Prioritizing Your Work

 

One of the best ways to improve your productivity is to prioritize your work. But if you’re new to goal setting and time management, it can be tough to know how to do this.  Read on for tips on how to prioritize your work and get the most out of your time.

 

Brainstorm

 

The first thing you should do is make a list of everything that needs to get done. This includes tasks for clients, tasks for yourself, and other tasks that need to get done to further your work. Exhaust every piece of work you think you need to do.

 

Determine Time-Sensitivity

 

Some tasks need to be done urgently while other tasks aren’t as time-sensitive. Take the list you brainstormed and divide the tasks into two categories – urgent vs. not urgent. Urgent things are those that are related to deadlines.

 

Determine Importance

 

In addition to knowing what’s important time-wise, it’s also important to look at the importance of each task. A task is important if it supports the overall vision of your business and supports bigger goals and priorities.  

 

Some tasks are not as important, but need to get done. And you may even find there are tasks that aren’t really that important at all and can be deleted from the list. Rank both the urgent and not urgent lists by importance.

 

Know Your Limits

 

You can become overwhelmed if you give yourself an unrealistic number of tasks to complete. Be realistic about what you can accomplish in a given amount of time. Overloading your to do list can cause you to become paralyzed and get less done.

 

Set Time Limits for Tasks

 

If you tend to spend too much time on a task seeking perfection, you need to give yourself time limits so that you won’t focus on one thing for too long while neglecting other tasks. That may mean throwing some of your perfectionism out the window.

 

Set Deadlines

 

When you feel like you have all the time in the world to complete a project, you’re less likely to get it done in a reasonable amount of time. Set deadlines so that you can be motivated to finish in less time and get more done.

 

Allow Time for Personal Projects

 

Sometimes you’ll find there are things you want to do for your business that aren’t necessarily critical at the time.  Don’t forget to give yourself the time to work on projects you enjoy. When you feel fulfilled and happy, you’ll be more productive.

 

When you learn how to prioritize your work, you’ll know which tasks need to be done right away and which ones can wait. In the end you’ll get more done and you’ll feel better about the work that you do.

 

How to Be More Productive and Efficient

You hear all the time that you or your company needs to be more efficient. But, do you know how to accomplish that? Efficiency seems like a word that is thrown at as the end-all be-all answer to problems within an organization. Without a proper plan, the likely result will be confusion and chaos. The following tips can help you when you are given the initiative to be more efficient.

 

Time Management

 

If you and your team are not managing your time efficiently, you are going to find it hard to move the company forward. The team will constantly be missing deadlines and playing catch up. This makes the group look bad and causes undue stress on the team. The likely result will be high turnover at times when team members are needed the most.

 

Learning

 

Always be on the lookout for how to improve your job or your teams’ jobs. This often requires learning new skills. The more you learn, the easier it will be to find alternative methods that work better.

 

Organization

 

If your office environment is cluttered and there is no sense of organization, it can impact the productivity of the entire group. There are professionals who can assess your current situation and make recommendations on how to improve the environment. This can include such aspects as desk clutter, filing, and even ergonomic issues and proper placement of fixtures or furniture.

 

Automation

 

When you find ways to automate, this frees up your staff to work on more important tasks. Mundane tasks that eat away the time of your staff are the best candidates for automation. It is possible to go overboard with automation which can cause slowdowns when the automation processes fail. Try to determine the best tasks to automate without overdoing it.

 

Delegate

 

If you are micromanaging the work of your team, you won’t have time to handle your own tasks. Your team won’t respect the fact that you are doing tasks that they should be doing. You hired them for a reason. Let them get their jobs done. It’s okay for them to come to you when they get stuck. But you should guide them rather than simply doing everything for them.

 

Outsource

 

With corporate cutbacks, delegating may not be easy to accomplish. Companies are expecting their employees to do more with less. But managers still need to get their work done. In such cases, it may be worthwhile to consider outsourcing some of the tasks of your team. The benefits of outsourcing are that it does not increase the company’s headcount. 

 

How Productive People Think

 

If you want to become more productive, it helps to understand how productive people think. Even if this way of thinking doesn’t come naturally to you, you can adopt these principles and apply them to your own work life.

