Wednesday, May 22, 2019

Smart Foods To Boost Your Metabolism


Did you know that what you eat after a hard workout can help you get better results? In fact, food plays a big role in helping you recover. Having the perfect post-workout snacks on hand is all the preparation you need for a powerful transformation.

Eat these three things:

  1. Almonds
  2. Bananas
  3. Avocados

Source: zipongo

Tuesday, May 7, 2019

Jon Gordon tips on being a good teammate

Good Vibes

Want to be a great teammate? Author Jon Gordon says one of the most powerful things you can do is stay positive. 

To share positive energy with your team, try: 

  1. Showing them kindness, respect, and gratitude. 
  2. Reminding them their work is meaningful. 
  3. Offering support to those who are struggling. 
  4. Forgiving mistakes. 

Monday, May 6, 2019

Sleep tips

Sleep Power


When you sleep, a type of hormone that fights infections increases. That’s why a good night’s rest helps to prevent sickness — and speed up recovery when you are sick. Try these things if you are having trouble sleeping:


  1. Unwind at Night
    1. Make relaxation the star of your bedtime ritual. This means saving time to…
      1. Read
        1. Learning and Sleep
        2. Reading before bed is a quiet, relaxing activity that can prepare your body for sleep. Bonus? It may make you smarter. Getting solid sleep after learning something new improves your ability to recall those facts later on.
      2. Listen to soothing music
      3. Take a hot shower or sip a hot beverage (caffeine-free)
      4. Breathe slowly or meditate
      5. Steer clear of all devices before bedtime — including TV — it will only amp up your brain and make you feel restless.
  2. Know your sleep phases
    1. As you sleep, your body cycles through the following stages:
      1. Stage 1: light sleep when you can be easily awakened
      2. Stage 2: light sleep characterized by slower brain waves
      3. Stage 3 and 4: deep, restorative sleep when your body restores muscle
      4. Rapid Eye Movement (REM): deep sleep when you dream and process learning and memory
      5. To reap all the goodness from deep sleep, get your recommended 7-9 hours each night.
  3. No Late Meals
    1. Eating a large meal close to bedtime can cause some uncomfortable indigestion, making it hard to fall asleep and stay asleep. If you’re hungry late at night, try a light snack instead of a bulky entrĂ©e-sized portion.
  4. Good Thoughts in Bed
    1. “When we wake up in bed on Monday morning and think of the various hurdles we’ve got to jump that day, immediately we feel sad, bored, and bothered. Whereas actually we’re just lying in bed.” - Alan Watts, British Philosopher
    2. Keep negative thoughts and stress out of your bed. Focus on the positive and enjoy the rest your body needs.
  5. Bedtime Melody
    1. Work some calming tunes into your bedtime routine. Music apps often have a playlist just for unwinding. Let the soothing sounds relax your mind and body, so you can get the dreamy sleep you deserve.
  6. Sleep Hygiene
    1. See what you can do today to improve your sleep hygiene:
      1. Create a calming routine before bed.
      2. Eliminate all lights and sounds around your bedroom.
      3. Go to bed and wake up at the same time each day.
  7. Early to bed and early to rise
    1. Early to bed and early to rise makes you healthy, wealthy, and wise.” - adapted from Ben Franklin, U.S. Founding Father, polymath, printer, inventor, everything else that was admirable back then.
  8. Start Tracking
    1. If you are unsure if you’re getting enough quality sleep, start tracking!
    2. An activity tracking device can also measure the length and quality of your sleep — making you more aware of your snooze patterns.
    3. If you’re not into using a device at night, you can manually track your sleep.
  9. Make the bed
    1. For better sleep, make your bedroom as comfy as possible.
    2. Ditch any scratchy sheets for nice bedding that fits your lifestyle and budget. 
    3. Create a sleep sanctuary.
    4. Having a good mattress and pillow promotes quality shuteye.
  10. Prioritize Sleep
    1. Mindful Mantra
      1. “Prioritizing good sleep is good self-love.”  - unknown
    2. Quality sleep is a necessity for your health — not a luxury. Start savoring your shut-eye and commit to 7-9 hours each night this week.
    3. A key part to a healthy beauty regiment? You guessed it: sleep. Prioritize regular shut-eye so you have: 
      1. Fewer wrinkles
      2. A glowing complexion
      3. Less puffy eyes
      4. Healthier hair
    4. Not getting enough sleep comes at a high price and can raise your risk of:
      1. Diabetes
      2. High blood pressure
      3. Heart disease
      4. Obesity
  11. Make It Up
    1. How to repay short-term sleep debt:
    2. Have you missed 10 or more hours of sleep in the past week?
      1. No? Nice! Keep up the sweet sleep streak.
      2. Yes? Add 3-4 extra hours of sleep this weekend. Then add 1-2 extra hours per night the following week.
    3. This will keep you from sliding into long-term debt. Just be careful not to reset your internal clock by sleeping in too much on the weekend.
  12. Busy Days
    1. “A well-spent day brings happy sleep.“ – Leonardo da Vinci, Renaissance artist and scientist
    2. Socializing, exercising, and being productive can make your day feel fulfilled — and ease your body into an equally fulfilling rest.
    3. Waking up and going to sleep at the same time each day improves your sleep — but so does a hearty daytime routine. Keep to a regular schedule for eating, exercising, and working to help you sleep better and longer.
  13. Keep It Cool
    1. For a good night’s sleep, you might need to turn down your thermostat. The ideal temperature for sleeping is 60-67° F (15.5-19.5° C). Keeping it nice and cool will help you fall asleep and stay asleep.
  14. Deep Breaths
    1. Can’t sleep? Close your eyes and take several deep breaths. This reduces your heart rate and blood pressure, helping you relax.
    2. Practice now: Inhale, feel your rib cage expand, and fill your lungs completely with air. Then let your rib cage fall back into its natural position as you exhale.
  15. Aromatherapy
    1. Looking for a simple way to relax? Try aromatherapy. You don’t need to invest in fancy oils or burn incense. Lavender soap or tea can bring some relaxation into your day! Keep a packet of lavender potpourri at your desk. Or, lather on lavender lotion before bed and drift off to a restful night of sleep.
  16. Sleep Debt
    1. Studies show naps can make up for lost sleep (or “sleep debt”). But don’t overdo it. Snooze for less than 30 minutes. Aim for early afternoon, or before 3pm, so it doesn’t interfere with your sleep later that night. That’s all you need for an instant power up.

