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?


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.

Image Source

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

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.


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.

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?

5 Incredible Health Benefits of CBD for Women

5 Incredible Health Benefits of CBD for Women

With her intricate body composition, a woman is always prone to complicated health issues. And while most of them are reluctant to take cannabidiol (CBD) because of this plant’s lasting stigma, little did they know the health benefits that this hemp-based product brings. Here are five incredible benefits of cannabis to a woman’s health:

1. Anti-aging Regimen

Collagen is an essential protein that promotes vitality and integrity to most parts of the body, such as the skin, bones, and ligaments. As collagen production in a woman’s body drops, here comes wrinkles, sagging skin, and weak bones. The deterioration of collagen causes aging in women.

However, the search for the fountain of youth has long been over with CBD. According to New York dermatologist, Dr. Francesca Fusco, CBD helps improve the production of collagen and protects the body from free radicals, improving the overall health of the skin. Fusco also found out that cannabis produces not only fatty acids but also other nutrients that are essential to youthful, healthy skin.

2. Alleviates Menopausal Symptoms

Menopause in women is inevitable, and its side effects can be difficult to manage. Modern medical experts have found a close link between the endocannabinoid system and estrogen. With cannabis, menopausal symptoms such as hot flashes, fatigue, and mood swings are alleviated.

For women who have insomnia on their menopausal stage, cannabis is known to improve the quality of sleep. CBD is also beneficial for those who are experiencing anxiety and depression.

3. Pre-Menstrual Symptoms

Most women experience abdominal pain, spasms, diarrhea, and nausea before or during their menstruation. Surprisingly, a number of women who use cannabis have been relieved from these pre-menstrual symptoms. With the anti-inflammatory effects of marijuana, pains relating to inflammation of the uterus will most like subside.

4. Relieves Polycystic Ovary Syndrome

A hormonal imbalance would lead to a spike of androgen level in women, which will cause irregularities in the ovaries. Such disorder is called Polycystic Ovary Syndrome (PCOS).

While the cure for PCOS is still unknown, there were reported information and research that cannabis supports a woman’s endocannabinoid system, aiding in the prevention and even treatment of this disorder. Moreover, the use of marijuana helps women manage abdominal pain caused by the development of cysts.

5. Promotes Sexual Health

A high concentration of cannabinoids in a woman’s system would result in a boosted sexual arousal. The Journal of Sexual Medicine stated that seven out of 10 women who use marijuana before sex had a better and more pleasurable experience. Another study revealed that more than 60 percent of women had increased their sex drive by using marijuana before sex.

Final Thoughts

With several benefits that it provides to women from physical to emotional and mental health, CBD isn’t just a trend anymore. Furthermore, as marijuana brings about more good than harm, taking off the harmful effects of chemicals and synthetics, it has opened the doors not only to the beauty arena but also to the medical world.

Author Bio:
Sarah Brooks, a frequent traveler, and dietitian loves to write about little-known facts and fun stuff about travel, health, and food. She is currently working with TheGreenAce, one of the best online weed dispensary in Canada, which aims to provide legal, safe access to high-quality Medicinal Marijuana.

Simple Ways to Improve Confidence Today


One thing we all want to be during our adult life is confident and happy. Confidence is one of those things which we can sometimes have an issue with in our day to day lives and it can often be something we struggle with. Today we are going to take a look at some of the really small things you can do today to make you feel confident and ready to tackle the day even in the smallest of ways.

Easy Beachy Waves

Early in the mornings when we wake up and get ready for work, it can be difficult to bring ourselves to wake up early enough to do our makeup and style our hair as well as creating a stunning outfit. If you always end up with your hair in a messy bun on top of your head, it can make you feel a little unkempt and unfinished. However if you braid your hair loosely before bed and sleep with a braid overnight, all you have to do is take out the braid in the morning and you will have a stunning head of soft waves! You can leave the house feeling much more confident and put together in no time.

Accentuate Your Curves

We all want to feel confident with our body, and all of us have our hang ups when it comes to our figure. If you want to feel stylish and confident every day, it is a great idea to choose clothes which accentuate your curves or your features. For example fit and flare dresses are great for those who are curvy, and for those with an athletic build, peplum or frilled items can be brilliant. You can take a look online for clothes for every body shape and this will help you find items which make you feel confident.

