BeforeYourNext Birthday-DeniseFisher’s Blog

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Posts Tagged ‘Exercise’

Free Coldplay Exercise Soundtrack You Can Download

Posted by denisefisher on May 20, 2009

image Ok, it’s not really intended to be an exercise soundtrack, but Coldplay is offering a free album of their music, and I defy you to crank it up and not want to dance or exercise. The title of the album even gives you instructions for beginning dance or exercise steps – it’s called Left Right Left Right Left. It includes these songs:

Glass of Water
42
Clocks
Strawberry Swing
Hardest Part/Postcards from Far Away
Viva La Vida
Death Will Never Conquer
Fix You
Death and All His Friends

An exercise workout doesn’t require a gym membership or even a pair of jogging shoes. Put on some tunes. Jump up and down; wave your hands over your head like you’re at a concert; and just exercise/dance like a crazy person. If you have a kid between the age of toddler and post-college you can both/all exercise dance to the music. If you have a teenager, you can dance around the house in front of their friends. Yeah, your kid might be embarrassed, but it will make for a good story and I bet that they’ll want to join in with the music.

Exercising with a musical playlist is one of my favorite ways to get physical activity and activate endorphins that’ll energize you for the day. And now you can get a great Coldplay playlist for free. It’s coming up on Memorial Day weekend, so think of this soundtrack as an alternative activity to sitting around eating cupcakes after the cookout. Crank up the music and get everyone dancing or exercising. Crazy fun, courtesy of Coldplay. Thanks guys!

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Posted in Exercise, Fitness, Personal Style | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

Productivity & Wardrobe Maintenance – OR – Why Doesn’t Stephen Covey or David Allen Ever Mention Laundry?

Posted by denisefisher on May 6, 2009

Ironing Man Have you ever noticed that all the productivity experts and best-selling authors on the subject of efficiency rarely, if ever, mention such basic topics as doing laundry or preparing meals? These are tasks that everyone needs to do frequently, on a regular basis (or they at least need to have someone else do these tasks for them, which I’m guessing is the case for the aforementioned authors). But for everyone who doesn’t have a secretary, personal assistant, and housekeeper, and still wants to be productive and efficient, you need to have an effective system for wardrobe maintenance. I’m assuming that anyone who’s reading this already has some sort of system for laundering their clothes. How’s that system working for you? It might be time to make some adjustments to your routine or tweak the details to streamline the process. Things may have changed in your life or in your living situation. You may have slipped into some less-than-optimal habits by continuing a “just for now” routine that you started long ago. You may have been doing your routine long enough that you now know what you’d like to change (if only someone would assign you a maintenance redesign project). Well, consider this a call to begin a mindful reassessment of your wardrobe maintenance system. In most cases, this will be a fairly easy task that you can undertake to make your system into something that’s not filled with drudgery or chaos. Who wouldn’t want that? I have four points to consider to help improve your wardrobe maintenance system:

+  Location

+  Supplies & Equipment

+  Space

+  Routine

You need to have a designated location where things are kept and processed during the maintenance routine. Remember the saying “a place for everything and everything in its place”? Well, the first part of that phrase is probably the more difficult of the two. And if you’re going to streamline your system, you might need to rethink the default locations you’re currently using. Don’t stick with a centralized laundry hamper in the hallway that the entire family has to use if it doesn’t work for you. Don’t force yourself to cram all of your dirty clothes into one basket, if you need more space or if you need additional containers for sorting. Think of yourself as the system designer for this process and make each element of it work in a way that naturally flows for you. If there are designated spaces for what you need to do, at the location you need to do it, and the supplies and equipment you need to use, it will be easier for you to develop a streamlined routine, and you’re more likely to sail through the process without moments of indecision or settling for what you’ve got to work with.

Consider these criteria for the aforementioned points.

