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5 things all SHAKEOLOGY SKEPTICS must know!

POSTED BY ON September 13, 2016

I have so many people ask me DAILY “So what’s so great about this Shakeology & why is it so EXPENSIVE?”

Here’s my two cents on why Shakeology is WELL WORTH only $4.00 a day. Which by the way, Isn’t that less than your daily pumpkin spice latte that contains 800 grams of sugar??? 😂😂😂

Number one, Shakeology is NOT a protein shake.  It is a dense nutrition superfood supplement that is loaded with vitamins, minerals, pre & pro-biotics – and literally some of the most EPIC superfoods ingredients known to mankind.

It would cost you $700 to try to recreate this on your own. The creator of Shakeology traveled the WORLD to research these ingredients & make sure they were of QUALITY! Camu Camy, Goji Berry, Acai, Pomegranate and Rose Hips to name a few. These ingredients provide antioxidant support to promote a healthy heart and optimal blood pressure.

Number two, Shakeology is NON-GMO. In other words, there are ZERO genetically modified organisms used in the shake. It contains all natural ingredients. I don’t know about you, but GMO’s sketch me out.  I avoid them whenever possible because the truth is we really don’t know the damage they are doing to our bodies!

Almost EVERY single protein shake contains ARTIFICIAL ingredients and are not “non-gmo”. I’ve tried pretty much all of them so can speak from experience!  To improve the taste of protein shakes, they are almost always loaded artificial flavorings and imitation sugars. Unfortunately, Corporate America cares more about selling you something that tastes good vs something that provides nutritional VALUE to your body.

Number three, many times people are FOOLED INTO THINKING that their “shake” is better because it’s low in calories or carbs or high protein. I am PROUD that Shakeology has about 13 grams of Carbohydrates & 6 grams of Sugar! Do not compromise healthy, wholesome ingredients just to say it’s “low calorie” or “carb free”! In order for something to have NO calories/carbs/sugar – the product has to be MODIFIED and has CHEMICALS IN IT.

Number four, here’s where Shakeology comes in FOR THE WIN. This dense nutrition shake has been the cornerstone of my success to lose 50 lbs and totally CHANGE MY MINDSET and MY LIFESTYLE! I struggled with my digestion FOR MY WHOLE LIFE.  Let’s just say things didn’t move so smoothly.  I had to take supplements and herbs.  And that added up $$$$!  Shakeology has fiber and pre & probiotics and I’m regular for the first time in my life.  Let me tell you it’s UHMAZING!!

Digestion is a SERIOUS problem in America because we eat like crap and have WAY TOO MUCH processed foods. These ingredients help eliminate toxins that have built up in your digestive system and help your body absorption of nutrients.

Number 5, Shakeology is clinically PROVEN to promote weight loss, lower cholesterol and lower blood sugar and has been endorsed by thousands of doctors all over the country! 👊🏻

My hope in writing this is NOT to sell you Shakeology. Nor to make you feel bad about what you’re drinking. BUT to educate you and make sure you know WHAT you’re drinking AND PUTTING IN YOUR BODY. There is nothing on the market with this list of WHOLE FOOD ingredients!  Do your research and read the ingredients!!!! It is amazing how many bad ingredients these companies will SNEAK into your protein drinks!!!

You can’t afford to be CHEAP when it comes to your health. INVEST IN YOUR HEALTH NOW or pay the doctor and hospital bills later.  Yup I said it!

How Do You Find the Time for Meal Prep?

POSTED BY ON August 28, 2016

I get asked all the time “How Do You Find the Time for Meal Prep?”

Honestly, the answer is simple…  It’s a priority so I MAKE the time.

We all have the same 24 hours in the day and it’s our choice as to how we want to spend it.  I know that if I don’t plan ahead and meal prep then I am setting myself up for disaster.

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Is Country Heat Right For Me?

POSTED BY ON July 21, 2016

Do you like dance cardio?
Do you want to spice up your cardio?
Do you DISLIKE working out?
Do you need your workouts to be fun in order to do them?

