5 Reasons to Stop Giving 110% Now!

You’re sitting at your desk, holding in one hand a cup of coffee and in the other your smartphone. You’re expecting a phone call from a client any moment now. In front of you, your laptop pings abruptly. You’ve received an email from your boss, wishing your good look with your client and telling you that you should be ready to give 110% to make the project happen. In a few seconds, your stress levels, which were already elevated, seem to skyrocket to new heights. 

 

If it doesn’t sound familiar, maybe you’re more of a 110% party goer. You’re the kind of person who works hard but who has deliberately chosen to party even harder – within reason, of course.

 

There’s no real party if you don’t watch the sunrise before going to bed! And you make it your duty to push yourself and explore new boundaries each time your party. In your opinion, if you remember the evening, then it wasn’t a very good party. 

 

Which of these two scenarios sound more like you? Most people are somewhere in between; they go the extra mile both for work and fun. But there’s something important about giving 110% all the time: It’s not sustainable in the long term. You need to stop working and partying hard. 

 

Because It Does’t Exist

It’s impossible to trace back where the saying ‘giving 110%’ comes back. But one thing is for sure; it wasn’t invented by a mathematician. There is no such thing as 110%. 100% is all you can give at any time.

Ask yourself one simple question: Where does the extra 10% come from? Next time your boss or a friend asks you to overperform, take the time to measure the meaning of their words. Ultimately, they’re not only asking you to bring all you’ve got to the project. They also want you to bring more than what is humanly possible. 

 

Because it’s Unhealthy 

Let’s assume that ‘giving 110%’ is another way of asking you to invest more time and effort into making something happen, whether it’s a disco night or an urgent project with a client. The only way to reach the impossible 110% is to reshape your schedule to give your new assignment priority.

 

In other words, that’s how an 8-hour day turns into a 12, 14, or even 16-hour day. Giving 110% goes strongly against the rules for a healthy life by disturbing your habits and routine. It occupies your time, meaning that you can’t relax, focus on your personal goals, or stay in touch with the people who love.

 

You don’t have the time nor the desire to make healthy food choices, as stress tends to increases food cravings. In other words, you pay the cost of 110% with your health. 

 

Because it’s Not Sensible 

What could be wrong about giving 110% to your party nights? Just because it isn’t work-related doesn’t mean you shouldn’t be sensible about having fun. Indeed, there are substantial consequences to the decisions you make, including your party choices.

 

The usual spectrum of party vices includes alcohol and late nights, which in moderation can be enjoyable. In excess, however, they can affect your sleeping pattern, your health, and your mood. What is the point of partying if it’s going to make you feel horrible in the morning?

 

There’s nothing wrong with having fun, but it doesn’t need to break either your health or the bank – nobody wants to wake up the next day to an empty wallet and a series of expensive bar bills. 

 

Because it’s a Waste of Energy

Maximizing your productivity is all about making the most of every minute of the day according to business blogs. They forget one crucial detail: People are not machines. We get tired and burned out. You can’t stay focused all the time.

 

In fact, according to research, not only giving 110% is impossible, but giving 100% is an aberration too when it comes to mental energy. Indeed, you can’t achieve results with the extra desk time. You need to apply the 80-20 rule to recharge your batteries, 80% of your performance comes from 20% of your input. 

 

Because it’s an Unfair Expectation

Lastly, expecting someone to go the extra mile in unfair, regardless of whether you’re discussing work or fun. More often than not, meeting your objectives is not about moving mountains, but about understanding which details make a difference.

 

Real success is in getting the little things right. Additionally, trying to meet unachievable standards is only going to end in disappointment. 

 

You Shouldn’t Give 110%

 

In everything you do, you need to put your needs and your health first. There is no need to give 110% when your mental and physical energy can’t sustain the pressure. It’s time to break free from the hard-working and hard-playing cliché to focus on smart workers and sensible players once and for all. 

 

Is there somewhere in your life where you need to slow down? What can you do to back off a bit?

