In life, there are things that are important to be done consistently in order to achive one's goals. However, we often miss the things that are going to make us closer to them because we are constantly being diatracted with unimportant things in our surrounding.
That's why scheduling your priorities is crucial, as it is not motivation which drives result, but system is.
In 7 Habits of Highly Effective People, Stephen Covey categorizes activities according to their impprtance and urgency.
1. Important & urgent.
These are the things which their deadlines are just around the corner, like an assignment that needs to be sent tomorrow. Do it now, do it fast! 😎
2. Important, but not urgent.
These are the things that are essential to your personal growth, usually is planned ahead of time. For instance, previewing your lectures, daily ibadah and Quran, physical exercise... If don't do it now it's okay. But in the long run, you'll deplete yourself out.
Most people don't end up doing it at all, or do it in the eleventh hour, because when it's not urgent, it seems like it's not important.
3. Urgent but not important.
This means replying to group messages that are not relevant as soon as it pops out of the notification. Seems urgent, but is actually not important as it isn't going to make you a better person, or help anyone.
And the last category, you guess it;
4.Not urgent + not important.
Things that rip away your precious time without providing any value that is parallel to your life mission. You know it 😎... Watching TV 24/7, Netflix... I mean, if the TV show is providing value to you, then it's not a waste of time. However if it's not, you better find something else that does.
Question of the day.
Have you plan ahead of time?
. #mindsetmonday #mondaymotivation
I was the HUSKY kid up until 8th grade.
I was the kid out on Weight Watchers at age 10.
I was the kid that always felt uncomfortable in my own skin and always self conscious.
BUT then at age 11 I got my first road bike going on 20 mile rides with my buddy.
At age 13 I competed in my first race.
I was riding upwards of 50 to 100 miles a day whenever I could throughout high school.
Then at age 20 I injured my back and 1 year later was 100+ pounds heavier.
Depression and inactivity having a Poor Me pity party and using food as a drug was my norm.
I had enough!
One day I made a resounding decision to quit blaming my circumstances and blame myself for how I reacted.
I completely changed my daily routine.
1 year later I did my first off-road triathlon.
6 months after that I did my first triathlon and found myself back at my cycling race weight of 140lbs.
Life. Career, Kids happened. Gained about 45lbs.
Decided to later dive head first into bodybuilding.
Went from 220lbs of fluffy 30% body fat to 210lbs at 5% body fat.
My point. I am proof. You can totally change yourself if you decide to actually work towards it instead of wishing for it.
You want better results? You don’t like where you are? You can change with the power of one choice ... 35,000 times a day.
Quit wishing and put in the f’n work or else your dreams and hope won’t work at all.
Forget about starting “Monday”! What can you do RIGHT F’N NOW to instigate the necessary changes? DO THEM and build confidence. Don’t and build regret. Either way, it’s on you!
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. That is why you need to moderately include protein in all of your meals.
How much protein do I need?
The amount of protein you need in your diet depends on your weight, age and health. As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is: • 0.75 g/kg for adult women • 0.84 g/kg for adult men • Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.
Bare in mind as well that your exercise level and goals play a major part in deciding how much protein should you consume to allow for muscle gain.
Timing of Protein Consumption
Soon after exercising (either resistance or aerobic), it is recommended that you consume a high-quality protein source (such as a glass of milk or tub of yoghurt) combined with a carbohydrate meal to help maintain your body’s protein balance. Studies have shown this to be beneficial, even when following low to moderate aerobic exercise (such as walking), particularly for older adults.
Source of Protein
Some sources of dietary protein include: • lean meat, poultry and fish • eggs • dairy products like milk, yoghurt and cheese • seeds and nuts • beans and legumes (such as lentils and chickpeas) • soy products like tofu • some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat alternative products.
Hopefully with this information, you can now start to look at your daily protein intake closely and perhaps start to include more protein in your diet. Please bare in mind that protein source doesn't just come from animal base product but also plant base. Do your research properly before deciding on which source works best for you.
I’m a very average small town Indian girl with very average small town Indian dreams.
📌My education must lead to a *good* job so that I can stop being a financial burden on my parents.
📌Climb the ‘corporate ladder’ with time and soon become someone my parents can be proud of, at small town gatherings.
📌 Marry the man of my dreams and let him ‘take care of me’ as if to re- live childhood days that I lost.. Lost because of being a petrified indoor nerd with self esteem issues that nobody liked.
📌Travel to Europe and see pretty landscape with said ‘man of dreams’ and dance in the snow as if to live secret Bollywood goals.
As it naturally turns out, I was afraid of the idea of being alone. Let alone, travelling alone. In my wildest imagination, I didn’t know I’d have the courage to feel warmth in my heart when I touched my first snow in a mountain 9000 Kms away from home. Alone.
