Success in 5

Success in 5

Want to know 5 things that super successful people do before 8:00 AM? They are not hard, but it will take 21 days to make them a habit! 

1. Exercise: Look at majority of super successful people and you will find that they get their workout in and out of the way early in the AM. This sets the tone for the day, gets their mind and body a boost of energy, and you will not skip it this way. Have your gym bag ready so you can just grab and go in the morning! You could even sleep in your workout clothes to save time!

2. Plan your Day: Always work from a to do list and plan out your day. You could even do this the night before. 

3. Eat a Healthy Breakfast: It's crazy how many people skip breakfast because they are running out the door late for work. Take some extra time in the morning to fit in breakfast. OR plan your meals on Sunday for the week and this should never be an issue!

4. Eat that Frog: Get the hardest task on your to do list DONE first so it's not in your head all day and you start procrastinating. Get it done now so you do not have to worry about it!

5. Visualization: Try to take a few minutes to visualize your day and if you are writing down goals, visualize yourself achieving them!

AND remember to say your morning affirmations! Wake up loving yourself and start the day with a positive mindset!

There you go! 5 things that ANYONE can do if they want to start being mega successful in their lives! 

Ten tips to Boost Your Energy!

For those times when a quick pick-me-up is needed, try one or more of the following proven tips.

Move. Take a quick, but brisk 5-minute walk. Movement causes your body to release epinephrine in to the system, which in turn leads to increased mental alertness.

Stretch your muscles. Getting in a good stretch increases circulation, which in effect increases the flow of oxygen throughout the body. Increased oxygen helps the body feel more refreshed.

Work your muscles. Do five minutes of push ups, lunges or sit-ups. Muscle building activities not only help increase blood circulation, but will also release epinephrine into the body. It’s a two for one kind of deal.

Drink some ice cold water. The first sign of dehydration is usually fatigue, so it’s quite possible that midday slump may really mean you’re thirsty. But - instead of just drinking tepid water, make it ice cold. The iciness will speed up the metabolism because the body has to work harder to bring the icy cold to body temperature.

Take a quick nap. It may seem counter-productive, but a quick 15-20 minute nap will actually make you feel more refreshed for the rest of the day. Just don’t sleep longer than 20 minutes or you will be groggy.

Snack. Don’t head for the cookies though! Look for nutrient-dense foods that are low in sugar. Look for fresh vegetables, which have a high fiber content, whole grains, which are full of magnesium, nuts, which are high in protein, and seeds, such as sunflower seeds or pumpkin seeds, which are high in B-Vitamins. These nutrients provide fuel for the brain, which provides an increased level of alertness that can last for hours.

Drink some coffee. Caffeine is a great way to regain energy, but stick to one cup. Any more than that could leave you jittery or even have an inconsistent effect and make you more tired.

Breathe. Taking long, deep and rapid breaths will increase the level of oxygen in the body, which will then increase the heart rate, effectively making you feel more revitalized and energized.

Listen to a song. Pick one you like that has a good, fast tempo and you’ll find yourself not only tapping your toes, but even possibly joining in. The tiredness will be gone in an instant as the music jump-starts the brain.

Take a laughter break. Engaging in fun social activities that involve lots of laughter will increase the body’s pulse rate and circulation. In addition, it also stabilizes hormonal and cortisone levels in the body, which can help keep our emotions from getting depressed.

Fight Stress with Healthy Habits

From the American Heart Association

 

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. 
   A daily dose of friendship is great medicine. Call or writer friends and family to share your feelings, hopes and joys and ask them to share theirs.
2. Engage in daily physical activity. 
   Regular physical activity can relieve mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Embrace the things you are able to change. 
   While we may not be able to do some of the things we once enjoyed, we are never too old to learn a new skill, work toward a goal, or love and help others.
4. Remember to laugh. 
   Laughter makes us feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when we're alone.
5. Give up the bad habits. 
   Too much alcohol, cigarettes or caffeine can increase blood pressure. If you smoke, decide to quit now. If you do drink alcohol, do so in moderation.
6. Slow down. 
   Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done without having to rush.
7. Get enough sleep. 
   Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized. 
   Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back. 
   Volunteer your time or spend time helping out a friend. Helping others helps you.
10. Try not to worry. 
    The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but right now might not be the right time.

