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7 Wise Ways To Spend Your Weekend

Friday, July 31, 2015
Whether you’re spending long days in the office or long days in class, we all look forward to the weekends so we can relax and refresh. Yes, weekends are our time off, but they’re also an opportunity to plan ahead to make week days run smooth and more productive. Here are a few tips on ways you can use your weekend wisely:



  1. Grocery shopping: Don’t resort to fast food when week days get busy. Use your weekend to do grocery shopping so your home stays stocked with healthy foods all week long, and don’t forget to pick up a few 5-hour ENERGY® shots!
  2. Prepping meals in advance: Using Saturday or Sunday to prepare meals in advance will help you save time during the week. After your late night at work or your marathon study session, you’ll thank yourself for having your next meal ready to eat.
  3. Exercise: Did your workout routine slip through the cracks during the week? Make up for it by hitting the gym or getting active this weekend.
  4. Catch up on studying: If you’re a college student, you know how heavy workloads can quickly become. Often there aren’t enough hours in the day to get all of your studying done, so use your weekends to catch up on the work or studying you didn’t get done during the week.
  5. Do laundry: Throughout the week, laundry piles up. Instead of waiting for that stack of dirty clothes to reach the ceiling, set aside some time on the weekend to do the laundry so you have a fresh wardrobe for the following week.
  6. Plan your week ahead: Mapping out your upcoming meetings, appointments, exams and other obligations you have before the week begins is a simple way to start off on the right foot.
  7. Do something you love: Whether it’s spending time with friends, reading, shopping or traveling, always make time on weekends to do the things you love!

Do you have more ways that you make the most of your weekends? Share them with us in a comment or on our Facebook, Twitter or Google+ pages

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Tips for Setting Professional Goals

Monday, July 27, 2015
Whether you’re a fresh grad entering the workforce or you’ve been with your company for 20 years, there’s never a bad time to set professional goals for yourself. Having goals enables you to envision where you want to be in X weeks, months or years, and helps pave a path so you can get to where you want to be. The next time you’re setting professional goals, keep these tips in mind!


Take Time to Think
Before you define your goals, take the time to think things out. Rushing to put goals in place starts you off on the wrong foot, so stop and think before making any quick decisions. If you’re not sure where to start, here are examples of a few questions to ask yourself:

  • If you had your dream job, what would your title and duties be?
  • Where would you like to be professionally in 5, 10 and 15 years?
  • What does career success mean to you?

Answer Your Own Questions
Next, answer the questions you just asked yourself. It can be hard looking 15 years down the road, but thinking ahead now will help you envision your professional future. Once you have the answers to these questions, you may find an overall theme that helps you define your goals and steps you’re going to take to achieve them.

Always Remind Yourself
Once your goals are defined, it’s important that you don’t let yourself forget about them. Whether you read them out loud before work, write them in your planner or put them on sticky notes around your desk, keep your goals top of mind so you’re always working towards them.

Adapt As Needed
There are many reasons why you may need to change up your goals. People change, you may hit a roadblock, or maybe you are going through major life events. Regardless of why you need to adapt your goals, the important thing is that your goals remain realistic, in sight and you don’t give up on them.

Do you have more tips for setting and reaching your professional goals? Share them with us in a comment or on our Facebook, Twitter or Google+ pages.

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Vacation Workouts

Tuesday, July 21, 2015
Vacations are the perfect time to kick back and relax, but at the same time you don’t want all of your hard work exercising to go down the drain! Knowing you’re going to be working out on vacation before you get there is the best way to avoid getting off track. With direction and a workout schedule, it’s much easier stay on track while you’re away from home. Below are vacation workout ideas for nearly any destination that keep you up and moving.


City
More buildings and less green space should never be an excuse for skipping out on vigorous, outdoor activity. If you’re planning on sight-seeing, add a morning run to the tour schedule and explore the city on foot. If you stop for traffic or to soak in the city skyline, do some standing stretches, squats or leg lifts. Track your urban training with a fitness app like MapMyFitness or MyFitnessPal.

Hotel Room
Hopefully bad weather won’t confine you to a hotel room during your vacation, but if it does there are plenty of options! Here are a few equipment-free exercises perfect for any hotel:

  • Floor Core Training: Strengthen your core with alternating sets of crunches, sit-ups, side bends and leg lifting. Add 30 second to one minute planks in between for extra abdominal training.
  • Stairs Cardio: Skip the elevator and find some uncrowded stairwells. Start on the first floor and jog to the second, making your way back down immediately after reaching the top. Repeat this adding an extra floor each time, similar to a ladder. If needed, short 20-60 second breaks can be taken at the “top” of each stair ladder interval.
  • Bring Your Own Workout: If you stick to a workout DVD, there’s no reason you can’t bring it with you when you travel. They don’t take up much space in your suitcase, plus many hotel rooms have DVD players so it’s a win-win!

Beach
Running on sand gives your quads and hamstrings an extra intense workout. Give yourself an extra 30-45 minutes each morning for scenic beach run. Try alternating between a light to moderate jog on the softer, looser sand and a faster sprint on the hard-packed sand near the water. If running isn’t your style, try one of these three beach HIIT workouts from Huffington Post Healthy Living.

Water
Take advantage of the ocean, lake or pool with a few laps to get your heart pumping and muscles in gear. If you need a break, you can mix up your strokes or tread water. Remember to be aware of your surroundings and stay close to shore if you’re swimming somewhere with a strong current.

Mountains
Take a power hike and enjoy the scenery while engaging your body. Pick trails that have a variety of inclines, declines and plateaus, adding in intervals of jogging. If you’re feeling especially adventurous, try your hand at a rock climbing expedition or mountain bike ride to engage a wider variety of muscle groups.

Staying active on vacation not only keeps you in shape, but makes jumping back into your normal workout routine an easier transition once your trip is over. Make a workout plan for your next getaway and enjoy your time knowing you aren’t losing muscle and gaining pounds. Don’t forget to pack a few of your favorite 5-hour ENERGY® shots for an extra energy boost!

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