Live Positive Newsletter – July 2021 Edition

Summer is the best time of the year for students, but it can often be a struggle for working parents who are expected to spend more time with their families and less time at the office.

The good news is the right mindset, goals, and tools can help parents find the balance, build lasting memories, and embrace this exciting time in their lives.

Through neuro-linguistic programming (NLP), my team and I can show you a fast and effective way to reach your career goals while fortifying your relationships with your loved ones.

Successful business professionals and elite athletes all over the world use NLP to unlock their potential. Isn’t it time you found out how far my courses can take you in accomplishing your aspirations?

Visit my website and sign up for my 5-day Challenge or download my “Golf Positive! Live Positive” book today for FREE!

This is a fun family challenge that will teach everyone to have a more positive mindset. You’ll also learn and implement strategies to take charge of your emotional state of mind.

How would you like to create a culture of positivity and fun in your home with a 3-minute long video daily for 5-days?

Go from stress and uncertainty to calm and confident.

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In This Issue

• Mindset
• Article of the Month
• Fitness
• Nutrition
• Recipe of the Month
• You’re Invited!

Golf Positive Solheim Extravaganza

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The 5 Day Challenge
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MINDSET

Building Happy Moments Into Short Bursts!

Do your loved ones constantly complain that work is taking up all of your attention? Whether it’s during the summer months or throughout the school year, the work-life balance struggle is ongoing for most professionals. Thankfully, there are some easy ways to break up the kids’ boredom during the summer and create memories to cherish while boosting your performance at work!

Take a 15-Minute Walk or Play Break

A game of hoops anyone? How about a neighborhood stroll? Nothing gets your brain going in the right direction at work like a burst of energy produced from exercise. So, for those working from home, why not take a 15-2o minute break and join the family on a walk or active play session? You’ll be showing your spouse and kids how much they mean to you while pumping those endorphins into your system to feel better throughout the day. Your body will thank you too! It’s a win-win-win!

Eat Meals Together

Another quick solution for bonding with loved ones is simply breaking bread together. Power down your devices and let them be charging while you spend some time catching up on your loved ones’ hopes, dreams, and favorite things. It will soon become everyone’s favorite part of the day, and the smells or flavors will add to the lasting memories of laughter and getting to know one another better. Stuck at the office? No problem! Instead of trying to plow through your workload so you can go home on time, ask your loved ones to meet you nearby for a picnic lunch. You’ll be amazed at how much 20 minutes per day can mean to those you love and you’ll likely experience less burnout at work as a bonus!

Workout Together Before Work

It may mean sacrificing some sleep in the morning and it may incur some groans from the kiddos over the summer, but your loved ones will deeply appreciate spending time with you wherever you are. This includes during your morning workout routine. Try breaking up your workout with a personalized HIIT routine made for each member of your household a couple of times per week. Each workout can be specifically designed for the individual’s age, abilities, and exercise goals. Although this will add some time to your own routine for conversations or spotting on certain pieces of equipment, you’ll have more to chat about during mealtime and a healthy way to connect with your kids and spouse like never before!

Want More Tips?

Let my team lead you through a series of simple steps you can take to make a world of difference by signing up for my upcoming events and courses. Plus, I offer a free webinar that introduces you to my proven techniques that can change your life for the better starting now! Sign up for my 5-day Challenge or, if you are ready for more depth, turn your doubts and anxiety into triumphs in my Keys to a Champion Mindset on my website. You are going to be so glad you took these steps, and my team and I can’t wait to share the tools and knowledge you need to live your life to the fullest! Start now!

Article of the Month

Find a Happy Balance Between Work and Family Over Summer Break

–Continue Reading

FITNESS

You can Do This 20-Minute Butt and Ab Workout Lying Down

Written by Sara Lindberg on LiveStrong.com

This 20-minute routine, created by Erica Heisler, certified personal trainer, CSCS, at Life Time Summerlin, combines glute and core moves into one time-efficient workout you can do at home or the gym.