 

Macy’s Black Friday In July Sale

Do you love a great sale? Obviously, this is a rhetorical question. You don’t have to wait until Black Friday in November to snag some incredible deals. Macy’s is at it again and offering up some awesome deals with Macy’s Black Friday in July sale.

Macy’s Is at It Again!

It’s no surprise that Macy’s offers great deals and sales. They’re offering great savings on lots of items during their Black Friday in July sale.

 

During this sale, you can get an extra 25% Off All Orders at Macy’s.

  • Coupon Code: JULY
  • Sale Dates: 7/8/19 – 7/14/19
  • Restrictions may apply.

My Favorite Things

Of course, I had to share some of my favorites at Macy’s right now.

You know I love athletic wear and these leggings are freakin’ adorable and less than $30.

And I’m obsessed with pretty dishes. Who wouldn’t want to sit down at dinner with these beautiful dishes or drink your morning coffee?

Bonus Win: If you place your order today, you can get free shipping too! (ends at 11:59 pm 7/9/19)

Win a Macy’s Gift Card!

The deals don’t stop there. You can also enter to win a Macy’s gift card! Enter that giveaway here. (Giveaway ends July 14, 2019) They’re giving away $2000 in gift cards.

Win a Macy's gift card!

What’s In Your Order?

I want to know, what will you be ordering today or putting on your wish list? If you win one of the Macy’s Black Friday in July Sale gift cards, what will you spend it on? I’m thinking it could go towards one of these beds….Sweet dreams for sure!

This post is sponsored by Savings.com.

Self Love Is More Than a Massage

Self love is sooo many things! It can be a quiet walk, a kick ass workout, a nap, a massage, saying no, saying yes, setting boundaries, etc.

How are you practicing self love today?

I’m getting some cleaning done (because a clean house makes me happy), meditating, working out, and then unplugging to be with my sweet family tonight.

After an interesting first week of July, I sat down (after a lot of tears and telling my husband that I’m quitting my mission) and I asked myself “what do you need right now?”

The answer was loud and clear: MORE LOVE.

I need to show myself more love. 

I also ask myself: “how is all of this happening for you (not to you)?”

The answer was “it’s happening to show me that I NEED to be taking better care of myself”.

This week, I’m taking the week of from my business. The only things business related will be client calls and a blog post.

The rest of the time will be devoted to recharging, being more present, and filling my cup.

When you’re having a bad day or a bad week, I encourage you to take a step back and ask yourself 3 questions:

1) How is this happening for you? 
2) What do you NEED right NOW?
3) What action will you take?

Do you incorporate enough self love into your life? If not, what is stopping you?

5 Tips to Avoid the Dreaded Bug

As the season’s transition, it can be very easy to catch a sick bug. Your body is getting used to the change, and with a busy lifestyle, it’s likely that many people will start feeling run down and will have a bout of sickness. And once that starts, it spreads like wildfire. Check out these five tips to avoid the bug.

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Get A Flu Vaccine

The flu vaccine or anything similar is the best way of avoiding the common cold. It’s usually given to children and those over a certain age, normally sixty-five. Even though anyone who gets a flu vaccine usually gets a temporary bout of sickness, the regularity at which they get sick is greatly reduced. If it’s something that you get offered for free, it’s certainly worth doing, but it’s also worth getting for a fee to help reduce how often you get sick.

Stay Hydrated

Water is a great way of flushing out the toxins in your body and keeping you feeling energetic and generally healthy. As summer rolls around, it’s important to keep up your intake and if you can, to increase it to cater for the heat. Your body is going to be losing more water during these summer months, so it’s good to stay on top of it so you can continue to feel the best you can be. Always carry a bottle of water around with you and if you don’t like water as it is, just flavor it with something like cucumber or lemon.

Eat Healthy

Eating junk food is certainly not good for your body and too much of it is going to make you sick. To keep your body feeling good on the inside, it’s good to maintain a healthy diet. Think lots of fruit and vegetables and being aware of what’s going onto your plate. Alcohol is also a big weight gainer, so it’s a good idea to cut down or at least to choose options that are less calorie heavy. 