Avoid Accidents

One of the more discreet things we might deal with as an adult is either discharge or incontinence. These are common issues and when we are living our day to day life it can be really disheartening to live with each day. You can actually get pads and diaper coupons for this issue and this will allow you to live out each day feeling more confident because you know that you will always be able to change and stay feeling fresh.

Eat Fruit

This one will sound strange, but hear us out. Do you ever get that feeling after eating something like a salad where you feel like a fabulous goddess of health and fitness? Come on, we know you do.

Swapping out your regular mid morning snack for some berries will not only be great for your body but also your mind. When we feel like we are being healthy, it helps to boost our confidence and it can make a big impact on us.


If nothing else, smile! Smiling releases happy hormones in our brain and it makes us feel happier! The more you smile at your colleagues and strangers, the happier and more confident you will feel each day!

Improve Your Confidence Today

Confidence is so important! It helps you overcome obstacles, pursue your dreams, and be the best you possible!

Adding these tips to your life will help improve your confidence today!

Want to focus on confidence building? 1:1 coaching may be perfect for you! Check out my coaching options today!

Empowering Yourself In The Pursuit To Lose Weight


Part of the reason as to why self-empowerment can be so life-changing is that it puts into your hands matters you once considered impossible. Even the most confident person on the planet has their perceived limits, those that they may never have questioned. It takes a conscious mind and a directed effort to empower yourself in the pursuit to do anything, especially when you may not see results for some time. The pursuit to lose weight can also be framed in this context, much to the unhappiness of those who seem to work and work to no avail.

But just like that person who may be confident yet fails to see their inner worth, it could be that you simply haven’t found what works for you. Everyone’s body is different, and while there are some tried and true techniques available to help you lose weight, you may not have found the best delivery method for said wisdom.

Thankfully, empowering yourself to lose weight is something anyone can achieve, all you need is a little friendly push. Perhaps you’d like to consider the following:

Try a New Food Plan

It might seem that the cliche of ‘trying a new plan and every supplement there is’ will simply waste your time, but sometimes, trying a new diet can actually help you learn new food habits, and shouldn’t be brushed aside so easily. Diets (and I use that term loosely because I loathe the word) such as ketosis, paleo and others can help you make different food choices every day, and thus might give you more room to schedule what you eat. After all, if we simply rest on the same indulgences and do not limit ourselves through routine, we can often fall back into the same daily choices. When you have a set program to follow, even if it’s just cutting out alcohol or sugary foods, you’ve begun to draw the boundaries necessary for success.

Consider Your Body

It might be what works for you is different from what works for a personal trainer, or for your friends. For example, it might be that running as an exercise, even if you will it, is too hard on your joints and could injure you. Swimming, in this case, might be the answer or joining an aerobic exercise class. Maybe you should start shopping at a new grocery store with only organic produce to help you start learning to cook more appropriately.

Just like those who decide on gastric sleeve surgery or joining a camp for an intense training program, your success depends on finding the correct, tailored approach just for you.

Pay Attention to Health

Often, simply getting healthy is enough to start dropping weight. Things that increase weight gain include:

  • eating at irregular times
  • lacking sleep
  • being sedentary
  • being stressed

Ensuring that the factors of your life are well taken into account can help you more clearly ‘set the stage’ for your body to lose weight. To that end, you might be positively surprised.

With these tips, we hope your weight loss journey feels much more satisfying to follow.

Do You Struggle to Drink Enough Water? #DrinkHydrant

How many times have you been told “just drink more water”? You’ve heard it for years, but you still struggle to get enough into your body. Enter: Hydrant hydration!


What Is Hydrant?

So, what is Hydrant and what makes it unique? Unlike the alternatives that contain way too much sugar and artificial ingredients, Hydrant is an explosion of electrolytes and contains just a small amount of sugar to turn on the sodium glucose pump and increase your body’s hydration.

