10 Steps to Effective Time Management

June 1, 2010

By having effective time management skills you will make the most of each day, each week, each month and each year. You will find you can leave work matters at work and focus on your health. Your health is the most valuable thing you have, no one wants to see their family and friends in poor health and they wouldn’t want to see you that way either.

In the end, time management comes down to choices. Good choices lead to better results, while poor choices lead to wasted time and energy.

Here are 10 great tips you can use each day to help be better organised and manage your time better. To get started, choose one of these strategies, try it for two to four weeks and see if it helps. If it does, consider adding another one. If not, try a different one.

1. Plan each day. Planning your day can help you accomplish more and feel more in control of your life. Write a to-do list, putting the most important tasks at the top. Keep a schedule of your daily activities to minimise conflicts and last-minute rushes.

2. Prioritise your tasks. Time-consuming but relatively unimportant tasks can consume a lot of your day. Prioritising tasks will ensure that you spend your time and energy on those that are truly important to you.

3. Say no to nonessential tasks/delegate. Consider your goals and schedule before agreeing to take on additional work. Take a look at your to-do list and consider what you can pass on to someone else.

4. Take the time you need to do a quality job. Doing things right the first time may take more time upfront, but errors usually result in time spent making corrections, which takes more time overall.

5. Break large, time-consuming tasks into smaller tasks. Work on them a few minutes at a time until you get them all done.

6. Evaluate how you’re spending your time. Keep a diary of everything you do for three days to determine how you’re spending your time. Look for time that can be used more wisely.

7. Limit distractions. Block out time on your calendar for big projects. During that time, close your door and turn off your phone, e-mail and any other distractions.

8. Get plenty of sleep, have a healthy diet and exercise regularly. A healthy lifestyle can improve your focus and concentration, which will help improve your efficiency in everyday tasks.

9. Don’t multitask. Multitasking sounds great, women think they are better at it than men – probably true but it can lead to a heap of distractions. Do one job and do it well then complete another task.

10. Use your time wisely. You don’t need to spend more than 30 minutes on social networking, surfing the internet with no purpose and emailing each day. Keep this to a minimum and you will free up more time for yourself and the things you really want to do.


Is Mannatech for you?

January 25, 2010

What are 96% of people lying awake at night worrying about? The answer is Health & Money according to a (1997) in the US. A few of the main points are:

• what the future might hold for them
• job and retirement security
• compromised nutrition

How does mannatech help put these issues to rest and increase your overall health. Not just physical health, not just mental health but also social health!

Imagine knowing exactly how to create the lifestyle you want! It’s the affordable business alternative. Mannatech offers:

• low risk
• small capital start up
• low overheads
• potential high return on investment
• world class training and a simple 4 step system
• potential for rapid 90 day return on investment
• ongoing income possibilities

So if you’re still reading this you are most likely interesting in maintaining your optimum health and making some part/full time income or at least enough money to cover the costs of your procucts.

Follow mannatechs simple 4 step plan:

STEP 1: establish yourself @ the premium position and set up your monthly qualifying order.

STEP 2: help two others establish their business with mannatech @ the premium position and set up their qualifying orders. *By this time you could earn upto $975.

STEP 3: teach your two new associates to each help two people establish a premium position with mannatech and set up a monthly qualifying order.

STEP 4: teach your first two associates to also complete their sales team of 6 premium associates (to follow the first 3 steps the way you have) and you could have earned upto $6750 in bonuses while using the products to maintain your optimum health.

The rest is upto you. How much time and effort are you willing to put in? How much free time would you like to have to spend doing the things you love?

DON’T HAVE ENOUGH TIME?
We all have the same 24 hours in a day, and 7 days in a week. How we choose to spend those hours today can play a major role in determining how we’ll spend those hours in the future. By investing a portion of your time into your own mannatech business now, you can position yourself to leverage the efforts of others and create more freedom to be able to do the things you want to do, whenever you want to do them.

