Nine Ways to Increase Your Productivity with Your Workout

You have a busy work day, so you want to be your most productive.

You intuitively know you’ll be more productive when you are active.

But since you don’t have three hours to drive to the gym, change, workout, shower, change back, and then drive back to work or home, you are tempted to toss out the idea.

Wait.

Here are nine ways to get in your workout … and increase your productivity.

Oh, and watch the video to amp up your motivation. You’ll discover the powerful research on fitness and mental clarity, relationships, concentration, and meeting deadlines.

(Hint: The time you invest being active, you get back - plus some.)

1. Shift your mindset: Some exercise is always better than none.

2. Move in the mornings.

3. Go outside at lunch, even for a 5 minute walk.

4. Build movement breaks into long meetings.

5. Go to a park in the afternoon on your way home.

6. Use the Pomodoro Technique to break up your work, and go walk.

7. Match your workout intensity to your stress and the time of day. (Details are in the video.)

8. Train your Brain to focus - with skilled exercises like golf, kayaking, dancing

9. Rainy day? Rescued with stairs.

   Look at your schedule for tomorrow. Which of these 9 tips will you use?
   

Eat a Rainbow

What???

Kids might think it’s fun to try to eat a rainbow, literally. (At least the visual is great for a laugh.)

This, however, is about nutrition.

In a recent Unlock Your Hidden Health Potential workshop, a gentleman decided to increase the variety food by “eating a rainbow”. I replied, “I’ve got just the resource for you!”

In my Nourish Your Life video workshop I teach you how to eat a rainbow and how to make sure you do it consistently.

So, here’s the Eat a Rainbow segment of my Nourish Your Life workshop to help you have fun with eating healthy.

Want access to the entire Nourish Your Life workshop?

Here’s the link for the audio version.

www.thevireolife.com/store/nourish-your-life-audio-download

Prefer a video version?

www.thevireolife.com/video-store

Which color of the rainbow is your favorite to eat? Comment below. (No, not Skittles :-) )

A Secret to Enjoy Cooking

When you aim to cook healthy, sometimes you just plan your meals around “what’s good for me.”

That gets boring in the kitchen.

When you don’t have the energy to cook a healthy meal from scratch, that gets frustrating. It also usually ends in ordering pizza for the third night in a row.

Just like with your exercise, factor in your personality and your energy level.

Do you enjoy creativity? Have a lot of herbs and spices on hand to let your creative thoughts flow. Also, create theme nights — complete with music, games, movies, and food around your theme.

Perhaps you love travel. If you enjoy foods from other cultures, grow their herbs, like lemongrass, and use them in your cooking.

Watch this video for several ideas to celebrate your time in the kitchen

If you like learning, watch YouTube while you chop. (I happen to know a really great channel on healthy living. You are watching it right now :-) )

For the days you are too tired to cook, be sure to have some canned and frozen options that meet your healthy goals. You can’t live your exciting life and not expect to have an “I need rest” night sometimes.

Happy cooking!

What's your fitness personality?

You want fitness to be part of your life … but somehow it just never seems to stick.

Want to know why?

You have not found what is fun for you.

Want to know why?

You are looking at the “should’s” and “what this friend did” and “what that program says”

Let’s listen to YOU this time. Specifically - what I call your fitness personality.

This short 5 question quiz and video will give you insight to what YOU will enjoy.

Don’t buy another fitness program or download another app until you watch this video and answer the questions.

Remember: Your body does not care how it moves. It just wants to move.

So discover what is FUN for you and then enjoy it.

Too tired or stressed? Do this.

I was recently talking with a friend who is a master at getting people free from over-tired and over-stressed. We chatted about how when our clients come to us they struggle to have time for exercise and eating healthy. They are tired and stressed.

Then, after working with us, they are focused on only doing what they do best and aren’t overwhelmed anymore.

What’s so funny is that we serve our clients in vastly different ways!

I coach.

She’s a virtual assistant!

So we talked about the importance of delegating and how to figure out what to delegate and what not to delegate. And then decided “Hey, this is good stuff. Let’s record our conversation and share it.”

But, here’s the deal. Just because we think it is a conversation you need, doesn’t mean it is, right? Please let me know if …

(a) you love this interview format and want tons more

(b) you enjoy it and want interviews occasionally

(c) nah, you’d rather just stick to me sharing with you

Comment or email me your thoughts.

Mindful Eating for Good Digestion

Did you know that HOW you eat can be as important as WHAT you eat?

When you eat rushed and distracted, you set yourself up for bad digestion.

Even talking with your mouth full creates problems (and not just with your dinner companions).

A few weeks ago I had the privilege to be the opening speaker for the Spring Nourished Festival. The Festival had over 10,000 people just like you.

Listen in and learn how to eat for good digestion.

Bonus - look below for your link to the slides and worksheets.

Click for your link to the slides and your worksheets.