No matter what your reason, if you are looking for something to spice up your fitness regime or you want to get started this could be the program for you!Beachbody is releasing a BRAND NEW fitness program on July 28th 2016 to the network!  COUNTRY HEAT is going to knock your socks off!  At first, I was a little skeptical of a country music workout because I have two left feet, I’m not very coordinated and I just want to get in, get my workout done and get out.  I really wasn’t excited about this new program!

BUT….. that all changed when I got the chance to do the workout sneak preview on Beachbody On Demand!!! This program had me literally DRIPPING sweat and I didn’t feel lost or confused by the moves.  Anyone can do it!  It is not hard at all.  Plus my legs were on fire, my core was burning and I could tell it is way more than cardio.  It’s great for your entire body!

I am really excited for the launch of this program and I’m going to be walking a select group of people from beginning to end through the program!  I’m going to be making sample meal plans, giving you recipes, tips and guidance on how to rock this program!  The people in the test group are getting incredible results and one even lost over 60 pounds in 90 days!!! That is so cool.

So let’s talk about WHAT this program actually is?

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First and foremost it features all of the hottest country music!  There is NO CHOREOGRAPHY to remember, just follow along for the 27-30 minute workout!  This workout program is high energy, low impact dance workout that is super fun and easy to follow.  Autumn Calabrese created this program and has also created the 21 Day Fix, 21 Day Fix Extreme, Co-Creator of Hammer and Chisel, author of the Fixate cookbook, mom, and bikini competitor.  She has her certifications from the National Academy of Sports Medicine and the American Fitness Professionals and Associates. She is extremely talented and gifted at getting you results.

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controll eating plan!

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WHAT MAKES COUNTRY HEAT EFFECTIVE?

It’s a workout you will actually stick to!  Autumn makes it fun and easy. You get 5 high energy dance workouts and 1 dance conditioning workout to give you all the calorie burning benefits of a great cardio workout while using every muscle in your body to fire up your metabolism.

There are no complicated moves, NO WEIGHTS OR EQUIPMENT required.

Autumn uses her portion control container system and meal plan to help you lose weight by eating what you want in the right amounts each day.

WHO CAN DO COUNTRY HEAT?

ANYONE from beginners to 21 Day Fix Graduates to those advanced in their fitness who want something different and fun!  It is great for all ages and sizes!  People who like Zumba, people who want to lose weight and are looking for results in 30 days!  People who generally don’t like to exercise or who want a lifestyle change, but aren’t sure where to begin {DOES THIS SOUND LIKE YOU??}

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This workout is great for people who have tried and failed at complicated diets and exercise programs.  The reason is that it’s easy to follow the portion controlled container system and you have ME as your coach to guide you every single step of the way!  I will teach you how to meal plan, prep, and stick with the workouts from beginning to end.  Plus the workouts are fun and you don’t even know you are working out!!!

If you want to lose weight then yes that is accomplished in the program!  I encourage everyone to do at least 2-3 rounds of the program. The reason is that in the first 30 days you are just learning the ropes.  You are getting a good handle on your nutrition and understanding the portion controlled containers.  As you dial in your nutrition you can increase your results!!

This program is great for those that like to dance but are intimidated by choreography.  THAT’S ME!!!  I have two left feet and I want to get in, sweat and get out!  So I’m pumped for this!

Country Heat
WHAT DO YOU GET WITH THE PROGRAM?

When you purchase your Country Heat you will get:

• 6 workouts on 3 DVDs in 30 minutes or less.

• 7 Color coded portion controlled containers to efficiently help you portion out your food

• Country Heat Nutrition Plan – an easy to follow guide that has recipes, tips, and more to help you get results.

• 30 Days of Shakeology in any flavor – chocolate, vanilla, strawberry, greenberry, cafe latte (US only), vegan chocolate, and vegan tropical strawberry.

• Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.

• 30 Day Calendar so that you know exactly what workouts to do in what order to maximize your results.

• Plus when you get the Challenge Pack you get access to Country Heat On Demand which means unlimited access to stream Country Heat and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts the minute you make your purchase.

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SO DOES THIS SOUND LIKE A PROGRAM YOU WANT TO DO??

Did you know you can get it right here from me?