 

Priorities matter. People who are the most productive are clear about their priorities.  They know that some things are more important than others and they’re able to attack the most important things first.

 

If this isn’t your usual habit, start each day by making a list of tasks and placing them in order of priority. This will help you to get the most important things done first and even help you to eliminate tasks that really aren’t necessary.

 

Understanding priorities also makes it easy to delegate tasks and avoid things that might take away from reaching goals.

 

Plan for success. Productive people generally make a plan. They may schedule their next day at the end of the current work day. This makes it easy to jump right into work the next day without having to take time to decide what’s next on the list.

 

Eliminate time wasters. There are many things throughout the day that could threaten to take away from productivity. Productive people know how to put those time-wasters on the back burner and stick to the important work.

 

It could be social media, chatty coworkers, emails, text messages, phone calls, or reading online news that prevents you from getting business done. Set those things aside and schedule a specific time when you’ll allow yourself to participate in those things.

 

Take responsibility. People who are productive are happy to take responsibility for both their successes and their failures. Rather than looking to point the finger at someone else, they make sure to stay accountable for their work.

 

Learn from mistakes. When you’re working to be more productive, it helps to understand that mistakes are learning tools. Productive people are aware that they will make mistakes but they look to learn from them instead of letting mistakes throw them off course or cause them to quit.

 

Efficient tools. Productive people also know it’s important to have the right tools to do the job. That means having a high-quality computer, the proper software and even the right desk setup. When you have what you need in your workspace, it helps you to get more done.

 

Think about your own productivity levels. Where can you make changes in your mindset to become more productive? Small changes can lead to big results.

Mountain Biking 101 For Health And Fitness

Do you enjoy the great outdoors? Then we’ve got just the thing for you- a good old dose of mountain biking.

 

Not sure what mountain biking is? 

 

It is the sport of using a specialized designed bike, aptly known as a mountain bike to ride on off-road conditions, laden with obstacles or incline surfaces. 

 

Before you get discouraged or scared for that matter, just know that mountain bikes are fitted with special gears, which make your ascent easier than it would be in a normal bike.

How Do I Get Started With Mountain Biking?

 

Of course, you need the bike. Go down, speak with your local bike specialist, and get the best one that you can afford. There are many choices. Before you start riding, there are also a few other essentials you will need.

 

Accessorize

 

Mountain biking is one of the few sports where accessories actually become “necessities” or you may be in for a world of discomfort, so be sure to invest in these:

 

• Spandex Shorts - yes, spandex shorts aren’t just a fashion statement, but are essential if you plan to ride and sort of distance. Spandex shorts fix snugly around the legs and groin area, limiting the amount of friction your legs produce from coming into contact with each other, or the seat. This in turn significantly reduces the severity of chafing, a painful condition known very well by those who have ever experienced it. By the way, you do not wear underwear with the shorts!

• A Well-Fitting Helmet - safety is important in any sport, but especially mountain biking where you can take a nasty head injury if you fall over an obstacle. A good helmet needs to fit well, not move around much and not obscure your vision. 

• Puncture Repair Kit And Tire Pump - nothing is worse than heading miles out into deep country and suffer a puncture. Chances are you won’t have cell phone service, so unless you want to spend hours walking back out, ensure you prepare for emergencies. These kits are usually small, and will not add any measurable weight to your trip.

• Water Bottle - this should go without saying, but just in case you forgot... take enough water to last the distance you are riding. A sports drink can also be added to the mix for rehydration of electrolytes.

 

Master The Technique

 

These techniques will help make your experience much more enjoyable and less likely to result in injury:

 

• Keep Your Hands on the Bars and Not the Brakes - this is especially important on descending, since many new riders are pitched over the front of the bike by having a false handle grip. You can’t grip the brake levers for support, and this is a leading cause of injury to new riders.

• Shift Often - this is best learned by experience, but as a general rule when ascending use a low-tension gear, and the opposite when going down an incline.

• Use Positional Movements - ever wonder why some people stand at certain points? It’s for shock absorption and to effectively shift your center of gravity. 

