Health & Fitness for Busy People

    Health & Fitness Tips For Busy People

“Health is wealth”, a phrase that is a treasure for every human being. With good health and mental peace of mind, a person can accomplish all their dreams.

1.   Exercise doesn’t have to mean going for a run or to the gym.

2.  Exercise can fit into the busiest workday.

3.  Keep track of what you do. 

4.  Make it fun!

Life races past at 100mph and staying healthy and keeping fit can be an uphill struggle when you’re busy. Here are 10 tips that will help you to find time so that you can keep in tip-top shape.

Be prepared for busy

It’s always good to keep healthy snacks on you—especially if your schedule is crazy. I make apple cinnamon energy bars and freeze them so they are easy to grab on the go. 

Move your body everyday of the week

Remember to prioritize movement, not just the concept of “exercise.” Even on days you don’t get a workout in, be sure you take a walk, stretch, stand, or dance! Your body was meant to move: enjoy it.

Add some muscle building activities to your weekly workouts

Free weights, resistance bands, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.

Workout in the morning

When you get your workout in first thing, you are less likely to skip exercise. When you leave it to later in the day, you may get tired or your day may get away from you and lose your motivation to do it.

Never go more than two days in a row without exercise

This applies to your vacations too!

Don’t expect the weight to come off fast

Be realistic! You aren’t going to become a gym rat overnight if you hated going to the before. You also shouldn’t set a goal to drop 20 pounds in one month. Setting unrealistic goals sets people up for failure and then they give up. Start smaller. Resolve to go to the gym two times a week if you never used to go before. Remember: It takes time to gain weight; it takes time to lose it.

It takes a deficit of 3,500 calories to lose one pound

Calories in, calories out. Just work on burning more than you take in.

Empower yourself with exercise 

You have probably heard it a zillion times, but exercise is one of the best ways to elevate your mood and alleviate stress. Plus, you often will feel so good after you finish a workout that you won’t want to ruin your calories burned with overindulging.

Try yoga

Yoga is one my favorite classes to teach. Yoga can help you feel centered. It stretches and strengthens your body, improves your breathing and awareness, and empowers your mind.

Give up soda and juices with lots of sugar

or high fructose corn syrup and Don’t drink all your calories. Save calories and drink water, various teas (especially Green Tea!) or black coffee. Skip the whip and chocolate in your coffee…save the calories for food.

Eat smaller portions

Portion control is one of the best things you can do for your health—especially when you are eating an indulgence food.

Eat slowly

Put your fork down in between bites. It sounds simple, but so often we’re all on auto-pilot and shoveling food in our mouths before our stomachs can figure out that we’re full.

Drink lemon water first thing in the morning

Lemon water flushes out toxins, balances your pH, assists in weight loss, and boosts your immune system.

Go healthy first

When you are stressed out, you are producing higher levels of the stress hormone, cortisol that can make you crave sweets and salty foods. Instead of trying to fight it, select a sweet or salty food that’s healthy for you. Before you reach for the donuts, make yourself a smoothie with your favorite fruit, nonfat milk and yogurt. If it’s salt you crave, eat some pickles, almonds or walnuts. Keep some of your healthy snacks on hand so you can easily turn to healthy options first.

Drink more water

Get a stainless steel portable water bottle to take with you everywhere. And using less plastic is good for the environment. Most adults need about two quarts of fluid per day to replace normal water loss or approximately six to eight ounce glasses of water each day.

Eat more greens

Kale, Spinach, Broccoli, Swiss Chard or Collard Greens. Greens are full of fiber, vitamins and minerals to protect you against disease. Not a fan? Throw greens into smoothies with tropical fruit like pineapple and you won’t even taste them.

Keep in mind that striving for perfection usually leads to disaster

Set small, goals and stair step your way to success by developing healthy habits.

Create a fail safe environment

in your home by not stocking it with foods that tend to be your downfall.