+ Location

for clothes awaiting cleaning or repair – this might be a place where clothes are hung, or more likely, a hamper or clothes basket; preferably, near the source of that decision
where clothes are cleaned and repaired – this refers to where the do-it-yourself tasks are done as well as the take-it-somewhere tasks – where do you polish your shoes or sew on a button? have you located a designated shoe repair place or a place where you would go for alterations?
where clothes wait to be put away – not where stacks of clothes sit for weeks after laundering, but where they wait during the cleaning, drying, pressing, hanging/folding process (the top of the dryer is only so big)
where clothes go once they’re cleaned or repaired – again, not the top of the dresser or hanging on the closet door; this location should be determined by the space allocation of your wardrobe and how you rotate your garments (most recently worn go in the back) or how you organize your clothing (such as by color or sleeve length) – the main point is to have a functional storage system and to avoid stuffing things into drawers or into the closet just to get everything put away
– where supplies for the process are kept – preferably, at the location where they are to be used, and in a location where they are easily viewed and accessed

+ Supplies & Equipment

– containers, kits, or stations where supplies are grouped and always kept – having your supplies grouped into kits will make them easier to find and use; having them stored in a container makes it easier to transport them to the precise task area where they’ll be used or to move them off a shelf when the need arises, such as for cleaning, taking inventory, or a dreaded plumbing leak
– stain treatment supplies – if you use a stain stick that can be applied days before being laundered, it may be useful to have multiple sticks and keep them at each location where dirty laundry is collected; these can also be good to have for travel
– laundry products – preferably, you can keep these to a minimum and avoid multiple opened products and almost-empty containers; if you have to take your laundry to another location to do your wash, having your products in a carrying container will make it that much easier to transport, and make you less likely to forget something
– sewing kit, buttons, etc. – everyone should be able to sew on a missing button, but you need to be able to find all the supplies you need to do this; keep buttons, needles, safety pins, several colors of thread, and a small pair of scissors in a small sealable container that you can easily find and take to a work space
– shoe polishing kit – a nice shoe polishing kit will greatly increase the likelihood that you will polish your shoes and get more life from them; this is an item that may be worth a little splurge – compared to the price of new shoes, the cost of a shoeshine kit could be a great value; make sure that you have polish colors that correspond to the shoes you own, and don’t forget to add white liquid polish to your kit if you need it for touching up your tennis shoes or summer sandals
– laundry processing equipment – this might include hampers, laundry baskets, laundry bags, drying racks, clothes hanging racks, clothes pins, ironing board & iron, hangers, or storage organizers; having the right tools for the job makes the task more pleasant

+ Space

– space for wardrobe maintenance items – not only do you need to have a designated location for collecting dirty laundry, you also need to have space for it; besides that, you may need baskets or containers for hand-washing & special treatment items, dry cleaning & repairs to be outsourced, items to donate or otherwise purge, and items needing do-it-yourself repairs (one more tip regarding laundry baskets & containers: rectangular-shaped containers are almost always better than round, or even elliptical-shaped)
– storage space for supplies & processing equipment – if you don’t have space and easy access to your cleaning & maintenance products and supplies, it’s not going to be fun; keep in mind the portability factor too, when thinking about your space and storage containers; and make it easy to put things away
– uncluttered flat surfaces – this is a tough one, because cleared flat surfaces tend to attract stuff galore, but you need such spaces for sorting, preparing, processing, pressing, folding, regrouping and reorganizing; so do your best to find some, even if it comes from a folding table
– a container for collecting pocket contents, lost buttons, etc. – you’ll probably want a container that has a sealable lid, so that you don’t end up with coins, buttons, and tokens spilled behind the washer and dryer; if you’re good, you’ll empty this collection container after each laundry event, but even if you’re not up to that level of efficiency, having a collection container can be an acceptable option and better than the alternative (setting coins and buttons on top of the washer or dryer where they inevitably will be knocked off into some place where they shouldn’t go)
– laundry sink or tub for pre-treating, soaking, hand-washing – granted, if you don’t have one of these, it’s hard to just create space for one, but you can put it on your wish list; and if you do have one, keep it clear of clutter and stocked with a scrub brush and other supplies you need to have on hand; an alternative to a sink or tub might be a plastic wash bin designated for that purpose
– space for air drying – this can be a clothesline (outside or inside), a drying rack, or a hanging device that’s used over your tub; just make sure that its accessible when you want to use it, and that it’s easily returned to its non-drying function when you’re finished (think retractable clotheslines and fold-up racks)
– space for processing cleaned clothes – this combines several previously mentioned elements, but I’m repeating it here because you need to have space (and maybe special racks) for hanging clean clothes, folding clothes, towels, & linens, sorting & stacking clean items, room to press garments that need ironing, and space to regroup and organize items that will be returned to different rooms (if you have to take your laundry out to be washed, you may need provisions for covering the clean items during transport)