Wash Your Hands

Germs and bacteria can travel very easily from person to person and if you’re living in the city, just brushing your hand past a handrail can bring you into contact with potentially harmful germs. Practice washing your hands after commuting to and from work and if you can, make sure you have a small bottle of hand sanitizer on you for when your on-the-go and don’t have access to a sink!

Get Plenty Of Sleep

And finally, sleep is your friend. During the year, there can be peaks in your social and work calendar where you’re out a lot, and that can have a knock-on effect with your health if you don’t get enough shut-eye. Try to get at least seven to nine hours of sleep per night and catch up on weekends if you’ve not had enough during the week.

Take Advantage of These Tips to Avoid the Bug

Take advantage of these tips to avoid the bug so you and your family can stay as healthy as possible!

5 tips to avoid the bug

Caring For An Elderly Relative: Advice You Need To Know

Caring For An Elderly Relative: Advice You Need To Know

When your relatives begin to grow older, you will likely notice that they are no longer as spritely as they used to be. They might struggle with simple tasks every day, such as walking and making a cup of coffee. When this happens to an older relative it can be sad to see and hard to manage. This is why today we are going to talk about some of the ways that you can prepare for caring for an elderly relative this year. 

Look for Home Care 

One of the best things you can do for an older relative when they are struggling with independent is to hire a home hospice care company. A company like this will help your older relative keep their lifestyle and keep them company and it can make a positive impact on their lives.

Make a List 

One helpful way to prepare for caring for an older relative is to make a list where you will outline the things they need help with, any activities you want to do together and also any equipment you might need to bring into the home for them. For example, in the house, you might need things such as: 

  • Bath lift 
  • Stair lift 
  • Rising bed 
  • Rising chair
  • Hand rails 
  • Emergency cord 

Once you know what you need to do to help your family you can take measures to do this and keep them safe and sound. 

Educate Yourself

It is important when you come across a situation such as this that you educate yourself on the matter and how to help your family in the best possible way. Take the time to read up on the matter online and speak to a doctor or two to get some real advice on what you need to do and what precautions have to be taken to keep your family healthy and happy. 

Set Boundaries

Although you love your family and you would likely do anything for them, you need to think about your own life too. Make sure that you don’t let your family take over every aspect of your life because if they get used to depending on you too much they will never be able to do things for themselves and look after themselves in a healthy way. Create a healthy boundary and make sure they are able to find independence. 

Share the Task 

It’s not fair to you to have to do everything on your own. You’re only human and it’s important for you to be able to share the burden of looking after a family member with others. If you have other family members who can help, you can create a rotation to make sure that your family member is safe and cared for. If you don’t, it’s a good idea to get some help from professionals and make sure that they are able to take on the heavy load as much as you. This will make things easier for you and it won’t compromise your relationship with your family member. 

Caring for an Elderly Relative

Caring for an elderly relative is an important part of life. Most likely, this is a parent or grandparent who took care of you. It’s important to return the favor and help them. Have you care for an elderly relative or are you preparing to do so?

Caring For An Elderly Relative: Advice You Need To Know


Dealing With Neck Injuries

dealing with neck injuries

You know the feeling. You turn your neck to look behind you and crack. You get an annoying crick in your neck that makes you move like a statue for days. Some neck injuries are easy to heal while others are more serious. Let’s take a look at some different neck conditions and how to deal with them.

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Cervical Spondylosis

Cervical Spondylosis is a general term for ‘wear and tear’. Cervical Spondylosis is a degenerative injury of the joints between the neural foramina, which are the small holes where nerves originate from, and the spinal vertebrae.

The majority of adults have some form of wear and tear, yet if you are experiencing discomfort because of it, it is advisable to see a physiotherapist as soon as possible because you don’t want to run the risk of the problem getting worse.

