DR FRANCA BLOG

Exercise yourself to good health and fitness.

If you’re considering putting an exercise program together, it’s perfectly normal to have a lot of questions swimming around in your head. What’s the best activity to participate in? How do I get the most out of exercising? How long should exercise?

Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help you begin your Journey.

Think F.I.T.

To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.

Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.

Time: How long you perform an activity. ‘Time” can also refer to the number of sets or repetitions you perform in weight training.

International day for women and girls in Science.

Today we celebrate International day for women and girls in science 2021.It is a known fact the the STEM (Science, Technology, Engineering and Mathematics) field still need more women to show keen interest in it. It is also worthy to note that so many girls still shy away from studying science course or science oriented course such as Engineering.

Thus it is proper to continue to encourage girls to pick a career in STEM field. Research shows that STEM field pays significantly higher and therefore girls should take advantage of the times we are living in to pursue careers in the STEM field. Girls from a young age should be encouraged to like subjects like mathematics.

They should also be made aware that it is cool or trendy to be in STEM field. Furthermore the concept of beauty and brains should be imbibed that is to say that you can be beautiful and brainy at the same time.

At this juncture I wish all women and girls a Happy International day for women and girls in science.

Replenish and pamper yourself in a great way.

  1. Celebrate the present and accept that change is normal part of life. Be happy and thank God for what you have.
  2. Let God take care of all your problems, and lift the burden off your heart
  3. Volunteer your time in service to others, especially those in need, the poor and the sick.
  4. Understand that you cannot control your family members. Spend quality time with your family during holidays such as Christmas, New Year, Sala etc.
  5. Eat and drink healthfully. Too much alcohol or the wrong kind of food can lead to nutritional imbalance leading to decreased energy and more stress.
  6. To relieve financial stress know your spending limit and stick to it.
  7. Try to find and enjoy free activities, example, join the church carol or a friend’s dinner/birthday party. You don’t have to spend money or stress out to have fun.

N/B: Treat and pamper yourself in a special way

N/B: Celebrate the present

Spend time with people who care about you and your well-being.

  • Form the habit of helping your friends when they are in trouble financially or otherwise.
  • Contact someone with whom you have lost touch. Rekindle that friendship and make it a priority to speak with someone you have missed lately.
    • Treat and pamper yourself in a special way.
    • Regular and mild exercise is essential.

Winners never quit and quitters never win.

Winners never quit and quitters never win

Failure and success are two sides of the coin – the will to try

If at first you don’t succeed try, try again. If you are a true entrepreneur you should not know the meaning of the word “Failure”. Real entrepreneurs look at failure as just another obstacle in their path to success. In fact, many people believe that you must fail’ before you can truly achieve monumental success.

A great example is Thomas Edison the great inventor of electric bulb. Thomas tried and failed more than one thousand times before his invention. Henry Ford encountered several failures as a great automobile genius of our time. Albert Einstein failed over one million times in his laboratory experiments.

Exercise yourself to good health.

It is difficult for most of us to be active enough these days. In earlier generations, physical exercise was a part of normal everyday life.

Now for many of us it is all too easy to jump in a car rather than walk or we simply seem to be just too busy to exercise.

Health experts advise that regular exercise such as brisk walk or some sort of mild indoor activities can improve our health and keep the Doctor away.

So what are the benefits of being more active?

  • More energy
  • More stamina
  • More happiness
  • A lower risk of heart disease, diabetes and stroke
  • Reduced risk of cancer of the bowel
  • Greater self confidence
  • Relief from stress and depression
  • A better shape and appearance
  • Stronger muscles
  • A lower risk of osteoporosis (thinning of bones)
  • Lower blood pressure
  • A higher level of the ‘good cholesterol’ (HDL Cholesterol)

In fact, moderate exercise such as tennis, dancing, squash, golf or a brisk walk for 30 minutes, five days a week, can reduce your chances of developing coronary heart disease.

If you are unlucky enough to have a heart attack, if you have kept yourself fit you are twice as likely to survive. Look after your health now to enjoy life longer.

Drink up for life.

Are you dehydrated? So how much is enough? About six to eight glasses of water a day, according to the the British Dietetic Association and more in hot weather or after exercise. Less than that and you can become dehydrated, a condition that can lead to dizziness, fatigue, headaches and constipation. Dehydration can also affect the ability to concentrate: remember the brain is about 78% water, after all.

People who have adequate intake of water say they feel fresher and have fewer headaches.