“Strong glute and core muscles are the foundation to moving more effectively and efficiently, which is key to seeing progress, no matter your goal,” Heisler says.

By including exercises that strengthen your backside and abdominals, Heiser says you’ll help improve posture, decrease back pain, enhance balance, build functional strength and improve sports performance.

Plus, performing combination moves that target multiple muscle groups simultaneously saves you time, boosts the calorie burn and increases the intensity of your workout.

Try This 20-Minute Butt and Ab Workout Lying Down

All you need to get started with this 20-minute butt and ab workout is a yoga or exercise mat, a stability ball and some floor space.
Just make sure your muscles are warm before jumping into this workout. You can warm up with a few minutes of high knees, jump rope or jogging in place.

Move 1: Glute Bridge

SETS
10
REPS
3
BODY PART
Butt

1. Lie on your back with your arms at your sides, feet flat on the ground, and knees bent.
2. On an exhale, squeeze your glutes, press into your heels, and drive your hips up toward the sky.
3. Raise your hips until you form a diagonal line from knees to hips to chest.
4. Pause here for a moment.
5. Reverse the motion and return to the starting position.

Tip

This foundational move targets the glutes, hamstrings, and core muscles. Make sure to keep your body in a straight line from your knees to your shoulders at the top of the movement. Raising your hips too high can strain the lower back. To make the glute bridge more challenging, move your heels closer to your body or hold a dumbbell over your hips.

Move 2: Single-Leg Glute Bridge (Leg Bent)

SETS
3
REPS
10
BODY PART
Butt

1. Lie on your back with your arms at your sides, feet flat on the ground, and knees bent.
2. Raise your left foot off the ground and bend the knee to 90 degrees. Hold this leg elevated throughout the motion.
3. Press into your right heel and raise your hips up, contracting your glutes.
4. Reverse the motion and bring the hips back to the ground.
5. Perform all your reps with the left leg elevated, then switch sides.

Tip

Bending the leg during a single-leg glute bridge requires the hamstrings to work more. You should feel the back of your leg working through the entire move.
Avoid dipping your hips or dropping one side. Imagine balancing a cup of water on your pelvis while raising your glutes off the floor. This should help steady your hips and keep them square.

Move 3: Single-Leg Glute Bridge (Leg Straight)

SETS
3
REPS
10
BODY PART
Butt

1. Lie on your back with your arms at your sides, feet flat on the ground and knees bent.
2. Raise your left foot off the ground and extend it straight, keeping your knees in line. Hold this leg elevated throughout the motion.
3. Press into your right heel and raise your hips up, contracting your glutes.
4. Reverse the motion and bring the hips back to the ground.
5. Perform all your reps with the left leg elevated, then switch sides.

Tip

For maximum benefits, contract your abdominal and lower back muscles throughout the movement. This helps to keep the hips square and spine stable throughout the exercise. Also, focus on driving through the heels and hips and extending the hips at the top of the move.

Move 4: Stability Ball Leg Curl

SETS
3
REPS
10
BODY PART
Butt and Legs

1. Lie on your back with your arms at your sides and your palms pressing into the ground.
2. Place your feet on the Swiss ball.
3. Bring your feet toward your body as you lift your hips off the ground and squeeze your glutes.
4. Pause, and then return to the starting position.

Tip

The stability ball leg curl targets the hamstrings and glutes. It also recruits the core muscles to stabilize your pelvis and lower back. Avoid arching your back when you press the hips upward.

To make the move more challenging, place your hands on your chest instead of on the floor. This reduces the contact points with the floor. You can also move you feet closer together on the ball to increase the intensity of the exercise.

No stability ball? Do a glute bridge hamstring curl with your feet on sliders or a piece of paper or in socks on a hardwood floor.

