Why morning workouts might be your best workouts

Why morning workouts might be your best workouts

The best time to work out is whenever it’s best for you and your schedule. However having said that, there are a lot great reasons – with some science to back it up – for working out in the morning. Here are five important reasons why you should work out in the morning.

Morning workouts tend to become a healthy habit. 

Speaking from experience (and there’s data to back it up), if you add working out as part of your regular morning routine, you’re more likely to do it and be consistent with it. Distractions to stop you from exercise are far less likely than if you wait until the end of the day when you might be tired, running late at work, or headed to a social activity. Our advice? Set out your workout clothes the night before, put them on first thing in the morning as soon as you get out of bed, and get going!

You’ll consume fewer unnecessary calories. 

A study published in the journal Medicine & Science in Sports & Exercise found that morning exercise might make food less appealing to you. The Brigham Young University researchers showed images of food to two groups of women: those who exercised in the morning and those who did not. The morning exercisers (45 minutes morning workouts) were less interested in images of food than women who skipped the workout. Those who worked out in the morning also did not consume more food than the other group throughout the day.  

Pre-breakfast workouts can be beneficial for burning fat and sugar. 

There’s plenty of studies to indicate that you not only burn more fat with a morning workout, especially if you do it before eating, but it’s also good for your sugar levels. In one study out of Belgium, three groups of young men were studied. The sedentary group gained weight, developed insulin resistance, and added new fat cells. The men who exercised after breakfast gained about three pounds each and developed insulin problems. However, the men who worked out in the morning before eating gained almost no weight and retained healthy insulin levels. They also burned more fat throughout the day than the other men. A 2013 British Journal of Nutrition study found exercising on an empty stomach can burn as much as 20 percent more fat than when a meal is eaten first. (Keep in mind that some people get lightheaded if they don’t eat before working out. In that case, have a light breakfast, wait a while, then exercise.)  

You’ll sleep better at night. 

Having trouble sleeping? Stop exercising at night. Evidence shows evening exercise is more likely to keep you up at night.  The National Sleep Foundation says those who work out early in the morning experience deeper sleep cycles and “spend 75 percent more time in the most reparative stages of slumber than those who exercise at later times that day.” So, what are you waiting for? Lay out tomorrow morning’s workout clothes tonight!

It’s good for your blood pressure.

If you want to lower your blood pressure, do morning workouts for at least 30 minutes a day and add breaks in sitting all day. A study by the Baker Heart Institute in Australia in collaboration with the journal Hypertension (published February 2019) found that a morning workout supplemented by breaks in sitting throughout the day lowered blood pressure. The study found that morning exercise lowered the blood pressure for “a good portion of the day among older adults who are obese or overweight, especially women”. A half an hour of moderate-intensity walking in the morning reduced the average 8-hour blood pressure by 3.4/0.8 mm Hg.

One last bit of morning encouragement: Bringham Young University researchers found that people who work out in the morning end up being more active in general. And as we’ve said, you’re more likely to make exercise a habit if you do it in the morning, but any time you can get in a workout is the best time – whether that’s first thing in the morning, afternoon, or evening. The most important thing you can do is find a time to exercise, write it into your schedule, and watch it turn into a habit. 

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Create an Evening Self-Care Routine

Create an Evening Self-Care Routine

You have probably read a lot of creating morning routines to set your day up for success. We even have an article on our site all about adding the Miracle Morning to your life her at Fave Lifestyles. A morning routine is awesome and totally necessary, but what about an evening self-care routine that ends your day on a good note? We think that is necessary as well. Here are the things we think you should think of including in your bedtime routine.

Get Away from the Screens

First, and most important, get away from screens 60 minutes before you are going to sleep. The light off of screens delays sleep. So, if you are looking at your phone while you are lying in bed, it will take a while to fall asleep.

Reflect on the Day

We all have good days and not so good days. Often, when we craw into bed our minds are still going a mile a minute and it is really hard to unwind. Journaling is a great way to unpack the day, do some reflection and attempt to let it all go. After you have gotten your thoughts out of your head and onto paper it is easier to relax and go to sleep.

