When you meet with a certain level of success in your job, sooner or later, working long hours without taking time to recharge will likely lead to burnout.

Burnout can leave you feeling tired and resentful. It’s essential to recognize the signs early to pace yourself and be effective at your job.

Successful people know how hard it is to keep up their self-care when they’re riding high on success, so they form habits that help them stay ahead of things. Budgeting time to do the things you love helps keep you fresh.

Here are ten tips to help you prevent burnout:

1. Be on the lookout for warning signs. People feel the effects of burnout in different ways. Perhaps you’re feeling weary and exhausted without the energy necessary to perform. Or maybe you feel sad or stressed out most of the time.

• Some people experience blurred vision or difficulty finding words or focusing on anything in front of them (called “tunnel vision”).
  
  
• Or you might worry about work all the time, even when you aren’t working.
  
  
• Once you’ve found the root of your burnout, it’s easier to handle it.

2. Take regular breaks. Anywhere from 10-20 minutes can make all the difference between staying in your zone and falling asleep at your desk. When you feel burnout creeping up, take a break for your health and well-being.

• Even if you’re only winding down for five minutes, sit somewhere quiet to think things over.

3. Follow a good sleep pattern. Studies show that people who get less than seven hours of sleep each night are more likely to burn out. If you find yourself falling asleep at your desk or on the subway, try catching up on some ZZ’s during weekends.

4. Make regular exercise an essential part of your life. Regular exercise reduces stress and increases energy. If you aren’t a naturally athletic person, you might be surprised to find that exercise isn’t an inconvenient chore.

• There are many ways to have fun while making your body feel better! If you can’t get out of the office, try some low-impact exercises like stretches while you’re at your desk.

5. Set some goals. When you know you have something to work toward, it’s easier to get out of bed in the morning. With dreams, you give yourself a reason to go on, a direction for your energy.

6. Try outsourcing. Switch up your workload every once in a while, to take some pressure off yourself. Delegate to coworkers or hire an intern. If you pay someone else to do part of your job, you’ll free up time for yourself—and it will help you think more clearly and creatively.

7. Identify the source of your burnout and fix it. You’ll have a more challenging time beating burnout if you don’t know what’s causing it. When you take some time to reflect, where do you feel tired, stressed, or resentful?

• Put some things in writing. Are there things that you’re doing that are causing this feeling? If so, talk to your boss about doing something different and let them know what’s going on.

8. Go on a vacation. Remember: Fun doesn’t have to be expensive. Plan a trip somewhere fun that you can go for a few days. Go for some fresh air, take some time out of your schedule, and return feeling refreshed.

9. Be consistent with your self-care. You can’t expect to get in touch with your feelings and refresh yourself if you don’t take enough time for yourself.

• Even a 20-minute break can make all the difference in the world when you’re feeling stressed and overworked.

10. Establish firm boundaries. Don’t let your boss or colleagues push you to work late without saying something first. There’s a thin line between being hard-working and being a slave driver.

Remember: successful people don’t just show up for work and do their best. They ensure that they have time to do things that are important to them. They make a healthy, balanced life outside of work.

Plan smart breaks to stay on top of things and be more effective at work. You’ll be glad you did!

Procter & Gamble (PG) said Wednesday 1/20/22, that it was raising prices by an average of about 8% on retail customers next month for its Tide and Gain laundry detergents, Downy fabric softener, and Bounce dryer sheets.

P&G said it’s raising prices to offset some cost pressures, including transportation, labor, and commodities it uses to manufacture its products. The US producer price index, a gauge for prices manufacturers are paying, rose 9.7% annually.

Like to show you an alternative to this problem!

#uphealthyliving, #simplesolution

“I run to breathe the fresh air. I run to explore.
I run to escape the ordinary…” -Patrick Nguyen

Introduction

Welcome to the world of running! Running is not only a fantastic way to exercise, it’s also a fun way to explore your neighborhood and nature!

