After launching this Team project for 2022, we thought it would be beneficial for our January top-of-the-leader-board individuals to share with us some winning tips from each category for the month.
Karyn’s “How to be consistent working out every day”
- PEER PRESSURE – Karyn has a roommate who is much more dedicated than she and every evening her roommate hits her up with the question, “5:30 tomorrow morning?” – to which she commits, “yes!”
- Setting the alarm and getting up when it goes off. She does a quick 20-25 minute YouTube exercise video and changes it up daily to keep it fresh.
- Get a dog – throw in a walk after work or on weekends because, “How can you say no to those faces?”
Debby’s “How to obtain Protein at every meal, consistently.”
Not being a big meat eater, consuming a good amount of protein was always challenging. However, she succeeded in maintaining an appropriate protein intake through these tips:
- Breakfast of 2 eggs or 1 cup of Fage yogurt (high protein yogurt).
- Mix 3 or 4 oz of chicken in with vegetables for lunch and dinner.
- Supplement with protein bars (20mg), as needed. For example, when skipping lunch, eat a protein bar.
2 Eggs 🥚🥚 – Contain about 12g Protein
Fage Yogurt – Contains 18g Protein
Chicken
2oz Breast Chicken – About 17g Protein
4oz Breast Chicken – About 35g Protein
8oz Breast Chicken – About 70g Protein
Wes’s winning key factors for “Consuming 3 colors of food each meal.”
In our project, a person can net 3 points a day in this category alone, so this is the way to a higher score!
- Meal prep. You can take this as far as you like, from a full meal to just snacks to have handy. Mainly, Wes makes colorful snacks that he includes in any meal. Although he couldn’t do it at every meal, it made it a lot easier to have more meals reach 3 colors.
- Salads are an easy way to reach 3 colors.
- As with salads, sandwiches can be a great way to reach 3 colors at lunch.
- For the folks with kids…something Wes does when he makes his son’s lunch every morning is to add a snack of various fruits/veggies to add to his own lunch or for the ride into work.
Payton shared with us her factors for success in “Obtaining 7+ hours of sleep each night”.
There are so many benefits to getting enough sleep:
- Boosts your immune system
- Helps prevent weight gain
- Strengthens your heart
- Better Sleep = Better Mood (That’s so true!!)
- Increased productivity
- Improved memory
PLUS – Lack of sleep can be dangerous (you’re twice as likely to get in a car accident….)
Reference Website: https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/
Here are her before bed habits that help:
- Avoid scrolling on your phone for the last hour.
- Finish eating early in the evening. This way the body has time to fully digest and settle before bed. She recommends not eating any later than 8 pm – and if you do, just a small snack.
- She thrives with routine in many ways, but especially when it comes to bedtime! Create a routine if you don’t already have one. Do your skincare/teeth/shower, whatever your nighttime routine looks like, and focus on making it a habit. This way your body knows you’re preparing for sleep.
- No caffeine after 5 pm. Many regular caffeine drinkers know their personal “cut-off” time.
- Lavender and/or eucalyptus! Both of these plants have a calming effect. Even her eucalyptus leaves used as décor help contribute to a relaxing environment. She will also use lavender essential oils to help relax if she is feeling antsy before bed.
- Working out consistently also contributes to good sleep habits because your body needs extra recovery time! Typically, she will work out early in the evening after work. This not only provides her with enough energy to get through the rest of the day but also be ready for a good night’s sleep! There are specific yoga stretches you can do before bed to help with sleep if you don’t want a full workout.
WIN WITH THE STAHL COMPANIES’ TEAM!
