Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. Get the Body Like Crazy Rich Asians

    September 9, 2018 by

    Crazy Rich Asians is the new movie sensation directed by John M. Chu. THe movie was adapted from author Kevin Kwan?s best-selling book of the same name. The movie depicts Chinese-American Rachel Chu traveling with her boyfriend to Singapore to meet his family, where she discovers their extreme wealth.

    This movie is gaining attention due to its completely Asian cast. Hollywood tends to whitewash its casts by casting mostly white people in movies and a few African Americans. This movie celebrates Singapore and the culture and traditions of something other than American. The diversity in this film has people hoping that Asian-American actors will be bringing home more awards for roles they have played in this upcoming award season.

    Among other hot topics this movie is bringing up in conversation, one focuses around the chiseled body of Singaporean actor Pierre Png, which is fully seen in the beginning of this popular movie. The first scene including the 44-year-old actor shows him getting out of the shower. His near-naked body has garnered a lot of attention.

    Png admits that he wishes he had more time to train for the role, but with the little time he had, he was able to get fit. In addition to taking on a very strict diet and training with a personal trainer, Png admits he is naturally a bit scrawny. This means he had to gain a lot of muscle in a short period of time, only three weeks. He cut salt out of his diet as well as oil and he ate as much protein as possible- through food and supplements. He would carry heavy weights around with him during the day and he had his trainer help him work on the right muscles to attain such a sculpted body.

    Png says that the preparation for this scene was tough, but it was also manageable. He made sure to work out on alternate days and get sufficient rest in between his workouts. He also took his free time between shoots to exercise as much as he could. Even if he didn’t have the time or the space to workout, he would find somewhere and do some pushups until he ran out of energy or time.

    Png has an exercise room in his house that has a chin-up bar and gymnastic rings. He enjoys exercising as home during his free time.

    So, how do you get the body that Png did in just three weeks? You don’t have to do anything as extreme as he did, but you can easily cut out salt and oil and increase your physical activity. Additionally, it is important to focus on drinking only water and staying hydrated throughout the day. Try to get your protein from real, whole foods, but you can also do as Png did and seek out high-quality protein supplements.

    With these changes to your lifestyle, you are almost guaranteed to see a positive change in your body. Keep at it for more than three weeks and this lifestyle will become more of a habit than a chore. With time, you too could feel bold enough to stand in front of American in nothing but your underwear.

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  2. The Health Benefits of Gratitude

    September 8, 2018 by

    Gratitude is one thing that everyone has access to, yet very few people take advantage of it. Living a life of gratitude doesn’t cost time or money, but it comes with huge health benefits. By knowing the benefits of being grateful, you may be more likely to incorporate gratitude into your life so you can improve your health and wellness. In this article, you will learn more details about the benefits gratitude can provide.

    It Improves Your Physical Health

    Studies have shown that grateful people have fewer aches and pains in general and they report feeling more healthy than other people. Additionally, people who practice gratitude are more likely to be concerned with their physical health and take care of their bodies than those who don’t. They eat healthier foods, exercise more frequently, and have a higher likelihood of going to the doctor when needed, which likely contributes to their longevity.

    It Improves Mental Health

    Living a life of gratitude can help reduce a wide variety of toxic emotions, including anger, resentment, anxiety, envy, and regret. It also helps increase overall happiness and reduces symptoms of depression. Further, grateful people have more empathy for others, even when people are not being kind. Studies have shown that people who rank relatively high on gratitude scales are less likely to retaliate if somebody is negative toward them, even if they are receiving direct negative feedback. Grateful people tend to experience more sensitivity for other people and a lower desire to be revengeful.

    The ability to be grateful for everyday things can also increase your willpower, patience, and impulse control, which will all allow you to make more sensible decisions, even those regarding your health and finances.

    Additionally, gratitude is associated with more generosity. In fact, gratitude is a form of generosity because it requires you to offer something to someone else, even if it is simply a verbal “thank you”. Generosity is linked to happiness, meaning your brain is wired to increase your happiness when you perform acts of generosity, even if you will not get rewarded for it.

    There’s even scientific support for the fact that gratitude can act as an antidepressant. Gratitude triggers the release of chemicals in the brain that have antidepressant and mood-regulating properties, such as serotonin, dopamine, norepinephrine and oxytocin. It also blocks the impacts of cortisol, which is a stress chemical.

