Getting More Done and Staying Healthier

We all have a busy schedule. The trick is to learn how to get more done and still stay healthy. Here are some top tips.

1. Use a timer
I use a timer for everything in my house. I’ll set the timer for 25 minutes of work, a 5 minute break, then another 25 minutes. I do the 25 minutes 3 times and then give myself a 30 minute break. Then I repeat throughout the day. I try to work 9 to 5 so I don’t get burned out.

2. Wear comfortable shoes
They give good support to help keep you going throughout the day. Give up the high heels and if you are working from home, don’t loll around barefoot.

3. Avoid letting chores pile up for weekends
You deserve some time off with friends and family. There’s no sense in letting laundry, shopping and so on ruin your day off. Get them done during the week. As soon as your machine is full, or your hamper, do the wash. Shop during off times at the supermarket to cut down on crowd and queues.

4. Outsource as needed
You can’t do it all yourself. Outsource a task to someone on fiverr if you can’t do it yourself, you take a long time to do it, or it does not add significantly to your income.

5. Master Make and Freeze Cooking
This method of cooking save time, money and effort. It ensures you will always have something healthy to eat as well, if you choose your recipes wisely. Cook a meal,and freeze the leftovers. Cook one day, and you could have a month’s worth of recipes depending on the size of your family. Not everything freezes well, though, so be sure to get some good books on the subject. Check out the Make and Freeze Spotlight for some suggestions.

6. Work 10,000 steps into your day
This should be pretty easy. Get a pedometer. It will track you throughout the day.

7. Have an Accountability partner
If you set a weight loss goal, for example, have someone like your doctor hold you accountable. It’s one of the main reasons Weight Watchers works.

Try these time saving and fitness tips and see what a difference they make to your health and productivity.


What to do if you are struggling to lose weight

Feet on a bathroom scale – Isolated[/caption]There a number of reasons why people become overweight, but few of them have to do with being ‘greedy.’ In many cases, weight gain is actually the result of confusing information about what to eat and not eat, and what exercise routines work best.

Here’s the secret: The best workout routine? The one you stick to.
The best diet? The one you can live with long term without feeling miserable and starved.

Your starting point should be where you are right now. When is the last time you got on the scale, and what did it say? If the answer is ‘way too much’ and shocked you, it is time to set a target weight goal and start working towards it. Of, if you have a special occasion on your calendar you want to look great for, like a wedding or class reunion, set a target weight or clothing size to reach by the time the event rolls around, and see how great you will look and feel when you achieve your goal.

Yes, it will take work, and losing weight is only part of the process. Adding activity to your day will help you burn the calories you do eat. Lean, toned muscle will burn calories more efficiently than flabby ones. Even if you hate to break a sweat, there are many different activities you can enjoy that will help you firm up your body as you drop the pounds.

You deserve to be your best self. So dust off the scale, get out a little notebook to keep track of it and your target weight and goals, and start adding more activity to your daily routine, even if it is just a walk around the block to start with.

You CAN do it. And here are a couple of suggestions that can help:

The 3-Week Diet

Old School, New Body


Learning To Say No to Take Better Care of Yourself

If you are like most women, you have probably bee tuaght to be ‘nice’ and a ‘people pleaser’. The trouble with this is that everyone else will be pleased EXCEPT you!

If you are feeling like a pressure cooker about to explode, or as if you are running on an empty fuel tank, it’s time to practice saying NO.

Piling On Stress

Not being able to say no can greatly contribute to elevated stress and poor physical health. Trying to do too much is a fast way to get burned out. It can add to chronic stress, and people who cannot say no are usually the first to fall victim to bad health.

It is important to understand your own boundaries and limitations. While helping others is important, you have to take care of yourself first in order to be able to care for anyone else. This means sometimes saying no to friends and family, in order to maintain an optimal level of health and wellness for yourself.

Feelings Of Obligation

This is by far the most common cause of resentment between people, because they are basically “forced” to say yes whether or not they want to. Maybe the person asking did a major favor for you in life, maybe it is a family member you can’t avoid, but either way, they keep coming to you over and over again.