+ Routine

– designate day(s) for laundry and wardrobe maintenance – laundry may be done weekly, but you can also integrate clothing repairs, shoe polishing, and other clothing maintenance tasks on this designated day; handling dry cleaning and other outsourced types of tasks can be relegated to days when you run errands
– frequency of laundering/cleaning – reassess how frequently you launder or dry clean your clothes – not how many times a week you do laundry, but how many hours you actually wear a garment before laundering it; if you put on an outfit at the end of the day to go out for the evening (and aren’t working up a sweat by dancing), perhaps you can wear it another time before washing it; be aware that over-washing and excessive dry cleaning can significantly shorten the wearability of a garment, not to mention the extra labor and resources it takes to do that extra cleaning
– share the labor – this point is especially directed at women, who typically take on the job of family launderer by default (and probably includes the wives of Stephen Covey and David Allen); don’t be a martyr and don’t encourage helplessness and dependency by taking on the entire household’s wardrobe maintenance; teach self-reliance by instructing children to maintain their own clothing. Release your care-giver instincts, lower your standards, and let them do it themselves! Household members should have individual responsibility for their own wardrobe items and bed clothes, and should share or rotate tasks for “community” laundry tasks (such as towels and linens).
– consider all-hands activities – engage the entire household for such things as hanger-gathering, quick & easy closet purges, donation gathering, shoe polishing night, curtain laundering, bed linen washing, and seasonal clothing transfers
– plan for complete follow-through of the process on laundry days – avoid musty or mildewy clothes forgotten in the washer, wrinkled clothes left in the dryer, and missing or disorganized clothing items that can’t be found because they were not put away; don’t start the process unless you know you’ll be able to follow it through to completion
– integrate a compatible activity with your laundry processing – make your laundry day more productive by integrating individual or family activities that can be done between the steps in the process; listed here are some examples of such activities:

  • exercise, walk, ride a bike, do yoga or a workout routine between loads
  • make it a cooking/baking day or prepare salad/vegetables for the week
  • read a book, magazine, or browse through a cookbook
  • listen to podcasts or audio books (or my favorite, This American Life)
  • dust bedroom furniture, baseboards, light fixtures, and clean mirrors, floors, door frames, and light switches
  • straighten up the closet, dresser drawers, night stands, and linen closet in preparation for clean laundry
  • write up plans for the week, update your calendar or address book, write e-mail messages or replies, write a few pages for your book/screenplay/business plan/blog
  • plan your menu for the week and write up a grocery list

– schedule an after-laundry activity – create a sense of urgency to get the task done, and provide something to look forward to (preferably, something that doesn’t involve everyone needing to shower first [you know, the hot water issue after laundering]; and maybe you should pass up an activity that involves spending or an eating-out activity – it would be good to get out of the habit of using these activities as a reward, for obvious reasons); listed below are some suggested alternatives:

  • go visit some friends or family (hello grandma!)
  • go to the park, pool, or playground; play tennis, kickball, ping-pong, or volleyball
  • set up a backyard game of croquet or badminton and have a cookout
  • go for a drive – just exploring or revisiting old neighborhoods or new sites
  • have dinner at home (maybe with food from the cooking/baking you did), then play a board game or do a family project or activity together

Bonus: Money-saving Aspect of Maintenance

Taking care of your wardrobe items is inherently a money-saving venture, but if you can make some adjustments in your maintenance system, you can save even more.

