clubkogyms.com Blog

Simple Ways To Stay Productive

Sometimes the simplest things can make us more productive. Here are 50 simple ways to stay on top:

50. Stay focused.

49. Divide your time for each task in hand.

48. Analyze the outcome of your effort and decide accordingly how much time you need to spend.

47. Take a break.

46. Spend time with your loved ones.

45. Share ideas with others.

44. Keep your home office out of sight from your bedroom.

43. Invest in comfortable workspace furniture.

42. Meditate.

41. Are you a day person or a night person? Plan accordingly.

40. Work slowly but steadily.

39. Ask for help.

38. De-clutter your workspace.

37. Back up your data.

36. Keep a wrist massager next to the computer.

35. Check your email not more than twice a day.

34. Exercise.

33. Use the morning air or evening breeze to cool off your mind.

32. Set goals, not a goal.

31. Have everything you need ready.

30. Have pens and paper available.

29. Shut the door to block distraction.

28. Set limits for yourself.

27. Plan a to-do list for each day.

26. Read books on subjects that interests you.

25. Walk, do not run, with your project.

24. Stay informed on current news.

23. Think how you can change your life for the better.

22. Find others that share similar interest to work with you.

21. Do something else every 30 to 40 minutes.

20. Take a nice warm bath.

19. Use a table lamp instead of overhead lighting.

18. Do not take phone calls, unless they are related to that particular project.

17. Divide your time between family and projects.

16. Give more time to family.

15. Keep it cool.

14. Don’t panic.

13. Find what others have done in related fields.

12. Ask yourself questions — lots of them.

11. Let everybody at home know when you will be working.

10. Do not stress.

9. Love what you are doing.

8. Be passionate about what you are doing.

7. Give yourself credit.

6. Look in the mirror and compliment yourself.

5. Build confidence in yourself.

4. Keep a positive attitude.

3. Forget about what others are doing, and do it your way.

2. Productivity lies within you.

1. Read, learn, ask, and apply.

• Lifehack.org January 17, 2008

A tip from Mike Takano

One of the most important boxing tips beginners should learn regarding the heavy bag is to snap their punches. Beginners usually “push” the bag with their fist as they punch, as opposed to just hitting the surface of the bag. How can you tell if you are pushing your punches? You can tell if after you strike the heavy bag it swings a lot, chances are good you are pushing and not snapping your punches. What most often causes it to swing, is continuing to carry your fist and weight forward, or “pushing the bag” after the impact.

Avoid the push by keeping your punches crisp! After extending four first throwing a punch, retract it as fast as you threw it. Throw sharp punches quickly and return to the ‘on guard’ position. (Hands-up)

Warm up by shadow boxing for a few rounds. Watch yourself in front of a mirror, and make sure your punches are thrown quickly and straight to your target.

Muhammad Ali, would ’snap’ his punches, as if he was trying to throw his gloves off.

Remember: Speed is more important than power.

Here is a drill to practice getting that snap just right:

HEAVY BAG SPRINTS
Heavy bag sprints, an advanced punching workout on the heavy bag, are a succession of very fast punches over specified periods. The purpose is to increase your punch speed, work your arm and back muscles for power and endurance, and challenge your cardio-respiratory system. This workout imitates the demands placed on the body in a fight situation, when near the end of a round you feel too tired to lift your arms.

Equipment Required:
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
-Timer (optional)

1. Start by addressing the bag straight on, with the hips square to the bag and the arms having equal reach distance and contact on the bag.
   1. Note: Do not stand in the classic boxing stance. The feet stay stationary and the body core is held tight. The body weight is slightly forward, standing on the balls of the feet and the knees are relaxed.
   2. Contact with the bag is in a one-two rhythm maintaining your reach distance.
   3. Sprint times are short, so put effort into each of your punches.
   4. Snap your punches. The bag should barely move.
   5. Speed is more important than power in this drill.
   6. Remember to keep breathing throughout the sprints and move around during the rest period in between the sprints.
   7. Make sure you warm-up before heavy bag sprints.
2. Start with 15 second sprints,
3. Resting 15 seconds,
4. Repeat 3 to 5 times. Work up to 25 second sprints.
   1. It is best to have a timer.
   2. This is a great drill to finish your heavy bag workout.

Another hand wrap video

http://www.youtube.com/watch?v=Xcju0_qTe_A

A Good Reason Not to Skip Breakfast

Teens who skip breakfast are more likely to be obese. This may be one of the causes of rising obesity rates among adolescents.

According to the largest study to follow the breakfast habits of teens, those who skipped the meal were five pounds heavier on average. They also ate less healthily during the day and exercised less frequently.

The obesity rate for adolescents has tripled over the past 20 years.

Does Stress Damage The Brain?

