Monthly Archives: July 2011

7 Tips To Beat The Clock And Get More Of The Right Things Done


1. Take Stock – keep track of what you are spending your time on. Here’s a simple exercise for you. For the next week, keep a tally or journal of how you spend your time each day. In detail. Record your activities every hour of what you did. I’ll bet you’re saying “I don’t have time for that!” Just do it, OK? You have to measure something if you want to change it. After a week, count up how many hours you spent on each type of activity such as email, phone calls, marketing, meetings, etc. I guarantee an “Ah Ha” moment.

2. When you Think it, Ink it – Get things out of your head and onto paper, into your schedule or onto your computer. Humans have somewhere around 60,000 thoughts a day, so if you think you’ll remember everything later, guess again. I carry a digital voice recorder with me so I can capture important ideas and to do’s when they come up. I keep a journal with me too. When I get home, I move these important thoughts and ideas into my planners.

3. Eliminate Distractions – Turn of you cell phone, unplug your office phone and shut down your email. Unnecessary or untimely distractions are the biggest time wasters in your day. I promise you won’t die if you don’t check email for an hour or two. If you share an office with someone or work in an environment where other folks like to pop in and say Hi, then shut your door with a “Do Not Disturb” sign on it and request your office mate not talk to you when the door is closed. You’re working.

4. Prioritize Your Activities – Control your day, don’t let it control you. Have a list of tasks you want to accomplish each day. Rank them in order of importance. A) Must do today. B) Want to do today. C) Might be nice to do today. Then rank them A1, A2 etc. in order of highest priority. And here’s a hint. Some of the A’s should be marketing and business generating activities. Don’t let others determine what you do, their emergency or lack of planning cannot dictate your schedule.

5. Block Your Time – One of the most time consuming things in your day is starting and stopping an activity. Block off an hour or two for each task you plan to work on. An hour for phone calls, two hours for marketing, and hour to reply to emails, etc. Only work on that task during the appointed time block. If an idea interrupts your or you remember something your forgot to do, write it down and return to the task at hand. I like to use a kitchen timer to help track my time blocks. When the timer goes off, I can reevaluate spending more time on that block or moving on to something more important.

6. Multi-Tasking is a Myth – You can’t do more than one thing at a time. Sorry. Multi-tasking is just moving between two or more things and not doing any of them very well. Focused attention on one objective at a time is the best way to do a great job on that activity. It’s true that women are better multi-taskers than men, but that just means they do a better job at being inefficient than men.

7. Stay Organized – Part of your day should be devoted to keeping your work space, calendar and projects in order. Fifteen to 30 minutes of organization and planning can save you two hours of wasted time that could be used for accomplishing ‘A’ priority tasks. If you are spending more than 2 minutes looking for a document or phone number, or if you frequently miss or are late for appointments, then it’s time you got organized. Do it before you call it quits for the day. I promise, you’ll thank me tomorrow.

© 2007 Steve O’Sullivan

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11 Stress Reduction Tips

1. Get enough sleep (7- 8 hrs) at the proper times (go to bed before 10 PM).

2. Eat primarily fresh organic fruits, vegetables, and whole grains and healthy sources of protein.

3. Practice an effective stress-reducing meditation.

4. Avoid overloading your senses, especially in the evening before sleep.

5. Listen to relaxing music.

6. Get a massage.

7. Remember to make time to play and relax each day.

8. Exercise regularly.

9. Practice deep abdominal breathing rather than shallow chest breathing.

10. Write out an ongoing list of your “to-do’s” and concerns so you can calm and free your mind.

11. Share your concerns with a friend or loved one, talking about it helps. Also, ask for help when you need it.

“Eating for Health and Success: Part 2: Protein and Fiber”

In the article “Eating for Health and Success Part 1” I discussed the two macro-nutrients “Carbohydrates and Fats”. This article will explain in more detail the macro-nutrient “Protein” and the essential nutrient “Fiber”. Besides it’s protective qualities, fiber helps to promote efficient intestinal function and regulate the balanced absorption of sugars in the blood stream.

Dietary fibers are broken down into two categories: soluable and insoluable. As North Americans we normally consume about 12 grams of fiber daily. It is recommended that we eat 25 to 30 grams (“more than double”) of fiber as stated by the American Heart Association and the National Cancer Institute. An increase in your dietary fiber will result in a decrease in your body fat as well as caloric consumption.