    It Benefits Your Relationships

    Having gratitude helps you build more relationships. Not only is saying ?thank you? good manners, but studies have shown that showing thanks can help you make new friends. In fact, thanking a new acquaintance for something makes the person more likely to want to have an ongoing relationship with you. This means that anything from thanking a stranger for holding a door for you to sending a thank you note to a co-worker for helping you with a project can lead to stronger relationships.

    Gratitude Improves Self-Esteem

    Studies have shown that gratitude increases athlete?s self-esteem, which in turn increases their athletic performance. Researchers have also found that gratitude reduces one’s tendency to compare themselves to those around them. This means that instead of becoming resentful toward others who are more successful or accomplished, people who are grateful can appreciate the great things that other people have done.

    Gratitude Improves Mental Strength

    Not only does gratitude reduce stress, but it can also help you overcome trauma. One study found that war veterans living a life with more gratitude had lower rates of PTSD. Additionally, gratitude was a major contributing factor to people’s resilience after the terrorist attacks on 9/11. Being able to recognize everything in your life that you can be thankful for, even when you are going through tough times, fosters resilience.

    To improve your gratitude and reap the health benefits from it, start a gratitude journal or start writing thank you notes to people who have made a positive impact on your life. You can also work on letting go of negativity and only focusing on the positive things going on in your life. While this may take some time and practice, it will help you become healthier in the long run and will allow you to live a happy and stress-free life.

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  3. The Calming Benefits of Controlled Breathing

    September 7, 2018 by

    Whether you breathe quickly or slowly, shallow or deep, it has an impact on your body, mood, immune system, and stress levels. Breathing is often done without thinking, it just occurs automatically, however, when you are feeling tense or stressed, you may be reminded to concentrate on your breathing or take a deep breath.

    Researchers recently discovered that breathing can impact your brain activity, as it is initiated by neurons in your brainstem. Certain neurons in the brain are linked to arousal, meaning there is a link between one’s breathing rate and emotional state. This study accidentally uncovered the neural circuit in the brainstem that plays a key role in the the connection between breathing and the brain.

    This circuit can be adjusted by changing your breathing rhythm, meaning that slower and more controlled breathing will slow down the activity in the circuit and fast breathing will increase activity, which then has an impact on your emotions. Common controlled breathing techniques like the 4-7-8 breathing method can regulate the circuit.

    Taking a deep breath during stressful situations is impactful, especially in controlling your blood pressure. Research shows that slowing down your breathing helps regulate your blood pressure through your heart rate. With time, controlling your breathing may lower your risk of having a stroke or an aneurysm, and can also decrease the stress on your blood vessels.

    By actually counting your breaths, you can help influence your emotions. Participants in a study were asked to count the number of breaths they took in 2 minutes, which in turn helped them pay attention to their breathing. Results showed that their brain activity became more organized than it normally is when they are not counting their breaths. This suggests that controlling your breathing may have an impact on other physical and emotional states.

    Further, your memory may also be impacted by your breathing. One study showed that the rhythm of one’s breathing impacts the activity in the brain that controls memory. The study showed that there was a difference depending on if people were breathing in or breathing out and if they were breathing with their nose or mouth. Inhaling through the nose specifically led to a greater memory of fearful faces. Also when inhaling, study participants were able to have a better recollection of specific objects. From this study, researchers believe that breathing through the nose generates more activity in the portion of the brain that controls emotions, which aids in the recollection of fearful stimuli. Additionally, inhaling may be linked to more activity in the portion of the brain that controls memory.

    Although it is still in preliminary phases, studies have also shown that controlled breathing can help boost immunity and metabolism. One study looked at the brain’s relaxation response, which is a method of engaging the nervous system to not default to the fight or flight response to stressful situations. Controlled breathing causes one’s body to have a parasympathetic response and can also improve one’s immune system resiliency.

    Additionally, this study found improvements in one’s metabolism and saw that people who did controlled breathing had more efficient insulin secretion, which leads to a more stable blood sugar level. If this is true, the results of this study add to the conclusion that doing controlled breathing not only works to fight stress, but it also can help improve one’s overall health.

    Small changes in your breathing techniques can lead to significant changes in your overall health. Different breathing techniques can possibly offer a variety of advantages to your body. Because of this, it is a good idea to practice controlled breathing and see which techniques work best for you and which ones you are the most likely to stick with in the long run. You can even pick a few and rotate with which ones you use to give yourself a variety of options. Controlled breathing exercises can work to reduce stress and decrease anxiety, whether they involve taking deep breaths or just counting smaller, more shallow breaths.