Make sure you have goals

Give yourself a fresh start with new goals. If it helps you, start with the end in mind and think about how you want to feel this time next year? Now work your way backwards with a plan!

If you have a desk job, consider a standing workstation

Or at the very least, stand up when you use the phone. If you are somewhere you can pace while using the phone, even better. People in constant motion burn more calories.

Find music that motivates

Music can help you take your workout up a notch if it’s music that appeals to you. Need some inspiration? Check out my playlist from Power Music.

Don’t compare yourself to others, it only puts you in a negative mindset

Compete against yourself instead. Comparison is the thief of joy!

Use Fitness Apps to never feel alone again

Use apps as motivators and accountability tools. Here are my favorite eight apps!

 Be prepared for the morning frenzy

Freeze a few fruit smoothies to grab on my way out the door in the early mornings

Monitor your fitness

I am always talking about my Fitbit Flex because it allows you to do so much. During the day it tracks my steps, distance, and calories burned, and at night it tracks my sleep quality. I love knowing exactly what my activity levels have been for the day, and it motivates me to move more!

Meditate

Dr. Mehmet Oz is right when he says we need more meditation and less medication. Meditating is easy to do and its benefits are numerous. Reduce stress, improve your health, get centered, breathe better and get focused.

Reduce the amount of processed and packaged foods you consume

Generally speaking, the fewer ingredients, the better the food.

       Personal Development (Passions &           Ambition Pursuing)

When we think about what is needed to be successful in life and in our work, we usually think about characteristics like value, talent, ambition, intellect, discipline, persistence and luck.

Personal Development

Personal development is a discipline that is regarded by many as something that happens by itself. Personal growth and development are a decision, and that rests on none other than yourself. A friend of mine who owned a carpet installation company said that  “There are various areas in life you must take charge of. Aspects of your life such as spiritual growth, career development, business, relationships, physical fitness and your life purpose all require urgent attention and action. However, you cannot act on what you don’t know. You need be to be equipped to discover and grow your potential”.  A saying that I will always remember

The Successful of Our Time

For example Steve Jobs, One of the most successful companies in the world today is Apple. When we think of Apple we also think of Apple's ex-CEO, the late Steve Jobs. Carmine Gallo wrote an article called, "The Seven Success Principles Of Steve Jobs," which outlines seven key factors that are responsible for Jobs' success. The article is based on multiple interviews with Apple employees and Steve Jobs himself. Believe it or not, the No. 1 principle in this article is, "do what you love." Steve Jobs believed in the power of passion, and once said, "people with passion can change the world for the better." Jobs claimed that the passion he had for his work made all the difference.

Why Passion Is so Important

When we are enthusiastic and proud of the work we do, the better equipped we'll be to overcome the many obstacles that will surely arise in the process of starting a business or moving up in a career. Also, the more enthusiasm we have, the more inclined we are to work harder at improving ourselves. This will allow us to continuously get better at the work we do. The better we get at our work, the better we can get paid for doing it. Ensuring we are passionate about our work will not only provide us with a meaningful career, but it will also give us a good chance of being paid well. The passion we have for our work can be the difference between making a living or making a killing.

The True Meaning of Success

Before we talk about what I mean by passion and why it's so important, we must first explore what the true meaning of success is a bit further. Success is usually assumed to be associated with large sums of wealth or a high level of fame, but true success is not all about money. Success is, or at least should be, primarily defined as an achievement of something desired. So, the most successful people are the ones who achieve the things they most desire. What we desire the most, even more than money, is to be proud of what we do with our lives. This is especially true when it comes to our work. A truly successful person is one who is proud of the work he or she does. That, is the true meaning of success. Now, a lot of money shouldn't be the primary definition of success, but it's a reasonable goal to have. We all want to have enough money to sustain ourselves and our family. The thing is, if we're truly passionate about the work we do, there's probably a better chance that money will follow.

Programming-for-Everybody--Python-/Quiz/Week 3.md

                             Programming-for-Everybody--Python-

Question 1

What do we do to a Python statement that is immediately after an if statement to indicate that the statement is to be executed only when the if statement is true?