The symptoms of dehydration can be hard to spot, but the most common signs include:

  • Thirst – fatigue/lethargy
  • Very dark yellow urine
  • Poor concentration
  • Dizziness
  • Headaches
  • Dry skin
  • Constipation.
  • Irritability

Tips to organizing your life.

No matter what business you’re in. keeping things in order is key to your professional – and personal – success.

Time is money. You have probably heard this saying thousands of times. Yet, like most of us, you are most likely still wasting a lot of valuable time because you are unorganized. To be successful in today’s business climate you must be as organized as possible. As more and more companies cut workers, there are less and less secretaries, personal assistants and other administrative workers who usually are responsible for keeping you and your company organized. Now, it is up to you to get and stay organized in order to increase your productivity and efficiency.

GOODLIFE Tips to helping you organize your business

• Determine your goals before you start anything, determine its goal. If you don’t know where you’re going, how will you ever know when you get there? Set mini- goals and reward yourself for successes.

Don’t rely on your memory alone: You run the risk of letting tasks fall through the cracks. The best way to never forget an appointment, or a deadline is to write everything down.

• Consolidate similar activities: Instead of starting and stopping at different levels of activity, you’ll save time by making all of your outgoing telephone calls together, taking care of all your errands at once, etc.

• Use one calendar: The biggest mistake people make when using planning calendars is to keep more than one calendar/dairy. Keep personal, professional and family items on one calendar. It will help to eliminate scheduling conflicts. Remember the man who wears two watches, never knows the correct time.’

• Set time limits: Say ‘You’ve got only 10 minutes to talk.” Outline your calls, Say, ‘I’d like to discuss these 2 possible solutions to problem A…’

Make time for yourself: Make at least one screened appointment with yourself each day. Screened time is quiet, uninterrupted time allowing you to concentrate on a project or catch up on your reading.

Make the most of idle time: Catch up on your reading while you wait for appointments. Audio cassettes of an educational or motivational nature are a great way to make use of you time while driving to work.

Determine your best time for tasks: Use your most productive time to do your most productive work. Alert in the morning? Afternoon? Tackle your most difficult, important work during the time of day when you’re at your best and you’re most likely to complete it.

Keep receipts together: Keep an envelope in your purse or wallet to hold receipts that you may need for expense records or tax purposes. When you get back to the office, put the receipts in predesignated envelopes (business meals, fuel, rental expenses and so on), then keep all the envelopes in a larger expanding file or box.

Getting organised is more than just being neat and tidy. If you follow the tips and techniques provided your productivity, efficiency and profits will go up. More importantly your quality of life will improve as well.

Reasons why entrepreneurs quit.

  • No clear and direct goals- so no focus
  • No interest in acquiring special knowledge needed to continue- no continuous learning
  • Indifference – being alright with half measure
  • Wishing instead of willing – building castles in the air
  • Looking for shortcuts to success – making it overnight syndrome
  • Fear of criticism – that is constructive advice from a mentor or some like that.

Failure is part and parcel of a winning formula. The following should guide you when you feel like quitting and remember winners never quit and quitters never win.

  • Failing puts you through hell but you have to keep trying.
  • The greater your ambition, the bigger the stakes, the more painful it is to fail- have winner takes all mentality
  • Failing doesn’t make you a failure- know that it the process or journey that really makes you a winner.
  • Failing isn’t about falling down but refusal to get up- know that if you don’t fail you can’t succeed.
  • If anything, the winners in today’s world fail more than anyone because they learn from their mistakes.
  • Successful athletes, artists, and entrepreneurs fail at all stages of their careers.
  • What makes you a winner isn’t avoiding failure, it’s overcoming it.
  • Failing sets you back it costs you time and money and effort but it teaches you how to succeed.
  • The key is to keep looking forward- keep moving.
  • Turning past failures into future success is what winning and life is all about.

Tips to help you relax.

Consider the experiences you have over the past year. A lot of people found themselves experiencing high levels of stress due to the challenges of the past year due to the pandemic. There are also other life events that can also cause stress. These life events could have been a child leaving home, transferring to a new area, trouble in a relationship, or a change at work or business or redundancy. The greater the number of life events, the greater the potential that you may experience stress. The frequency of these events, however, may not in themselves produce stress. How you think about the events and what you do as a result of that thought is more important. For example, one can take the view that life would be soon be better as the pandemic gets under control and we all continue to live our lives till old age. A person can take the view that a redundancy or a transfer from one’s state of origin may bring about an abnormal fear of failure (distress), but for someone else it is viewed as an opportunity to achieve something new (eustress). The thought patterns in our heads have a great deal to do with the kind and level of stress we will experience. So try and view things in more positive way, it does help.