Move 5: Bicycle Crunch

SETS
2
REPS
20
BODY PART
Abs

1. Lie flat on your back (on the ground or any flat, stable surface) with both arms reaching straight toward the ceiling.
2. Lift your feet off the ground so your legs are bent at a 90-degree angle.
3. With control, lower one arm and the opposite leg away from each other and toward the floor.
4. Lower your limbs as far as you can while keeping the lower back on the ground. Fight the impulse to arch your back by tightening your abs, pressing your belly button down to anchor your lower back to the floor.
5. Exhale as you return your arm and leg to the starting position with the same controlled movement.
6. Repeat with the other arm and leg, then return to the center again.

Tip

This move focuses on core stability and trunk stabilization while teaching you to move opposing limbs in unison. It requires physical and mental fitness, as you have to think about what you’re doing throughout the exercise.
Keep the lower back in contact with the mat so the spine maintains a neutral position at all times. This prevents you from arching your lower back.

Move 7: Double Straight-Leg Lift

SETS
2
REPS
20
BODY PART
Abs

1. Lie on the ground with your legs out straight, arms at your sides. You can place your hands under your tailbone for more support.
2. Brace your core and root your lower back into the ground.
3. Raise your legs straight up toward the ceiling.
4. Lower your legs back toward the ground, keeping your lower back in contact with the floor.
5. Hover your feet just above the ground before rising for the next rep.

Tip

This is an excellent exercise for targeting both the rectus abdominis and transverse abdominis. When lowering your legs, don’t let your lower back come off the mat — only go as low as you can while maintaining contact with the floor.

Nutrition

How to Grocery Shop in 30 Minutes or Less

Posted on The Daily Meal by Daisy Nichols

Beat the clock and get all of your groceries with these easy tips.

Going to the supermarket is a necessary part of life, and people often spend way more time than anticipated roaming up and down the brightly colored aisles and standing in lines. Sometimes perusing the store is totally fine — some even find it fun! — but other times you really just need to get in and get out.

There are so many tips out there for easy and speedy weeknight dinners or ways to transform pantry staples into dinner, but what about tips for shopping quickly and efficiently? Time is a precious commodity, but these easy tips will help you whiz around the store, successfully stock your pantry and get your shopping done in 30 minutes or less!

Plan Your Meals for the Week

If you know what you’re cooking for the week, you know what you’re going to buy. That will cut out precious minutes of indecision and ensure you get your shopping done quickly and efficiently.

Don’t Go Shopping Without a List

Again, being prepared is an essential way to save time at the supermarket. Having a list in hand will ensure you don’t forget anything essential and keep you on task the whole time. Make sure you stick to the list 100 percent, though; any dawdling is just going to cause you to lose focus and could easily result in an hour-long shopping trip.

Have a Backup Plan for Essential Items

If you are determined to get in and out of the store in record time, then always have a backup plan before you get there. Know what your essential items are, whether that means certain ingredients or a particular brand of packaged food. On the off chance that they aren’t in stock, having a backup plan means you won’t even have to hesitate when choosing something in its place.

Look Up Sales Ahead of Time

If you are the type to always make the most of a good sale, then do some research beforehand so you know what sales interest you. No need to browse at the store and waste time, just know what sales you are going to look out for before you get to the store.

Organize Coupons Before You Get There

Like with sales, if you are using coupons, make sure they are organized before you start walking those aisles! Whether you sort alphabetically or by department, find a system that works for you; this will cut down on any coupon sorting you usually do mid-shop.

Organize your List into Categories

When writing your oh-so-important shopping list, make sure it is written in a logical manner. If you are trying to get the shopping done in a flash, you really do not want to spend precious minutes scanning your list over and over again to make sure you’ve got everything you came for. Organize your list by department — produce, dairy, bakery, etc. — and fly through the store!

Know the Layout of Your Grocery Store

If you know your store really well (or if you can look up a map of the store online), then plan tactically and figure out the most efficient route through the aisles. You can even write a list whose order follows the layout of your favorite grocery store, so you simply stick to a planned route through the store and check things off the list as you pass them.