Read more about sleep by clicking right here.

Monday, April 29, 2019

Winston Churchill quote - Success is not final


Keep Going

“Success is not final, failure is not fatal: it is the courage to continue that counts.” — Winston Churchill, former Prime Minister of the United Kingdom


Don’t let a setback get you down. Keep going and overcome that obstacle!

Click here to read another nugget about Winston Churchill...or...
Click here for a quote by Albert Schweitzer.

Famous Insomniacs


Famous Insomniacs

Have trouble sleeping? You’re not alone. Some famous insomniacs include:

Benjamin Franklin
Winston Churchill
Vincent Van Gogh
Marilyn Monroe

See what you can do today to improve your sleep hygiene:


  1. Create a calming routine before bed.
  2. Eliminate all lights and sounds around your bedroom.
  3. Go to bed and wake up at the same time each day.

Another sleep tip is here.

Or...click here for a quote by Winston Churchill.

Monday, April 22, 2019

Love What You Do - Albert Schweitzer

Love What You Do

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” –Albert Schweitzer

Click here for some quotes about insight.

Do Positive Things - Barack Obama

Do Positive Things

“The best way to not feel hopeless is to get up and do something. Don’t wait for good things to happen to you. If you go out and make some good things happen, you will fill the world with hope, you will fill yourself with hope.” –Barack Obama

Click here to see a Barack Obama before and after.