Plus I am going to be launching my first official COUNTRY HEAT TEST GROUP on Monday August 8th!  You can get personal, 24/7 mentoring, guidance and support from me in a closed online accountability and support group!  I am going to walk you through the entire program from beginning to end.  I will teach you how to navigate the nutrition plan, how to choose healthier snacks, swap out your bad habits for better choices and how to truly make a lifestyle change vs. a crash diet.

I will be there to help you stay accountable, to track your food, to keep you motivated when you are not feeling it!  My job is to be your support system and sounding board!  I don’t want this to be another program you invest in and don’t complete!  This time, it will be different!! TRUST ME!!

All you need to do is get your name on the list to be the FIRST to know about the program launch!

If you DO NOT HAVE A COACH the first step is to make me your FREE COACH.  Click here to sign up for free.  If you already have a coach that you work with please reach out to your coach for details on their launch groups!

If you do not have a coach and would like to be in the official VIP Country Heat Test Group then email me at me@jordanduvall.com to be considered for a spot in the group.  Use Subject Line: VIP COUNTRY HEAT!

I will be hand selecting a group of people who are committed, dedicated and ready to make some changes in their health and fitness!  So don’t delay, spots will absolutely fill up fast.

Are You Part Of The Facebook EVENT?  Stay up to date on launch details and information by joining here!

Join The Event On Facebook Here

Milestones to Achieve a $500 a Week Business

POSTED BY ON June 17, 2016

Use this Checklist to Celebrate Every Monumental Step Forward in your Business! In no particular order, strive to complete these tasks in the 1st year of your Business and Duplicate with your Team!

 1. Write and Post your Goals on our Team Page – (Short and Long Term)

 2. Sell your First Product

 3. Sell your First Challenge Pack

 4. First Shakeology HD customer

 5. Sign up your First Coach!

 6. Run your First Challenge Group

 7. Hit Success Club 5

 8. Hit Emerald Rank

 9. Attend First Live Beachbody Event

 10. Read The Compound Effect by Darren Hardy OR The Slight Edge by Jeff Olsen

 11. Read Go Pro- by Eric Worre

 12. Read The Magic of Thinking Big- by David Schwartz

 13. Read Change your Thinking, Change your Life- by Brian Tracy

 14. Read Crush It- by Gary Vaynerchuk

 15. Read Eat that Frog- by Brian Tracy

 16. Hit Success Club 10

 17. First Paycheck of $100 a week

 18. Share your Before & After photos on your Wall

 19. Share your Story on Social Media

 20. Speak on a Team Call as a Testimonial

 21. Speak at a Live Event as a Testimonial

 22. Hit Ruby Rank

 23. Hit Success Club 3 Months in a Row; Become a Success Starter

 24. Hit Diamond Rank within 90 Days

 25. Make your 1st Youtube Video

 26. Earn $200 / Week

 27. Earn $300 / Week

 28. Earn $400 / Week

 29. Earn $500 / Week

 30. Earn $600 / Month

 31. Earn $800 / Month

 32. Earn $1000 / Month

 33. Help a Customer Lose 10 lbs. or More

 34. Gain your 1st Testimonial and Share it on your Wall

 35. One of your PS Coaches hits Success Club

 36. Bring a Prospective Coach to a 3 way call with your up line and leverage them to

 37. Run 3 Challenge Groups (1 a month for 3 months)

 38. Listen to Keith Callahan’s “All About Beachbody Coaching” Podcast

 39. Listen to The Driven Dreamers Team Call for One Month and Track

 40. Attend Summit (June)

 41. Attend Super Saturday (Live Quarterly Event)

 42. Bring 2 Guests to a Super Saturday

 43. Work through 100 person List using Power Hour and Go Pro Techniques

 44. Complete Chalene Johnson’s 30 Day Push Program (www.30daypush.com)

 45. Workout with a Beachbody Celebrity Trainer Live

 46. Read How to Win Friends & Influence People- by Dale Carnegie

 47. Run a 7 Day Free Challenge Group

 48. Power of three Filled out Weekly (3 months in a row)

 49. Listen to 5 Team Rock Hard Bodies Recorded Team Calls

 50. Finish your 1st Fitness Program (complete the 21-90 days)

 51. Submit your Photos and Enter the Beachbody Challenge (You or a Customer)

 52. Invite your Top 10 List to a Coach Open House

 53. Make a List of 100 contacts

 54. Grow your List to 200 contacts (by adding 10 new people a week)

 55. Hit your Personal Fitness/Weight Loss Goal

 56. Help 5 personally sponsored coaches hit Emerald

 57. Help 5 personally sponsored coaches hit success club 3 months in a row

 58. Have a minimum of 20 personally sponsored coaches

 