 

Start Simple And Progress

 

If there is one thing that discourages new mountain bikers from truly enjoying the wonders of mountain biking, it is going too far, too soon. If your start trekking over rough, unfamiliar terrain your first go, the sheer exhaustion and trauma of a likely few falls will discourage you. 

 

Want To Ensure You’re In For The Long Term? Try These Tips:

 

• Start By Getting A Feel For Your Bike - there’s no better teacher than experience’ learning the best time to shift gears, and when to prop yourself up as opposed to sitting are learned habits.

• Keep The Journey Short - it is unrealistic to ride a 50-mile journey your first try. It’s best to start slow, and experience the nearby terrain. Couple it with your recovery ability, and you will soon be able to judge how much you are capable of undertaking as you grow in this sport.

• Take Rides On Weekends - we all have day jobs (most of us at least), so unless you want to be burned out all the time, start by riding on weekends. This provides some much-needed recovery after a tough ride, and functions as a good outlet for stress. 

Why Should I Start Mountain Biking?

 

If you’re looking for an exercise system that can dramatically improve your health, and is also enjoyable, mountain biking is your cup of tea. Consider these reasons to begin with this sport today.

 

Muscle Building

 

Mountain biking is different from conventional flat surface road cycling in the sense that the requirements for stability are different on the muscles, offering a very good resistance workout. 

 

Have you ever noticed the muscular leg development of some extreme mountain biking athletes? Now compare that to a basic road racer. The difference is astounding. 

This is due in large part to the recruitment of both Type 1 and 2 muscle fibers, helping develop mass, strength and stamina at the same time.

 

Perfect Tool For Incinerating Fat

 

Fat burning occurs preferentially when your heart rate enters a certain “zone,” which happens to be at 65-75 percent of your max heart rate. The intensity of mountain biking keeps your heartrate elevated in that zone most of the time, ensuring you’ll get leaner every time you ride.

 

Know what else is amazing about its fat burning potential? The staggering caloric expenditure. A light 145lb individual burns a decent 500 calories per hour, when performed on moderately difficult terrain. This amount can quickly increase as the difficulty of the terrain is enhanced. 

 

A two-hour ride can easily amount to more than 25% of daily caloric intake.

 

Build Up Cardio-Pulmonary Efficiency

 

One of the most important elements of good health and fitness is how efficiently your lungs can supply oxygen to your hard-working heart, which in turn increases the speed at which oxygen is delivered to the muscles and other organs. Better oxygen flow decreases your fatigue rate, and improves your performance over time.

 

Mood Enhancement

 

There’s nothing that can improve your mood as fast or effectively as something you enjoy. For many, mountain biking is their drug of choice. The feeling of experiencing nature in all its true glory, and the endorphin rush associated with exercise will leave you feeling on top of the world.

 

In addition, who says mountain biking has to be a solitary exercise pastime? Many of the happiest and most resolute mountain bikers ride in a small group of friends, who keep each other accountable and motivated.

 

Having a safety net is never a bad thing either, in the event something goes wrong.

 

Conclusion

 

Mountain biking is an excellent pastime activity, whether you’re looking for a way to shed a few pounds, improve the health of your heart or need an escape from hectic city life.

 

Whatever your reason, once common sense is employed, safety procedures adhered to and you ride consistently, you will fall in love with it.

 

What Are Metabolic Conditioning Workouts And What They Do

Metabolic conditioning workouts, which are also referred to as High Intensity Interval Training (HIIT) teach the body to access energy stores effectively during and after a workout. These workouts consist of lifting moderate to heavy weights or performing calisthenics in sets with targeted timed recovery breaks. This style of exercise elevates the heart rate quickly, adding a cardio component to the strength training regimen and causes the body to burn fat rapidly.

 

How Do They Work?

 

The body accesses energy based on the activity being performed. There are rapid, moderate, and slow energy burning modes within the metabolism. Metabolic Conditioning activates them synchronistically to maximize caloric burn.

 

Quick Energy

 

Power exercises, which are performed quickly, 10 seconds or less, utilize the creatine phosphate pathway to supply the body’s energy needs. Directing a lot of energy quickly to perform this type of exercise, for example a power lift, like the clean and jerk, is very demanding. The intensity of the activity requires a longer recovery time of about three to five minutes.