Other reasons that Hydrant is so unique:

  • Hydrant is underpinned by science to optimize hydration.
  • Incorporating Hydrant into your daily routine, once in the morning and once before bed, leads to optimal hydration and a better you.
  • We all know the importance of drinking water, but drinking enough water is hard and can become a chore. Hydrant’s unique ingredient blend allows you to absorb water more efficiently, think of it like a hydrant that sends water quickly and efficiently to your cells.

Who Is Hydrant?

Hydrant was created by an Oxford Biologist. The Optimal Hydration Mix fights the fatigue that 75% of us experience from dehydration every day. Formulated to make water work better, instantly and conveniently, Optimal Hydration Mix keeps you healthy and hydrated.

How Do I Use Hydrant?

Mix! Mix! Mix! Then drink! The colder the water, the better the taste. If you like a more concentrated flavor, stay closer to 8oz of water/packet. If you want a more dilute taste, you can fill up to 16oz for that one packet.

This is also great to use during workouts, after drinking alcohol, and when your body is dehydrated from vomiting/diarrhea.

Are You Ready to Try Hydrant?

From a wellness perspective, I know how important hydration is to our minds, bodies, and even complexions. Too many people get fooled by companies claiming to offer healthy and safe “waters” or alternatives.

Hydrant is a fantastic addition to your health and wellness routine! I can’t wait to try the lime flavor! Just in time for summer, am I right?!

Use promo code: HYDRANT33 to save 33% off your first order at Hydrant! (Restrictions May apply and offer is valid through 5/3-/19)

What flavor will you be trying?

Top Swaps for a Healthier Lifestyle

Photo by manu mangalassery from Pexels

Living a healthier lifestyle doesn’t mean you have to miss out on all your favorite things. There are several things you can swap in all aspects of your life. Check out these awesome ideas!

Swap white pasta for whole wheat pasta

If pasta forms a staple part of your diet, don’t worry, you don’t have to get rid of it altogether. Whole wheat pasta provides more fiber and contains more vitamin E, B vitamins and antioxidants than white pasta so you could make a switch to that or go one further and make ‘courgetti‘ (spiralized courgette) or ‘boodles‘ (pasta made from butternut squash) to boost your vegetable intake.

Swap white potatoes for sweet potatoes

It’s an easy, cheap and tasty meal, but there’s a way to make baked potatoes healthier. Have a sweet potato instead! You can baked them, roast them, or smash them. Either way, they’re delicious and offer a ton of nutrients!

Swap Watching Your Children Play For Playing With Them

Don’t just stand there. Get moving. Get your heart rate up and not only will you be getting some exercise but you’ll be spending quality time with your kids and making memories.

Swap Screen Time For Play Time

Whether you have kids or not, most of us are spending too much time in front of screens. Ditch those for ‘play time’ – which can be whatever you want it to be. If you do have kids, then get out to the park, play football with them, whatever it is that will get them outside.

For yourself this is important too, but if you must watch Netflix, why not get a mini trampoline or an exercise bike and work-out while you’re watching it. The TV is a great distraction, and before you know it, you will have done half an hour.

Swap Cigarettes for E-Cigarettes (for now)

E-cigarettes aren’t entirely risk-free, but experts estimate that vaping is at least 95% less harmful than smoking cigarettes. E-cigarette vapor contains some potentially dangerous chemicals also found in tobacco smoke, but at much lower levels. You can even get some great flavors too and avoid the traditional smell of smoking. Have a look at Daniel Fung of Watertown CT for more options. This may be a good transition to quitting altogether.

Swap white rice for brown or ‘cauli-rice.’

Brown rice is better for you because it has more fiber than white rice, but Cauliflower rice is another excellent option if you want to reduce calorie intake and up your veg count, too.

Swap fruit juice for the fruit itself

Next time you go for a glass of orange juice, it might be worth a re-think. Fruit juice is high in natural sugar, and it’s missing the fiber that the fruit provides. Drinking a glass of orange juice means the fruit’s sugars are more readily available and more easily absorbed by the body than just eating the fruit itself.

Make the swap for a healthier lifestyle

When you’re wanting to start living a healthier lifestyle, it can be overwhelming. Instead of quitting everything cold turkey, start making small swaps here and there. It will add up and your body will thank you!