6 Simple Ways To Boost Productivity And Work Performance

Share Button

By Jenny Perkins

consultIn today’s dynamic professional environment, the ultimate goal for both the employee and the employer is higher productivity. The business world has become increasingly competitive, and clients want to see results. The workplace has become stressful, challenging and requires you to multitask efficiently. Now you do want to earn appreciation and get yourself a promotion, but how? Some employees try hard but still aren’t able to bring their A-game. Well, no need to sweat it and keep reading as I will disclose simple tricks to boost your productivity.

For Employees

Give Your Day an Energetic Start

People who don’t wake up feeling fresh and energetic may be unable to make the most of their capabilities. It is essential to begin the day with positivity, to clear up all the negative thoughts and start fresh. The first thing you should do is plan a morning routine that you can conveniently follow. Wake up a little early and plan a few activities that can kick-start your day. You can try yoga or meditation; it will de-clutter your mind and improve your focus and concentration throughout the day. Another beneficial habit is to remind yourself of your goals and targets each day, don’t forget about the bigger picture as that will keep you motivated.

Focus on One Task at a Time

You may be assigned multiple tasks in a day which would automatically get you thinking that it is best to multitask. Well, it is not, research shows that it takes longer for you to complete an activity when you focus on various things at one time. It is best to minimize distractions and create your workspace.  Limit the usage of social media, don’t even check other emails, just complete one task at a time and try your best to ace it.

Don’t Stress Out

We tend to make mistakes when we are stressed or worried. You already have a lot on your to-do list, and your boss assigns you another task, and this is when you feel you have lost control. Stop right there and practice breathing exercises to refocus your mind. Afterward prioritize the projects by deadlines, stakeholders or importance. Choose some tasks to get help with and work on the others that you think you can manage alone. Now take a deep breath and begin.

For the Employer

Arrange Bring-Your-Pet to Work Days

petMany leading organizations including Amazon, Google have endorsed the idea of bringing pets to work. Research shows that dog-owners who bring dogs to work report lower stress level and higher workplace satisfaction which eventually leads to higher productivity. Of course, there are a few things that you would need to take in consideration, but always remember that happier employees are productive employees.

Get Your Team to Meditate Together

Meditation offers plenty of benefits; it boosts focus, concentration and can help improve team coordination leading to better results. Implement in-office meditation sessions to assist your employees in reducing stress and improving their work performance.

Promote a Safer and Healthier Workplace                               

The work environment mainly impacts employee performance. Promoting a healthy workplace would lead to less absenteeism and higher productivity. Train your employees regarding the importance of safety and provide them the required equipment. Motivate them to adopt healthy habits and offer health-care benefits based on preventive care.

– Jenny Perkins is an Animal Behavior Specialist and a passionate writer. She loves to write about the nutrition, health, and care of dogs. She aims at providing tips to dog owners that can help them become better pet parents. She writes for the blog Here Pup.

Tips To Improve Sports Performance

Share Button

This article is courtesy of PRWeb, please share your comments below…..

joggerFive Elements of a Successful Sports Training Plan

The football season has brought highlights, Heisman finalists, a National Playoff, power rankings, fantasy match-ups and games of the week. It also included commercials from the leading footwear and sports apparel companies. While the season has been marked with impressive upsets, the athletic commercials have had a similar message, all revolving around a common theme: buy their product and ‘train harder.’

Every athlete recognizes that training and preparation are part of sport. But with the level of competition rising and more athletes interested in making the team, earning more playing time, or taking their game to the next level, athletes recognize they must do more than train with their team. The commercials all show athletes sweating, sprinting, lifting and perfecting their skill, insinuating that training in their products makes you a winner. Their gear may very well make a difference, but it doesn’t replace training and preparation. Over the years, it’s been easy to embrace ‘Just do it’ as a call to action. But from a training perspective, the aspiring athlete is left wondering, ‘Just do what?’

Over the past 25 years, Athletic Republic’s training centers have helped more than one million athletes – get selected for a team, move off the bench and on to the field, earn a college scholarship, stand-out in the draft, make a professional or Olympic team, post a PR, or honor a New Year’s resolution. Throughout the training process, AR has documented each athlete’s progress and is now sharing five elements that will help aspiring athletes improve their training plans or better understand just what to do.

These elements are: increase speed, build power, improve stability, maintain an effective recovery approach, and all in a year-round approach to training.

1. Lead with speed. Speed is a defining attribute of athleticism, and developing it requires a focus on training. No longer considered a genetic gift, speed can be improved by training stride length, stride frequency, power output, symmetry, and stamina. Speed training should improve running mechanics and running economy while developing acceleration, top-end speed and endurance to help players create separation, close a gap, and play as well during the closing minutes as they do when the game started.

2. Power is not strength. Science says Power = Force x Velocity. In other words, being strong is only half the equation. The ability to produce more force more quickly than an opponent is what ultimately separates an athlete from the competition. To jump higher, accelerate quicker, deliver a crushing blow, or move at warp speed…the instant the ball is in play, the athlete needs power. The key is to combine a wide range of movement velocities, with a variety of age-appropriate loads, to safely expose muscles to training that will improve power at game speed.