Running also offers many exciting benefits that can help:

• Boost your energy
• Lighten your mood
• Benefit your sleep
• Boost your confidence and endurance
• Prevent health issues including high blood pressure, diabetes, depression, and anxiety

Whatever your reason is to get started running, picking up this book is a great start! Sure, it may be easy to start running – you just put on your shoes and head out the door! But it can be even harder to find the consistency to make it out the door regularly.

This book will serve as a guide to help you on your running journey. In this book, you’ll find:

• Tips to build a running foundation
• Three different types of beginner running plans
• Tips to enhance your running form so you can run faster and prevent injury

Before you begin increasing your weekly mileage, ensure that you check in with your physician about your new exercise plan.

These topics will help you start your running journey:

• Chapter 1: Adopt the Mindset of a Runner. One of the first steps you’ll take mentally is to adopt the mindset of a runner. There will be times you might feel defeated or unmotivated to run, and it’s a strong mindset that will help you move forward.

• Chapter 2: Building a Foundation: Beginner Tips for Runners. One of the hardest steps is the first step out the door. This chapter covers how you can build a strong foundation before, during, and after your run.
• Chapter 3: Beginner Running Plan. Which beginner running plan is right for you? We provide an overview of three different running plans to help you kickstart your running journey!
  
  
• Chapter 4: Tips to Enhance Your Running Form. Improving your running form can help relieve body pain, make you faster, and use energy more efficiently. Refer to this chapter often to work towards achieving a healthy and effective running form.
  
  
• Chapter 5: What You Need to Know About Sports and Running Nutrition. Speaking of using energy more efficiently, this chapter provides an overview of nutrition and useful tips to know.
  
  
• Chapter 6: Running Gear. You might start running because it’s easy to just throw on running shoes and go out the door. After you get into running, you can be surprised at how investing in great running gear can make a huge difference. This chapter gives you pertinent information about various running gear.
  
  
• Chapter 7: Improving as a Runner. By following the chapters in this book, you’ll have the foundation to start running, improve your running form, and eat proper nutrition. This chapter will cover how to keep the momentum going and continue improving as a runner.

The best way to start your running journey is beginning to adopt the mindset of a runner.

Chapter 1. Adopt the Mindset of a Runner

“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.” – John Bingham

Have you ever thought or said anything along the lines of, “I go running, but I’m not a runner yet?”

Why is it so common for people to go running, yet stand as far away as possible from their title of a runner?

Sometimes it’s because we fear the judgment from others that might come as we step into our role as a runner. Instead of celebrating your daily determination, others might call you “slow,” a “jogger,” or “not really there yet.”

However, if you run, you are a runner. On your journey, others might try to minimize you and that could feel discouraging. Because of the words from ourselves and others, it may be hard to believe that you are actually a runner.

The first step of growing as a runner is to proudly celebrate that you go running.

Neither your pace nor your distance matter. If you run, you are a runner. If you put on your shoes and go outside (or hop on the treadmill), you are overlapping anyone spending their spare time watching television from the sofa.

Maybe you’re reading this book because you want to improve as a runner. Or you want to find ways to fit consistent running into your routine.

If running isn’t already a part of your routine, it might be difficult to start fitting it into your life. How can you start running and maintain it in a way that will create long-lasting results?

The first step is believing you are a runner. The next step is finding where you can improve your mindset.

Consider these reminders to adopt the mindset of a runner:

1. Start with two minutes. When you start with something new like running, you want to make it as easy as possible to get started. Limiting your first sessions to two minutes will help you start showing up so that you can transition into the regular routine of going for a run.
   
   
2. Turn your intention into action. Instead of thinking about running as something you have to do, think about it as something you get to do! Convince your brain to stick to the plan by thinking about running as something you want to do.
   
   
3. Slow progress doesn’t mean “no progress.” Accept progress over perfection. You won’t be breaking personal records overnight. If you find yourself discouraged, remind yourself that every step forward is a step forward. Remember that all progress is good!
   