Some of the most common symptoms of Cervical Spondylosis include headaches, muscle spasms, neck stiffness, numbness or weakness of the arms, legs, fingers or hands, a constant deep ache that occurs in the shoulders and down the arms, and, of course, neck pain. If you notice any of these symptoms, physiotherapy treatment can help to alleviate the pain and discomfort while also ensuring a quick return to normal functionality. It will also prevent the problem from getting worse, as severe cases of Cervical Spondylosis can be extremely painful and can cause muscle weakness or paraesthesia.

As this is a degenerative injury, it cannot be fully cured, but proper management of the condition is essential. Regular physiotherapy sessions and effective self-care are the perfect combinations to ensure that Cervical Spondylosis does not have a big impact on your life. 

Nerve Root Pain

Nerve root pain in the neck can be extremely painful, and physiotherapy is the advised solution for anyone that finds themselves experiencing this issue. Sometimes rehabilitation is needed for severe cases. This condition occurs when the nerve is compressed when it exists from the cervical spine, which is your neck. This can occur as a result of the narrowing of the intervertebral foramen, which is a little hole between every vertebral level where the nerves exist in the spine or it can occur due to irritation of the cervical disc.

How can you tell if you have neck nerve root pain? This condition usually creates a burning pain, yet there are several different symptoms, with some people experiencing altered sensations, such as pains and needles and numbness in the hand and/or arm while pain can also be referred to the head. Aside from pain, limited functionality is also a common occurrence, with neck movement being restricted in most patients. As there are many different symptoms, the diagnosis stage is exceptionally important.

The length of the treatment depends on the severity of your condition, however, it usually only takes a couple of weeks for nerve root pain to be treated, and a professional will provide you with all of the advice and education you need to manage your condition effectively at home, so you can aid a fast recovery. 

Heal Your Neck Injuries

Whether you’re experiencing neck injuries as a result of age or injury, it’s important to know exactly what you’re dealing with. As with anything health or body related, if you think it’s more serious than a crick, contact your doctor for an exam.

Want more info on healing from injuries? Be sure to check out this post to help you focus on a healthy recovery.

Kids Are Stressed Too: 5 Huge Sources Of Stress For Your Little Ones

From Pixabay

Although it can be difficult to believe, just like us grownups, kids get stressed. We tend to view our children as relatively carefree little people. After all, they don’t have to pay the bills, clean the house, or go to work every day.

However, that doesn’t mean that they have no worries at all. It just shows that theirs are a bit different. Unfortunately, if you ignore those problems, they can be just as damaging as yours. With that in mind, here are five huge sources of stress for your kids.

High Academic Pressures

Your children may not have jobs, but that doesn’t mean that they don’t work. School can cause your little ones just as much stress as your nine to five does you. Although some kids, of course, worry a lot less than others, yours might spend hours on homework and revision each night.

As important as it is for your children to keep their grades up, you must teach them the importance of taking care of themselves. Eating healthy, sleeping plenty, and having fun are all vital too.

Lack Of Sleep

There are many reasons why your kids might not be getting enough sleep each night. Perhaps they stay up late on their consoles or eat lots of sugar in the afternoon. Some might even be kept awake by their new sibling or the uncomfortable bed that they sleep on.

Whatever the reason, you must identify it and combat it. After all, your little one is going to struggle to function properly if they’re not getting adequate rest. You should also set a bedtime and try to stick to it each night.

Conflict Between Parents

Most parents believe that the best thing for their children is for them to stay together. If you and your partner are always fighting, however, this may not be the case. Although divorce is certainly difficult for kids, it’s much easier to deal with than constant conflict. This means that, if you and your partner can’t settle your differences, you should consider contacting a divorce attorney. Try to remain civil throughout and after the divorce, or you’ll just make it harder on the children.

Moving Somewhere New

Children, especially younger ones, thrive with routine and structure. Although they adapt well to change, eventually, they may struggle with it at first. Therefore, a big change, like moving house, for example, can be quite tough on them. To make this transition easier, you should let your kids know that you’re moving as soon as you can. This gives them plenty of time to get used to the idea. You should also help them to say goodbye to the loved ones that you’re leaving behind.

