17 Great Habits for the New Year

Eat less junk food!
Make a single goal per day.
Exercise 4 times a week.
Listen to audio books
Make a to do list.
Read 2 nonfiction books a month.
Have your kids volunteer for good things.
Send Birthday cards.
Write goals.
Read 30 minutes a day.
Keep skid chains on your tongue.
Network for 5 hours a month.
Watch less than an hour of TV a day.
Wake up 2-3 hours before work.
Believe that good habits make great opportunities.
Believe in life-long improvement of yourself.
Read.

This is a shortened list from Dave Ramsey. His list is 20 habits of wealthy people. The other 3 were kinda no brainers so I didn’t jot them down when I originally saw the article.

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Ginger-Eucalyptus Massage Oil

oil

To ease tense, sore muscles ~

2 cups almond or olive oil

2 Tbsp dried coarsely ground ginger

24 drops eucalyptus essential oil

Place the almond oil/olive oil and ginger in a slow cooker and cook 6-8 hours on low, stirring and checking hourly to make sure oil is not burning. Turn off heat and let cool, strain through cheesecloth, and then pour into glass jar with lid.  Add essential oil and cover.  Apply to skin as desired.

Definition: Sweatworking

“Meeting to network over exercise – such as a walk, run, or group fitness class – instead of grabbing drinks or dinner.  The shared experience creates a trusting bond without happy hour’s calories (or verbal slip-ups).” Prevention.com December 2013

Start from scratch - Do a 5K!
Start from scratch – Do a 5K!

Jack Up Calorie Burn

classic “Try these fun variations of an old-school favorite.  Do each move for 1 minute, resting 15 seconds after each exercise.”  Prevention.com December 2013

1.  The Classic – Stand with feet together, arms next to body at sides.  Jump legs out while bringing arms out and over head.

2. Plank – Start in push-up position. Jump feet out a few inches, then back together, keeping abs tight and back flat.  Plank

3. Clapping – Stand with arms out to sides at shoulder height.  Jump legs out while clapping hands together in front of the chest. Clapping

Twisted4. Twisted – Do a classic jumping jack, rotating the body 90 degrees with each jump (so you face center left, center right).

5. Start in a squat.  Jump up, extending arms ad legs out to sides, creating an X shape with the body in air. Star

Coffee!

DanceProject_10573817rt “350 mg: That’s how much caffeine~ just over 2 big cups’ worth ~has been shown to help reduce muscle soreness when taken before a workout.” Journal of Stength and Conditioning Research

 

Playlist!

Power Up Your Playlist

“Your playlist can do more than motivate you during workouts: A consistent steady beat can help you run longer and more efficiently, according to new Dutch research.  Picking up your step rate just 10%…say, from 150 beats per minute to 165 can reduce stress behind the kneecap by 14%, says a University of Wisconsin-Madison study.  (A quick turnover causes shorter steps, reducing impact.)” Prevention.com December 2013

Well, of course!  Here is my latest playlist:

  1. His Kind of Love (Capital Kings Remix)
  2. After All (Holy) [Capital Kings Remix)
  3. Royals (Lorde)
  4. Safe & Sound (Capital Cities)
  5. Let Her Go (Passenger)
  6. God’s Great Dance Floor (Chris Tomlin)
  7. Tonight (Capital Kings Remix)
  8. Funky Jesus Music (feat. Beckah Shae)
  9. 10,000 Reasons (Rend Collective)
  10. The whole Matt Redman CD that just came out!  O My….Get it.

Have fun!!

What’s the MOST EFFECTIVE way to FIGHT OFF CRAVINGS?

“Taking a brisk 15-minute walk can curb even the most drool-inducing chocolate craving, finds a new study published in Appetite.”  Prevention.com December 2013

Sculpt a Stronger Core

“How?  With 10-second plank intervals.  ‘It’s a safer, more tolerable way to extend the total training time, fiving your core a challenge without putting your back at risk of injury.’  says Stuart McGill, PhD, a professory of spine biomechanics at the University of Waterloo in Canada.” Prevention.com December 2013

The Way to Better DNA

“Men with early-stage prostate cancer who adopted a diet heavy in fruits, vegetables, and whole grains, exercised daily, and reduced stress with meditation and yoga actually lengthened their telomeres by 10% in 5 years, says The Lancet Oncolgy.  Telomeres, attached to your chromosomes, are a measure of genetic health and shorten due to disease and aging.”  Prevention.com December 2013