Save money by extending the life of your clothing. Extend the life of your clothing by
– making repairs & alterations needed to keep the garment functional
– reducing the frequency of laundering or dry cleaning
– reducing the wash and rinse temperatures
– eliminating or reducing the frequency of using heated drying
– reducing the amount of laundry detergent and fabric softeners used
– using a front-loading washer rather than a top-loading model, if you have the choice

Save money by eliminating or reducing the use of laundry products:
– fabric softeners, dryer sheets, anti-static products, and spray starch are products that are best used sparingly, if at all
– beside the cost of these products, fabric treatments affect the surfaces by making them slightly resistant to water, slightly glossy, and more difficult to clean (because of being impervious to water) if used routinely over an extended period of time
– be aware of the quantity of detergent you use, and adjust it for the amount of soil on the clothing and to minimize the soapiness that needs to be rinsed; many laundry detergents are now more concentrated, and suggested usage amounts tend to err on the side of using too much (which, from a marketing standpoint, will require you to buy more product more frequently); and don’t forget, the detergent and laundry products you use ultimately end up in the water supply system for treatment and redistribution, so be mindful and frugal with your usage – try reducing the amount you use until you find the minimal amount needed to do the job

Save big money by being selective about your home laundering methods:
– Remember that any kind of heat-generating equipment or appliances (stoves, ovens, toasters, water heaters, irons, clothes dryers, space heaters, furnaces, electric blankets, hair appliances, etc.) use more energy than almost any other type of energy usage in your house (way more than lighting or electronic devices), so any reduction you can make in your use of heat-generating appliances will result in significant savings
– Save $85-$150 per year in energy by air drying your clothes instead of using a gas or electric dryer
– Save $11-$226* per year in energy by reducing the use of heated water for washing and rinsing

And if you have the option, or are close to replacement of your appliances, keep these potential savings in mind:
– Save $28-$137* per year in water, detergent, and energy by using a front loading washer instead a top loading washer
– Save $12-$30* per year in energy with gas dryer instead of electric

*The figures I’ve cited are ranges derived from outstanding detailed information provided at Michael Bluejay’s site, Saving Electricity, which compares various factors of water and energy usage in the laundry process; it also compares other appliances and energy usage issues. If you appreciate excellent research and want to know specific information about appliances, energy usage costs, and efficiency, I would highly recommend his site. Take that, Stephen Covey and David Allen!)

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10 Reasons To Take A 20-minute Walk in Your Neighborhood

Posted by denisefisher on February 25, 2009

Walking Feet

Approximately 80% of the US population lives in urban (or suburban) areas, where there are neighborhoods. I’m in this demographic, and these tips are written with these people in mind. But if you’re not living in such an environment, read through the list, note the benefits, and find ways to apply them to your situation.

10 Reasons to take a 20-minute walk in your neighborhood

1. Exercise
2. Know what’s going on
3. Social encounters
4. Vitamin D
5. Natural appetite suppressant
6. Day dreaming/idea gathering
7. Sensory awareness and appreciation
8. De-stressing
9. Solitude or partnership
10. Serendipity

1. Exercise
The physical benefits of exercising are the most obvious. You’ve heard these things before. You know you should get more exercise. I’ll skip all that. Just remember that a 20-minute walk in your neighborhood is a manageable physical activity. No special equipment or scheduling or other preparations are needed. Any amount of walking that you actually do is better than an intended 30-minute workout at the gym that never happens. It’s not an all or nothing proposition. Walking counts.

2. Know what’s going on
You’d be surprised at the amount of information you can gather about your neighborhood in the span of a 20-minute walk. You’ll find out when someone puts their house up for sale. You’ll be aware of construction or renovation projects that are going on or getting ready to start. You’ll see repairs being made to utilities (which might solve the mystery in your own house as to why all of your clocks and electronic appliances reset to 12:00). If you walk the neighborhood routinely, you’ll notice when someone gets a new car, see when someone’s putting up a new fence, or discover a beautiful antique table that someone is putting out for trash pick-up.

3. Social encounters
It’s always good to know who your neighbors are. I’ve come to appreciate this more as I’ve gotten older. Ideally, you’d like to be on friendly terms with whoever lives next to you, but even if it’s just a casual greeting as you pass each other coming and going, it’s better than nothing. If you’re out walking, you’re more likely to have such encounters with your next door neighbors and other residents in your vicinity. Beyond the polite salutations of “hi, how’s it going?” there should follow an actual introduction and maybe an exchange of phone numbers. The more you are seen and greeted by your neighbors, the more friendly and approachable you will be. Having an amicable relationship with those on your street comes in handy when you need someone to help jump-start your car or sign for a package when you’re at work during delivery hours. Being a good neighbor is a good policy. Being seen walking in the neighborhood is a good way to improve your status.