Bed Time Beauty Routine

An evening beauty routine is just as important as your morning routine. It is necessary to take your make-up off and brush your teeth but you can also add something else in that you enjoy like a bath, a face mask or simply putting lotion on that you love. Choose something that is a little treat and you will want to do every night.

Create A Calming Sleep Space

Spend some time and money creating a lovely and calm sleep space. We spend a large portion of our lives in bed, so make sure you have a good matters, pillows and great linens. You can also find lovely linen sprays that have calming scents like lavender that relax the body.

Wind Down Activity

Choose an activity that helps you wind down before sleep. Reading is a great activity to calm down the brain and relax. You can also listen to soft music or a sleep story, something that really helps your brain slow down and prepare for sleep.

By creating a bedtime self-care routine, you reward yourself for another great day and set yourself up for a great night sleep!

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What is Hygge and How to Add it to Your Life

What is Hygge and How to Add it to Your Life

If you spend any time online you may have come across the Danish concept of living Hygge. Today we want to explore this idea and give you some ideas of how to incorporate it into your life. Pronounced “hoo-ga,” this Danish concept cannot be translated to one single word but encompasses a feeling of cozy contentment and well-being through enjoying the simple things in life. So, how do you add more hygge to your life? Here are some simple suggestions that would be easy additions to any home.

Lighting

Use candles and lamps to create warm and comforting lighting throughout your home. When Danish people are asked about what makes up Hygge in the home lighting is top of the list. Through the use of candles and lamps you can create a cozy feeling space that invites you to curl up and relax.

Create Coziness

Another way to inject hygge into your home is to create coziness through your furniture, throw blankets and pillow. You want your space to feel like it is begging for you to grab a book, a cup of tea and snuggle up under a soft blanket.

Get Together With Friends

Not only is hygge about being cozy in your home, it is about spending time with those we love. You don’t have to throw huge parties or over the top gatherings. Instead create intimate social gatherings in your home. Invite a friend over to catch up and have a glass of wine by a roaring fire. Create a monthly dinner club where everyone brings a dish. The goal is to have time with your friends not spend a fortune.

Get off Your Devices

This goes hand in hand with getting together with friends. Get off those devices! I cannot tell you how many times I am in a restaurant and see a group of friends who are all looking at their phones. Be present with the people who are spending time with you. Nothing on your phone is as important as the people in front of you.

Remember that living hygge is about living simply. It is not about being extravagant but in taking pleasure in the things in life that really bring you happiness. Look at your home and think about using it for living instead of a place to store a bunch of stuff you do not love. Look at your home and your life and see where you can create some hygge in your life.

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How to respond when a potential client says you are too expensive

How to respond when a potential client says you are too expensive

Sales is the most important part of any business. Without sales, you have no client, which means you have no business. Even though it is a vital part of your business, for most it is their least favorite part. There is a constant fear of rejection, feeling like you are being pushy or too “salesy”. The reality is to have a thriving business you need to be good at sales.

I really enjoy speaking about sales with other business owners and the biggest question I hear is: what do you say when a prospective client says your services are too expensive?

First of all, the price is hardly ever the real issue. In some cases, a person will simply not be able to afford what you offer, but it is more likely one of the two following reasons:

  • They are not seeing the value in your offer
  • They think you are the same as a cheaper option they have found elsewhere

So, how to respond to these objections?

Focus on Your Value & Expertise

During the sales process avoid focusing on price. This is your chance to demonstrate why what you offer is the answer to their pain point. If after you have presented all this the answer is you are too expensive as some follow-up questions about what they would pay to solve their stated problem? Whether they buy from you or not, the follow-up conversation will tell you if you explained the value of your offer well, or if they are price shopping.

Offer Less (If You Want)

Another option is to reduce the services you are offering to reduce the price. I never recommend discounting your prices and offering the same level of service, but you could reduce your offer to bring down the price. Only do this for clients you really want to work with and who might move into your full price offering later.

Move On

Finally, you can simply move on. Some prospects are truly price shoppers and no matter how much good your product or service could do in their life or their business they will never be a client. This is OK! It is better to get a clear no and free your time for other clients who will see value in you and what you offer.