The next macro-nutrient I would like to discuss is “protein”. It is an organic compound of carbon, hydrogen, oxygen, and nitrogen. Your body uses protein to make structural and biochemical reactions that are required for muscle contraction, cardiovascular system, and the immunity from disease. The energy yield of a protein is 4 calories per 1 gram. The ultimate value of food protein or protein supplements is it’s “amino acid” composition which plays a major role in both performance and recovery.

There are two types of protein we consume on a daily basis and they are complete proteins and incomplete proteins. Complete proteins like milk, eggs, beef, chicken, pork, whey, and casein carry all the essential amino acids. Incomplete proteins like vegetables, fruits, rice, grains, seeds, and nuts are deficient of one or more of amino acids.

The amount of protein you should consume daily depends on your body. As a serious weight lifter, I normally take in 1 to 1.5 grams of protein per 1 pound of body weight. When designing a meal plan I would divide my total number of protein grams by five or six (“number of meals per day”).

When you eat more protein then is required your body will store the excess as fat. The conversion from protein to stored fat is done by the liver. The thing you need to consider if your are planning to partake in a “high protein” diet program is the duration of time you will be doing it. There is a condition known as “urea” (“a highly toxic form of ammonia”) which may develop if protein intake is too high over a long period of time. Normally, the urea in your body is excreted, but if an over abundance occurs it can place strain on your liver and kidneys. Also, excess urea is often responsible for a form of arthritis known as “gout”.

There is a lot that one needs to know when dealing with protein intake. Individuals involved in heavy resistance training do require more protein but you still need to be careful not to overdo it. People should drink lots of water when taking protein as this will help in the repair of tissues that are damaged during training.

In conclusion, I would recommend doing as much research as possible before taking any kind of protein supplements. There are many different brands on the market today so special care should be taken. The more information you learn the better understanding you will have. I can’t emphasize enough the importance of having a well-balanced diet consisting of carbohydrates, protein, and fats. If you are unsure about anything regarding what you should be doing, consult your doctor and nutritionist. As I mentioned earlier, the body requires 6 essential nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. The key to everything is balance and moderation. Your body will give you what you give it!

Jeff Garofalo

By Jeff Garofalo BA, CFT, LFC

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“Eating for Health and Success: Part 1: Carbohydrates and Fats”


Whether you are a person who leads a sedentary lifestyle or someone who trains regularly, one of the most important things you need to focus on besides exercising is nutrition. The key is you should eat 5 to 6 small meals daily so that your blood sugars and insulin levels always be maintained (“as well as your energy level”). Planning your meals ahead of time may take some work on your part but the benefits in the end are quite rewarding. By doing this you are able to keep track of just how much you are eating per meal.

A caloric ratio that I was taught and seems to work well is one part fat, two parts protein, and three parts carbohydrates. Depending on the intensity of your training program and your daily schedule, you may need more or less carbohydrates for energy.

Fat is also another form of energy your body uses besides carbohydrates and it’s something your body needs to maintain proper health. It may sound strange to some people when you tell them that fat is important in both your diet and in the makeup of your body, but it’s true! Besides the health maintaining principles, fat is required to manufacture certain hormones in your body, so don’t eliminate it from your diet. The key here is to keep saturated fats (“from animal sources”) low and unsaturated fats (“from canola oil or olive oil”) predominantly high.

Carbohydrates are considered to be the best nutrients when it comes to our body’s energy supplier. A balanced nutritional program will consist of about 50% to 60% carbohydrates per daily intake. They are classified under three categories: monosaccharides, disaccharides, and polysaccharides. Simple sugars like glucose and fructose fall into the monosaccharides category. Disaccharides can be best described as table sugar (“sucrose”) and a sugar found in milk (“lactose”). The third and final carbohydrate is the polysaccharide or more commonly known as the “complex carbohydrate”. These starches or starch like sugars (“dextrins, cellulose, pectin, and glycogen”) are found in whole grains, vegetables, nuts, and certain types of fruits and legumes.

The energy yield of one carbohydrate is 4 calories per 1 gram and the one thing you should be aware of is that our bodies can only absorb monosaccharides (“glucose, galactose, and fructose”). Once absorbed through the small intestines into the portal vein; it is then circulated into the blood stream through the liver as blood glucose. Normally, the body burns glucose three ways: 1. immediately for instant energy; 2. stored in the liver and muscle (“80 to 100 grams in the liver and 300 to 600 grams in the muscle”) depending on muscle mass. In most cases liver glycogen supplies energy to the entire body and muscle glycogen supplies energy to the muscle. 3. excess glucose, if all other areas are full, is converted to fat by the liver and stored as adipose tissue (“body fat”). These excessive fatty acids can be burned as fuel.