5-Ingredient Vanilla Peach Popsicles Recipe

POSTED BY ON May 24, 2016

My daughter LOVES peaches and since they are in season I figured it would be fun to make popsicles together!  So we headed to target to get some molds and tweaked some recipes to make our own!

With such simple ingredients, these pops are a total celebration of THE PEACH!  Don’t skip the vanilla and sea salt because they bring out the peachy flavor!  YUMMMM!

Easy to make and super refreshing!

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INGREDIENTS

  • 3 medium-sized very ripe peaches, chopped and pitted (not peeled)
  • 1 banana
  • 1 tablespoon maple syrup
  • 1/2 teaspoon pure maple extract
  • 1 pinch sea salt


INSTRUCTIONS

  1. Add all ingredients to a blender or food processor and process until completely smooth.
  2. Spoon the peach mixture into popsicle molds, making sure not to fill the molds over the “fill” line, since liquid expands as it freezes. Gently tap the mold a couple times on a hard surface to help any air bubbles escape, then insert the sticks.
  3. Transfer to the freezer and freeze completely, about 6 to 8 hours, depending on the size of your popsicles and how cold your freezer is. To easily unmold the popsicles, dip the plastic bottoms in warm water and they should slide right out.
  4. Once unmolded, wrap each popsicle individually in plastic wrap and store in the freezer.

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Paleo Banana Bread

POSTED BY ON April 24, 2016

Paleo Banana Bread
You can have this recipe from ingredients to banana bread batter and in the oven in 5 minutes, or less. When you are finished baking, top it with almond butter or drizzle with raw honey.  Maybe even add some cinnamon!  It’s super yummy!
Ingredients
 Paleo Banana Bread

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Meal Planning – Love it, Hate it

POSTED BY ON April 10, 2016

I have a love hate relationship with meal planning.  I know it is good for me to do and I see the success I have, but let’s be honest, some weekends I would rather not be in the kitchen and I’m uninspired to pick our recipes and be creative.
Here’s things you can make that are super easy and will help get you through on those tough weeks when you are busy or just can’t get into meal prep.

 