My method is to spend the most time in the sales process educating and qualifying why you are the best choice based on your offering, not your price. You want your potential clients to decide based on what is the best product or service for their need, not based on price comparison. Rushing to the close of a sale does not allow your potential client time to realize you are the best decision because of your offering and expertise, not because you are the cheapest price.

about

Danielle LaFleur

Danielle is a serial entrepreneur and has been creating and running businesses for over 20 years. She currently operates Easy As Pie Design, a website design firm and Build Your Mastermind, a business consulting agency.

Danielle has been featured in over 30 publications, worked with National Geographic in over 50+ countries, and has created a process for extracting an ROI from an ROE in training and development which is currently being used in over 100+ corporations.

Danielle encourages all of those that work with her to deep dive into their values, maximize those natural talents and skills, and create the life they have always dreamed of. She is a full believer that when you align yourself with who you are meant to be, there is an opportunity around every corner.

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What is Intentional Living & How to Do It

What is Intentional Living & How to Do It

You may have heard a lot of talk about intentional living or being intentional. It is a popular concept right now and although it may seem like a new fad it is really a great way to appreciate the life you have while working toward the life you dream of.

What is Intentional Living

Intentional living has been defined as any lifestyle based on an individual or group’s conscious attempts to live according to their values and beliefs. These can include lifestyles based on religious or ethical values, as well as coaching, personal transformation, and leadership training. (Wikipedia)

To put it into simpler words it is living a life that fulfills and enriches you every day. This means focusing on the things that matter and letting go of the things that don’t.

Why It is an Important Practice

Intentional living is the quickest path to getting rid of the stresses and pressures that weigh on us every day but we think are just a part of life. If you are living intentionally, you say yes to what you love and no to what brings you down. Now, you can’t say no to everything you dislike! Laundry still needs to get done and you have to do certain things that may not be at the top of your fun list, but there are things that are 100% in your control to be intentional about.

Let’s take the example of having a hectic morning. If your day starts with your kids waking you or your alarm goes off with just enough time to through yourself together and get out the door, you are setting your day up to feel rushed. If you change your morning to a more intentional routine, where you have time to read or journal or exercise you are changing the tone of your morning. You can create a routine around what is important to you and do it intentionally every morning.

Being intentional means taking stock of what you want your life to look and feel like and figuring out ways to move toward that goal. It also means adjusting other activities in your life that are not serving your goal. Do you want to spend more time with your family but you are too busy with outside obligations? By intentionally choosing where you spend your time you can create the time for what you want to fill your life with.

Five Ways to Be More Intentional In Your Life

  1. Create a morning routine to start your day off right (link to MM post)
  2. Express gratitude every day, it can be easy to take what we have for granted. By appreciating what we have you shift into a grateful mindset.
  3. Create keystone habits. These are small habits you do every day like making your bed, working out in the morning. These foundational habits help create a day full of intentional actions.
  4. Write a letter to your future self. This letter should outline what you want your life to look like. How you spend your time, where you volunteer, etc. Use this letter to guide the choices you make. If something does not line up with your letter, think carefully about taking on that obligation.
  5. Create time in your life. Living Intentionally is not meant to give you more time to accomplish more. When we are overscheduled, we can lose sight of our intentionality. Make sure there is white space in your life to just be.

When you are evaluating your life and trying to be more intentional remember that how we spend our days is how we spend our life. By creating more intentionality, we can spend more time on the things and with the people we love and this makes for a happier and more fulfilling life.

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Creating a Visibility Strategy for Your Business

Creating a Visibility Strategy for Your Business

Business owners at all levels are usually looking for more visibility. You may be just starting out and need all the visibility, or you are looking to launch a new service and need more visibility around your new idea. No matter what level of business you are at, having a good visibility strategy will help reach your goals.

Local activities should be the first place you start. Often, local markets are overlooked because there is an idea that online is more effective and far-reaching. In reality, your local market may be your best audience. You are more likely to meet people in person and increase the know, like and trust factor which increases the speed of the sales cycle. Some local visibility activities you could implement are:

Speaking

Speaking at local events such as networking groups, local conferences and classes can get you in front of your ideal client and allows you to meet potential clients face to face.

Sponsorships

Finding a place to add your business as a sponsor can be a great place to gain visibility. You want to make sure you are sponsoring something that aligns with your business and will get your name in front of your target market.