Wednesday, April 17, 2019

Childish Behavior

Childish Behavior

“Without enough sleep, we all become tall two-year-olds.”
- JoJo Jensen, voice actor and author of Dirt Farmer Wisdom

She’s not talking about the cute and cuddly kind. Studies show that poor sleep makes us irritable and short-tempered, so keep your cool with 7-9 hours of sleep tonight. 

Click here to read about circadian rhythms.

Tuesday, April 16, 2019

Critical Thinking

Critical Thinking

When someone criticizes you or your work, it hurts — but you don’t have to get defensive. Handle it professionally: 


  1. Request specific examples. 
  2. Agree that there's room for improvement. 
  3. Ask what you can do better.

Productivity Perception


Productivity Perception

Much of your productivity comes from your own perception of how much work you’re getting done. Studies show that perceived work ability indicates perceived productivity loss, so keep yours up. 

Make a task list, even including little tasks, and feel a sense of productivity every time you cross one off.

Click here to read about work/life balance ideas.

Thursday, April 11, 2019

Sleep History - Circadian Rhythms

Circadian Rhythms

Did you know…

Back in 400 BC, Androsthenes, scribe of Alexander the Great, described the movement of tamarind leaves — how they close at night and open during the day.

Sound familiar? This is the first account of what’s now called circadian rhythms. Apply this ancient lesson by going to bed and waking up the same time each day.

Sleep Shifts

Did you know…

In the 1600s, waking up in the middle of the night was the norm. People slept in 2 segments — and in between woke up to read, pray, and socialize.


We’ve since found that a straight shot of sleep is better for daily rest and recovery. 


Get some great sleep tips by clicking right here.
or...
Click here to read Alexander the Great's final words.

Work/life balance

Stay Balanced

What are your priorities? Is it your relationship, your job, or yourself? 

While you may value certain parts of your life over others, strike a balance so that you feel more relaxed and at peace. If you are too focused on your job, you may end up neglecting your family and friends, or vice versa. Manage how much time you spend on these aspects of your life, and don’t forget to spend time on yourself.

Click here to read an inspirational story about managing the work/life balance.

Wednesday, April 10, 2019

How people woke up before the alarm clock


Rise & Shine

Ever wonder how people woke up before the alarm clock was invented? Without buzzes and ringtones, they had some interesting methods:

  1. Clepsydras, or water clocks with a floating bob that rang out when the water reached a certain level
  2. Knocker-ups, or people who rapped on windows with a long pole
  3. Religious bells and prayers
  4. Factory whistles during the industrial age

Monday, March 25, 2019

Inspirational story: good deeds could change the world


Your good deeds could change the world

Every Sunday morning I take a light jog around a park near my home. There’s a lake located in one corner of the park. Each time I jog by this lake, I see the same elderly woman sitting at the water’s edge with a small metal cage sitting beside her.

This past Sunday my curiosity got the best of me, so I stopped jogging and walked over to her. As I got closer, I realized that the metal cage was in fact a small trap. There were three turtles, unharmed, slowly walking around the base of the trap. She had a fourth turtle in her lap that she was carefully scrubbing with a spongy brush.

Hello, I said. I see you here every Sunday morning. If you don’t mind my nosiness, I’d love to know what you’re doing with these turtles.

She smiled. I’m cleaning off their shells,” she replied. “Anything on a turtle’s shell, like algae or scum, reduces the turtle’s ability to absorb heat and impedes its ability to swim. It can also corrode and weaken the shell over time.

Wow! That’s really nice of you! I exclaimed.

She went on: I spend a couple of hours each Sunday morning, relaxing by this lake and helping these little guys out. It’s my own strange way of making a difference.

But don’t most freshwater turtles live their whole lives with algae and scum hanging from their shells? I asked.

Yep, sadly, they do, she replied.

