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5 Minutes of Exercise Can Change Your Health

March 18, 2016 by Iman Leave a Comment

5 Minutes of Exercise Can Change Your Health

Source: 5 Health Benefits From Just 5 Minutes of High-Intensity Excercise

Why aren’t you working out more? Most people’s excuse is that they don’t have enough time, but new studies have found that just 5 minutes of a high-intensity interval training (HIIT) workout can make you healthier. It’s easier to get in a 5 minute workout before or after work using this fitness solution. Find out 3 great ways HIIT can get you up and at ’em.

#1. Get a stronger heart – Because HIIT workouts take you body to the limit; over time your body and most importantly your heart will adapt and be able to use oxygen and insulin more effectively.

#2. Lower your blood pressure – A study published in the American Journal of Cardiovascular Disease found that HIIT improved the endothelial function (having to do with your blood circulation) and the ability for arteries to work more efficiently, which may keep hypertension at bay.

#3. Keep diabetes in check – Research has shown that HIIT can promote improvements in glucose levels in people with Type 2 diabetes, Dr. Robert Silverman says; “for all my patients with diabetes, HIIT is my main choice for exercising because of the robust improvements in blood sugar markers.”

Try this HITT workout below to get healthier life started.

This article covers the exercise pillar of the Living Happier @Work program.

4 Reasons You Should Show Your Clients Gratitude

March 16, 2016 by Iman Leave a Comment

4 Reasons You Should Show Your Clients Gratitude

Source: Why it is so important to express gratitude in your business

Gratitude is the center of all things good. Do you know why? It’s because gratitude allows you to put things into perspective. When you recognize the good in a situation it obviously allows you to look at things in a more positive way, even if it seemed negative in the beginning. This is the main reason you should always show your clients gratitude; because if it weren’t for them you wouldn’t have a job or a business.

Here are 4 additional reasons you should show your clients gratitude.

#1. When you show your clients kindness and gratitude, they are more inclined to refer you and speak positively of your business.

#2. It’s much harder to secure new clients than it is to satisfy and keep your current clients happy. Remember the rule that you get 80% of your business from 20% of your customers.

#3. Your number one asset is your client relationships; negative client relationships don’t lead to good things for you or them.

#4. Giving to others is one of the greatest gifts you can give yourself. Studies have shown that when people help each other, they release additional endorphins, the feel good hormones.

Now remember these four reasons the next time one of your clients is being demanding.

What are your thoughts about showing gratitude to your customers?

This article covers the mindfulness and gratitude pillars of the Living Happier @Work program.

These Tips Will Make Your Workout Easier

March 11, 2016 by Iman Leave a Comment

These Tips Will Make Your Workout Easier

Source: 7 Ways To Make Your Workout Feel Easier

Working out is something everyone knows they should do, because it’s one of the ways to regulate good health. In terms of work happiness, people who completed just 20 minutes of exercise were happier and more productive. Of course, you have to admit it’s a drag sometimes. Wouldn’t it be wonderful if you were excited to workout or, at least, pleasant about it? With these tips, you may have a little more pep in your step the next time you get ready to exercise.

#1. Break it up – Doing intervals of high-intensity workouts makes the time fly by. A study by the Scandinavian Journal Of Medicine and Science In Sports found that people who do interval training were more likely to stick to the workout routine.

#2. Bring a friend – When you bring a friend you automatically have an accountability partner who will push you when you’re feeling down and vice versa.

#3. It’s OK to like it – Exercise doesn’t always have to be a drag. If you like to dance, try Zumba. If you like cycling try biking to work. Or if you like running, try getting on the treadmill at work your during lunch hour.

#4. Music makes you move – Turning on your favorite tunes will give you more motivation. Another study from the Scandinavian Journal Of Medicine and Science In Sports found that fast-paced music improves your attitude which helps boost your performance.

#5. Don’t be drastic – The quickest way to feel defeated is by making grand goals and failing. Don’t feel pressured to compare your goals to others, this is a race between you and yourself no one else matters.