 

Moderate Burn

 

Intense activities of short duration, one to four minutes, access the glycolytic pathway. Examples of activities, which activate this energy pathway, are a lifting weights and running 400m to 800m. Recovery time for this energy pathway is one to three minutes.

 

Slow Burn

 

The aerobic energy pathway is the one most discussed and best understood by the average person. It supports activities of easy to moderate intensity. This energy pathway draws on stored fat cells to fuel the body’s activities. It can engage for hours. The rich fuel source of this energy pathway, fat cells, means its recovery time measures in seconds.

 

The variety  of exercises involved in a Metabolic Conditioning workout, the level of intensity applied to them and the duration of recovery  periods determines which energy pathway becomes activated. The objective of the exercises in a given session also determines the recovery period allowed for each exercise. 

 

For example, doing bicep curls with a low weight but high repetitions will access the aerobic or slow burn pathway. Since the objective of this type of workout is to keep the body in an adaptive mode, all of the energy pathways become engaged at some point during the workout.

 

Results

 

Metabolic Conditioning workouts can be crafted to maximize desired outcomes: weight loss and fat burning, muscle growth, improved speed, power or endurance. They also provide faster results, because they apply knowledge of the body's energy systems strategically. 

 

Work and rest ratios should be applied to ensure the desired results:

Objective: Improve power

Focus: creatine phosphate pathway

Work to rest ratio: 1:10

 

Objective: Improve sports performance

Focus: creatine phosphate pathway

Work to rest ratio: 1:2

 

Objective: Improve endurance performance

Focus: aerobic pathway

Work to rest ratio: 4:1

 

Objective: Burn body fat 

Focus: targets the creatine phosphate and aerobic pathways

Work to rest ratio: 1:2 and 3:1 workouts each performed once a week

 

Creating A Workout

 

Creating a workout is pretty straightforward. For example, weighted squats for power performance would be performed for 10 seconds followed by 1.5 to 2 minutes of rest. Three more power-building exercises, plyometric jumps, broad jumps and plyometric push-ups, would follow to form a circuit; each of the exercises would be completed with the same work to rest ratio. One set of all exercises included in a session forms a circuit. The circuit is usually completed 3 to 4 times. 

 

Implementing Metabolic Conditioning Workouts

 

Metabolic Conditioning must be done at least two to three times per week to see results. This approach to exercise activates all three of the body’s energetic pathways during one workout. It is this component of the workout, which makes it so effective. 

 

In addition, the post workout calorie burn associated with these types of workouts last up to 36 hours following exercise and that is what makes this type of workout routine one of the best choices for burning fat. The workout needs to include 3 to 4 exercises performed in sets based on time intervals with energy pathway based recovery times. 

 

These are intensive workouts and not ideal for beginners who should take care and work up to the fitness level required to perform them. It is also important to check with your doctor before starting this type of fitness routine. While they are intensive, their effectiveness and results they provide from very short sessions of exercise make the effort totally worthwhile.

 

Sample workouts are widely available in fitness forums, online, on workout DVDs, and in magazines. 

The Miraculous Health Benefits of Meditation

 

The Health Advantages Of And Medical Conditions Helped By Meditation

 

You’ve likely heard about the health benefits of yoga in improving mental and physical health and improving flexibility, and you might assume that meditation is the same thing. Although meditation can certainly be incorporated into yoga, it is an entirely different practice.

 

How Meditation Works

 

Meditation involves stopping your mind while maintaining a state of awareness. It is much more than sitting and concentrating in a quiet area for a designated amount of time; it involves clearing your mind of all thoughts, achieving a deep inward peace, and maintaining alertness in the process. 

 

People often use certain postures, breathing techniques, and even chants to help facilitate the process, but these are not required, and they are not the act of meditation itself, just support Tools. 

 

As a beginner, you should take a meditation class (or a yoga class that heavily emphasizes meditation) or invest in a video that introduces you to the concept of meditation and teaches you various techniques for facilitating the process. It is not as easy as you may think. Achieving a profound, deep sense of self, a “thoughtless alertness,” requires guidance at first. 