  1. Hard Boiled Eggs – put water in a pot, let it boil, add eggs, and #BOOM 7 minutes later you have an amazing breakfast, snack or protein to put on your salad
  2. Single Serving Greek Yogurt – super easy to have on the go for snack, breakfast, or even dinner in desperate times.  Put a drizzle of honey or add fruit for a sweet treat.  Yes I know that greek yogurt is an acquired taste.  I just could not get into it until I had gestational diabetes when I was pregnant and had to learn to love it and you know what it’s pretty good! A dash of cinnamon goes a long way!
  3. Baby Carrots – they are already cut for you!  Eat them alone, with hummus or salsa.
  4. Shakeology – this is a lifesaver for me.  I add protein powder each morning to pack a punch and really fill me up.  I’ll be honest that when I first saw it I was like, wait what?  I’m not spending $130 on protein powder. These people are cray cray.  And then when I wasn’t getting amazing results from my fitness program and clean eating efforts I figured I would give it a try.  After all, if I didn’t like it I could return it and get my money back.  My cravings went away 2 weeks later, my digestion improved 10x, I have so much more energy, and in turn I feel better about myself and am happier resulting in me being a better version of me.  My hair is also super full and long now too which I never had before and is awesome!  At less than $4 day it’s easy to grab n go and I will even have it for dinner some nights if I can’t muster the energy to cook anything.  Better that than a quesadilla.
  5. Rotisserie Chicken – you can get this at any local grocery store and shred it up for salads or steam up a veggie real fast and have it as a full lunch or dinner.
  6. Tuna – Yes there are so many ways to make yummy tuna salad.  I am a lazy cook so often I will just dump tuna into a bowl and mix up with balsamic vinegar and mustard and #BOOM.  Throw it on lettuce, eat alone, or put on bread.  You have lunch or dinner! Life before Shakeology I would sometimes have that for breakfast!
  7. Olives – easy to have a jar and have 10 for a quick snack.  Healthy fats.  If you don’t like olives then pretend you never ready this.
  8. Slow Cooker Oatmeal – I was a hater.  The quick packets were my go to and then one day my husband bought the slow cooker version (I was annoyed) and then I tried it.  Um, yeah.  Haven’t had the packets since.  They taste like cardboard to me now.  It’s SOOOOO easy to make this.  Follow the directions on the can and then let it sit overnight in the fridge.  You can put it in a mason jar with some fruit to take to work and have it for breakfast, snack or even lunch.  Let’s get over labels for when we can eat certain foods!  Make life easy!!!
  9. Sweet potatoes – I have a love hate relationship with these bad boys.  Mostly because I’m told I have to eat them.  My inner “I don’t wannnnnnnaaaaa” comes out.  You can turn the oven on to 350-400 poke holes in them, put them in on a cookie sheet, set the timer for 50-60 minutes and #BOOM you have sweet potatoes and it took 5 min of effort.
  10. Hummus – super easy to have with veggies, crackers or even put on a salad.  Just be mindful to keep it to a couple TBSP.  Yeah I’ve def stuffed my face with hummus and eaten way beyond the proper portion.  If this happens move on.  Don’t beat yourself up.  Be better next time.
  11. Cheese – I mean who doesn’t love cheese?  The Baby Bonbells you can take on the go or even string cheese.  All you have to do is pull it out of the fridge.  No prep necessary.
  12. Apples, Grapes, Oranges, Bananas – These come ready to eat.  No prep necessary.  Put in your bag or purse and #BOOM snack.
  13. If you have a Trader Joes near you they have the mini packs of nuts and trail mix!  So easy to grab n’ go.  Just eat half the bag though as there’s 2 servings in there.  Aim to have 12 nuts.  Count them out first and put the bag away because we both know you will eat the whole thing if not.  How do I know this?  Because it will be gone before I can count to 10 because I get lost in the mindless crunching.
  14. Avocado – I could bathe in avocado I love it so much.  This is easy to cut in half and mix with tuna or salsa and you have lunch, snack or dinner.  Again, eat 1/4-1/2. Don’t eat the whole thing in one sitting.  Portion control people.  Yes it’s hard but we gotta do it or we spend our life being pissed off about our muffin top.  Don’t waste your energy on that.
  15. Veggies – OMG she said the V-word!  Yes vegetables.  They are good for you!  If you don’t like them then you are either A) not cooking them right or B) buying crappy produce.  Pony up some money to get good quality food and you will fall in love and feel better.  Just trust me.  Look up recipes to learn the proper cooking times.  Most veggies really only require 2-5 min of cooking.  They should have some crunch and not be a soggy disgusting mess that you have to choke down.  Carrots, cucumber, bell pepper, pre cut jicama, tomatoes… All good alone, mixed in a bowl with balsamic vinegar, put over greens, or even with hummus.
Hope that helps.  Meal planning and prepping doesn’t have to be hard.  If you aren’t a meal planning Maven the stick with the easy stuff and in your free time read up on how other’s do it and implement the tips slowly over time.  Before you know it, you’ll be a master.  We are only afraid of what we don’t know so confront your fear and go for it.  You can do it!
Would love to hear what your favorite healthy grab-n’-go food choices are.  Would you do me a favor and share below in the comments?

Ready to get after it?

POSTED BY ON

I distinctly remember the moment I realized I’d become an adult.

It was April 2005 in Amsterdam with one of my best friends.  We’d been out doing our Amsterdam thing and realized that we wanted to just go back to the room and rest and hang out than go to a club or bar and get wasted.

And then Carolyn dug an O Magazine out of her backpack. We started reading the articles and talking about them, and I knew I was now an adult.  A grown woman.  