DON’T HAVE ENOUGH MONEY?
Mannatech requires very little start-up costs compared to traditional business and offers a range of ‘getting started’ options. You can decide to start small and test the waters, or for the same time and effort, take up the premium pack and supercharge your earning capacity from day one. The choice is upto you.

If your interested email me for any questions and further information:
marcello_marchioli@hotmail.com


3 simple ways to kickstart your lifestyle change

January 4, 2010

 

How many times have you tried to change bad habits but given up months, weeks or even days after you tell yourself you’re going to change these habits? The fact of the matter is if you start a new health regimen that is vastly different to your current lifestyle then it’s almost certain to fail!

The key for long lasting success is making small adjustments to your lifestyle that will slowly change your habits over time and you will manageably move towards a long term healthy lifestyle change. Isn’t this the reason we want to change? Because we want it to last? If you aren’t in it for the long term then why bother??

Remember health isn’t just fitness or nutrition or how good or bad we feel. Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. The term health covers physical, social, mental, spiritual, emotional and environmental factors so it’s important to bare that in mind when you ask yourself if you’re healthy.

Here are 3 of the simplest yet effective steps that will start your transformation from an unhealthy lifestyle which is full of bad habits to a healthy lifestyle that is full of energy, happiness and good health. Start small and try incorporate one small but positive change each week.

Eating: Add one fresh fruit or vegetable to each meal

Exercise: take a brisk walk before eating lunch

Energy: Go to bed half an hour earlier than usual

As you begin to make these small positive changes that don’t take much effort at all you should pay attention to the results. After a few weeks you will probably notice you have more energy to enjoy life more, be more active, and feel less stressed.

By consistently adding small changes into your daily routines you will soon become the person you want to be and these habits will stay with you forever rather than a few weeks or days. Hope this gives you some motivation to try a few new things this week to kick some of those bad habits.


The risks of carrying excess weight

August 5, 2009

Being overweight causes a multitude of health problems: Are you at risk and what can you do about it to prevent these problems from occurring.

Insulin resistance

  • Insulin is the main hormone responsible for regulating blood sugar (glucose) levels.
  • Insulin is secreted from the pancreas in response to elevated blood sugar levels, to remove glucose from the blood.
  • Insulin also plays a role in fat storage.
  • Insulin resistance is where the insulin can’t effectively act on the cells to do it job properly, resulting in high insulin levels in the body.

Type 2 diabetes

  • Type 2 diabetes is categorised by high blood sugar levels, because the body isn’t using insulin properly.
  • Type 2 diabetes usually arises as a result of lifestyle factors such as being overweight or obese and inactive.
  • If not managed, glucose levels become too high and become destructive in the body increasing the risk of heart disease, stoke, circulatory problems, kidney damage, blindness, impotence and other health problems.
  • Losing weight and doing regular exercise improve the health implications associated with type 2 diabetes, as well as preventing the disease.

Polycystic Ovarian Syndrome (PCOS)

  • PCOS is a hormonal condition in women, often accompanied by irregular or absent periods, infertility, acne, excessive hair growth or hair loss, weight gain (especially around the mid section) and difficulty losing weight.
  • Women with PCOS are more likely to have insulin resistance
  • Women with PCOS who are overweight/obese and inactive are at a greater risk of developing type 2 diabetes.

High blood pressure (hypertension)

  • Blood pressure is the driving force that moves the blood through the circulatory system.
  • Normal blood pressure is less than 120/80
  • High blood pressure is when pressure exerted by the blood as it’s pumped through the arteries is high.
  • Equal to or more than 140/90 increases the risk of heart attack, stroke, and kidney failure.