“Walking through Winter”

We were so excited about the success of the New Horizon Companies walking program, the WellConnect team wanted to respond to the walking survey responses and provide resources to continue walking with the upcoming winter weather.

We located many resources throughout the twin cities where residence can use many facilities FREE of charge or for a small “drop in” fee or punch pass price that can be by the week or month. 

We found the Malls across the metro welcome walkers, are very safe, free and have optimal temperature year round. In addition, walkers are often able to use these facilities many hours before the stores are open for business.

Below is a list of malls, community centers, and sports training facilities around the metro to see if one of these locations will fit your needs.

Please confirm their hours, any restrictions and fees prior to arriving so you know your best options. Finally, due to some schools and community centers amending security policies, please confirm they still offer this service. We were informed some may request a photo ID for security so please check in advance, come prepared and have a great time staying fit!!

Bloomington Activity Centers (inside Jefferson High School and Kennedy High School) - Both tracks are cushioned, and about 7 laps per mile. Both are open M-F 6 AM to 10 PM, Sat 8 AM to 6 PM, Sun 12 PM to 10 PM. Cost - Both are $5, or $2 for residents or those who work in Bloomington (use work address). http://cs.bloomington.k12.mn.us/modules/cms/pages.phtml?pageid=186082&sessionid=

Burnsville Center (952) 435-8182 1 lap = ½ mile = 1000 steps

915 County Road 42

Burnsville, MN 55306

9:30 – 10:30 Tuesdays: Welcome mothers for “Roll & Stroll”

Doors open:

7 a.m. to 9 p.m. Monday - Friday

8 a.m. to 8 p.m. Saturday

8:30 a.m. to 6 p.m. Sunday

Brooklyn Park Community Activity Center - 8 ¼ laps per mile. Track circles the ice arena below. Open 8 AM to 10 PM daily, but with occasional closings for hockey and special events. Cost - $3 http://www.brooklynpark.org/sitepages/pid393.php

Calhoun Square (612) 824-1240 3 laps = ½ mile = 1000 steps

3001 Hennepin Ave. S., Ste 301A Minneapolis, MN 55408

Doors open:

7 a.m. to 2 a.m. Monday – Sunday

Chaska Community Center - cushioned track.

1661 Park Ridge Drive

Chaska, MN 

Open M-S 5 AM to 10 PM, Sun 8 AM to 9 PM. Cost - Free to the public. http://www.chaskacommunitycenter.com/ccenter/

Eden Prairie High School – Has been open whenever the building is open to the public, which seemed to be every day and most evenings. Cost - Free to the public. Address - 17185 Valley View Rd., Eden Prairie High, Gymnasium is around back. About 7 laps = 1 mile

El Rio Vista Recreation Center (Wellstone Community Center) (651) 789-2500

179 E Robie Street St. Paul, MN 55107 Cost $30yr, $1 day for track only

Walking track open:

2 p.m. to 9 p.m. Monday – Thursday

2 p.m. to 8 p.m. Friday

Eagan Community Center

1501 Central Parkway

Eagan, MN

Cost $5 for 7 day or $20 for 1 month

Call to confirm hours

Eden Prairie Center (952) 941-7650 1 lap on 1st level = 2/3 mile = 1350 steps

8251 Flying Cloud Drive 1 lap on 2nd level = ½ mile = 1000 steps

Eden Prairie, MN 55344

Doors open:

6 a.m. to 9 p.m. Monday – Sunday

Excel Energy Center (651) 265-4800

175 Kellogg Blvd. W

St. Paul, MN 55102

Open for walking on the Club Level until April 25th.