    Focusing on your breathing is a great way to improve your overall health. With many preliminary studies showing promising results, this is one thing that you can do to help your health improve that will cost you no money and very little time.

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  4. The Benefits of Ginger for Bad Breath

    September 6, 2018 by

    Hummus is a traditional Middle Eastern food that is now popular all around the world. It is made from chickpeas and named after the Arabic word for this ingredient. Hummus also has olive oil, garlic, sesame seed paste (tahini), lemon juice, and salt in it. Hummus is easy to make and goes well with many different types of dishes.

    Ginger is used in a lot of different types of cuisine and is known to have several health benefits. People use ginger in stir-fries, salad dressings, and even eat it plain because the flavor and fragrance is versatile and distinct.

    Ginger has been used for both traditional and modern medicinal remedies. There are about 1,600 species of ginger and some of them even produce tropical flowers. Both turmeric and cardamom are considered to be part of the ginger family.

    To keep ginger fresh, you can keep the ginger root in your freezer until you are ready to use it. Ginger can also be pickled, which works as a great palate cleanser when you eat it after a meal.

    Some people choose to use a dehydrator to create ginger powder to then use in smoothies or stir fries. To get various different tastes of ginger into your meals, you can add it into your ingredients both before and after cooking them.

    Ginger has been known to stimulate saliva flow, relieve an upset stomach, reduce nausea and diarrhea, and prevent gastrointestinal discomfort. New studies show that the chemicals in ginger may also be responsible for reducing or eliminating bad breath.

    There is a compound in ginger called 6-gingerol, which helps increase gastrointestinal transport, meaning it reduces the time it takes for food to go through your intestines. This is the same compound that encourages an enzyme in your saliva to break down and eliminate unpleasant odors. Not only does this freshen your breath, but it is also what helps ginger cleanse your palate.

    A team of chemists investigated ginger’s impact on bad breath and found that 6-gingerol is able to increase the enzyme sulfhydryl oxidase 1 in saliva very quickly– in fact, 16 times over in just a few seconds.

    Scientists have also looked at ginger’s ability to reduce motion sickness. Motion sickness is caused by conflicting sensory signals being sent to the brain, and while there are a lot of remedies for this problem on the market today, ginger is one of the all-natural remedies that has other valuable health benefits as well. In fact, studies have shown that taking just two capsules of powdered ginger versus taking a placebo delays the onset of motion sickness at about twice the rate.

    When it comes to the anti-inflammatory effects of ginger, studies suggest that because ginger contains the rhizome for reducing pain and inflammation, it may be a good idea to keep ginger in your spice and medicine cabinets.

    Ginger can also be used to treat asthma, which is a better and more natural way than using drugs that can actually increase the severity of asthma. It is also often used as a pain reliever due to its anti-inflammatory properties.

    Researchers believe that more research is needed to understand how food molecules can influence taste along with the biological interactions that the molecules have with saliva. Further, the discovery of the 6-gingerol component of ginger may give researchers a better direction to develop new oral hygiene products.

    While ginger is safe for consumption, it is possible for high doses to lead to mild upset stomach, fatigue, diarrhea, anxiety, or heartburn. If you take ginger on a full stomach, it should help reduce the chances of experiencing these side effects. Ginger can also interact with medications like anesthesia, anticoagulants, and analgesics, which can lead to a slower healing time for wounds, sun sensitivity, erratic heartbeat, bleeding, and sedation.

    There are many forms of ginger available, such as tinctures, tea, powders, oils, capsules, and foods derived from the ginger root. However, capsules with “super-critical extraction” are the best and most effective because they give you the effects of the purest ginger and will give you the greatest effect.

    It is best to take 100 to 200 milligrams of ginger every day for four to six weeks before starting to take more to reduce the risk of side effects.

    Start by putting a small amount of grated ginger root on your food, like salads or stir-fries, or put a few teaspoons of it in a pot of boiling water to create a brew. Studies have shown that when ginger is heated, it has a hypoalgesic effect, which helps alleviate pain up to 25% more effectively than a placebo.