I’m still a very average small town girl with very average small town dreams.
The only difference is that now I know that I am enough- solo or not. and there’s nothing left to prove.
Here’s words of Abert Einstein finally making sense- “I am thankful to all those who said NO to me. It’s because of them I did it myself.”
. #chhoriionroad#wanderlust#solo#mondaymotivation#frenchalps#france#europetravel#smalltowngirl#travelgram#passportpassion#wanderlust#dreams#travelgoals#selfesteem#letsgoeverywhere#travelholic#solotravel#firstsnow#france 🇫🇷 #europe_ig#wordswithqueens#traveling#solotravelgirl#nothinglefttoprove
0 32 minutes ago
Happy Monday and Welcome back if you have just returned from your summer break.
Some wise and powerful words from the recently departed @toni.morrison , which we at WEN aspire to live by.
That is why our Circle Events and Workshops are run by women entrepreneurs, like you, who have walked the walk and are ready to share their knowledge with you.
Join us at our next WEN Circle Event on 4 September if you have managed your business for at least three years and are ready to take it to the next level and scale up!
Let us Empower you, so you can Empower someone else!
Since the shoulder operation I’m running more these days. Fear of re-tearing everything is the main motivator, I still hate running. It’s boring 😑 That being said, the progression is accelerating. My new #gym is just over 1k from home, so I I’ve started running there and back instead of driving. 0:16seconds faster this week than last week and two of my fastest short runs too. How’s that for a little #mondaymotivation 😁 #runningman#roadrunning#runner#ptlife#ptlifestyle#veganathlete
Thank god it’s Monday!!
I had a pretty bloody crappy weekend. Friday night didn’t go as I anticipated but that’s a story for another day. Then come Saturday I woke up and I was hardly able to move, breathe, or stay awake. Sunday rolled around and hubby forced me to go to the hospital as I wasn’t any better and I had a high temp. Well that’s not the way I hoped to spend my weekend but it’s the start of a new week and looking forward to feeling better and looking toward the positives. 💕
Walkin’ into a new week with our food prepped, our lunch packed, and our week planned out!
Now even if the week brings tons of curve balls to my plans I’ll still have all my meals ready for the chaos!
Here’s my menu for the week, what’s on yours:
Lemon Garlic Chicken w/Pesto Pasta
Lemon Garlic Chicken w/Roasted Veggies
TBP Famous Turkey Skillet
That’s one of the best things about meal prep, even when the crazy hits you have something to fall back on.
Our life is about to be filled with even more crazy as we move into a new season—if you follow me in “real life” you might have seen that we are selling our house. As exciting as that is I already know the challenges are going to be numerous in the weeks to come. My goal is to stay consistent and KEEP MEAL PREPPING!
Will you help hold me accountable? Please say yes!
👉🏼recipes mentioned can be found in The Meal Multiplier Cookbook👈🏼
3 287 minutes ago
If yesterday we failed, then today, let's stand up.
If yesterday we felt hurt, then today, let's focus on the things that make us happy.
If yesterday wasn't good, then today, let us make things better.
I had a deeper, more inspiring caption already in mind but school starts tomorrow so I decided to save it for later. I don’t want to go back (😭) but EVERYONE WHO’S GOING BACK: YOU GOT THIS! 💪 MAKE THIS YEAR (or semester) THE BEST YOU CAN! Don’t stress too much, give some time for yourself, and never forget to discover yourself. ❤️ love, annie
26 1035 hours ago
Of the idea that life needs to be exactly how you imagine it. Allow your journey to take you to places you never could have dreamed of. Let go of control and allow life you bless you beyond your imagination. It's okay if something doesn't work out exactly how you planned the universe is aligning you with something so much better!
Shine bright and live well ☀️🧡 ⠀
Crafting a life you love is all about moving beyond the need to survive and finding what makes you thrive! Having some trouble carving out the time to make your dreams a priority? It happens. In the latest episode of the Craft A Life You Love podcast, I spoke with @jessicanturner about learning to say “no,” letting go of guilt, and finding time for your passions. One key tip is to let go of the things that do not serve you. Instead, focus on what makes your soul happiest. When we tap into our purpose, it can make all the difference in daily life. Looking for even more juicy inspiration? GIVEAWAY: a bundle of two of Jessica's books – “The Fringe Hours: Making Time for You” and “My Fringe Hours: Discovering a More Creative and Fulfilled Life” ⠀
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159 2,75714 August, 2019
BE A GOOD HUMAN 🧡
Start the week off with some random acts of kindness... not for any other reason than to simply be kind ✌🏼
We are off recharging for the next couple of days, but online is always open xx 📷 @worthwhilepaper