Loved One’s Passing

No one wants to lose somebody that they love, least of all children. It doesn’t matter whether it’s a friend, relative, or a beloved pet, the passing of a loved one can be a confusing experience for your kids. They are sure to have questions, and you aren’t going to have all of the answers. All that you can do is be honest and be there for them when they need you. They may be worried that they’ll lose you too, so comforting them should assure them that they won’t.

Kids Get Stressed Too

As difficult as it is to admit, your kids get stressed too. When we know how to cope with stressors, we can help them do the same.

Stuck on the Sidelines: Avoiding Depression When You Can’t Train

Whether you’re training for an event, trying to tone up for summer, or just sticking to a fitness regime to support a healthy lifestyle, getting injured is a big kick in the teeth. But, unfortunately, it’s something that happens to most of us at some point. We get injured playing team sports, we strain something at the gym after not warming up correctly, or perhaps most annoyingly we pull a muscle or overstretch our back playing with the kids, or even getting out of bed in the morning. No matter how fit you are, or how much you try to avoid them, injuries happen.

When they do, it’s important that you give your body the rest and treatment that it needs to recover, without rushing yourself and making things worse. But, it’s also essential that you take time to think about your mental health. If exercise plays a big part in your typical routine, you’ve probably been reaping the metal health rewards that come with it. Regular exercise gets you out of the house, meeting people and avoiding isolation. It boosts your confidence and serotonin levels, helping you to prevent depression and combat other mental health issues. It makes you feel good about yourself, and a strong mind often accompanies a healthy body. The loss of these benefits, being stuck at home resting more, and feeling down about a halt in your progress, can all contribute to feelings of depression and a loss of confidence. So, let’s take a look at some ways to take care of your mental health while you recover.

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Look After Your Body

There’s often a temptation to rush back to the gym as soon as this feels better. But, pushing too hard will only make you feel worse. To look after your mind, you also need to look after your body. See orthopedic physician associates for help building a new training plan or advice on your recovery, and at least you’ll know that you are doing the right thing.

Get Out

The worst thing that you can do when you are sore and upset is sitting at home on your own all of the time — of course, a day here and there chilling in your PJs, watching Netflix won’t hurt if that’s what you want. But, if you start to feel down, or lonely, get out. Go for a walk if you can, head to your local library or community center, meet up with friends and even go to the gym to see your friends there.

Try a New Hobby

Some injuries will still allow you to exercise other areas of your body. It might be a great time to try swimming or yoga, that won’t put as much pressure on your joints. If you can’t exercise at all, try something completely different like photography or writing. Anything that occupies your mind is excellent, and being able to track your progress, hit goals and see improvement will help to boost your confidence and self-esteem, just like exercise does.

Give Yourself Grace

Realize that injuries happen. You need to give yourself high time and grace to heal.

Have you ever suffered an injury? How did you recover?

What It Means To Have The Right Sleep

Photo by Julian Hochgesang on Unsplash

Science suggests that people should sleep on average of 7 – 9 hours a night – morning. Sleeping this amount of time amounts to one-third of your life; asleep. As part of having a balanced active lifestyle and diet, sleep is another important thing to keeping well and maintained. There are five main stages to sleep that will range from mild light sleep all the way to the deep sleep state. Sleep is important to every biological lifeform on earth but what does it mean to get the right sleep?

Understanding the cycles of great sleep helps identify where you might be losing vital parts of your natural bodily function.

The Cycle Of Sleep

Usually, the stages of sleep are broken into two sections, stage 1 and 2 are when light sleep occurs, then transitioning into a deeper sleep which is stages 4 and 5.

Stage 1

During this first stage, you drift from being awake to being asleep. The brain will start transitioning into the frequency of Theta which allows a person to calm themselves. This is a light, NREM sleep that doesn’t last very long. You may start to relax and lightly dream. Occasionally people may also twitch or jump as you transition into the second stage.

Stage 2

Stage 2 of the cycle is still a form of light sleep, but you will be still drifting in and out, and physically, with the body, aligning into more of a routine. Your breathing and heartbeat slow down and your muscles relax. Many people are unsuccessful in getting into this stage early on in the night because they aren’t able to stay comfortable. Having problems getting past light sleep can be down to many things surrounding sleep apnea.

