health

, , ,

Setting Up Your Writing Space for Maximum Luxury and Productivity

Spoiler Alert:

This is another one of those emails that boils down to, “You do you, boo.”

Because what might work for one author’s writing space makes YOU crazy!

Here’s what you MUST HAVE for maximum luxury and productivity:

Tools you love.

That’s a chair/bed/couch that supports your body.

Discover what you MUST HAVE for maximum luxury and productivity for your writing space. Click To Tweet

That’s it!

  • For me, it’s my dual monitors, ergonomic keyboard, and adjustable chair.
  • For you, it might be your laptop propped up in your bed with a neck warmer around your shoulders.
  • Or maybe it’s your notebook, pen, and couch – with a stack of magazines to stiffen your notebook.

Keep Reading!

, ,

Best Snacks to Fuel Your Writing

Disclaimer: I’m not a nutritionist, dietician, health coach, or doctor (and I don’t play them on TV.)

That being said…

A writer’s gotta EAT.

Writing needs major brain fuel – and without a snack PLAN I either much mindlessly on chips OR wait until my stomach is growling SO LOUD I can’t even think.

Writing needs major brain fuel – and without a snack PLAN is a dangerous option. Find the best snacks for authors here. Click To Tweet

Friend, NEITHER is a good option.

The best snacks have:

  1. Protein
  2. Carb
  3. Healthy fat

AND can be enjoyed at your desk – so you don’t have to STOP writing.

Just before my wedding I hired a GREAT health coach to help get me into shape – not drop pounds or fit into the dress – but because my mind and body were 100% out of sync. I felt sluggish in both mind AND body.

She helped me get back on track, figure out food pairings that worked for me, and exercises that weren’t crazy (but got great results.)

Unfortunately, Kristen is no longer working in the health-coach space (and I’ve yet to find a sane, fun coach to recommend.) BUT I do have a copy of her 31 High Energy Snacks list from 2015 that I STILL munch off of today!

Get The List

Please note that none of the links will work; that doesn’t mean the information isn’t a good starting point!

Snack on my writer friend!

P.S. It’s one thing to START writing your book, it’s another to CONTINUE when life gets busy. In my free virtual training, “5 Proven Steps to Finally Write Your Book”, I share how you can get more writing done – without sacrifice or giving up Netflix!

Watch It Here

,

Guest Post: Camden Hoch Radiance Coach

Baby Girl Galloway is growing every day – and I’m healing too. To make my life a bit easier, I’ve reached out to some of the best voices in my sphere of influence and asked them to share their wisdom with you. Each guest author was chosen because I KNOW you’ll learn something from them.

Camden produces quality content so I recommend you zip over to her website and join her list >>> https://camdenhoch.com/

I’m still on maternity leave (but I’ll slowly be picking up projects in the next couple of weeks!) One thing that I’m really looking forward to, once I’m cleared by the midwife, is to start exercising again. Pregnancy really… adjusts your body. And I’m looking forward to adjusting it back!

This week, I’m bringing you wisdom from my dear friend and client, Camden Hoch. She’ll share some yoga moves that are perfect for those of us who spend a ton of time at our desks. I don’t know about you, but after a day sitting at my computer, my shoulders are tight and my lower back aches.

How to Take A Yoga Break at Your Desk (Or Anywhere!)


Video Timeline

0:00 Intro

0:38 Meet Ms. Jackson the Wisdom Kitty

1:07 Why you should do this: The 7th Inning Stretch

1:43 Breath work

3:07 Maintain breath-work for oxygen circulation for mental clarity

3:32 Yoga poses to open shoulders and release tension: moving shoulders

4:52 Yoga poses to open chest to loosen upper back: breath work and stretches

6:29 Yoga poses to continue to release and relax back: Cow & Cat

7:51 Feel the energy circulation, vibrance, and radiance

8:07 Camden’s suggestions to open your hips as you work

8:49 Yoga pose to open hips: Chair pose

9:44 Yoga pose to continue to open hips: chair pose with twist

10:14 Conclusion

10:48 Bonus tip!

11:10 Sign off from Ms. Jackson

At 8:07 Camden talks about a chair she recommends. Here are the links:
Gaiam.com
Amazon.com

#Yoga poses if you work at a desk all day! Click To Tweet

About Camden
Camden Hoch is the Founder of Radiance Enterprises and creator of the Radiant Life and Biz Coaching Program. She is recognized as one of today’s leading experts in teaching methods to embrace life daily with attention and intention to balance. Her teaching style encourages connection through honest and rich relationships uplifting global value and connection. She has mentored and empowered hundreds of clients in choosing to power up their lives and businesses from the inside out!

Find her at CamdenHoch.com

You can also find a copy of her best-selling book, “Roadmap to Radiance” Here.

,

Guest Post: Nancy Whitman Klotz

Baby Girl Galloway is two and a half weeks’ old (and today is Small Thing’s third birthday)! To make my life a bit easier, I’ve reached out to some of the best voices in my sphere of influence and asked them to share their wisdom with you. Each guest author was chosen because I KNOW you’ll learn something from them.

Nancy also has a great gift for you that I want you to download here >>> Get Your Audio

 

How Much Hydration is Enough?

*** Note from Kim:

Hydration is on my mind! The pregnancy with Little Bean was… hard. Partly because I was MASSIVELY dehydrated and didn’t know it. Once I started drinking 128 ounces a DAY, life got better. Now, as a breastfeeding mom, hydration is still critical to our health and well-being.

