Quantcast
Channel: Fitness Archives - Sage Grayson, Life Editor

5 Sports to Boost Your Physical and Mental Health in 2022

0
0

Sports can benefit your physical health, but they can also improve your mental well-being.

Consider adding more sports activities to your schedule in 2022 to feel healthy, strong, and capable.

Here are 5 sports to boost your physical and mental health.

Basketball

Basketball can be played with friends and family, is low impact and easy on the joints, and is an excellent choice for older children and adults looking to stay fit. 

It’s also a fast-paced game, requiring quick reactions and lots of running, and can help you burn many calories in one session. Basketball improves cardiovascular endurance, muscle strength, and flexibility.

Indoor basketball is played at school gymnasiums or local sports clubs, indoors on spring floors, usually consists of two 20-minute halves, and has 8-foot baskets (smaller than standard goal).

Outdoor basketball is played in open spaces such as playgrounds or small courts, outdoors on hard surfaces, usually consists of two 25-minute halves, and has 10-foot baskets (standard goal height).

Tennis

Tennis improves cardiovascular endurance, stamina, and strength. Michael Ducote Tennis helps build agility and mental toughness because the speed of a tennis match is an intense workout session.

Lawn courts are common versions of tennis played with a ball that bounces up to 52 inches. 

Clay courts are similar to lawn but have more grip than grass.

Hard courts are concrete or asphalt surface, the ball bounce is lower, and the ball moves faster and is harder to hit.

Running

Running is an aerobic exercise you can do practically anywhere. It’s a high-intensity workout for improving cardiovascular endurance, muscle strength, and speed.

There are no or low costs to running, and all you need is a pair of shoes and somewhere to run. Running also releases endorphins, the “feel good” hormones, so it’s perfect when you’re feeling stressed.

Cycling

Cycling improves cardiovascular health and muscle strength. It’s low impact for people with joint problems and can be done indoors or outdoors. 

Road bikes are for racing long distances on smooth surfaces such as road or pavement.

Mountain bikes are for off-road racing and riding.

Hybrid bikes are between a street and mountain bike and ideal for medium distance rides such as commuting to work or school.

Swimming

Swimming can be done almost anywhere there’s water and is easy to exercise your whole body and improve cardiovascular endurance and muscle strength. 

It’s also low impact and is less likely to cause injuries than running and other high-impact sports. The strokes used in swimming work specific muscles more than others (for example, the butterfly is great for arms and chest).

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post 5 Sports to Boost Your Physical and Mental Health in 2022 appeared first on Sage Grayson Life Editor.


Editor’s Notebook 256

0
0

The Editor’s Notebook is my place to share the things I’m loving this week and other random links that have caught my eye. Enjoy!

What I’m Loving This Week

I Broke My Book Buying Ban and I am Not One Bit Sorry. Same, same.

5 Questions to Get You Unstuck from Your Worries. So helpful. What do you need right now?

5 Easy Ways to Sneak Exercise Into Your Daily Routine When Things Are Busier Than Ever. Start small and easy.

5 Ways to Practice Detachment, the Skill That’ll Get You Through the Day. Pause before you make any decision.

Your surface area of concern. Here’s your reminder that most things don’t need your attention.

20 Things To Do Instead of Scrolling Through Your Phone. Uh, I’m sharing this for a friend.

How To Craft A Winter Wind-Down Ritual For Better Sleep & Happier Holiday Feels. Perfect for a cozy night!

I Tried Taking a Midday Walk for a Month. I started doing this too, and it’s increased my productivity and energy.

10 Ways To Save Money During the Holidays (Without Missing Out). Have fun without breaking the bank.

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post Editor’s Notebook 256 appeared first on Sage Grayson Life Editor.

I Survived a 30-Day WELLNESS CHALLENGE | Clever Fox Planner Review

0
0

I do a lot of nutty things.

What can I say? I’m a little impulsive when I think of an exciting new idea. Squirrel!

But willingly doing a health and fitness challenge during the hustle and bustle of the holiday season was one of my less-than-smart endeavors.

Somewhere around the third week of nursing my aching feel and eating yet another salad, I began to wonder if it was all worth it.

It wasn’t until I stepped on the scale weighing less on January 1 than I did on December 1 that I realized I was stronger than I thought.