Email me the one action you will take to improve your digestion.
sheri@thevireolife.com

What's holding you back?

Is it fear of what others will think about how you eat (or don’t eat)?

Is it a co-worker who looks at you weird when you walk at lunch?

You are not alone.

I’ve faced this at family gathering, work parties, and in the work breakroom. I’d stretch instead of just standing there, and wow, people thought I was weird.

Interesting though, that other people starting taking my lead. Guess what? They will take your lead, too and you will inspire them through your own healthy choices.

You win. They win.

So, unleash your courage and stop holding back.

Why I Stopped Dieting

It all started because I was trying to fit in … with my family. It created a cycle of Striving. Judgement. Shame.

But also the excitement of “this diet might work” and the false-camaraderie with fellow calorie-counters.

It ended being trapped in food jail, feeling like a failure, and fearing food.

Actually, it ended with my getting free from the diet mentality to enjoy life.

I want the same for you.

Top 10 Reasons to Try Intuitive Eating

If you stop dieting, won’t you lose control with food?

Actually, one of the benefits of Intuitive Eating is you have better control of your self than ever before.

That’s just one of the 10 reasons you’ll learn in this video.

Bonus! Find out the best books to experiment with mindful eating in your own life.

From Skinny Thinking to French Women Don’t Get Fat — there is a book that will jump start your journey into a new relationship with food.

The Dark Side of Dieting

“I hope this new diet will work, but …

I’m tired of trying and failing diets.”

“I’ve got this new healthy eating plan my friend tried.  I wonder if it will work for me - or if I can stick with it.”

If you have ever thought this, then today is your day to break out of food jail.

The idea of dieting, and even healthy eating, raises questions.

First, what is healthy eating, anyway?  How do you define it?  It’s different than a co-worker or friend.

And if you add weight loss as a goal, the answers to that question get even more diverse.

Second, if 95% of diets aren’t stuck with (which is a true stat), is it you that fails or is it something about dieting that doesn’t work?

Third, most important, IS there a way that actually works to improve your health and without adding stress but adding joy to your life?

Understand this: in trying to do good, you are actually doing damage.

The first diet I went on was basic calorie counting, when I was 9, to lose 2 pounds.  Simply because that’s what the women in my family did.

Following that were several other diets …

Is there hope? 

Yes.  Next week I’ll share in detail about getting free from food jail and all of the benefits.  For now, here’s the #1 benefit I’ve experienced in breaking out of food jail.  My mind is free to enjoy, experience, and live life.

I want the same for you.

Meal Kit Delivery - Is it Right for You?

Is a meal kit subscription worth it?  Is it right for you?  What are the pros and cons?  Honest review, not affiliated.

I’ve tried Hello Fresh and Green Chef … here is what is Fantastic and what is a Flop.

(Unfortunately, there is also one Fail.)

Fantastic

• Choose your meals from a pre set selections

• Recipe cards are step by step

• Reuse the great menu ideas

• Eat out less

• Learn to cook

• Ship to a new location when you travel

• HUGE Fun family activity

• Gift idea for wedding gift or baby shower

Flop

• Cannot choose ingredients specific (and some of the ingredients are “if-y” as you’ll see in the video)

• Very little vegetables and lots of starch, not in line with Powerful Plate. Plan to add your own vegetables.

• Time waster: Remember to choose meals IN ADDITION to still grocery planning and shopping for breakfasts, other meals and snacks. 

• Green Chef - says “organic” - but actually the veggies are organic, the meats are conventional.  You are what your dinner ate.

The Fail? Listen in for the shock I got.

Is it for you?

New to cooking or want fewer meals to plan - definitely try it.

Want to switch from eating out as often? Definitely try it

Want new ideas for menus? Yes.

Travel a lot? Yes.

Want something the kids can get in with you easily?  Yes.

Not for you?

If you cook often already, have a mix of menus you are already happy with, have ingredients you are particular about, it is probably not a fit.

Best Home Gym for a Small Space with Big Results

When I asked the surrogate personal trainer (a.k.a. I did an internet search), I found two main fitness camps.

Them —

a garage completely full of exercise machines with no space for their car … their bedroom stuffed with Smith machines, treadmills, full workout gear while their bed was tucked away in a corner.

Their workout equipment is not part of their lives; it is their life.

Us —

professionals working from home, wanting our fitness gear to share space, not take it over. But we still want the space to give us Big Results.

I’ve trained clients who are blessed to have a full room dedicated to fitness. I’ve coached others who have a corner of their office for dumbbells plus a hallway for lunges.

Either set up works great.

Years ago, in a small condo, I had a 2 foot X 2 foot space to store my gear. Now, while I do not have a full room dedicated to fitness, I do have one wall in my office.

In this video I share the best and essential equipment you need, regardless of the space you have.

Oops. I did miss filming one piece of equipment:

An old sturdy office chair. Beaten up - but it works!