Breathing problems are another recurring factor for why some people fail to fall into a deep sleep and require assistance from a breathing machine. CPAP nasal masks fit over the mouth of the person suffering from broken sleep from breathing problems and it allows them to breath clear and then falls into a peaceful deep sleep.

Sometimes we go about our days not realizing the tension certain parts of our body endures and stores. This could be down to numerous factors. If you notice your jaw or stomach tensed, take a few deep breaths and quick stretch and then retry. Your body temperature will slightly decrease and your brain waves become less active to respond to the environment.

Stages 3 and 4

In stage 3, you will enter deep sleep, and stage 4 is the deepest sleep stage. During deep sleep, your respiration, blood pressure, body temperature and brain waves reach their optimal levels for deep sleep to occur.

Stage 4 is typically known as the ‘healing stage’. This is when tissue growth and repair take place within the body. Depending on nutrition intake, important hormones and substances are released to do their jobs, and cellular energy is restored.

REM sleep (Rapid Eye Movement)

Your first REM cycle of the night begins about 90 minutes after you fall asleep and recurs every 90 minutes. The eyes will move around quickly behind your eyelids and your brainwaves look similar to those of someone who is awake and in an alert state. Your breathing, heart rate, and blood pressure rise to near-waking levels because of the level of thought the brain is in while processing the information incredibly fast. This is usually down to REM sleep often being referred to as stage 5; when you are most likely to dream.

Get the Right Sleep

These are what it means to have a successful nights sleep. Some people are natural born sleepers, others are overthinkers and need more time to unwind. However you sleep, getting the right sleep is so important. What helps you to get the best nights sleep? Let us know in the comments below. Can you tell when you’ve gotten the right sleep for you?

How To Have Fun Sensibly

The term ‘sensible fun’ may seem like an oxymoron, but as you get a little older and gain more responsibilities it’s important that you enjoy yourself in a way that doesn’t negatively impact on your family or life as a whole. Hangovers get harder to deal with as every birthday flies by, and your body (and bank account) simply won’t be able to handle some of the things you used to do before the kids came along. There are still ways of having a good time without taking part in potentially damaging behavior, so read on to find out how you can start having fun sensibly.

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Go Cheap Or Go Home

One of the best ways of ensuring that you have fun responsibly is by setting yourself a budget. If you’re going out to drink with friends, take a small amount of money with you and cut down your amount of drinks massively. If you don’t actually have the money with you to spend, you physically won’t be able to buy anything else. Make sure your friends know what you’re trying to accomplish so they don’t offer to pay themselves.

If you’re missing a different kind of vice, indulge in some guilt-free gambling with freebets and have fun without even spending a penny. There are many ways of partaking in your usual activities but without the bad side effects, you just have to be considerate and plan every step with caution.

Find A New Passion

It may be easier to just throw out your old lifestyle completely and find a new passion. There are many things that can bring about the same feelings of happiness and excitement that actually provide you with even more benefits. Perhaps joining a new club or society to learn a skill or achieve something, as you will still get the social aspect and the chance to meet new interesting people. It will take a few different ideas before you find the right thing for you, but once you do there will be no turning back. As a parent you will be setting the right example for your children, as you will be able to show them that having fun can also mean improving yourself. Working out may seem at the other end of the ‘fun’ spectrum when compared to your usual vices, but the rush of endorphins you will feel when you start to work up a sweat is often called a ‘runners high’.  This feeling is regularly compared to euphoria. Coupled with a fun activity such as a team sport or dance class, you’ll finish feeling on top of the world having had a blast too.

Have Fun Sensibly

Hopefully, these tips can help you have fun a little more sensibly, and show you that enjoyment can have benefits rather than after effects. Finding a new way to enjoy yourself isn’t as hard as you may think; the most important thing is to be creative and approach every new opportunity with an open mind.

What is your favorite way to have fun without breaking the bank?