Once I finished my travels in Feb 2006 and had a permanent address again, the first thing I did was get a subscription to Oprah Magazine.  And I devoured it each month, crawling into bed and savoring every article.

I grew up in a family where we always had a feeling of lack.  Looking back we always had food to eat, clothes to wear, and had enough of what we needed. But the mindset of not having enough was there.  You see, I lived in a bad neighborhood and went to a school in a better neighborhood with kids that had way more than I did but in reality I was doing just fine and better than a lot.  Just didn’t feel like it at the time.  

That loud voice always saying “I can’t afford it”, “That’s too expensive”, “I could never have that” was the underlying current when it came to spending money.  It bled into all areas of my life and the guilt associated with spending money tormented me all the time.  I still struggle with it but know that it is holding me back from living the life I want so I am working with other coaches to help me overcome.

I’m a big believer that we create our own realities so it’s no surprise that I always felt like I was just out of reach for what I wanted – my hopes, my dreams, my desires.  

The crash of 2008 took us down in flames and I struggled to find work, the entertainment industry changed, we lived pay check to paycheck for years.  We even got to the point of having a weekly meetings to figure out what else we could cut out of the budget so we could afford groceries and pay the utilities bills.

When I was 6 months pregnant we lost our house and have been working our way ever since.

Not being able to do anything fun and enjoy life for so long was soul crushing.  No trips, no shopping, no eating out, no concerts, no movies, NADA.  It was netflix and staying in.  We even thought about dropping the $8 subscription but needed something fun to do.  

I was undervalued at my job, worked super long hours, and just put one foot in front of the other to get through the day and hope that one day this constant stress would end.  I knew there had to be more to life than just surviving and waiting for the other shoe to drop.

Long story short, one day post baby, I see in my FB Newsfeed about this Beachbody coaching opportunity thing.  Honestly I had no idea what it was all about.  I just saw that we could earn a free family trip to Cancun and I was in. I devoured videos, trainings, blog posts, team calls – you name it.  We were going on this trip.

I woke up at 5 am everyday and failed everyday.  Made embarrassing posts.  Didn’t ask enough questions.  Forgot to follow up.  But I kept at it.  Learning each day and watching my business grow slowly and see that I was inspiring and helping others who were in turn inspiring and helping me heal and become a better person.

And now I watch as my business continues to reap the benefits of the compound effect and we can do fun things again. 

Back to Oprah…. So a friend sent me a link to Oprah’s Soul Sessions this weekend.  She is going to be in LOS ANGELES along with countless other mentors and people I admire.  Even 6 mo ago I would have cringed at the expense, but I chose to empower myself, put in the work to grow a business, help others, dig deep and work through my $HIT (I am far from perfect and in fact quite human) so that I could change my life and get over my limiting beliefs.  Still a work in progress.

I took out my credit card, didn’t even thing twice about the cost and bought a ticket to see Oprah.  I didn’t need to ask permission.  I did it because I earned the money and the expense wasn’t going to put us under and not have food for the week.  And I wanted more than anything to go soak up the energy of this room and LEARN AND GROW!

It amazes me how empowering myself by cultivating discipline and consistency has changed my life so that I can again experience joy and melt away the financial stress that crushed my soul for so long.

Learn how to work smarter, not harder!

POSTED BY ON April 04, 2016

21 Time Management Tips

 

Time is our most precious resource.  We all have the same 24 hours in the day and make a choice on how to spend it.

It’s so easy for time to slip away mindlessly through our fingers and not know what happened.  Here’s 21 Tips to get you thinking regularly about how to refine your own time management practices.

1. Complete most important tasks first.

This is the golden rule of time management. Each day, identify the two or three tasks that are the most crucial to complete, and do those first.

Once you’re done, you don’t have them hanging over your head pestering you all day.  You can move on to other things and celebrate the success of completing the essential!  I recommend reading Eat That Frog by Brian Tracy for more great tips.

2. Learn to say “no”.

It’s so easy to get stuck in the habit of wanting to please everyone but what happens is we spend our time on things that are not in line with our priorities and moving us towards our dream life and accomplishing our goals.