Losing weight over the holidays had NEVER happened to me before. And I gotta say, that was a sweet Christmas present to myself.

Watch today’s video to see the big results I got from a 30-day challenge using the Clever Fox Wellness Planner.

In This Video

  • Why I spent December counting calories and exercising instead of eating cookies on the couch (mostly).
  • The 4 privileges I have that made it easier for me to complete a wellness challenge.
  • My final results from 30 days of editing my food, fitness, and mindset.

Time Stamps

0:00 Intro
2:25 Planner flip-through.
8:53 My goals for this challenge.
14:12 Disclaimer!
14:53 Week 1
21:44 Week 2
23:36 A talk about privilege.
26:37 Week 3 and my pre-established positive habits.
33:55 Week 4
34:41 My results.
36:16 Pros for the planner.
37:03 Cons for the planner.
38:30 Your homework

Mentioned In This Video

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post I Survived a 30-Day WELLNESS CHALLENGE | Clever Fox Planner Review appeared first on Sage Grayson Life Editor.

Spend Time Outside to Boost Your Productivity

0
0

There’s an endless amount of content to access on computers, phones, and other screens, and it’s easy to forget to go outside and reconnect with nature.

Being outside gives you space to reflect, helps you remember what you enjoy about your work, and increases productivity by allowing your brain time to relax.

Physical Benefits

Physical exercise is essential to productivity, especially if you work inside at a desk with minimal movement. Exposure to sunlight, breathing fresh air, and using your body and mind are necessary for a modern work environment. 

Spending time outside and exercising helps decrease cardiovascular diseases like heart attacks and strokes because it increases heart rate variability and relieves stress by increasing blood flow to your brain. 

A short walk at lunch improves your productivity, and hiking and climbing can relax your brain and get your body moving. You enjoy the entire process from gathering supplies to making your gear with websites like Rockywoods. Spending time outdoors lowers stress hormones, letting you return to the workplace relaxed and ready to focus. 

Emotional and Mental Benefits

Time away from your laptop and phone alleviates stress and allows you to reflect without any distractions. If you’ve been working on a project or problem non-stop, then distancing yourself for a moment might help you find a solution. 

Even spending time in your own yard increases joyful feelings, lessens anxiety, and prepares your for your work. Spending time outdoors improves productivity by up 45% by allowing your brain time to rest and rejuvenate itself.

Effect on Your Productivity

Taking a break outside may seem counterproductive to your work, but this kind of thinking leads to burnout. Step away to relax your brain and get a different perspective. Not overworking yourself gives you the rest you need to work more efficiently.

Spend time outdoors every day so it becomes the default rather than a last resort, helping you stay positive. It can also help memory retention, concentration levels, and spark inspiration.

The benefits of regular time outside are numerous and well documented. Even being outside during your lunch break or walking home can improve your mood and attitude.

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post Spend Time Outside to Boost Your Productivity appeared first on Sage Grayson Life Editor.

Editor’s Notebook 260

0
0

The Editor’s Notebook is my place to share the things I’m loving this week and other random links that have caught my eye. Enjoy!

What I’m Loving This Week

4 Organizing Habits to Ditch in 2022 (and 4 to Start). Simple, fast ways to get your life together.

Here’s How to Celebrate Valentine’s Day, According to Your Zodiac Sign. I especially like mine, take a fun class!

7 Simple Habits That Can Fix 80% Of Your Problems. You don’t have to do a lot, just focus on the things that really count.

Shake It Off — and Other Quick Physical Ways to Squash Anxiety. My favorite: dance it out.

The Goal-Setting Session I Hold With Friends Four Times a Year. Great idea to set goals and bond with your friends.

Organize Your Desk Mess With These 12 Hacks. Throw out those dried-up pens already!

New Year, New Budget: 8 Tips to Start Your Financial Year Off Strong. Good advice for saving, sticking to a budget, paying off debt, and more.

Why I Keep Failing Reading Challenges, But I Still Try. Same, same.

22 Ways to Make Cooking Easier (and More Fun) This Year. This is one of my goals too!

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post Editor’s Notebook 260 appeared first on Sage Grayson Life Editor.

Boost Your Career and Fitness as a Personal Trainer

0
0

Are you interested in taking your career in an exciting new direction while also benefiting your health?

A career where you’re stuck behind a desk all day can negatively affect your fitness, so choose a career where you’re on your feet such as becoming a personal trainer.