3. Stability reduces the risk of injury. Agility hinges on an athlete’s ability to control his or her center of gravity in all situations, including making quicker cuts and turns, maneuvering in traffic and maintaining position during a double team. Stability means maintaining control of the body in all directions and in all situations. It’s developed by building strength through a progression of plyometric movements to improve foot-speed and balance while training the core and hip girdle for the safe transfer of power to the turf, dirt, floor, ice or water.

4. Remember recovery. Preparing for the next workout begins when an athlete completes the current workout. Fluid hydration and mobility exercises begin the process as range of motion is increased while the muscles are warm and supple. Compression helps flush lactate and soreness, while protein helps rebuild muscles. Getting enough sleep and sufficient rest are also critical elements on the recovery process.

5. Establish a year-round plan. In addition to training with the team or coach, the athlete needs to make time during the year for a “training season”. Dedicating time prior to the start of a season to build on athletic strengths and concentrate on areas that require improvement will improve game-day or race-day performance. For the teen athlete playing multiple sports, the parents serve as the Athletic Director of the household, managing and balancing practice schedules, transportation, events, meals, academics, and budget, as their athlete’s coaches typically do not work with one another to ensure the athlete’s year-round regiment is conducive to their development. For the Parent/AD the key is to focus on their athlete’s overall development and make sure to establish a big-picture plan that includes the dedicated time to improve speed, power, and stability. For the endurance athlete, establishing objectives for off-season, pre-season, and in-season training will raise their endurance base, build power, improve efficiency, reduce the risk of injury, and increase speed for better race-day performances.

Athletes from pee-wee to pro have incorporated these five elements into their training in order to gain a step on their competition and be in a better position to ‘Just Do It’.

Enhancing Athletic Performance

Share Button

By Michael Wald

malepushup1. True or False:

Complex carbohydrates are a better source of fuel for athletes in improving athletic performance than simple carbohydrates.

ANSWER: True. First off – Not all carbs are the same!

Complex carbs are a more effective source of fuel for athletes conducting in athletic events providing a steady, long lasting energy source. Adversely, simple carbohydrates give you energy, but with peaks and crashes. Lab tests are available to determine the best carbs for each person.

2. Which of the following is essential for supporting athletic performance?

A. Rest
B. Electrolyte replenishment
C. Adequate protein intake
D. Complex carbohydrate loading
E. All of the above

ANSWER: All of the above support athletic performance and should be considered in context with the proper pre and post workout nutrition. A bio-impedance test is an accurate procedure for determining your metabolic rate, cellular water balance, hormonal implications and percentages of muscle, water and fat – info needed to creating an optimal diet.

3. True or False:

Whey protein should be consumed for pre exercise nutrition and for post exercise recovery?

ANSWER: True.

Pre-digested proteins are proved to be the best for pre and post workouts and during the workout. They are known as olingoantigenic and they are the most advanced protein source for cutting fat, building lean muscle and promoting muscle and tissue healing. When balanced with the right forms of carbohydrates, olingoantigenic proteins increase workout stamina delaying muscle fatigue.

qa4. Supplements that can enhance athletic performance are called Ergogenic aids and include which of the following:

A. Creatine & Branch chain amino acids (BCAA’s)
B. Medium Chain Triglycerides (MCT’s)
C. Dihydroxyacetone Pyruvate (DHAP)
D. Vitamin C
E. All of the above

ANSWER: Yes, All of the above.

Creatine, a naturally occurring substance in your body made from amino acids arginine, methionine and glycine, increases athletic performance by generating phosphocreatinine (a source of stored energy) in muscles. BCAA’s aid in the repair of muscle, promote nitrogen balance and minimize muscle breakdown. MCT’s, unlike normal fats, are not stored as glycogen and are directly sent to the liver and utilized for energy through thermogenesis. DHAP reduces fat and enhances energy by supplying naturally occurring pyruvic acid, a compound involved in energy metabolism. Vitamin C reduces inflammation, improves immune system function and provides antioxidant protection. The best way to maximize exercise efforts or lose fats is to have a blood-detective analysis performed on your blood.

– Dr. Michael Wald, aka The Blood Detective, is the director of nutritional services at Integrated Medicine of Mount Kisco, located in Westchester New York. He has appeared on ABC World News Tonight with Diane Sawyer, Channel 11 PIX, Channel 12 News, CNN, The Food Network and other media outlets. Dr. Wald earned the name Blood Detective for his reputation to find problems that are often missed by other doctors. He earned an MD degree, is a doctor of chiropractic and a certified dietician-nutritionist. He is also double-board certified in nutrition. He has published over a dozen books with three additional titles due for release late 2013 including: Frankenfoods – Genetically Modified Foods: Controversies, Lies & Your Health and Gluten-A-Holic: How to Live Gluten Free and the Blood Detective’s Longevity Secrets. Dr. Wald can be reached at: www.intmedny.com or www.blooddetective.com or by calling: 914-242-8844.