After watching this, comment what fitness gear you will use.

10 Tips to Set Up Your Home Gym

When the weather is cold you probably don’t like to go walk or run outside. And when it is bitter cold, you don’t even like to get out to the gym. Right?

So, I have 10 do’s and don’ts for you to create and upgrade your home gym.

Don’t make the same mistakes I made like …

Having my step aerobics bench inconveniently located - just because it kept it out of the way.

Or keeping fitness equipment I didn’t use.

And shooting this video I realized I’ve kept some yoga balls I need to donate. It is amazing how we stop using workout gear and don’t recognize it.

But also learn from my good habits …

Like having an inspiring fitness area. And having movies and music available.

Enjoy the 10 Tips and let me know what you use.

Are You Stuck Because You Are Missing This?

You motivation, your why, has to be bigger than “I want to be healthy when I’m 90 years old.” That is too far away and not big enough.

Think of what and WHO in your life is impacted, now, by your eating healthy and moving well.

After speaking on this question at a women’s conference, a woman wrote me a letter. Yes. I cried.

Sheri, you spoke at the Luncheon - it made a difference in my life! I pictured my daughter at her wedding and people commenting “It is so sad that her mom is not here to see this because she didn’t take care of her health.” So, I started walking for my daughter. In less than 4 weeks, I have walked more than 125 miles and I have lost 3.5 pounds. All because you said I need to have a reason to want it. Thank you for inspiring me!



Change Your Environment to Inspire Your Lifestyle

Is your environment helping or hurting the lifestyle you want?

Your environment impacts your identity.

Your identity impacts your actions.

Listen in to learn the shifts to make in your environment.

I am blessed that as a child my family helped me create an identity of an exerciser.

At camp one summer I was in my room exercising and other campers walked by and started to snicker.  I just kept working out.  It was my identity, no matter what anyone did.

In my 30’s I flew to Pennsylvania, dressed for a job interview.  When an issue with the airplane forced passengers to stay by the gate for over an hour, I was walking around in circles -- in dress shoes. And got some strange looks. 

Just this month before a meeting at church, Doug and I walked for an hour in the building.  (It was too cold outside!)  People started saying “You’re inspiring me” and started walking, too.

When something is your identity, you will fight for it, whether people laugh, look at you weird, or join you.

My environment always includes access to activity. … even keeping walking shoes in the car.

On the flip side, I had to shift away from a different identity - the dieter identity that I grew up with.

Now I keep the environment of an Intuitive Eater vs a Dieter

Creating your environment for a healthy identity is one reason I encourage you to go to farmers markets or grow a little fresh food. Even growing your favorite herb on your window sill if that’s what you can do.

You may not shop at organic/natural stores all of the time, but when you can, it shifts your identity to “I like healthy stuff”. 

Which then makes it easier to take actions that are healthy.  

You will fight for your identity.  (By “fight” I mean you will do what’s uncomfortable, inconvenient, to stay lined up with your identity.)

My challenge to you this week is …

What is ONE upgrade in your environment that will shift your identity? (Perhaps the closet clean out I mention in the video?)

Change Your Greatest Limiting Belief

Discover today how to overcome the most self limiting belief you have. It keeps you from living the healthy lifestyle you desire.

It is a simple switch.

I know from experience it takes effort to shift to the truth. I also know it is worth it.

How to Change Beliefs that Hold You Back

You know that limiting beliefs hold you back in your work, in your relationships, and in your personal growth. Guess what? They also limit your healthy lifestyle.

So, how can you change old beliefs about yourself, about what you believe to be true?

Watch this short video to make it easy (or at least easier) to create the healthy life you want.

Discover a better way to use affirmations to change your thoughts.

Challenge your deep rooted beliefs. Looking for evidence for your beliefs and and question if they are true.

The Truth About How Long It Takes to Make a Habit

As you are looking to level up your health in 2021, don’t rely on the old advice.

When you hear “it takes 21 days to make a habit” pause and ask yourself …

1. Have I tried 21 days before and then stopped the activity later?

2. If I’ve done something one way for 20, 30, 40 years … do I really believe that in 21 days my entire life will shift around to this new way?

Listen in for the truth I share here. It will set you free.

This is an excerpt from one of my small group coaching programs.

For more information on working with me as your coach, just shoot me an email at sheri@thevireolife.com

How to Eat for Energy on a Long Road Trip

I’m not going to tell you exactly what to eat … that would be crazy.

But I am going to share how you should eat for energy. It does not involve living on carrot sticks. You know me better than that.

How to Exercise for Energy on a Long Road Trip

You have been there. Pulling into a driveway or hotel parking lot. Exhausted and grumpy. Stiff and sore.

It doesn’t have to be that way.

One of my private mentoring clients inspired me to help you with travel exercises … so you arrive happy.

Share this with a friend or family member who is traveling for the holidays. They will thank you.