them, according to Merck. If a worker feels they can never call in sick when they need to, they will find another job. Take good care of yourself and your people and everyone wins.

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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference.

Stress Relief Through Food- Eat Local

Stress Tip: What You Eat Matters – Eat Local, Fresh, Whole

Welcoa leader David Hunnicutt says one of the keys to better health is to eat local, as much as possible. That means fresh food from your own garden, local farmers’ markets and your grocery store. The more you dine out, the less control you have over pesticides, etc. Eat whole foods, not processed foods, as they have very little nutritional value. Up your intake of fresh fruits and vegetables to 5-8 servings daily.

We’ve all heard this, but here’s why it’s true: they are chock full of antioxidants, vitamins and fiber. Vitamin C has been shown to lower blood pressure and help cortisol levels return to normal. Mix it up – try to eat several different colored fruit and veggies a day! Blackberries have more than double the amounts of vitamin C, calcium and magnesium than blueberries. Both boost your memory and are great for you! Choose organic ones to prevent pesticide ingestion.

Note: My husband and I started an organic container garden years ago. We grow fresh lettuce, cherry tomatoes, cucumbers and more. There is nothing like the flavor of fresh picked vegetables! And if you’re too busy, try picking up local produce at a farm stand, farmer’s market or farm co-op. The fresher and the more local the food, the better and healthier for you.

To sign up for Snowden’s ezine newsletter on stress, happiness, marketing and motivation, go to: https://firedupnow.com/firedupemailregister.html

 ©2011 Snowden McFall All Rights Reserved. No duplication

Do You Just Want to Scream You’re So Angry?

Have you ever watched a young child have a really spirited temper tantrum – where they jump up and down, stomp their feet, make fists and holler? And then ten minutes later, they’re just fine. They let go of the frustration, move on and get back to being happy. Wouldn’t it be nice if we adults could deal with our anger that quickly?

Your body reacts when you are angry, from tense muscles to increased hart rate to accelerated breathing, soaring blood pressure, drops in blood sugar and more. It takes a long time for your body to return to its natural resting state. Prolonged stress and anger can lead to : heart attacks and stroke, memory impairment, stomachaches, irritable bowel syndrome, and even vision problems.

Tips for Handling Anger

1. Count to 10. Try it. Just take time to simmer down and think about the consequences of losing your temper or reacting badly.

2. If you want to hit something, hit a punching bag at a gym or pound pillows.

3. Breathe deeply at least 5 times. Put your hands on your abdomen, fill it up all the way and let it out…slowly. Do this several times to regain control and calm your system.

4. Take a time out. Those of you with young children in your life know how effective this can be. When you are really upset or angry, remove yourself from the situation.

5. Get moving. The Scandinavian Journal of Medicine & Science in Sports reported that runners were 70 percent less likely to experience high stress and life dissatisfaction. So go work out somehow and let off your steam.

6. Forgive yourself and others.This is one of the most dramatic and liberating ways to release anger. Liberate yourself from the energy it takes to hold negative resentments or hurt feelings against someone. You don’t forgive for the benefit of the other person, you forgive for yourself.

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#1 Stress Tip

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes.

The biggest contributor to stress is lack of sleep.

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes. Those who sleep between 7 and 8.9 hours a night on average have healthy weights; those with less do not. Typically, this is an extra 20 pounds of weight.
Entrepreneurs are also very stressed. 13% of those polled by Fortune Small Business reported having trouble getting to sleep every night. So how do we handle it? What do we give up? All too often, we sacrifice precious sleep, which has become increasingly dangerous

So go to bed earlier, do NOT check email & social media before bed, do not take your cellphone to bed prepare yourself to sleep in a quiet, dark room. You’ll be more effective in everything you do.