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  5. Everything You Need to Know About Hummus

    September 5, 2018 by

    Hummus is a traditional Middle Eastern food that is now popular all around the world. It is made from chickpeas and named after the Arabic word for this ingredient. Hummus also has olive oil, garlic, sesame seed paste (tahini), lemon juice, and salt in it. Hummus is easy to make and goes well with many different types of dishes.

    The ingredients of hummus are blended together to form a creamy texture. Some people add even more flavors in to fit their own tastes. Because hummus is made mostly from beans, it has the potential to contain lectins, which are plant proteins that bind to the sugars in your body and attach to your cell membranes. Lectins have been proven to be associated with inflammation in the body and even autoimmune diseases. However, there are ways to reduce the negative effects of lectins in beans so you can enjoy hummus without worrying about any potential side effects.

    To make hummus, drain and rinse 2 cups of chickpeas. You may choose to remove the skin of the chickpeas or keep them on. Blend the chickpeas for five minutes after adding 2 tablespoons of extra virgin olive oil, 1/2 teaspoon salt, one garlic clove, 1 tablespoon tahini, and 1-2 tablespoons of filtered water. You can adjust the seasonings as you see fit before serving your hummus.

    One of the best things about hummus is that you can change the ingredients to create something new. Additionally, recent studies have shown that eating hummus on a regular basis helps increase your intake of dietary fiber, healthy fats, vitamins A, E and C, and important minerals such as magnesium, potassium, folate, and iron. This may help people manage their weight and maintain stable blood sugar levels.

    The ingredients in hummus are also individually healthy. Chickpeas can help manage insulin sensitivity, tahini can help improve your lipid profile and fight free radicals, extra virgin olive oil has healthy fatty acids and anti-inflammatory properties, and can even increase your heart health. Garlic also have several health benefits such as helping manage diabetes, reducing one’s risk of getting a tumor, improving heart health, and fighting bacteria in the body.

    Traditional hummus that is homemade has both vitamins and minerals as well as essential fatty acids. It is important, however, to watch how much hummus you consume on a regular basis because it is high in carbohydrates.

    Lectins may lead to health problems, especially if you suffer from thyroid dysfunction, diabetes, arthritis, heart disease, or obesity. To reduce the risk of damage from lectins, soak the chickpeas in water for 12 hours while changing the water frequently. Put baking soda in the water further neutralize the lectins and then rinse the beans before cooking them in fresh water.

    Cook the chickpeas on high heat for at least 15 minutes. Also, do not use any recipes that use dry bean flour because the dry heat that an oven gives off does not effectively kill all of the lectins.

    You can also use a pressure cooker to cook lectins. However, don’t use a slow cookers because these cook chickpeas on low heat, which can actually increase lectins.

    Try making hummus for yourself to see how versatile and delicious it is. Remember, it is high in carbohydrates, so avoid eating too much of it at once. Also, to reduce the lectins from the chickpeas, make sure that you soak your beans in fresh water and change it often so your hummus can be as healthy as possible. Make it part of a healthy meal or snack by dipping fresh vegetables in hummus or using it in sandwiches in place of mayonnaise.

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  6. The Detrimental Impacts of Fast Food

    September 4, 2018 by

    Many people struggle with unwanted extra weight and obesity, which both increase one’s risk for heart disease, diabetes, and certain types of cancer. In fact, over one third of adults are clinically obese and 17% of children in America are obese.

    Research has shown that several factors are the source of weight gain in America, such as processed and high-fructose foods, beverages that are high in sugar, and high-carbohydrate diets.

    While many people gain weight with age, research shows this has little to do with one’s metabolism and more with a decreased level of activity. Taking into account the common sedentary lifestyle that people live and the increase of up to 300 more calories per day today than just 40 years ago, it makes sense that the number of people suffering from obesity has gone up.

    People may be eating more calories due to a combination of factors that push calories into our bodies and change our diets. The calories in our current food supply have increased by up to 800 calories, but over half of it may be ending up in the trash. The food waste that is accumulated may be leading to environmental changes.

    Fast Foods Contribute to the Obesity Epidemic

    Researchers have found that while carbohydrates have likely contributed to the rise in obesity, the cause and effect of this is still unknown. Researchers believe that there has been a dramatic increase in the production of corn and soybeans due to the incentives given to farmers to provide cheap crops to the market. Reduced prices on ingredients in addition to the discovery of making more shelf-stable and processed foods has given fast food restaurants a new supply of food.