4. Vitamin D
Exposure to direct sunlight causes the body to create vitamin D. You can’t get this benefit if you’re inside, and you can’t get it through window glass in your car, home, or office. You need to be out in the sunshine during daylight hours, every couple of days. There are conflicting views and studies about how much is enough and how much is too much, and the scientific recommendations seem to change constantly. So be intuitive and moderate about your exposure to get a reasonable benefit without the detriment.

5. Natural appetite suppressant
There are several studies to suggest that exercise affects metabolism and suppresses appetite. Anecdotally, I’ve experienced this effect, and I’ve heard similar results from others who exercise regularly. Try if for yourself and see if you don’t notice a similar effect. What’s the worst that could happen?

6. Daydreaming/idea gathering
After walking for about 10 minutes — once I get into a rhythm and stop paying such close attention to my steps and my walking technique — I notice that my mind becomes relaxed and starts to drift off into a dreamlike state. I start to develop solutions to problems that I’ve set aside, and pieces of ideas begin to come together into innovative possibilities. This is most likely to happen when I walk by myself, and it’s both calming and exhilarating at the same time. Who wouldn’t want to experience that?

7. Sensory awareness and appreciation
When you walk consciously, and allow your senses to experience the world around you, you’ll find that there are all kinds of sights, sounds, and smells around that you miss when you’re hurrying off to one place or another. It can be a pleasant surprise to take in the fragrance of blossoms on a tree, charcoal grills being fired-up, or fresh laundry smells coming from a dryer vent. If you don’t stop to notice, you can miss the sounds of songbirds in the trees or the distant sound of someone playing piano near an open window. You can appreciate the bright colors of a flowering bush or the neatly manicured landscaping of a neighbor’s yard. It’s all good. Breathe deep and learn to adjust your attention so you don’t miss savoring these sensory experiences.

8. De-stressing
Walking is a great way to release tension in your muscles and allow the natural hormones that are released during exercise to calm your nerves. Deep breathing helps, as does good posture. Both of these can be enhanced by walking. And if you’re not stressed, you’ll probably experience less frustration and less yelling, so it’s got to be beneficial for relationships too. It’s always good to take time out to unwind and regain perspective. Did I mention that walking is also energizing and gives you momentum?

9. Solitude or partnership
Enjoying a few minutes of solitude or a few minutes of one-on-one time with your partner or child is a fabulous bonus you can get by walking your neighborhood. If you’re walking with someone, it allows for pleasant conversations of the day’s activities or discussions of upcoming plans. It’s an opportunity to build or maintain rapport and intimacy. Or it can be a time to be competitive, whimsical, or silly together. If your walk is taken without a walking partner, take the time to enjoy being alone with your own thoughts, unjudged and uninterrupted. You can choose which works best for you – solitude or partnership. Maybe mix it up from time to time.

10. Serendipity
You can’t plan for the unexpected or anticipate a spontaneous occurrence, but you can be aware and receptive for a serendipitous encounter. An open mind and a youthful sense of curiosity will reveal unimagined possibilities you could not have foreseen. Look for the sign.

Finally
I wish I could remember where I read this so I could cite it, but one guy described his two-step motivation technique for walking exercise this way:

1) Get shoes on.
2) Get on the other side of the door.

I love it! Sometimes, getting started is just that easy. So let’s do it. As soon as I finish writing this, I’m going to go out walking. Meet me on the other side of the door.

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60 Ways To Save A Day Gone Wrong

Posted by denisefisher on February 12, 2009

A Day Gone Wrong Some days are better than others. Despite our best intentions to be productive, to be organized, to be mindful, some days just don’t turn out that way. We lack the will, the focus, or the motivation to get things done. Some days, it’s hard to even get started. What if you just don’t feel like it? After spinning our wheels and seeming to get nowhere, the day can start to seem like a total loss.

But wait. There’s hope.

