PRIORITIES, GOALS!

Stephen Covey is one of my favorite authors. The way he puts things down allows you to relate full-heartily and feel motivation leaking out of you instantly!
I felt I needed to share this short story with you........

Dr. Stephen R. Covey, First Things First One day this expert was speaking to a group of business students and, to drive home a point, used an illustration I’m sure those students will never forget. After I share it with you, you’ll never forget it either. As this man stood in front of the group of high-powered over-achievers he said, "Okay, time for a quiz." Then he pulled out a one-gallon, wide-mouthed mason jar and set it on a table in front of him. Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar. When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class said, "Yes." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks. Then he smiled and asked the group once more, "Is the jar full?" By this time the class was onto him. "Probably not," one of them answered. "Good!" he replied. And he reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" "No!" the class shouted. Once again he said, "Good!" Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked up at the class and asked, "What is the point of this illustration?" One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!" "No," the speaker replied, "that’s not the point. The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all."What are the big rocks in your life? A project that you want to accomplish? Time with your loved ones? Your faith, your education, your finances? A cause? Teaching or mentoring others? Remember to put these Big Rocks in first or you’ll never get them in at all.

Heart Rate Training

Let's start with what heart rate is; the number of heart beats per unit of time (usually per minute).
Your heart beat helps exchange oxygen and carbon dioxide into and out of your body. Your heart rate is affected by activity and/or inactivity.

You should be aware of your heart rate in all aspects including:
Resting heart rate
Active resting heart rate
Target heart rate
Maximum heart rate

Resting heart rate is measured at rest, while awake and not after you have recently exerted yourself.
There are many arteries in the body which you can get a reading from at rest. The most popular is the Carotid Artery, located in the neck:

*Place your index and middle fingers on the carotid artery for 15 seconds and multiply how many times you feel a beat in your fingers by 4. This will give you your heart beats per minute.

10 Tips to Boost Results

1) Set goals and WRITE THEM DOWN! It is proven you are much more likely to succeed if goals are written and not just thought about. Get in the habit of taking 10 minutes each day to write out a plan you must follow based on your goals.

TAKE 10 MINUTES NOW TO WRITE OUT YOUR GOALS!

2) Take before and after pictures! 

3) Take your measurements monthly including: body fat, inches and weight. 

4) Fuel your body PROPERLY:
 -Eat Breakfast
 -Eat every 2-3 hours
 -Include protein, healthy fats and complex carbohydrates in every meal.
 -Eat a protein and carbohydrate rich meal immediately following your workout.
 (I better go make one now..)
 -Drink at least 8/ 8 oz. glasses of water per day.

5) Workout at least 4 times per week.