    In order to provide inexpensive food to customers and be competitive with other restaurants, restaurants typically add ingredients such as salt, sugar, fat, and artificial flavors to trigger consumers’ appetites. However, the additives and chemicals that are used to created processed foods destroys the good bacteria in the gut, which leads to more health problems.

    Studies have shown that eating even a relatively small amount of highly processed foods is toxic to one’s gut microbiome, which begin to die off soon after eating a diet full of processed foods. This suggests that eating excess calories from fast food may be only one of several factors to blame for America’s rising weight.

    Studies have found that a lot of the options at fast food restaurants are extremely dense in calories and you only need to eat a little bit of this processed food to raise your caloric intake. The truth is, people are not good at estimating the energy density of food, meaning that it is tough to figure out how many calories a meal contains just by looking at it. A healthy meal that is large may be equal in calories to a small fast food meal.

    In areas of the world where obesity hardly occurs, the systems that regulate the human appetite have evolved for people to live off of a low-energy diet. Our bodies were not created to deal with the energy-dense foods that are available to us in America, which is increasing the obesity epidemic.

    It is well known that typical fast food is very bad for your health, the environment, and for people who are working in the industry. However, fast food chains advertise in ways that make customers continue to come back.

    The prices offered at fast food restaurants also make people flock to them for meals, and the consistency of the food creates provides people with a familiar comfort. However, workers are typically underpaid and obtaining the food involves destructive farming practices and generates a lot of food waste, in addition to the food being unhealthy.

    In fact, a recent study found that having more fast food restaurants around where you live increases the risk of your mortality from heart disease and stroke and increases your risk of having diabetes.

    To help both your health and the environment, choose to eat fresh produce like fruits and vegetables instead of eating fast food. Not only can you eat more of these foods, but they will also help you live longer and stave off chronic diseases. If everyone chose fresher, less processed foods, the obesity epidemic in America would consequently go down and the life expectancy of our population would go up.

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  7. Ankle Exercises for Injury Prevention

    September 3, 2018 by

    When you spend time at the gym, you are probably focusing in body parts like your legs and your stomach. But do you ever do exercises that will prevent you from getting injured? After all, if you get injured, you won’t be able to work out at all. Here are some ankle exercises that can help prevent injury.

    You should take about 40 minutes to do these ankle-strengthening exercises. It is best to do 8 reps and 3-4 sets of each exercise.

    Open Rotation

    Begin by standing with your feet shoulder-width apart. Extend one foot away from your body to the side with your toe pointed and slightly hovering over the floor. Using your hips, rotate your hovering leg towards the back in a diagonal position. Lightly touch the floor with your toe before lifting your leg up again and returning it to its beginning position to your side. Do this 8 times on each side and take a 30 second break between sets.

    Inward Drop

    Stand with your feet directly underneath your hips. Lift up one knee until your upper leg is parallel to the floor and your knee is at a 90 degree angle. Rotate your hips and move your lifted leg inward across your body until your foot is at the 11 o’clock position. Return to your starting position to complete one rep. Do this 8 times on each side and rest about 30 seconds between each of your 3-4 sets.

    Front Reach

    Stand up straight with one leg reaching out in front of your body with your foot hovering over the ground. Lean slightly forward to tap the ground with your toe without allowing your heel to touch the ground. Move your pelvis forward to return to starting position and complete one rep. Do this 8 times on each side and rest for about 30 seconds between each of your 3-4 sets.

    Three to Nine Hover

    Stand up straight with your feet shoulder-width apart. Keep your legs straight while you move one leg out in front of you across your body so that your toe is at the 3:00 position, which will be your starting position. Bring your leg back to the center before extending it out beside you to the 9:00 position. Keep hovering your toes over the floor, do not put your foot on the floor. Return to your starting position to complete your first rep. Do this eight times on each side and rest for 30 seconds in between each set.

    Lay Up

    Beginning with your feet hip-width apart, slightly bend your knees and push your hips back. Make sure that your heels are securely set onto the floor. With your elbows facing outwards and your forearms facing up and your palms facing in, lift one of your knees up to the height of your waist and bend it so your knee is at a 90 degree angle. Reach up with both of your arms and stand on your toes, lifting your heels off of the ground. Lower back into your starting position to complete one rep. Do this 8 times on each side and rest 30 seconds between your 3 or 4 sets.