So in conclusion, the body needs six nutrients in order to survive. They are best known as “macro-nutrients” which include carbohydrates, proteins, and fats and “micro-nutrients” which include vitamins and minerals. I would also like to mention that water is classified as the sixth nutrient which I discussed in one of my previous articles. My next article will talk mostly about the needs for protein and fiber.

Eating for a healthy successful lifestyle requires planning and careful consideration. A balance of both the micro-nutrients and macro-nutrients will result in a person running in peak performance. If you are unsure about something, talk to your doctor, nutritionist, or pharmacist. The better you treat your body, the better your body is going to treat you

Jeff Garofalo

By Jeff Garofalo BA, CFT, LFC

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Stretching Techniques to Grow Taller.

Nobody is ever pleased with his or her present height. We all desire that we could increase in height a little bit than it is at present. This is most likely for the reason that being taller gives you a feeling of superiority and physical intimidation. It as well boosts confidence in men. And apart from men, however women who are tall are believed to be more sexually attractive than women who are short. Therefore it’s obvious that stretching techniques to grow taller must be a topic a lot of people are interested in knowing about.

There is a simple postulation in which the stretching techniques to grow taller is rooted in. It is assumed that you grow taller when you exert sufficient pressure on your bones and joints. For this reason, if you exert enough pressure on your joints and bones, they are going to grow, as a result making you increase in height.

Another thing to remember is that every person is not going to increase in height as they expect. Your genetics determines to some extent how tall you will become. However, stretching exercises can also help you grow taller.

Stretching Techniques to Help You Grow Taller

Despite the fact that growing taller may largely depend on your genes, it’s as well possible for you to stretch yourself to increase in height with a few inches. Therefore, why not take advantage of some stretching techniques to help you grow taller? This piece of writing reveals a number of the stretching techniques to grow taller.

Body Stretching Exercises

A very effective exercise for increasing height is hanging. You can just hang on a bar or go on the playing field where you are going to stumble on those monkey bars. You can just hang on the bar for about 30-40 seconds if you are really not interested in doing the monkey bars. You could as well attempt to twist your body from side to side at the same time as you are hanging.

Limb Stretching Exercises

One of the most effective exercises to increase in height is the limb stretching exercises. Ensure that you stretch your limbs on a daily basis before you start your exercises, or immediately you wake up. Stretch the hamstrings, hands, chest, calves, back and thighs. Make it a point to stretch the entire limbs of your body.

Yoga Exercises:

A number of the most effective growing taller techniques are given by the earliest Indian Yoga science. In my view, two yoga exercises are important and can help you grow taller. One of them is referred to as the Tadasana. In this Yoga exercise, you are required to face the wall while standing with your back, followed by lifting up the heel of your feet as high as possible. After that, stretch your hands up high to an extent you can and make sure that the whole of your body is stretched to an extent it can possibly reach. Maintain this pose for around 15-25 seconds and relax. You can do this exercise again for about 10 times.

The second one is called the Suryanamaskar (in image). This yoga exercise is a little bit different from the usual push-up. First, you take the normal push-up position. However, unlike the normal push-up, you do a curving crescent motion. Curve your body as you go down, and curve your body also as you lift yourself up. Ensure that all through the curving motion you stretch your body. Perform this stretching exercise in 2 sets of 8-10 reps. This is a very good stretching techniques to grow taller.

Other Unclassified Techniques to Grow Taller

There are other techniques to grow taller by doing stretching exercises. When riding a bike, you could raise the seat up by ½ – 1 inch beyond what is at ease for you. This is going to result to you stretching your limbs, if you want to pedal the bike. It’s better to try this exercise on an exercise bike, for the reason that the likelihood of accidents is lesser. Other effective stretching techniques to grow taller are swimming, jumping, kicking and skipping, which exert the sufficient pressure on the limbs, as a result making them grow. You are going to be astonished, but sleeping may as well aid you to turn out to be taller. This is for the reason that sleeping helps to relax and expand your back.

Published  By Phillip Tom On

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