Your Answer		Score	Explanation
Start the statement with a "#" character
Indent the line below the if statement	Correct	1.00
Underline all of the conditional code
Begin the statement with a curly brace {
Total		1.00 / 1.00

Question 2

Which of these operators is not a comparison / logical operator?

Your Answer		Score	Explanation
<
<=
>=
=	Correct	1.00
==
Total		1.00 / 1.00

Question 3

What is true about the following code segment:

if  x == 5 :
    print 'Is 5'
    print 'Is Still 5'
    print 'Third 5'

Your Answer		Score	Explanation
Depending on the value of x, either all three of the print statements will execute or none of the statements will execute	Correct	1.00
The string 'Is 5' will always print out regardless of the value for x.
The string 'Is 5' will never print out regardless of the value for x.
Only two of the three print statements will print out if the value of x is less than zero.
Total		1.00 / 1.00

Question 4

When you have multiple lines in an if block, how do you indicate the end of the if block?

Your Answer		Score	Explanation
You use a curly brace { after the last line of the if block
You de-indent the next line past the if block to the same level of indent as the original if statement	correct	1.00
You put the colon : character on a line by itself to indicate we are done with the if block
You capitalize the first letter of the line following the end of the if block
Total		1.00

Question 5

You look at the following text:

if x == 6 :
    print 'Is 6'
    print 'Is Still 6'
    print 'Third 6'

It looks perfect but Python is giving you an 'Indentation Error' on the second print statement. What is the most likely reason?

Your Answer		Score	Explanation
In order to make humans feel inadequate, Python randomly emits 'Indentation Errors' on perfectly good code - after about an hour the error will just go away without any changes to your program
Python thinks 'Still' is a mis-spelled word in the string
You have mixed tabs and spaces in the file	correct	1.00
Python has reached its limit on the largest Python program that can be run
Total		1.00

Question Explanation
Please make sure to find the option to auto-expand tabs in your text editor. Or it will be very frustrating when these errors appear in code that *looks* perfect.

Question 6

What is the Python reserved word that we use in two-way if tests to indicate the block of code that is to be executed if the logical test is false?

Your Answer		Score	Explanation
else	Correct	1.00
except
toggle
switch
Total		1.00 / 1.00

Question 7

What will the following code print out?

x = 0
if x < 2 :
    print 'Small'
elif x < 10 :
    print 'Medium'
else :
    print 'LARGE'
print 'All done'

Your Answer		Score	Explanation
Small
Medium All done
All done
Small All done	Correct	1.00
Total		1.00 / 1.00

Question 8

For the following code,

if x < 2 :
    print 'Below 2'
elif x >= 2 : 
    print 'Two or more'
else :
    print 'Something else'

What value of 'x' will cause 'Something else' to print out?

Your Answer		Score	Explanation
x = -2.0
x = 22
x = -22
This code will never print 'Something else' regardless of the value for 'x'	Correct	1.00
Total		1.00 / 1.00

Question Explanation
It will never print out because all values for 'x' are either below 2 or greater-than or equal two. So either the if or elif will print but never the else clause.

Question 9

'In the following code (numbers added) - which will be the last line to execute successfully?

(1)   astr = 'Hello Bob'
(2)   istr = int(astr)
(3)   print 'First', istr
(4)   astr = '123'
(5)   istr = int(astr)
(6)   print 'Second', istr

Your Answer		Score	Explanation
1	Correct	1.00
2
6
4
Total		1.00 / 1.00

Question 10

For the following code:

astr = 'Hello Bob'
istr = 0
try:
    istr = int(astr)
except:
    istr = -1

What will the value for istr after this code executes?

Your Answer		Score	Explanation
-1	Correct	1.00
It will be the 'Not a number' value (i.e. NaN)
9 (the number of characters in 'Hello Bob')
false
Total		1.00 / 1.00

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