Personal trainers are active most work days and enjoy more freedom than people in typical desk jobs. Here are ways to boost your career and fitness as a personal trainer.

Get In Shape 

Be sure to get fit and get in shape because your body is part of your business image. Your appearance can attract or repel your potential clients so you must look the part.

If you look fit, then your clients will assume your methods work. Find a diet and exercise routine that works for you so you can be a good role model to your clients. Also, get enough sleep to maintain your energy and focus. 

Find the Energy 

Sitting in chair all day is less stressful on your body than being a personal trainer. Maintain your energy levels so you can run your business, help your clients, and achieve your goals. Eating the right foods can fuel your body, and supplements can help too.

Find a popular supplement brand to boost the health of your body and mind. 

Consider Qualifications 

The best personal training qualifications give your clients a reason to trust your expertise. You don’t need qualifications to work as an independent personal trainer, but it can help your marketing or give your resume a boost for full time positions as a fitness professional. 

Become Your Greatest Supporter 

You are the face of your business, so build up your personal brand. Be active on social media and connect with your ideal audience. The majority of your content shouldn’t be promotional, but instead offer real value so people will engage with you and your social media marketing

3 Simple Steps to Become a Productivity Superstar

Dump your excuses, transform your habits, and become the most productive person you know.

The post Boost Your Career and Fitness as a Personal Trainer appeared first on Sage Grayson Life Editor.

Reframing Your Life Experiences In a Positive Light

0
0

Everyone experiences negative things in their lives that can affect our sense of well-being, happiness, and positivity.

While you can’t change every bad situation, you can change your thoughts and mindset to “reframe” those experiences in a positive light.

Business owners may research tasks like tile sealing to safeguard your workplace premises against damage over time. This could be seen as a great opportunity to enhance and improve your business or a tiring chore. How you choose view your circumstances can radically change the experience you have.

Here are tips for reframing your life experiences in a positive light.

Make a Positive Choice

A common thought is that we “have to do” things we don’t want to do in our lives. Sometimes this is true, but you have the choice to see it in a more positive way so you can get through it.

If you dislike your work and think, “Why do I have to do this?” then remind yourself that you have other choices such as sleeping in or quitting your job. They may be scary or uncomfortable choices, but they are still possible choices.

There may be other things you value about your work such as being paid so you can pay rent and buy groceries. Reframing your thoughts gives you personal agency.

Set Daily Rituals

When you feel exhausted, everything seems pointless, disheartening, and negative. Your job may seem tedious and dull, or an event you were looking forward to now seems pointless and hollow.

Daily rituals help you reframe your challenges in a positive light. Starting your day with a cup of coffee, dancing, or listening to upbeat music can shift your entire outlook in a positive direction.

Practice Gratitude

Gratitude can shift your attention away from unhappy things and toward a positive perspective.

You may feel irritated and exhausted, but spending a few minutes sitting down and creating a mental gratitude list can make you feel better quickly.

Stay Active

Regular physical activity can stop feelings of stagnation and negativity. Simply going for a walk or doing yoga exercises can have a big impact. Just choose a form of physical activity that you actually enjoy.

Physical activity is associated with a heightened sense of well-being and can help you get out of a negative rut.

The Editor’s Toolkit

  • Free Workshop: 3 Simple Steps to Become a Productivity Superstar
  • 25+ Printable Worksheets
  • 6 Life Editing Ebooks
  • My Favorite Books and Resources

The post Reframing Your Life Experiences In a Positive Light appeared first on Sage Grayson Life Editor.

5 Surprising Ways to Have More Energy All Day | Why Am I Tired All the Time?

0
0

It’s Friday the 13th, and those of you who believe in superstitions may be having a bad day.

But you don’t need to break a mirror, step on a crack, or come across a black cat to feel like you’re living under a dark cloud.

  • Maybe you’re stuck in a rut.
  • Maybe you barely have enough energy to drag yourself home after a long work day.
  • Maybe your motivation grew wings and flew away a long time ago.

Wake up, Life Editor!

I’m sharing my best strategies to help you clean up the cobwebs in your head and get back on track toward your big goals. It’s not an espresso, but it’s just as effective!

Watch this video to learn why you’re tired all the time and 5 surprising ways to have more energy all day.