At some point, you need to learn to decline opportunities. Your objective should be to take on only those commitments that you know you have time for and that you truly care about.

3. Sleep at least 7-8 hours.

I don’t know about you, but when I cut into my sleep time, I get cranky and my patience runs thin.  It’s also hard to keep track of stuff.  Sacrificing sleep is not a productivity hack and will actually decrease your quality of life and make it harder to get things done.

Most people need 7-8 hours of sleep for their bodies and minds to function optimally. You know if you’re getting enough. Listen to your body, and don’t underestimate the value of sleep.

4. Devote your entire focus to the task at hand.

Be fully focused.  In today’s society our phones are a third limb, causing us to be half paying attention all.the.time.

Close out all other browser windows. Put your phone away, out of sight and on silent.  Turn your email off.  Find a quiet place and concentrate on this one task. Nothing else should exist. Immerse yourself in it.  You’ll get it done faster and retain more information.  Multi-tasking is not better.

5. Get an early start.

Back for motherhood, I swore I would never wake up before 7 am. Then I had a baby and realized that those early morning hours are the only time I can get anything done for my business and fit in a workout.

When you make the commitment to get up early and get your important stuff done before anyone else is even awake, you won’t have it hanging over your head all day making excuses of why it’s ok to procrastinate.

It’s so much nicer and less stressful to get an earlier start on something. It isn’t that difficult either, if you just decide firmly to do it.  Don’t be scared of 5 am.  Make it your friend and watch your expand into greatness.

6. Don’t allow unimportant details to drag you down.

Don’t get caught up in perfection.  It’s better to get something done well enough vs perfect.  Generally we are our harshest critic and use perfection to keep from moving forward.  I’m guilty of this. I’ve always been a perfectionist.  Currently in recovery.

What I’ve found, though, is that it is possible to push past the desire to constantly examine what I’ve done so far. I’m much better off pressing onward, getting the bulk completed, and revising things afterward.

7. Turn key tasks into habits.

Habits are the foundation for creating new behaviors.  When you commit to doing something consistently everyday then you grow to look forward to it and it’s very manageable because it’s habitual.  When you scramble to pack it all in at once it’s easy to become overwhelmed and not do it at all.

8. Be conscientious of amount of TV/Internet/scrolling.

Use your time wisely.  It’s easy to get sucked into the newsfeed or a bad reality TV show and BOOM 30 minutes is gone.  You could have used that time to workout, read a good book, catch up with a friend… do something to enhance your life.  Time spent browsing Twitter or gaming or watching TV and movies can be one of the biggest drains on productivity.

Become aware of how much time you spend on these activities. Simply by noticing how they’re sucking up your time you’ll begin to do them less.

9. Delineate a time limit in which to complete task.

I’m a huge fan of the timer app on my phone.  It’s super easy for me to sit down and get lost in a project or task and run out of time to do anything else and mess up my whole day.  I now set my timer and that way I can be completely focused on the task at hand and once the ringer goes off then I can wrap up the task and move to something new.

The time constraint will push you to focus and be more efficient, even if you end up having to go back and add a bit more later.

10. Leave a buffer-time between tasks.

I am the worst at this.  I will bump tasks and activities up right against each other and then end up feeling stressed and overwhelmed.  It’s difficult to appreciate what I’m doing and to stay focused and motivated.

Allowing ourselves down-time between tasks can be a breath of fresh air for our brains. While taking a break, go for a short walk, meditate, or perform some other mind-clearing exercise.

11. Don’t think of the totality of your to-do list.

Seeing that endless list of tasks can feel like climbing Mt. Everest and that it will never get done!  No amount of thought will make it any shorter, but focus on the one task before you. This one, single, solitary task. One step at a time. Breathe.  You will inch along and before you know it, you’ll be that much closer to your goals.

12. Exercise and eat healthily.

Numerous studies have linked a healthy lifestyle with work productivity. Similar to getting enough sleep, exercising and eating healthily boost energy levels, clear your mind, and allow you to focus more easily.

13. Do less.

Doing less is another way of saying do the things that really matter.