If you had a list of Things To Do When You Don’t Know What To Do, you’d have options. It’s hard to come up with ideas – even simple ones – when you’re feeling overwhelmed or uninspired. On a better day, you can put together a list of your own. In the meantime, I’ll lend you some of mine. They’re simple tasks you can choose to do as an alternative when your best laid plans have gone awry. It’s a menu of “Plan B” options to salvage a day gone wrong. Even if you don’t regain your full momentum, at least you’ll get something done.

  1. Make the bed
  2. Wash a load of clothes
  3. Run the sweeper
  4. Water the plants
  5. Put away folded clothes
  6. Put away dishes
  7. Wash the sheets to hang out on the line to dry
  8. Polish shoes
  9. Clear off the table and set it for the next meal
  10. Clean the bathroom sink
  11. Check the mail
  12. Walk around the block
  13. Wash dishes
  14. Clear out & reorganize briefcase/backpack
  15. Sweep off the porch and steps
  16. Get clothes and gym bag ready for workout
  17. Clean the kitchen sink
  18. Walk around and inspect the outside of the house
  19. Pick up leaves, pine cones, and sticks from the driveway or yard
  20. Empty out the refrigerator crispers and reline with paper towels
  21. Clean out and organize the rest of the refrigerator or freezer or just a part of it
  22. Dust TV screens and computer monitors
  23. Clear off a flat surface – pick any one or more: desk top, entry table, night stand, dresser top, dining room table, kitchen counters, work table, bookshelf
  24. Straighten up and clean up the cat station and organize cat supplies
  25. Wipe out the inside of the microwave oven
  26. Empty the smaller wastebaskets around the house into the larger trash bag
  27. Find some junk mail, papers, magazines, expired paperwork to recycle
  28. Take out the trash or recycling
  29. Check your financial accounts
  30. Enter financial data for accounting into software program
  31. Inspect the condition of the car’s exterior (maybe check the tire pressure, oil & other fluids)
  32. See if there’s anything that needs to be cleared out of the car or trunk
  33. Vacuum out the car and wipe down surfaces
  34. Look through some storage space to see what you have and what might need to be done
  35. Chop vegetables, prepare lettuce for salad, or other food preparations
  36. Cook or bake something that will last for several days’ meals
  37. Check inventory levels and restock or add to shopping list, as needed (napkins, paper towels, TP, baggies, foils, wraps, trash bags, vacuum cleaner bags & belt, tissues, liquid soap, dishwashing detergent, laundry soap, stain treatment, bleach, household cleaners, refill water bottles, water pitcher, personal products, coin compartment in purse or car, checkbook, printer paper & cartridges, travel size cosmetic containers [shampoo, lotion, Q-tips, toothpaste, sunscreen, etc.], contact lenses & saline solution, light bulbs, batteries, birdfeeder, first aid kit, medications, vitamins)
  38. Take a power nap
  39. Do some type of personal grooming (tend to your nails, ears, feet, facial or body hair, hair color/length/style)
  40. Call your mother (or other deserving call recipient)
  41. Run an errand
  42. Go to the library
  43. Review your goals/personal mission statement/mantra
  44. Review your to do list
  45. Write and e-mail reply or a letter you’ve been putting off
  46. Clean one or more ceiling fans
  47. Clean the windows on the front door (and the finger prints around the door frame)
  48. Plan the details of a call you’ll make tomorrow – get the name, phone number, key points, and supporting documents you’ll need to have on hand
  49. Gather things together that you’ll need for a project you’re going to do tomorrow – set it up so that you’re ready to start
  50. Listen to an educational, inspirational, or informative podcast
  51. Clear your inbox
  52. Sort through some computer files and delete what you no longer need
  53. Meditate in a quiet space (possibly with some suitable music)
  54. Read something uplifting
  55. Ask someone else about their day, listen with empathy, and ask how you can help them out
  56. Send someone a text message or e-mail – out of the blue – to tell them something you admire about them
  57. Go to the yoga today website and do a yoga video
  58. Sort/organize/group/categorize … anything (bills or receipts to file, medicine cabinet, CDs or DVD collection, utensil drawer, spice cabinet, tool box, drawers of your night stand, jewelry or other accessories, stack of firewood or kindling, art supplies, lap drawer of the desk)
  59. Hold your baby (your little baby, your big baby, your sweetie baby, or your pet animal baby)
  60. Regroup and plan to get back up to speed tomorrow

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