I scratched my head. Well then, don’t you think your time could be better spent? I mean, I think your efforts are kind and all, but there are freshwater turtles living in lakes all around the world. And 99% of these turtles don’t have kind people like you to help them clean off their shells. So, no offense… but how exactly are your localized efforts here truly making a difference?

The woman giggled aloud. She then looked down at the turtle in her lap, scrubbed off the last piece of algae from its shell, and said, “If this little guy could talk, he’d tell you I just made all the difference in the world.



Monday, March 18, 2019

Inspirational stories: Don’t be afraid to make mistakes

Don’t be afraid to make mistakes

This story is about a famous research scientist who had made several very important medical breakthroughs. He was being interviewed by a newspaper reporter who asked him why he thought he was able to be so much more creative than the average person. What set him so far apart from others?

He responded that, in his opinion, it all came from an experience with his mother that occurred when he was about two years old. He had been trying to remove a bottle of milk from the refrigerator when he lost his grip on the slippery bottle and it fell, spilling its contents all over the kitchen floor—a veritable sea of milk!

When his mother came into the kitchen, instead of yelling at him, giving him a lecture, or punishing him, she said, “What a great and wonderful mess you have made! I have rarely seen such a huge puddle of milk. Well, the damage has already been done. Would you like to get down and play in the milk for a few minutes before we clean it up?”
Indeed, he did. After a few minutes, his mother said, “You know, whenever you make a mess like this, eventually you have to clean it up and restore everything to its proper order. So, how would you like to do that? We could use a sponge, a towel, or a mop. Which do you prefer?” He chose the sponge and together they cleaned up the spilled milk.

His mother then said, “You know, what we have here is a failed experiment in how to effectively carry a big milk bottle with two tiny hands. Let’s go out in the back yard and fill the bottle with water and see if you can discover a way to carry it without dropping it.” The little boy learned that if he grasped the bottle at the top near the lip with both hands, he could carry it without dropping it.

What a wonderful lesson!

This renowned scientist then remarked that it was at that moment that he knew he didn’t need to be afraid to make mistakes. Instead, he learned that mistakes were just opportunities for learning something new, which is, after all, what scientific experiments are all about. Even if the experiment “doesn’t work,” we usually learn something valuable from it.

Author Unknown




Monday, March 11, 2019

Inspirational story: Homeless Man Preaches


Homeless Man Preaches

It was a cold winter Sunday, and the church parking lot was filling up quickly. As Jake got out of his car, he noticed an area where fellow parishioners were whispering and pointing among themselves. As Jake got closer to the area, he saw a man leaning against the church’s wall, apparently asleep, or drunk.

The man wore a long trench coat that was in tatters. His hat was pulled down low concealing his face. His shoes were past well-worn with holes where his toes poked through. Jake assumed he was another street person, so he walked past him and entered the church.

A group had gathered in the back of the church discussing the man leaning against the church wall. Several people snickered and gossiped but no one bothered to check on his condition. Then the opening cords of the entrance song began to play.

After the celebrant proclaimed the Gospel, the doors of the church clanged open. The street person entered lurching down the center aisle with his head down. Parishioners gasped and whispered, as he made his way into the sanctuary heading straight for the pulpit, whereon he removed his coat and hat.

There stood the pastor. The pastor was the street person. No one uttered a word during a long pause.

The pastor reached for his Bible and placed it on the pulpit. "Folks, I don’t think I have to tell you what I planned to preach about today. How often have you turned a deaf ear, or a blind eye, to the needs or plights of others because you disregard their humble circumstances? But if you show considerateness to the least of these it is as if you are doing it for Christ.”

Micah 6:8 - "What does the Lord require of you? To act justly, to love mercy and to walk humbly with your God.”