Slow down, notice what needs to be done, and concentrate on those things. Do less things that create more value, rather than more things that are mostly empty.

14. Utilize weekends, just a little bit.

It’s amazing how doing just a little bit on weekends can really lessen the workload during the week. Aim for 1-3 hours per day. You’ll still leave yourself plenty of free time for activities.

15. Create organizing systems.

Being organized saves tons of time, and you don’t have to be the most ultra-organized person in the world either. Systems aren’t complicated to implement.

Create a filing system for documents. Make sure all items have a place to be stored in your dwelling. Unsubscribe from e-mail lists if you don’t want to receive their content. Streamline, streamline, streamline.

16. Do something during waiting time.

We tend to have a lot of down-time where we don’t try to do much. Waiting rooms, lines at the store, being on hold for a call.

Find things to do during this time. I get back to clients and build my social media during waiting time.

17. Lock yourself in.

GET F.I.T. – Focused, Intense, Time.

No distractions, no excuses. Turn your phone over, or even OFF! {GASP}

The only way I’m going to get something done is alone and without distractions. If you’re like me, realize it, and act accordingly.

18. Commit to your plan to do something.

Don’t flake on your own plan to do something!

Be resolute. Be committed. Be professional about it, and follow through. A firm will to accomplish what you decide to accomplish will take you anywhere.  And it will give you a sense of confidence that you can’t buy!

19. Batch related tasks together.

Let’s say that over a given weekend you need to do two programming assignments, write three essays, and make two videos. Rather than approaching this work in whatever order you feel, group the like tasks and do them consecutively.

Different tasks demand different types of thinking, so it makes sense to allow your mind to continue to flow with its current zone rather than switching unnecessarily to something that’s going to require you to re-orient.

20. Find time for stillness.

In our go, go, go world, too many people don’t find time to just be still. Yet, it’s extraordinary what a stillness practice can do. Action and inaction should both play key roles in our lives.

Discovering time in your life for silence and non-motion reduces anxiety and shows you that there is no need to constantly rush. It also makes it easier to find your work pleasurable.  My life has been enhanced immensely since adding meditation as a regular practice.

21. Eliminate the non-essential.

I know this one has been mentioned in one capacity or another already, but it’s one of the most useful tips you can take away from this post.

Our lives are full of excess. When we can identify that excess and remove it, we become more and more in touch with what is significant and what deserves our time.

One Last Tip (The Best One)

There’s one final tip I want to mention. If you remember one thing from this post, remember this:

Enjoyment should always be the goal. Work can be play.

We get so caught up in “being busy” that we forget to enjoy what we’re doing. Even when we focus on working smarter, we’re still often too focused on getting things done.

This should never be the point. Always ask yourself: What can I do to spend more time enjoying what I’m doing?

The goal should be to arrange your commitments in a way that you’re happy living out the details of your daily life, even while you’re working.

This may sound like a pipe dream, but it’s totally possible. Be curious. Be open to opportunity. Know yourself. Embrace your passions.

Wonderful things will happen. Best of luck implementing these tips, and let me know if I can do anything else to help you.

Healthy FIX approved power meatloaf

POSTED BY ON April 03, 2016

There is nothing like comfort food on a chilly rainy day!
❤️ 1.5

.5

Ingredients:
2 lbs of lean ground beef

1 cup all natural mild salsa

1 cup whole wheat bread crumbs (Ezekiel bread)

2 large eggs, lightly beaten

3 cloves garlic, finely chopped

1 teaspoon salt

Ground black pepper (to taste)

Fresh chopped parsley

Directions:

Preheat oven to 375 degrees. Combine ground beef, salsa, bread crumbs, egg, garlic, salt, and pepper in large bowl. Press mixture into 9×15 inche loaf pan, or form into shape of a loaf and place on ungreased 13x9x2 inch baking pan. Bake for 60 to 70 minutes or until center is no longer pink and meat is cooked through. Let stand 10 minutes before serving. Cut into 8 slices and serve garnished with parsley.

Pair with potato or sweet potato and steamed green beans for a complete meal.

  
Photo

❤️ meatloaf

green beans

1.5 mashed potatoes

1 tsp butter