    Keeping your ankles strong is an important thing to do to avoid injury and avoid being out of the gym for an extended period of time. Don’t forget to focus on your ankles when you are working out in the future so you can strengthen them and keep your body healthy. Doing this will also help strengthen your legs and backside.

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  8. Is Working Out Twice a Day Effective?

    September 2, 2018 by

    Social media often shows people performing their two-a-days and ending up with fantastic bodies. This may feel like overkill to some people unless you have a certain goal, but there are actually several benefits to committing to exercising twice a day, as long as you are careful and responsible about it so you can avoid getting injured.

    You probably don’t want to do two full and extreme workouts every day, but splitting up your workout by doing half of it in the morning and half in the afternoon can be a healthy and good idea. Doing this will help give your body a rest and let you exercise at a high intensity. This is similar to taking breaks at work where you let your mind relax. Taking a long break between your exercise sessions during the day helps you rejuvenate for round 2.

    While the duration of each workout will depend on your fitness level and goals, you may start off by exercising for 30 minutes in the morning and 30 minutes again in the evening.

    If you choose to work out for 60-90 minutes at a time and go full speed, it can exhaust you physically and mentally. But if you split it up, you can increase your focus and your energy during your workout.

    Another thing you can do is split your exercise by body parts. For example, do your arm exercises in the morning and do legs in the evening. Alternatively, you can do cardio in the morning and weights in the evening or vise versa. Breaking your exercise up this way can keep you focused as well.

    Your body can handle two-a-days if you do them properly. As you?re increasing your heart rate, circulation, and blood flow to your muscles, your body will become tired as it is going through this stressful process. However, once you have finished your first workout, getting some rest will let your body recover and come back to your normal resting rate. This will take your body out of its stressed out mode of exercise and let you recuperate for another workout later that day. This is especially true if you eat a meal between workouts or you take the time to stretch or use a foam roller.

    Additionally, if you work out twice a day, your muscles will be able to increase in both mass and strength with time. If you work out every muscle twice a day, you are literally doubling the amount of boosts that your muscles endure. Each time you work out, you are giving your muscles stimuli that promote more protein synthesis, so if you train twice each day, you’re signalling your body to gain strength twice as often.

    You may also experience more of the afterburn effect if you work out twice a day, which means your metabolism will go through spurts where it is higher than normal for the few hours following your workout. This will help you burn more calories throughout the day. However, because the afterburn effect may be small, don’t use this as a reason to overeat throughout the day.

    It may even help you maintain a more reasonable schedule if you are able to break up your workout. If you have a busy day, splitting your workout in half can give you a boost of energy in the morning as well as an evening refresher. Whenever you exercise, your hormones kick in to increase your alertness and productivity during that time. Your mind and body will also fight feelings of fatigue for a period of time after your workout.

    If you are interested in starting two-a-day workouts, it is important to take it slowly and not jump in all at once. You don’t want to shock your body into exhaustion. Just take it one step at a time and try it out for a while to see if it is right for you. If so, you may find that i has great benefits not only for your health and how you feel during the day, but also for your busy schedule. Make sure to keep paying attention to other factors that influence your health such as your hydration, rest, diet, and stress levels.

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  9. The Advantage of the Four Day Work Week

    August 13, 2018 by

    When you miss a day at work during the week, are you still able to get everything accomplished that you need to do? People tend to be able to finish their tasks in the amount of time that they are given. This means, if you are given five days to do the same amount of work that you could also be given in four days, it will take you however long you are actually given to complete the tasks.

    Recently, a New Zealand company called Perpetual Guardian conducted an experiment with their 240-person staff. They had their staff work four-day workweeks instead of five, yet they still paid them for the entire 40 hours. Following the success of their experiment, this company is aiming to make this a permanent work schedule.

    During the trial period, researchers found that there was a great impact on the employees of this company. Not only were the staff more creative, but they arrived to work on time more often and took fewer sick days. Additionally, they took shorter breaks during the day and stayed at work until the close of business. Most importantly, the job performance of the employees did not change when their work schedule was shortened. They were able to get the same amount of work done in a week and the bottom line of the company did not change.

    The company’s CEO, Andrew Barnes, posted a video online at the start of this study showing the reaction of his employees to the announcement that they were moving to a four-day workweek. The employees were confused but clearly happy to be faced with this experiment.