Networking

Good old-fashioned networking might not sound glamorous, but it is still effective and necessary to grow your visibility. Find groups that you think your target market will be attending and get involved.

Online Visibility is step two in your strategy. In addition to having an online presence via social media, your website and blog there are many opportunities to not only be seen online, but be viewed as an expert in your field.

Podcast Guest

Being a guest on a podcast is a great way to get in front of a group of your target client if you are on the right podcast. Research podcasts that you think your ideal client would be listening to and listen to a few episodes. If it is a good fit, then find out how the podcaster finds their guests and follow the process.

Online Summits

An online summit is similar to a conference, but all online. So, you can be a speaker but avoid travel costs. There are online summits all over the internet, so you want to do some research to find the right one for your market.

No matter what stage of business you are at a good visibility plan is key to moving you toward your goals and increasing your pool of potential clients who would love to work with you.

about

Danielle LaFleur

Danielle is a serial entrepreneur and has been creating and running businesses for over 20 years. She currently operates Easy As Pie Design, a website design firm and Build Your Mastermind, a business consulting agency.

Danielle has been featured in over 30 publications, worked with National Geographic in over 50+ countries, and has created a process for extracting an ROI from an ROE in training and development which is currently being used in over 100+ corporations.

Danielle encourages all of those that work with her to deep dive into their values, maximize those natural talents and skills, and create the life they have always dreamed of. She is a full believer that when you align yourself with who you are meant to be, there is an opportunity around every corner.

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Decluttering and Organizing Your Home for Spring

Decluttering and Organizing Your Home for Spring

Has anyone been watching Tidying Up on Netflix? Decluttering and getting rid of things that do not bring you joy is all the rage right now. To the point, that second-hand stores have been overwhelmed with donations and if you are a thrifter it is a great time to be out shopping.

Even if you are not ready to go full Marie Kondo on your belongings, spring is a great time to clean out unwanted items and start the new season with a clean and decluttered home. We have a simple strategy for decluttering and organizing room by room.

Empty the Space

The first step is to pick a room and completely empty the space. It may seem like a lot of effort, but by removing everything from the room you avoid just creating piles and burning out. So, empty the entire space and start from scratch.

Create a Vision

Your next step is to figure out what your vision is for the room. Are you turning a guest room into an office? A family room into a guest room? Before you start filling your room back up with stuff have a clear vision of your end goal. If you do not have a clear vision your room will end up right back where you started, cluttered and full of stuff you do not actually want.

Sort, Sort, Sort

Next, start sorting everything from the room into two piles; keep and out the door. The things in the keep pile will either go back into the room or will be found a home somewhere else in your house. The out the door pile are items that will either be leaving in the trash or you will donate or sell.

Deal With the Out the Door Pile

Although you may want to get right to organizing the room you should start with the out the door pile. Sift through and determine what is trash, what could be useful to someone else and what is valuable enough to sell. From here take out the trash, make a trip to a thrift store and list or consign what you want to sell.

Rebuild and Organize

Finally, you start working on your room. Bring in items from your keep pile that help you achieve your vision for the room. When you bring an item in, make sure it has a place in the room. No piles in desk drawers and unsorted boxes hidden in the closets. Every item needs a home. If there are items in your keep pile that did not make the new room but still need a home, find a place for them somewhere else in your house.

This process may be time intensive based on the size of the room and the amount of stuff you have, but it is well worth the effort. It is very freeing to have less clutter and start the spring season with less stuff you do not need in your life.

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Forgiving Yourself Before You Can Forgive Others

Forgiving Yourself Before You Can Forgive Others

As a Forgiveness Coach and author of the book Forgive Yourself, Brenda Reiss believes that forgiveness is a truly sacred act. She knows from experience that no matter how far we’ve been or how far we have left to go, forgiveness can transform our pain into peace and free us to live unapologetically joyful lives.

For Brenda, life has been a series of painful trials. As a survivor of abuse, addiction, divorce, major health issues and more, she’s risen from the ashes of these experiences to discover that recovery is not a destination– it’s a process. Through the healing process, it is the forgiveness work that forever changed her from victim into victor in the story of her life.