Monday, March 4, 2019

Lent: Fasting



POPE FRANCIS’ WORDS
Do you want to fast this Lent?
  • Fast from hurting words and say kind words.
  • Fast from sadness and be filled with gratitude.
  • Fast from anger and be filled with patience.
  • Fast from pessimism and be filled with hope.
  • Fast from worries and trust in God.
  • Fast from complaints and contemplate simplicity.
  • Fast from pressures and be prayerful.
  • Fast from bitterness and fill your heart with joy.
  • Fast from selfishness and be compassionate to others.
  • Fast from grudges and be reconciled.
  • Fast from words and be silent so you can listen.


Via the net.


Monday, February 25, 2019

Inspirational: Needed - Men and Women of Character

Needed - Men and Women of Character
Source Unknown

The world needs men and women. . .
who cannot be bought;
whose word is their bond;
who put character above wealth;
who possess opinions and a strong will;
who are larger than their vocations;
who do not hesitate to take risks;
who will not lose their individuality in a crowd;
who will be as honest in small affairs as in greater;
who will make no compromise with wrong;
whose ambitions are not confined to their own selfish desires;
who will not say they do it "because everybody else does it;"
who are true to their friends through good and bad, in adversity as well as in prosperity;
who do not believe that shrewdness, cunning, and hardheadedness are the best qualities for winning success;
who are not ashamed or afraid to stand for the truth when it is unpopular;
who can say "no" with emphasis, although all the rest of the world says "yes."

 Apple Seeds


Tuesday, February 19, 2019

Inspirational: The Beginning of a New Day



The Beginning of a New Day
Source Unknown

This is the beginning of a new day.
God has given me this day to use as I will.

I can waste it or use it for good,
but what I do today is important
because I am exchanging a day of my life for it.

When tomorrow comes, this day will be gone forever,
leaving in its place something that I have traded for it.

I want it to be gain and not loss; good and not evil;
success and not failure, in order that I shall not
regret the price I have paid for it.


Click here for another inspirational post..

Monday, February 11, 2019

Inspirational Stories: Dancing with God


When I meditated on the word Guidance, I kept seeing "dance" at the end of the word. I remember reading that doing God’s will is a lot like dancing.

When two people try to lead, nothing feels right. The movement doesn’t flow with the music, and everything is quite uncomfortable and jerky.

When one person realizes that, and lets the other lead, both bodies begin to flow with the music.

One gives gentle cues, perhaps with a nudge to the back or by pressing lightly in one direction or another.

It’s as if two become one body, moving beautifully. The dance takes surrender, willingness, and attentiveness from one person and gentle guidance and skill from the other.

My eyes drew back to the word Guidance. When I saw "G" I thought of God, followed by "u" and "i". "God," "u" and "i" dance." God, you and I dance.

As I lowered my head, I became willing to trust that I would get guidance about my life. Once again, I became willing to let God lead.

My prayer for you today is that God’s blessings and mercies be upon you on this day and every day.

May you abide in God as God abides in you.

Dance together with God, trusting God to lead and to guide you through each season of your life.

"You changed my mourning into dancing…"
Ps 30:12

Apple Seeds


Monday, February 4, 2019

Inspirational Stories: Live and Work


Live and Work

Father was a hardworking man who delivered bread as a living to support his wife and three children. He spent all his evenings after work attending classes, hoping to improve himself so that he could one day find a better paying job. Except for Sundays, the Father hardly ate a meal together with his family. He worked and studied very hard because he wanted to provide his family with the best money could buy.

Whenever the family complained that he was not spending enough time with them, he reasoned that he was doing all this for them. But he often yearned to spend more time with his family.

The day came when the examination results were announced. To his joy, Father passed, and with distinctions too! Soon after, he was offered a good job as a senior supervisor which paid handsomely.
Like a dream come true, Father could now afford to provide his family with life’s little luxuries like nice clothing, fine food and vacation abroad.

However, the family still did not get to see father for most of the week. He continued to work very hard, hoping to be promoted to the position of manager. In fact, to make himself a worthily candidate for the promotion, he enrolled for another course in the open university.