Hours: 11 a.m. to 2 p.m. Tuesday - Thursday

Har Mar Mall (651) 631-0340 1 lap = 1 mile = 2000 steps

2100 Snelling Ave N Saint Paul, MN 55113

Doors open:

7 a.m. to 9 p.m. Monday – Friday

7 a.m. to 6 p.m. Saturday

9 a.m. to 5 p.m. Sunday

Highlander Center

1300 49th Ave Door #38

Columbia Heights, MN

Cost $1.00 per day or $10.00 per month

Open 9am – 11:00 weekdays

Knollwood Mall (952) 933-8041 3 laps = 1 mile = 2000 steps

8332 Highway 7, St. Louis Park, MN 55426

Knollwood has an extensive remodel under way as of 10/2014. Please check before traveling. Doors open:

7 a.m. to 9 p.m. Monday – Friday

7 a.m. to 6 p.m. Saturday

7 a.m. to 5 p.m. Sunday

Mall of America (612) 866-0850 1 lap on any level = ½ mile = 1000 steps

I-494 and Highway 77

8100 24th Avenue South

Bloomington, MN 55425

Doors open to the Mall of America:

7 a.m. - 9:30 p.m. Monday – Sunday

walkingatthemall@gmail.com

Maplewood Mall (651) 770-3862 1 lap (either level) = ½ mile = 1000 steps

CR-65 and Beam Ave.

St. Paul, MN 55109

Doors open:

8 a.m. to 9 p.m. Monday - Friday

8 a.m. to 8 p.m. Saturday

9 a.m. to 6 p.m. Sunday

Margaret Recreation Center

1109 Margaret Street

St. Paul, MN 55106 (651) 298-5719

Group walks Tuesdays from 5 p.m. to 6:00 p.m.

Minneapolis Skywalkers

Walk the Minneapolis Skyway.

Map available at http://www.minneapolis.org/media/document/1/amskyways.pdf

Doors open: *These times may vary from building to building.

6:30 a.m. to 10 p.m. Monday - Friday

9:30 a.m. to 8 p.m. Saturday

12 p.m. to 6 p.m. Sunday

The Minnesota Walking Meetup

Walking groups in Minneapolis (and other locations) that schedule group walking.

Go on-line to sign up for free and start walking

http://www.meetup.com/walkers-575/

The Minnesota State Fair Gounds Warner Coliseum

Clough Street, Falcon heights, MN 55108 651-288-4343

Cost: Daily $3.00or $20 for 10 punch pass

Open M-F 7am – 2pm 5 laps = 1 mile

Northtown Mall

398 Northtown Dr.

Blaine, MN 55434 (763) 786-9704

1 lap = 1 mile

Doors open:

7:30 a.m. to 9 p.m. Monday – Friday

9:30 a.m. to 8 p.m. Saturday

10 a.m. to 6 p.m. Sunday

The New Hope Ice Arena

This track circles two hockey rinks, 8 laps = mile. Open only daytimes, M-F 10 AM to 3 PM.

Cost - Free to the public.

http://www.ci.new-hope.mn.us/departments/parksrecreation/facilities/icearena.shtml

Plymouth Fieldhouse Dome

Located next to Millennium Gardens in Plymouth

Cost FREE! 5.25 Laps = 1 mile

Usually open at 8am please call to confirm sports schedules 763-509-5292

Ridgedale Mall

(952) 541-4864 2.5 laps = 1 mile 

12401 Wayzata Blvd.

Minnetonka, Minnesota 55305

Doors open:

7 a.m. to 9 p.m. Monday - Friday

7 a.m. to 9 p.m. Saturday

9 a.m. to 6 p.m. Sunday

Rochester Apache Mall

(507)288-1543 2 laps = 1 mile = 1000 steps

333 Apache Mall

Rochester, MN 55902

Doors open:

7:30 a.m. to 9 p.m. Monday- Saturday

7:30 a.m. to 6 p.m. Sunday

Rosedale Center

(651) 633-0872 1 lap = 3/4 mile = 1500 steps

10 Rosedale Center

Roseville, Minnesota 55113

Doors open:

7 a.m. to 9 p.m. Monday - Friday

7 a.m. to 8 p.m. Saturday

9 a.m. to 6 p.m. Sunday

Shakopee Community Center

1255 Fuller St., Shakopee 952-233-9500

Cost – Free! 14 laps = 1 mile

St Paul Sky Walkers Walk the St. Paul Skyway. Hours may vary from building to building. Some portions of the skyway lead to offices and may not be accessible to the public. Maps of the St. Paul Skyway can be found in the St. Paul Vacation and Visitors Guide, at 175 W. Kellogg Blvd (across from the Science Museum.), or online at http://www.ci.stpaul.mn.us/maps/downtown2001.pdf

Southdale (952) 925-7885 1 lap on 1st level = ½ mile = 1000 steps

6901 France Ave S 1 lap on 2nd level = ¾ mile = 1250 steps

Edina, MN 55435 1 lap on 3rd level = ¼ mile = 250 steps

Doors open:

7 a.m. to 8:30 p.m. Monday - Friday

7 a.m. to 8:30 p.m. Saturday

7 a.m. to 5:30 p.m. Sunday

Southtown (612) 375-1077

I-494 & Penn Ave S Bloomington, MN 55431 Doors open:

7 a.m. to 9 p.m. Monday - Saturday

11 a.m. to 9 p.m. Sunday

University of Minnesota Arboretum (952) 443-1400

3675 Arboretum Drive Chaska, MN 55318

Free admission on Thursdays through April 24

7:30 a.m to 4:30 p.m. daily

Walking for Fitness (Minneapolis Community Ed) (612) 668-3939

Free except for Roosevelt - purchase a Walker badge for $5/Year

Walking hours are in the evening:

Roosevelt High School, 4029 28th Ave S

Henry High School, 4320 N Newton Ave

NE Middle School, 2955 Hayes St NE

Hillcrest Recreation Center

1978 Ford Parkway

St. Paul, MN 55116

(651) 695-3706

Cost, please call. We were told FREE to residence and $30 yr or $2 daily for non-residence

11 laps = 1 mile. 9 a.m. to 9 p.m. Monday – Thursday 9 a.m. to 6 p.m. Friday 9 a.m. to 12 p.m. Saturday Closed Sundays

Oxford/Jimmy Lee Recreation Center (651) 642-0650

270 Lexington Pkwy N

St. Paul, MN 55104

Walking track Cost, please call to confirm $30yr, $1 day for track only

7 a.m. to 9 p.m. Monday – Friday

7 a.m. to 7 p.m. Saturday

11 a.m. to 5 p.m. Sunday

North Dale Recreation Center (651) 558-2329

1414 St. Albans St. N St. Paul, MN 55117

Walking Track Cost, please call to confirm $30yr, $1 day for track only

7 a.m. to 9 p.m. Monday – Thursday 11 a.m. to 6 p.m. Friday 9 a.m. to 1 p.m. Saturday Closed on Sundays

Roseville Skating Center (651) 792-7191 or (651) 792-7007

2661 Civic Center Dr.

Roseville, MN 55113

Cost FREE! 7 laps = 1 mile

Please call to confirm open schedule

An indoor walking track is available for use from 7:30 am - 9:00 pm except when there is a skating or hockey event.

www.cityofroseville.com/skatingcenter

Vadnais Heights Sports Center

1490 E County Road E

Vadnais Heights, MN 55110 phone 651-481-1000

Cost $1.00 or $10 for a one month punch card

4 laps = 1 mile

M-F 6:30am – 8:30pm closed weekends

Maple Grove Sports Dome

9880 Fernbrook Lane N

Maple Grove, MN 763-494-6480

Cost FREE! Hours please call for open time

4.8 laps = 1 mile

We welcome any updates and additions to share this information for all of us to stay fit!