   
4. Grit is as important as growth. Your determination to accomplish your goals is just as important as making progress. It’s not easy to start finding the grit to make it out the door each day. Acknowledge your determination to show up and go run.
   
   
5. Reward yourself after each victory, no matter how small. Rewards help train your brain to look forward to running. Have a reward ready every time you reach a milestone – even if the milestone is as simple as going outside.

There will be times that, for whatever reason, you feel unmotivated to run.

Maybe it’s because you’re pushing yourself to your physical limits. It could also possibly be that due to its repetitive activity, running is as much of a mental exercise as it is a physical exercise.

When that lack of motivation shows up and you start questioning yourself, you’ll have your mindset to fall back on.

Remind yourself:

• Slow progress doesn’t mean any progress.
  
  
• You have the determination to show up and run (even if that determination isn’t today).
  
  
• Every victory is a victory (even the small ones).

Showing up, even if it’s for two minutes, matters. Showing up is still moving forward.

As you master your mindset, you can begin to master your foundation.

 

Giving your child a healthy start is fundamental. As a parent, you play a major role in their early development. You can help them to adopt habits that will enhance the quality of their life for years to come.

Make smart choices while your child is still an infant and reinforce them as they grow. While you’re keeping them strong and fit, you’ll also be nurturing a close and loving relationship.

Try these tips for raising a healthy kid.

Encouraging Your Child’s Physical Wellbeing:

1. Breastfeed if possible. Breast milk is easily digested and protects your baby from infections and diseases. The American Academy of Pediatrics recommends breastfeeding for at least the first 6 months.
2. Eat whole foods. When you introduce solid foods, steer away from processed products. Offer lots of vegetables, fruits, and whole grains.
3. Limit sugar. The American Heart Association recommends no sugar for kids under 2, and less than 6 teaspoons a day from 2 to 18. Cutting back on soda and sweets reduces the risk of obesity, diabetes, and heart conditions.
4. Exercise regularly. Excessive screen time makes kids too sedentary. CDC guidelines call for at least 60 minutes of moderate or vigorous physical activity each day.
5. Enforce bedtimes. Bodies and brains need more sleep when they’re still developing. That ranges from a minimum of 14 hours for newborns to 9 hours for school-aged children.
6. Wash your hands. Cleanliness protects your kids and your community from germs. Show your children how to wash hands correctly with soap and running water.
7. Brush your teeth. Cavities in baby teeth can contribute to dental issues later in life. Introduce your child to a dentist before their first birthday and teach them how to make oral hygiene part of their daily life.
8. Apply sunblock. Childhood sunburns increase the risk for skin cancer. Keep babies under 6 months in the shade and buy broad-spectrum sunscreens with an SPF of 30 or higher for the rest of the family.
9. Use safety gear. Take advantage of products that protect your child from accidents and injuries. Stay up to date with car seats, bicycle helmets, and other safety aids.
10. See your pediatrician. Schedule regular wellness visits and learn about symptoms that require urgent care. Ask your pediatrician any questions you have.

Encouraging Your Child’s Mental and Social Wellbeing:

1. Listen closely. Pay attention to what your children have to say. Encourage them to talk openly about their feelings. You’ll earn their trust and make it easier for them to turn to you if they’re in trouble.
2. Praise generously. Discipline is more about education than punishment. Let your child know when you’re proud of their behavior.
3. Manage stress. Kids feel pressured too. Exercise together. Show them how to use arts and crafts to express emotions that they may be unable to put into words.
4. Play for fun. Take a break from competitive sports and academics. Join them for unstructured play. Stage a puppet show or run through the sprinklers in your backyard.
5. Spend time together. Make family time a top priority. Plan weekend outings and one-on-one activities. Share family meals at least once a day.
6. Visit your library. Help your children to develop a love for books. Stock up on reading materials at home and check the calendar at your local library for storytimes and other events.

Help your child to build a strong foundation for their overall health and wellbeing. Remember that you’re their primary teacher and role model. Your guidance and example increase their chances for long and happy life.

#simplesolution,