Drink up! ***

My girlfriend, Pam, and I were walking out on a forest preserve trail. Pam was carrying her water bottle and I had one in a fanny pack. She said to me, “I was stupid about water yesterday. I woke up in the morning and it was a beautiful day. I had my cup of coffee and got on my bike to ride along the Prairie Path. By the time I was ready to turn around, I realized I didn’t bring my water, and I only drank my coffee before I left. I swear on the ride home things looked blurry and the trail seemed to shift under my bike. I started to feel panicky and wondered who I would call for help if I couldn’t make it back.” Pam made it back okay, but the ride shook her up.

It’s amazing how even a small change in hydration can detrimentally effect your performance.

How much hydration is enough?

How much water should you drink (or fluids should you take in) daily?

Many of us have heard >>> drink 8 – 8 ounces glasses of water (or fluids) a day. This is a helpful guideline, but each of us may require different amount of fluids. You can get fluids from other liquid sources such as tea, soups, and juices. Fruits and vegetables contain significant amounts of water. I think if you have a way to easily measure your fluid intake, you will be more successful at keeping yourself hydrated.

Water helps your body:

  • Maintain your normal temperature
  • Lubricate and cushion joints
  • Protect your nerves and muscles
  • Get rid of wastes through urination, perspiration, and bowel movements
  • Improve digestion
  • Control heart rate and blood pressure

Dehydration is when you lose more fluid than you take in.

Causes of dehydration: Keep Reading!

, ,

Guest Post: Michelle Verdugo

I’m heading to Maria Andros‘ Momentum event this week so I asked a client and friend to bring you this week’s article.

5 Simple healthy foods to boost your brain power!

We’ve all been there at one time or another when we’re sucked in day after day sitting in front of our computer, time flies and we realize we missed breakfast, lunch and maybe even dinner, right?  We may have had several cups of coffee, a few sweets and salty treats – but haven’t actually haven’t had any meals or any REAL BRAIN FOOD offering any nutritional value.  Well, this scene MUST be deleted!

Try setting yourself up for success with these simple health foods and tips that WILL BOOST your BRAIN POWER.

HYDRATE

It’s simple, everyday plan to have fresh purified H2O at your computer side.  Aim for drinking a minimum of 64 ounces of water daily to start.  Once you’ve got that down, then bump it up to ½ your body weight in ounces every day!

TIP:  Use a 32 ounce mason jar and have two jars ready to go before you sit down at your computer.  Squeeze fresh lemon or lime juice for a little pizzazz plus added health benefits!

FARM FRESH FOODS

Stock up and make it a habit to always have apples, bananas, eggs, celery & carrots on hand.

TIP:  Plan to hit your local farmers market and health food store each week with your staple shopping list so you’re always prepared – stocked with brain power foods!

EGGS

Have hard boiled eggs ready to go for a brain boost.  To sum it up, eggs are rich in nutrients and protein that are essential for your brain; full of vitamins and minerals [vitamin A, B, potassium, choline, omega 3 fats, & more] – all needed for healthy brain function.  You’ll want to be sure your eggs are farm fresh to get the most nutritional benefits and at least buy organic fed, free range or cage free!

TIP:  Enjoy a hard boiled egg alone or with carrot & celery sticks while clicking away at your computer – it will satisfy and you will notice the surge in brain power!

APPLES

The old saying, “An apple a day keeps the DR. away”…is a TRUTH!  Did you know that one apple has over 10,000 phytonutrients, is rich in fiber & vitamin C and offers amazing health benefits like building your immune system – prevention of disease, cardiovascular health (can lower your cholesterol), can regulate your blood sugar levels – all fueling to your brain power!

TIP:  Slice your apple and serve it with 2 tablespoons of Almond Butter and you will love dipping and crunching away – you’ll be amazed by the wave of ideas and flow that’ll come to you!

 

WALNUTS

120313-MVAlmondButter

One of my favorite brain foods because walnuts look like a brain, considered a

n “intellectual” food – I love that!  Walnuts not only taste great but they are a “superfood” – it’s easy to have 2 ounces of walnuts every day and boost  your brain with a surge of vitamin E, b-complex,

minerals – magnesium, copper, potassium, calcium, iron, omega 3 fatty acids; to name a few!

TIP:  By crunching a small serving every day, you will have your recommended amount of vitamins, minerals, and protein needed to keep your brain working at its best!

SUNSHINE

have a cup o’ sunshine!  Aim to fuel your brain with a sunny window or schedule a break in your day for a little fresh air and natural sunlight!  Natural light from the sun gives your body vitamin D – which is one more vitamin that we need for our best brain power.  It’s easy to overlook when you’re behind the computer screen day after day.

TIP:  move your computer in a room with natural sunlight and/or SCHEDULE [and TAKE] a daily 20 minute break to get out and breathe in the natural nutrients of fresh air and sunlight!
As you can see, these truly are Simple Healthy Foods to Boost your Brain while sitting at your computer!  By taking action and trying these foods and tips you will begin to see that you do not need to rely on that coffee and the old patterns of unhealthy snacks that don’t offer you any form of brain power.  Hopefully you see how simple it is to feed your body and your brain nourishing foods while you sit behind your screen creating your work!  These are simple foods that offer powerful benefits that will boost your brain, boost your body and boost your life to great health, lifestyle and success!

120313-MichelleVerdugoMichelle is a Clinical Nutritionist, Holistic Healthy Lifestyle & Success Coach and focuses on offering solutions for holistic health and wellness.   Michelle has been helping clients with their health for over a decade by providing a holistic formula for healing, health and wellness for life.  Michelle is the creator of the 30 day Path to Higher Health Challenge at MichelleVerdugo.com “Inspiring and Empowering YOU to live your Healthiest Life” – for more juicy tips, recipes and inspirations click over to MichelleVerdugo.com or Holistic Healthy Lifestyle with Michelle Verdugo on Facebook.