    Throughout the trial, employees noted that they were able to develop strategies to improve their time management while at work and become more efficient at their jobs. One example of this was reducing the time of meetings from 2 hours to 30 minutes. Meetings have been found in studies to be one of the biggest wastes of time within organizations, so cutting these short was an obvious first move. Once the meetings were cut short, people were able to focus better and refrain from wasting time within the group setting of a meeting.

    As studies have agreed in the past that people have a limit to the number of hours that they can be productive throughout the day, other businesses have attempted to adopt this business practice. Shorter work weeks have often resulted in happier employees who experiences less stress and reported to enjoy their jobs more.

    The only downfall with some companies is that the program can be an added expense if the company has to hire additional employees to cover any days that its regular employees are not at work.

    However, companies such as Amazon have experimented with having their staff members work only 30 hours a week, but they make up for this by paying only 75% of their salary, however, the employees are able to retain their benefits.

    The science behind this trend is that studies have shown people can only concentrate for about five hours at a time at the very most. When companies push people beyond this amount of time, it results in their employees acquiring bad habits and not getting their best work done.

    This study goes to show that the results of the efforts of employees is more important than the amount of time that they are spending in the office. Five day work weeks are not necessarily more effective for a company’s bottom line. The important thing is more about their employees’ job satisfaction, ability to be productive, and motivation to find ways to be more efficient at work and waste less time.

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  10. Effective Packing Tips for a Long Weekend

    August 12, 2018 by

    The summer clearly begins and ends with the same thing. A three-day weekend. Between Memorial Day and Labor Day you have long, hot summer weeks to sit at your desk and wish for the beach. So when those two glorious weekends are upon you, are you ready to pack up and get out?

    From choosing smart options like quick-drying swimwear to trying to fit your workout clothes and sneakers for safe storage, you need to know the best packing tips so you can fit as much as you can into as little space as possible. This way, you can spend more time having fun on your trip than worrying about how you will pack.

    To prevent yourself from leaving all of your packing until the last minute, throw all of your dirty laundry in the wash a few days before you leave for your trip. Then, you have pack and travel directly from your basket of folded, clean, clothes.

    However, you don’t have to try to pack as little as possible. You never know what is going to happen. Throw in some extra socks and underwear in case it rains or your clothes get extra dirty. The last thing you want to have to do when you are on vacation is to go underwear shopping.

    It is also a good idea to bring clothes that are versatile. For example, bring a shirt that is comfortable enough to wear out during the day when you are walking around town, but also nice enough to wear to dinner. Or, if you are going to a wedding and you have to go to a rehearsal dinner as well as a brunch in addition to the wedding ceremony, put together some different combinations that use your jacket and pants in different outfits so you don’t have to pack more than one blazer and dress pant.

    Roll your ties so they don’t get wrinkled. Roll it like a spool of tape and put them somewhere in your luggage where they won’t get crushed, like in your shoes. You can also roll up your socks and put them in your shoes. Doing this will not only save space, but will also protect your shoes from getting crushed and make sure that they will look good when it is time to unpack.

    If you have delicate items, fold them to the width of your suitcase. Think dress shirts, thin sweaters, blazers, and dress pants. These should be the last items to go into the bag and they should be folded as little as possible. This will cut down on wrinkles and it will make them the first things to be unpacked.

    Make sure that you keep all of your chargers organized. Bring two phone chargers and keep one of them with you on your carry on. Phone chargers are so commonly left behind and you don’t want to be stranded on vacation with an unworking phone. If you have different types of chargers for different things, put all of your cords in a small bag so you will be less likely to lose something.

    Put all of your toiletries into a waterproof bag. You don’t want to get toothpaste on clothes. Get a basic, inexpensive dopp kit to hold all of your toiletries. Buy an extra supply of deodorant, toothpaste, floss, etc. to bring with you when you travel. This way when you get home, you don’t have to unpack it and when you travel again, it is already packed.

    It is important to lay out your essential items the night before you leave, especially if you are leaving early in the morning. Lay out your wallet, phone, passport, keys, travel clothes, and other important personal belongings, along with your travel items. This will lower your risk of something being left behind and it will make your travelling day go easier. Also, you won’t have to search through your suitcase before leaving your house because you packed the jacket you wanted to wear on the plane.

    Finally, when you get to your destination, go ahead and unpack. You don’t have to live out of your suitcase. Air everything out and hang things up so they will be fresh and ready to wear.

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