Again, whenever the family complained that he was not spending enough time with them, he reasoned that he was doing all this for them. But he often yearned to spend more time with his family.

Father’s hard work paid off and he was promoted. Jubilantly, he decided to hire a maid to relieve his wife from her domestic tasks. He also felt that their three-room flat was no longer big enough, it would be nice for his family to be able to enjoy the facilities and comfort of a condominium. 

Having experienced the rewards of his hard work many times before, Father resolved to further his studies and work at being promoted again. The family still did not get to see much of him. In fact, sometimes Father had to work on Sundays entertaining clients. 

Again, whenever the family complained that he was not spending enough time with them, he reasoned that he was doing all this for them. But he often yearned to spend more time with his family.

As expected, Father’s hard work paid off again and he bought a beautiful condominium overlooking the coast of Singapore. On the first Sunday evening at their new home, Father declared to his family that he decided not to take anymore courses or pursue any more promotions. From then on he was going to devote more time to his family.

Father did not wake up the next day.

What matters in your family life?



Click here for another inspirational story about dancing with God and letting him lead..

Monday, January 28, 2019

Inspirational Stories: A Short Story on Self Confidence


A Short Story on Self Confidence

There was a business executive who was deep in debt and could see no way out.

Creditors were closing in on him. Suppliers were demanding payment. He sat on the park bench, head in hands, wondering if anything could save his company from bankruptcy.

Suddenly an old man appeared before him. “I can see that something is troubling you,” he said.

After listening to the executive’s woes, the old man said, “I believe I can help you.”

He asked the man his name, wrote out a check, and pushed it into his hand saying, “Take this money. Meet me here exactly one year from today, and you can pay me back at that time.”

Then he turned and disappeared as quickly as he had come.
The business executive saw in his hand a check for $500,000, signed by John D. Rockefeller, then one of the richest men in the world!

“I can erase my money worries in an instant!” he realized. But instead, the executive decided to put the uncashed check in his safe. Just knowing it was there might give him the strength to work out a way to save his business, he thought.

With renewed optimism, he negotiated better deals and extended terms of payment. He closed several big sales. Within a few months, he was out of debt and making money once again.

Exactly one year later, he returned to the park with the uncashed check. At the agreed-upon time, the old man appeared. But just as the executive was about to hand back the check and share his success story, a nurse came running up and grabbed the old man.

“I’m so glad I caught him!” she cried. “I hope he hasn’t been bothering you. He’s always escaping from the rest home and telling people he’s John D. Rockefeller.”

And she led the old man away by the arm.

The astonished executive just stood there, stunned. All year long he’d been wheeling and dealing, buying and selling, convinced he had half a million dollars behind him.

Suddenly, he realized that it wasn’t the money, real or imagined, that had turned his life around. It was his newfound self-confidence that gave him the power to achieve anything he went after.

Author Unknown
in Motivational Stories


Monday, January 21, 2019

Inspirational Stories - Don’t Quit – Keep Going By Edgar A. Guest

Don’t Quit – Keep Going
By Edgar A. Guest. 1921

When Things go wrong, as they sometimes will,
When the road you’re trudging seems all uphill,
When the funds are low and debts are high,
And you want to Smile but have to sigh.
When care is pressing you down a bit,
Rest, if you must, but don’t you quit.

Life is queer with its twists and turns,
As everyone of us sometimes learns,
And many a failure turns about,
When he might have won if he’d stuck it out,
Don’t give up though the pace seems slow,
You might succeed with another blow.

Often the struggler has given up,
When he might captured the victor’s cup.
And he learned too late, when the night slipped down,
How close he was to the golden crown,

Success is failure turned inside out,
The silver tint of clouds of doubt,
And you never can tell how close you are,
It may be near when it seems afar,
So stick to the fight when you’re hardest hit,
It’s when things seem worst that you mustn’t quit.

Inspirational Stories