High cholesterol

  • Cholesterol is a fat related compound naturally produced in the liver, and is involved in many important bodily functions.
  • The problem with cholesterol occurs when we consume too many animal products such as eggs, meat, and cheese which can increase the level of cholesterol in the body.
  • Cholesterol is said to be good or bad: The good guys, HDL (high density lipoprotein), clean your arteries and have a protective effect in preventing heart disease. The bad guys, LDL (low density lipoprotein), are associated with an increased risk of heart disease.
  • High levels of LDL are linked to atherosclerosis which is the build up of plaque on the artery walls.
  • Triglycerides also contribute to your total cholesterol score, and are dangerous bad fats and can be higher in people who drink a lot of alcohol and eat cholesterol rich foods such as cheeses, fried foods and biscuits.
  • Your doctor can test your cholesterol and tell you if it’s within the normal range.
  • Regular exercise has been shown to increase HDL and decrease LDL.

Sleep apnoea

  • Sleep apnoea is an interruption of natural breathing patterns while sleeping.
  • People with this sleeping disorder stop breathing for periods of time during sleep, waking up repeatedly as a consequence, sometimes hundreds of times a night.
  • Being overweight increases the risk of sleep apnoea, especially if the weight is carried heavily around the neck area.
  • Sleep apnoea is also linked to an increased risk of hypertension and cardiovascular disease (CVD)

Lower limb pain and injury

  • Being overweight places enormous strain on the joints of your lower limbs, such as knees and ankles, just imagine loading an extra 20kg or more into your backpack and walking around all day and you might appreciate just how much extra pressure these body parts carry.
  • Joint pain is strongly associated with bodyweight.
  • Excess weight is a common cause for many lower limb injuries such as shin splints, patella tracking disorder and plantar fasciitis (inflammation of the plantar fascia which causes severe foot and heel pain).
  • Being overweight is a risk factor for osteoarthritis, particularly knee osteoarthritis.
  • Reducing your weight will obviously reduce the load placed on your joints therefore decreasing the likelihood of the above problems.

It’s one thing to know your overweight but it’s another to do something about it before it’s too late!


Why care about your weight?

August 3, 2009

It seems that the majority of people are obsessed about weight. We have weight loss TV shows, weight loss or weight gain issues fill celebrity magazines and obesity is a regular headline in the newspapers and on TV.

Weight is directly linked to our physical, mental, emotional and social wellbeing. Being overweight or obese puts you at an increased risk of: heart disease, stroke, high blood pressure, type 2 diabetes, some cancers, sleep apnoea, gall bladder disease, osteoarthritis and polycystic ovarian syndrome (PCOS).

Your weight can determine your life expectancy, health and risk of disease. The goal of weight loss is to get you to a healthy weight to give you the best chance possible to live a long, happy and healthy life. Losing even a small amount of weight can lead to significant improvements in your physical, mental, emotional and social health.

Weight loss can:

Ÿ            Reduce blood pressure

Ÿ            Lower LDL levels (bad cholesterol)

Ÿ            Reduce risk of chronic disease such as heart disease

Ÿ            Prevent and/or manage type 2 diabetes

Ÿ            Increase your life expectancy

Ÿ            Improve your self-esteem

Ÿ            Increase your energy levels

Ÿ            Prevent and/or manage depression and anxiety

Ÿ            Provide stress relief

Is your weight under control? Check out a previous post to check how you measure up.

https://chelmarchioli.wordpress.com/2009/07/21/are-you-overweight-how-do-you-measure-up/


Your morning sets you up physically and mentally for each day.

July 27, 2009

 

The morning is an easy time to make excuses but there should be no excuses for not fitting in what you should each morning.

 Your morning should include breakfast. Breakfast kick starts your metabolism for the day. It fuels your body and helps you perform better at work or the gym depending on your morning schedule. Include a drink with your breakfast for hydration other than a coffee as it tends to dehydrate rather than hydrate. Water is best, if not water then try a fruit juice.

 Set your alarm earlier than usual instead of setting it when you need to get up and then snoozing it a few times before getting up! There are no excuses for not enough sleep. If you feel you need to sleep more then go to bed earlier rather than sacrificing breakfast or a morning workout.