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How to set S.M.A.R.T Goals

How to set S.M.A.R.T Goals

Goal setting in business is the most important thing we do as entrepreneurs. As the CEO’s of our companies, we are the visionaries and our plans direct the course of the business. Whether you are a solo entrepreneur or you lead a team, your goals and plans should be clear and measurable so that they offer a clear direction for you and your team.

A tried and true way to set the right kind of goals is to make sure they are S.M.A.R.T. Let’s break down what that means.

Specific-What exactly do you want to achieve?
Measurable-How will you measure your progress?
Attainable-Can you actually reach this goal?
Relevant-Is this goal actually important to you? What is the objective behind this goal?
Timely-What is the deadline to reach this goal?

Examples of S.M.A.R.T Goals

When you are creating a SMART goal, start with your broad goal and then work through each element. Then, you can condense it all into a SMART statement.
Broad Goal: I Want to Grow My Business

  • Specific: I will acquire three new clients for my consulting business.
  • Measurable: I will measure my progress by how many new clients I bring on while maintaining my current client base.
  • Attainable: I will ask current clients for referrals, launch a social media marketing campaign and network with local businesses.
  • Relevant: Adding additional clients to my business will allow me to grow my business and increase my revenue.
  • Time-Based: I will have three new clients within two months.

 

SMART Goal

I will acquire three new clients for my consulting business within two months by asking for referrals, launching a social media marketing campaign, and networking with local businesses. This will allow me to grow my business and increase my revenue.

By following this goal-setting method, your goals are clearly defined, tasks are created and results are measurable. This allows you to to be clear with yourself and your team about tasks and expectations

about

Danielle LaFleur

Danielle is a serial entrepreneur and has been creating and running businesses for over 20 years. She currently operates Easy As Pie Design, a website design firm and Build Your Mastermind, a business consulting agency.

Danielle has been featured in over 30 publications, worked with National Geographic in over 50+ countries, and has created a process for extracting an ROI from an ROE in training and development which is currently being used in over 100+ corporations.

Danielle encourages all of those that work with her to deep dive into their values, maximize those natural talents and skills, and create the life they have always dreamed of. She is a full believer that when you align yourself with who you are meant to be, there is an opportunity around every corner.

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Maintaining Your 2019 Resolutions

Maintaining Your 2019 Resolutions

We are a few months into 2019 and if you are like most people who made resolutions or goals for the year you may have found you have lost some steam or have given up completely. Even if you feel like you are completely off track, there is still plenty of time to reach those goals. We have a simple plan to recommit and keep making progress throughout 2019.

Keep it Realistic & Attainable

Start by revisiting your resolution or goal. Was it something attainable? Or were you shooting for the moon? If our goals are too big it can be VERY easy to get discouraged. If your goal in 2019 was to run a marathon and you currently do not run that is a lot to accomplish to get from point A to point B. A more realistic and attainable goal might be to run a 5K. It may feel like a year-long goal should be huge, but a year is not that long and you have all of the other things you have to do in life in addition to working on your goal, so keep it realistic and attainable.

Break it Into Micro Goals

Once you have an attainable and realistic goal break it into micro goals. If we continue the example of running a 5k, start with walking for 30 minutes twice per week. This is a tiny thing that moves you closer to your goal and it completely doable. After you have done that for a couple of weeks, make another tiny goal to continue your twice per week walks but you run for one minute and walk for three. By creating tiny goals, you get a sense of accomplishment and keeps you wanting to move toward your goal.

Treat Yourself

When you reach your tiny goals treat yourself! Figure out what will motivate you to keep working. Is it a new book, a pair of shoes, a massage or a dinner at your favorite restaurant? Whatever you can do to incentivize yourself will help keep you on track.

Create Accountability and Support

It is a proven fact that if you have some sort of accountability you are more likely to achieve a goal. Simply telling someone about your goal increased the likelihood you will succeed. If you set up an accountability system with someone who you are checking in with your chances are even better. If your resolution was to write a book in 2019, maybe you find a friend or colleague to give 20 pages to once per week. If you know that someone is waiting to check in with you it is more likely you will stay on track.

Even if you have gotten off track with your resolutions, don’t beat yourself up! There is nothing magical about January 1. Every minute, hour, day, week, or month is a chance for a fresh start. As long as you are making some effort you are moving toward your goal and resolutions.

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