Becoming and Staying Awesome

Get your Morning Right!

Get up the first time your alarm goes off.

The snooze button can make people even more tired and frustrated. So, stop reaching out from under the covers and smacking the clock with wild abandon and take those extra five minutes to wake up rather than sleeping in another 5 useless minutes. A helpful tip is to place your alarm across the room, so you have to get up to turn it off.

EAT

It’s a standard piece of advice, but it bears repeating because so few people follow it. You can improve performance and concentration, increase strength and endurance, lower cholesterol, and simply enjoy better overall health.

Morning is a time many of us associate with chaos, urgency and hasty preparation for the rest of the day. Unfortunately, such frustrating beginnings can often result in a sense of disorganization that continues throughout the day, resulting in fatigue, irritability and reduced productivity. Take your time, friends… and rejuvenate each morning rather than struggle.

Drink Water!

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

• Gets rid of wastes through urination, perspiration and bowel movements
• Keeps your temperature normal
• Lubricates and cushions joints
• Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don't have enough clear water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

Exercise!

It’s only natural as a runner to want to run faster, to shave off seconds or even minutes from your PR, and to cover more miles in less time. And while the need for speed is natural—whether you’re just starting out or you’ve been running marathons for years—it’s not exactly easy. Sure, you can just push yourself to run faster, but there’s more to it than that.

Okay, you’re probably thinking, ‘How does moving your legs shrink those love handles?’ Well, the truth is there’s no way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.

As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.

Running and walking can be part of your interval training routine and do not forget to warm up and cool down if your take up running for weight loss.

Travel

Improve Heart Health

Studies show that men who did not take an annual vacation had a 20 percent greater risk of death and 30 percent higher risk of heart disease.2 Additionally, women who traveled at least two times per year had a significantly lower risk of having a heart attack than women who traveled every six years or more.1

Help Get those Creative Juices Flowing

According to Professor Adam Galinsky at Columbia Business School who studies the relationship between international travel and creativity, “foreign experiences increase…the ability to make deep connections between disparate forms.”1 Engaging in local culture – internationally or domestically – is critical to enhance creativity. Whether you’re looking to boost creativity in your work or personal life, travel might just be the key!

Feel Happy and Satisfied

Not only does vacation make people happy but the anticipation of vacation lifts spirits. In fact, according to a Cornell University study, the anticipation of a vacation is far more satisfying than the anticipation of receiving a physical possession.3