#6. Cup of Joe – Try drinking a caffeinated beverage with low sugar one hour before you workout. A study from the journal Appetite found that cyclist who drank a caffeinated beverage an hour before a race found it more enjoyable.

#7. Eat – If you’re starving midway through your workout try, a pre-workout snack like a banana, apples, and nut butter or granola.

Now with these tips we hope you find it easier to workout.

This article covers the exercise pillar of the Living Happier @Work program.

6 Apps That Will Help You Be More Mindful

March 9, 2016 by Iman Leave a Comment

6 Apps That Will Help You Be More Mindful

Source: These Wellness And Mindfulness Apps For iPhone And Apple Watch Can Keep You Happy And Healthy

Technology – some say it’s a gift and a curse but in this day and age we can’t get away from it. From your daily cell phone use to emailing on the go and video conferencing at work, technology is in some way weaved into your life. But instead of despising that reminder on your phone, embrace it and make it work for you!

One of the reasons people don’t like technology is because they always feel ‘on’ and wired when they have it, but what if you felt calm and centered when dealing with it? Well, you’re in luck! We have identified 6 apps for the iPhone and Apple Watch that will keep you mindful during the day.

1. 3 Minute Mindfulness – Practice mindful breathing exercises with this timed app that will keep you on track. Available on the iPhone and Apple Watch

2. Lark – For those times that you get up to exercise but your motivation level is low. Lark will help you will motivational messages to help you along the way. Available on the iPhone and Apple Watch.

3. Pause – If you just need a second to pause and decompress throughout the day this app is for you. Think of it as mental yoga. Available on the iPhone.

4. Pocket Yoga – No yoga instructor, no problem. PocketYoga is your virtual yoga instructor; now you can do any pose anywhere. This app is also a yoga encyclopedia and will even monitor your heart rate when you workout. Available on the iPhone and Apple Watch

5. Streak – If you find it hard to stick to or make new habits, Streak is for you. Streak tracks when you complete your habits and turns them into streaks when you accomplish several in a row. Available on the iPhone and Apple Watch.

6. Waterminder – We all want to drink more water, but sometimes it’s hard to keep track of what we have drunk throughout the day. Waterminder will remind when you need to take your next drink. Available on the iPhone and Apple Watch.

Now stop hating technology and embrace it for its ability to keep you mindful.

This article covers the mindfulness pillar of the Living Happier @Work program.

6 Ways Music Enhances Your Workout

March 4, 2016 by Iman Leave a Comment

6 Ways Music Can Enhance Your Workout

Source: 7 Reasons You Should Listen To Music When You Work Out

A big component to effective exercise is motivation. Motivation is usually the biggest reason why people do or don’t get up and workout. Because studies have shown that music distracts people from bodily awareness, i.e. pain, you should consider adding music to your workout regimen. When you take a break for a walk outdoors at work, maybe adding your earbuds to catch a tune might be a good option. Below are six reasons for a music and workout mix that you should think about.

#1. Happy distraction: Music has been shown to enhance performance up to 15 percent.

#2. Increase effort: Music during a workout has been shown to amplify your performance. Songs between 120 and 140 beats per minute are best for moderate exercise.

#3. Get in the zone: Music triggers memories and channeling those memories can boost the motivational factor.

#4. Keep up the pace: Every song has some type of beat to it; you can keep up your pace when listening to your favorite song.

#5. Put some pep in your step: Music can provide you with an escape from the present, it allows you to reflect and become more self-aware. Listening to music while you are working out is an excellent way to change your mood.

#6. Just move: Researchers have found that some music has high-groove qualities, which makes you want to move. So with the right music, you won’t be able to help yourself run a little harder on the treadmill.

So get up and get at it! Next time you go to the gym or start a workout try the playlist below of 100 heart-pumping songs.

This article covers the exercise pillar of the Living Happier @Work program.

5 Minutes of Exercise Can Change Your Health

4 Reasons You Should Show Your Clients Gratitude

These Tips Will Make Your Workout Easier

6 Apps That Will Help You Be More Mindful

6 Ways Music Enhances Your Workout

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