 

Specific Ways That Meditation Improves Health

 

Not only is meditation one of the very best ways to reduce stress, which is linked to a whole host of health issues and according to the Benson Henry Institute, 60 to 90% of doctor visits are for conditions that are caused by stress, but Harvard University researchers conducted a study that connects deep relaxation to genetic changes in the body. 

 

They found that “disease fighting genes” are more active in people who regularly practice meditation, compared with people in the control group.

 

These genes protect the body against a number of health issues, including:

 

• Heart Disease
• Asthma
• Infertility
• Arthritis
• Various skin conditions
• Irritable Bowel Syndrome
• Meditation even helps to boost immunity, and studies show that cancer patients have recovered more effectively due to meditation and are less at risk for developing another tumor. 
• The benefits of stress reduction cannot be overstated. 

 

Meditation makes the body less responsive to stress hormones, which lowers blood pressure, improves blood circulation, improves digestion and immunity, and establishes emotional and neurological “balance.” 

 

How does this work exactly? 

 

It largely comes down to hormones. Stress hormones such as cortisol and adrenalin increase blood pressure and heart rate, while “feel good” chemicals such as serotonin, which are released in a state of relaxation, work to repair cells. 

 

More Health Boosting Benefits Of Meditation

 

• According to the Benson-Henry Institute, Chronic pain patients reduce their physician visits by 36% when they practice regular meditation
• Cardiovascular Quality and Outcomes, a journal of the American Heart Association, reported in their 2012 issue that a 5 year study on patients who had coronary heart disease found a 48% reduction in deaths, heart attacks, and strokes in those subjects who regularly practiced Transcendental Meditation versus those who did not. 
• An analysis of a controlled trial, published in the Journal of Alternative and Complementary Medicine on October 2013 reported significantly greater effect of Transcendental Meditation in reducing anxiety over conventional medical treatments and other forms of meditation and relaxation practices.
• According to Behavioral Medicine, Volume 16, a 50% reduction in visits to HMO doctors was found when a relaxation-response based practice, like meditation is used.

 

How To Incorporate Meditation Into Your Life

 

Here are ideas for incorporating meditation into your own life. Beginners should focus on numbers 1 and 2, and over time experiment with the other ideas. 

 

• Participate In A Group Class. You may be able to find a class in your community specifically dedicated to meditation, but due to popular culture, it may be easier to find a yoga class that heavily focuses on meditation, such as Kundalini Yoga or Ananda Yoga. Many people prefer taking these classes long-term as opposed to meditating by themselves because the group setting helps them to better focus or because they enjoy the sense of community.
• Use A Video To Guide Your Meditation. Some meditation videos can be found for free online, such as through YouTube, or you can order a professional DVD or online subscription. If you prefer a mix of yoga and meditation, the best types of yoga to focus on include Kundalini, Ananda, Jivamukti, and Integral. 
• Devote 20+ Minutes In The Morning Or Evening. Research shows that just 20 minutes of consistent meditation sessions can have tremendous health benefits. Make time before your day starts or before you go to bed to meditate. Some people find that their minds are clearer at these times. 
• Use Free Time To Meditate In Nature. Many people find that sitting in nature – under a tree, on top of a mountain, or in a quiet place in the sunshine – helps them to facilitate the meditation process. It’s also a great way to get outside for Vitamin D. 
• Meditate While At Work. This is certainly the most difficult way to meditate because distractions at work can interrupt the process, but many people have been able to achieve a state of meditation while performing job duties. Talk about being dedicated to the cause! 

Everyone is different. Experiment with different ways of meditating too see what you like and what comes easiest for you. Also try experimenting at different times of the day and for different periods of time, but aim for at least 20 minutes to reap the most benefit. The health effects on your body are well worth the effort!

 

Can Meditation Help Keep Your Brain Young?

As people age, their brain’s lose weight and volume. These changes may start to occur in people as early as their mid to late 20s. Previous research has shown people who meditate to lose less brain mass over time than those who do not. In particular, research concluded people who meditated showed less of a decrease in their white brain matter. 