Subscribe to my YouTube channel. It’s free!

3 Simple Steps to Become a Productivity Superstar

Dump your excuses, transform your habits, and become the most productive person you know.

The post 5 Surprising Ways to Have More Energy All Day | Why Am I Tired All the Time? appeared first on Sage Grayson Life Editor.


5 Healthy Habits to Try at Home

0
0

You might have goals for every area of your life: health and fitness, career, money, relationships and more.

Instead of focusing on the ultimate big goal you want to achieve, break it down into doable habits. A small daily action can build positive results over time so you can be successful without the usual overwhelm.

Try these 5 healthy habits this week to make your goal plan easier.

Meal Planning 

Meal planning can help you lose weight and support your mental health and well-being. Thinking about what you will eat before meal time and before you’re hungry will prevent you from making poor decisions such as eating whatever is available regardless of whether it fits your healthy lifestyle.

Determine what healthy eating habits you want to create. Some people may prefer the traditional 3 meals per day, while others like a single large meal, and others prefer many small meals throughout the day.

Then choose the specific foods and specific meals that fit into your plan, and map it out ahead of time in your calendar or planner.

Energy Monitoring 

Healthy habits aren’t just healthy eating and pampering sessions to increase your happiness. They also include sustainability practices to support the planet. Read more about sustainability practices and energy issues at Abe Issa solar. It’s reliable and progressive writing. 

You can easily change your energy consumption patterns in your home without sacrificing comfort. Simply use a smart meter to monitor usage and make sure you unplug standby appliances and use LED lights if possible. 

Exercising 

Many people claim they never have enough time for exercise. Try shifting your perspective from a goal-orientated one to a more disciplined approach. You don’t need a lot of time to enjoy the benefits of exercise.

Work out when you have the energy and time, but don’t stress about trying to do too much. Find natural pockets of time in your day or week for exercise. Even 5 minutes of walking or simple stretching counts.

Meditating 

Meditation is has many benefits including calming your mind, helping you focus, and decreasing anxiety. But if you want the true benefits of meditation, it must be a regular part of your routine. 

Try mediating for one minute every morning, then build up to 5 minutes, then 10, or whatever amount of time feels good to you.

Regular Sleep Schedule 

Sleep is important for optimal health and wellbeing. During the night, your brain organizes thoughts and memories, helping to consolidate them. Without this process, you can become anxious and depressed. Make proper sleep a priority in your life by going to bed at a regular time every evening. 

3 Simple Steps to Become a Productivity Superstar

Dump your excuses, transform your habits, and become the most productive person you know.

The post 5 Healthy Habits to Try at Home appeared first on Sage Grayson Life Editor.

“That Won’t Work for Me.” Fitness Trainer Edition

0
0

Today, we’re continuing my series “That Won’t Work for Me” focusing on different types of business owners and how my new program Goodbye 9-to-5 can help them earn a full-time income.

Next up, fitness trainers!

My client “Ellie” was tired. SO. TIRED.

As a fitness trainer, she spent most of her days loading her car with yoga mats, resistance bands, and hand weights before driving all over town to her clients’ houses.

These individual, private lessons paid well, but she only charged for the hour-long class, not the driving and hauling and unloading and more.

Ellie was a sought-after personal trainer, but she rarely had time for the most important people in her life including her husband, daughters, and rambunctious dog.

Yep, she was “feeling the burn” . . . of major burnout! 

When we started working together, I demanded that Ellie finish up with her remaining one-on-one clients and then switch to a more sustainable business model.

We designed a group program with a virtual membership portal where her clients could log in to watch pre-recorded fitness videos. Now Ellie could record her workouts in her beautiful backyard and spend most of her time at home with her family instead of on the road.

With this group model, she could teach more clients all over the world, offer more interesting content, and not drain her physical or mental health.

Are you bending over backwards to please your clients? 

Consider this a sign to put yourself first!

Apply now for Goodbye 9-to-5 where you’ll learn how to set strong boundaries with a high-ticket, high value offer. 

Thanks for reading this edition of the “That Won’t Work for Me” series.

Previously in the series:

How to Double Your Income In 12 Weeks

How to make BIG money with your business faster than you ever thought possible.

The post “That Won’t Work for Me.” Fitness Trainer Edition appeared first on Sage Grayson, Life Editor.





Latest Images