 Do a morning workout. Include it in your morning schedule whether it’s a walk outside, a bodyweight circuit or a visit to the gym. You’re almost guaranteed to feel better for the rest of the day if you get a morning workout in.

 Get organised. Be as organised as possible and have what you need prepared the night before ideally so you don’t have to rush or sacrifice things when the morning comes.

 Remember your morning sets you up physically and mentally for the day so be well organised, feel good about yourself and relax. Try this and see if you feel better about your body and about your day. If you’re not a morning person try and implement one thing a week with your goal being to include all these things into your morning.

 Unsure of what to do for your morning workout? Stuck with minimal time? Wait for my next blog to pick up a few ideas you can use.


Are you overweight? How do you measure up?

July 21, 2009

How do you know if you’re overweight? Are the scales really telling the truth? Yeah you might be overweight but is that because of lean muscle mass or because of fat?

The best way to find out how much fat you’re carrying is to conduct these 5 tests below and see if you fall into the healthy ranges in each test.

  1. Weight
  2. Girth measurements
  3. Waist circumference
  4. Body fat %
  5. Body Mass Index (BMI)

Weight – Most people use weight as the only test to determine their health. Unfortunately our scales can only tell us how heavy we are. We really need to know how much of our weight comes from muscle, bones, fluid and fat. However, weight is a starting point and will give an indicator of where you are at.

Girth Measurements – All you need is a tape measure for this one. You can measure many sites of the body but the main ones are waist, hips, chest and thighs. You can also measure your calves and upper arms. Remember to pull the measuring tape firm and keep it parallel to the floor. If possible take the measurements directly on your skin rather than over clothes. You can check these measurements every 3-4 weeks.

Waist circumference – This measure is an indicator of abdominal fat. A waist circumference above 94 centimetres for men, and 80 centimetres for women, is associated with a greater risk of health problems. Higher than 102 centimetres for men, and 88 centimetres for women is associated with serious health risks! An ideal waist circumference would be below 94 for men and less than 80 for women. Another measurement used to assess your risk of obesity-related disease is your waist to hip ratio. You get this by dividing your waist circumference by your hip measurement. For example, if your waist was 90 centimetres, and your hip was 100 centimetres, your hip to waist ratio will be: 90  100 = 0.9. Ideal waist to hip ratio is less than 0.9 for men and less than 0.8 for women.


Body fat % – The measurement of body fat consists of total fat throughout the body. You can use skin fold callipers or bio-electrical impedance scales to obtain this measurement. Leave room for error when using these methods but it will give you a fairly decent measure of where you are at in terms of body fat %. The distribution of body fat also needs to be looked at: fat stored around the abdomen is dangerous fat. It’s associated with a greater risk of disease, in particular heart disease; whereas fat stored around the hips and thighs is far less harmful.

CLASSIFICATION

MEN

WOMEN

LEAN

< 12%

< 17%

ACCEPTABLE

12 – 20.9 %

17 – 27.9 %

MOD. OVERWEIGHT

21 – 25.9 %

28 – 32.9 %

OVERWEIGHT

> 26 %

> 33 %

Body Mass Index – BMI is used as a general indicator of obesity. It’s used to define overweight, obese and underweight levels. To work out BMI, divide your weight in kilograms by your height squared. For example you weigh 100 kilograms and are 185 centimetres tall, the equation would be: 100 (1.85 x 1.85) = 29.2 (Overweight).

CLASSIFICATION

BMI

OBESITY CLASS

UNDERWEIGHT

< 18.5

NORMAL

18.5 – 24.9

OVERWEIGHT

25 – 29.9

OBESITY

30 – 34.9

I

35 – 39.9

II

EXTREME OBESITY

> 40.0

III

Remember BMI does not take into account muscle mass so ideally take all 5 of these measurements and see if they all point in one direction or not. If you’re not at where you want to be it’s time to start doing something about it. If you’re still not sure about your results or have any other questions, feel free to leave any questions or comments.