 

White brain matter acts as a connector and insulator for gray brain matter. It carries nerve impulses between the functional parts of the brain. Gray brain matter houses the various neurological centers of the brain, which direct speech, motor skills, memory, etc.  

 

Meditation is something practiced by more than 15 million Americans and many more people around the world. It has its roots in eastern culture, but has been whole-heartedly embraced in western societies.

 

It has a wide variety of benefits, including:

 

• Improves sleep
• Inner peace and tranquility
• Reduces chronic pain
• Reduces stress and anxiety
• Reduces depression
• Boosts attention
• Improves immunity
• Helps with weight loss
• Boosts memory 
• Improves heart health and lowers blood pressure
• Improves wellbeing and allows for deeper relationships

 

Now it seems that meditation may also help to keep our brains young.

 

Interesting Experiments

 

A team of researchers from UCLA wondered if meditation preserves the gray matter of people who meditate as well. The researchers found meditation to have a widespread effect on the entire brain not just specific regions of the brain associated with meditation.

 

The study compared people having years of meditation experience with those who had none. The meditators had an average of 20 years of experience with meditation practice. The age range of the of the study participants included people in their mid-20s to their late 70s. 

 

Nearly equal numbers of men and women participated in the study with 28 men and 22 women. 

 

They found the meditators still experienced a decline in gray matter with age but less than non-meditators. 

 

The researchers noted the positive outcome of the study but caution people reviewing the results; they were unable to establish a direct link to meditation and the preservation of gray matter. 

 

Another UCLA study conducted in 2012, showed meditators to have more gyrification, folds in their brains, which may contribute to an ability process information faster than usual. 

 

Meditation appears to allow practitioners to maintain both white and gray matter and form increased connections in the brain; it seems to keep the brain young. 

 

Along with its positive effects on white and gray brain matter, meditation appears to have a positive effect on other body functions. 

 

Anti-Aging Benefits Of Meditation

 

The youth preserving and renewing benefits of meditation include: 

 

• Meditation increases DHEA, which facilitates the production of the hormones that maintain fat and mineral metabolism.
• An increase in Melatonin, which acts as antioxidant, supplies immune support and fights depression. 
• A decrease in cortisol, the stress hormone that encourages the body to retain dangerous belly fat associated with heart disease and diabetes. 

 

The Effects Of Meditation

 

Part of feeling and maintaining a youthful mental outlook centers around the quality of one’s thinking patterns. Meditators learn to quiet mental chaos and build their ability to concentrate. 

 

They experience greater clarity of thought and tend to react less and respond more to circumstances. In short, they maintain their ability to be highly adaptive and think quickly with the additional benefit of choosing their response to situations rather than reacting to them. 

 

How To Meditate

 

Meditators typically meditate at least twice a day for twenty minutes per sitting. Most schools of thought recommend meditation to start the day and to close it. However, a person may meditate whenever they have time in their schedule to accommodate it. 

 

Meditation is not an all or nothing proposition. It is also beneficial to meditate in shorter increments of time, sitting for 5, 10, or 15 minutes. 

There are also several different methods of meditation, including:

• Primordial Sound Meditation
• Mindfulness-Based Stress Reduction
• Zen
• Transcendental Meditation
• Yoga Meditation (Kundalini)
• Focused Attention Meditation
• Open Monitoring Meditation
• Vipassana Meditation
• Loving Kindness Meditation (Metta Meditation)
• Mantra Meditation (OM Meditation)
• Qigong (Chi kung)

 

Getting Started

 

A person new to meditation needs to be patient; it takes time to train the mind to focus and settle into a meditation practice. The first step is to decide which from of meditation you wish to practice, and then learn how to do it. If possible, obtain the services of an expert, and there are also many books, DVD’s and free information available online that can teach the exact steps of the particular method preferred.

 

When beginning, try to meditate at the same time every day. If this is not possible, you can still meditate at different time. 

 

Building a meditation practice is more important than when you do it. The benefits of a consistent meditation practice can develop in a few weeks with continued practice preserving your brain's youthful dynamics for years to come.