Avoid Shopping Peak Hours

It’s not called express checkout for nothing! If you really need to shop in a flash, buy less than 10 things and use the fast lane! Be careful, though — if it is rush hour, the express checkout line might not save you much time at all. Make sure you always compare lines no matter how many things you are buying.

Don’t Shop Hungry

This is a cardinal rule no matter how long you have to spend at the supermarket. Being hungry can be a huge distraction you really don’t need when trying to shop speedily. Make sure you keep your laser focus by having a snack before you shop.

Wear Comfy Shoes

Like being hungry, wearing uncomfortable shoes can be a major distraction. Wear comfy shoes and you’ll be able to whiz through the store at lightning speeds rather than hobbling about.

Avoid the Counters

If you are in a rush, there’s no time for idle chitchat. Avoid the deli or butcher counters, where you’ll have to wait in line and then have an entire conversation about what you’re looking for. Most things, from fish and meat to cold cuts and cheese, can be found packaged and ready to throw in your shopping cart, so there’s no need to waste time with unnecessary human interaction.

Leave the Kids at Home

The best way to shop efficiently is to leave the kids at home, if possible, and shop solo. You’ll be able to stay focused and won’t have to contend with children asking to buy things that aren’t on the list or bursting into spontaneous tantrums in the cereal aisle.

Don’t Stop for Samples

There simply isn’t enough time! Don’t stop and contemplate the different flavors of hummus that are suddenly between you and the produce section. Remember to stick to your list! There will be other trips to the store — trips that are not a race against the clock — so save the sample tasting for those occasions and walk stoically past that tiny table toward the arugula and avocados.

Buy Nonperishables Online

For nonperishable household staples like paper towels, dishwashing liquid, and toothpaste, ditch the brick-and-mortar store entirely and buy online instead! That will easily cut the amount of time you spend at the store dramatically. You can even set up automated delivery for things you find yourself buying again and again. If you need something in a hurry, there are lots of different ways to get same-day groceries delivered!

Recipe of the Month

BBQ Chicken Poppers

Posted on Unbound Wellness by Michelle Hoover, NTP

Prep Time = 5 minutes
Cook Time = 25 minutes
Total Time = 30 minutes
Yield = 9 Muffins

These BBQ chicken poppers are so simple to make, and are easily made Paleo, AIP, and Whole30 compliant. The base of the recipe is just a few simple ingredients, and you’re free to use whatever BBQ sauce that you’d like to jazz it up. No nightshades or sugar required if you don’t want them!

Ingredients

• 1 lb chicken breast, cubed
• 1/3 cup + 2 tbsp melted coconut oil
• 1/4 cup arrowroot starch
• 1 tsp smoked salt
• 1/2 tsp black pepper (omit for AIP)
• 1/2 cup BBQ sauce (see above for recommendations for Paleo, Whole30, and AIP)
• 1–2 tsp fresh chives

Directions

1. Set up a station with the cubed chicken in one bowl, 1/3 cup of coconut oil in another bowl, the arrowroot starch combined with the salt and pepper in another bowl, and a plate.
2. Start to dip the cubed chicken in coconut oil, then coat in the arrowroot starch mixture, and set on a plate. Repeat the process until all of the chicken is coated.
3. Using a large, deep skillet, melt 2 tbsp of coconut oil over medium heat.
4. Use tongs to place the chicken in the skillet.
5. Turn the chicken cubes until evenly crisped and internal temperature reaches 165 F. Add more coconut oil if needed.
6. Place the chicken into a sterile bowl and lightly pat dry. Allow cooling for 4-5 minutes until mixing with a BBQ sauce of your choice and topping with fresh chives. Mix until well combined.
   Serve with more BBQ sauce or a compliant ranch dressing.

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-Personal July Challenge –

Set aside at least 20 minutes two times each day to spend quality time with friends and family.

Golf Positive! and Live Positive!
Debbie