Individuals who experience military combat endure extreme stress, which can lead to the psychiatric condition of post-traumatic stress disorder (PTSD). PTSD is associated with several abnormalities in brain structure and function, but it has remained unknown whether the abnormalities are caused by the traumatic event, or are pre-existing risk factors that increase the risk of PTSD after a traumatic events occurs.

Researchers measured the gray matter density of the brains of combat-exposed Vietnam veterans and their combat-unexposed identical twins using magnetic resonance imaging (MRI). They found that the gray matter density of the pregenual anterior cingulate cortex, an area of the brain involved in emotional functioning, was reduced in veterans with PTSD, but not in their twins.

This supports the theory that psychological stress actually damages this brain region.

• Science Daily March 19, 2008

Whippany Kickboxing – CKO Kickboxing is coming to Morris County

CKO Kickboxing is coming to Whippany very soon! Before you know the gym will be open and in full swing! We have already had an amazing response from people who are excited that the workout they love is arriving close to where they live in Morris County. Many of them have already taken advatage of our pre-sale that has been going on all week. If you are interested in becoming a member of CKO’s newest gym than get the details about our Whippany Kickboxing pre-sale here. This offer is limited and will only be given to the first 100 people that sign up! So don’t miss out. Call us @ 201-546-1010 or email us (MorrisCounty@clubkogyms.com) to learn how you can take advantage of this offer! If you’re an existing member and know someone in the area who would benefit from our workout, refer them today and if they sign up you can receive a free gift! Thanks to all of you who have already participated! Your excitement motivates us to work hard to provide you the best workout and service around!

Stay Inspired,

Isaac

How to Work Less and Get More Accomplished

Working less while accomplishing more isn’t easy. It requires creative thinking and a willingness to open yourself to the possibility that your methods aren’t as efficient as they could be.

The good news is that you CAN get more done in less time by working smarter, not harder.

These are some techniques that can help you increase your efficiency while actually working less.

The 80/20 Rule

The 80/20 rule, also known as Pareto’s Rule, states that only 20 percent of your work accounts for 80 percent of your output. Be ruthless in cutting down the amount of time you spend on the less important 80 percent.

Parkinson’s Law

Parkinson’s Law states that “work will fill the time available for its completion.” Give yourself strict deadlines and cultivate a desire to finish projects.

Energy Management

Think of results as a function of energy, not time invested. Working intensely for a short period of time can accomplish more than working for days, tired and distracted.

Only Use Sharp Tools

Skill saves time. Don’t waste your time doing things that you can’t, or won’t, do well. Delegate them to someone else.

Rule With Numbers

Assumptions are the biggest waste of your time. When your intuitions don’t match the way the world works, you can never be efficient. Combat false assumptions by testing them, and paying attention to the numbers.

The Marginal Rule of Quality

Whenever the extra input you invest in perfecting something exceeds the output gained, stop working on that task.

Ridiculous — and Ineffective — Diets

Many diets are ridiculous, ineffective, and even dangerous. RNCentral.com has compiled 25 such diets ranging from those that merely don’t work, to those that are somewhat effective but deceptively advertised, to those that can cause you physical harm.

Some of the most astonishing include:

For 17 more silly diets, click the link below.

More Dairies Go Raw as Consumers Learn the Benefits of Unpasteurized Milk

Demand for raw milk is growing in much of the United States, including the state of Massachusetts, where the number of dairies licensed to sell raw milk has grown from 12 to 23 in the past two years.

Meanwhile, according to the Northeast Organic Farming Association, dairies are selling more raw milk than they were just five years ago, and consumers call in every week looking for advice on where to find it.

While the U.S. Food and Drug Administration warns that raw milk can carry disease-causing bacteria, advocates say raw milk is healthy because it contains good bacteria, enzymes and raw fats that help to boost your immune system and aid digestion.

Both anecdotal and scientific reports also support the health benefits. For instance, a study by researchers at the Institute of Social and Preventive Medicine at the University of Basel in Switzerland found that children who drank raw milk had a lower risk of asthma and allergies.

Raw milk can be sold for human consumption in 28 states, but only eight states allow it to be sold in stores. As a result, many people have begun to form buying clubs that buy raw milk directly from the dairy.

Vitamin D in Your Skin

Researchers have found that the production of previtamin D3 in your skin varies depending on several factors, which include skin type, weather conditions, and sunscreen use.

During the winter at altitudes above 35 degrees, there is minimal previtamin D3 production in the skin. Darker skin pigmentation, application of sunscreen, aging and clothing can also have a dramatic effect on previtamin D3 production.

However, at the other end of the scale, excessive exposure to sunlight does not result in vitamin D overdoes, because previtamin D3 and vitamin D3 are photolyzed to biologically inert chemicals before they can build up to dangerous levels.