If this is the case, you need to ask yourself “When have I paid them back in full?” You can make it clear that you appreciate what they did in the past but you’ve done a lot since and are on you own path and mission in life. With so few waking hours in the day, you need to follow your path.

Enabling Behavior

Learning to say no is important so you don’t enable others to commit bad behavior. If you never say no to a child, for example, they will become very spoiled and impossible to deal with.

From friends begging you for a loan to fuel their unnecessary spending, to people asking you to go out drinking with them when you suspect they have an alcohol problem, it is in their best interests to say no, and mean it.

Avoid Suffering in Silence

There have undoubtedly been numerous times when you have sat in silence, suffering and fuming. This is not healthy. You might not be able to control other people, but you CAN control the way you react to others. You might hate confrontation, but sometimes it is the only way to effect positive change in your life.


NO is NOT a bad word. It is actually one of the healthiest choices you can make. You deserve to be your best self and live your best life. That being the case, practice saying it in front of a mirror. No, I’m sorry will give you the freedom you are longing for.

One final point-do NOT give a reason. That would leave the door open to them trying to get around you and make you say yes. Say no, and mean it. End of discussion. You will be a lot happier and healthier once you master this.


How to Build a Rife Machine


Moderately Challenging

Things You’ll Need

“Rife Machine Kit”
24 feet of 22 gauge speaker wire with two conductors (wires), stranded
1 stereo jack
Two solderless crimp ring connectors for 16 gauge wire
Two 2 inch by 2 inch by 1/16 inch thick brass plates
Two 1/8 inch pop rivets, aluminum, 1/4 inch long
Wire cutters
Wire stripper
Soldering iron
Drill with 1/8 inch bit
Pop riveter
Stereo, at least 100 watts, with a speaker jack

“Frequency Kit”
Internet connection
CD burner
List of diseases to treat
Recordings of disease frequencies in WAV format


A Rife machine is an electronic device used as an alternative form of disease treatment for a variety of medical conditions. Frequencies are used to treat the diseases, with specific frequency modulations for each disease. The Rife machine is named after, but only loosely connected with, the American doctor and inventor Royal Raymond Rife. There are many Rife machines on the market, most of them very expensive. You can make a Rife machine yourself in a short time, for a fraction of the cost.

Assembling the Rife Machine

Step 1

Drill a 1/8-inch hole into the first brass plate. Repeat with the second plate.

Step 2

Cut the wire into two 12-foot lengths. Strip the casing from the two wire strands of the speaker wire. Bare about 1/2 inch of wire at either end of each of the two wires (4 ends in total).

Step 3

Insert both strands of one end of the bared wire into one of the crimp ring connectors. Be sure the wire is in the saddle of the connector.

Step 4

Attach the crimp connector to the metal plate using one of the pop rivets.

Step 5

Hammer the protruding parts of the pop rivet as flat as possible to each side of the plate.

Step 6

On the opposite end of the speaker wire, separate the two strands of the wire. Solder one end of the first strand to the tip and ring of the stereo jack. Solder the second strand of the wire to the jack to ground the wire.

Step 7

Repeat Steps 2 to 6 with the second piece of wire.

Step 8

Plug the stereo jack into your stereo.

Assembling the Frequency Kit

Step 1

On your computer, log onto the Internet and go to or another reliable site for Rife machine frequencies.

Step 2

Look up the diseases you wish to treat on your list. Each disease listing should state frequency and length of time for treatment for each frequency. It should also have instructions on how often to use your Rife machine for each disease.

Step 3

Locate the frequencies and their WAV files at

Download all the frequencies into a separate folder for each disease. Many of them will come as zipped archives with all the frequencies included.

Step 4

Burn your frequency WAV files from your disease folder onto a CD. Repeat for each disease on your list.

Step 5

Place the CD of your choice into your stereo.

Using the Rife Machine

Step 1

Sitting or reclining comfortably in a chair or bed near the stereo, grip each metal plate in the palm of your hand. Press PLAY on your stereo.

Step 2

You should be able to feel a tingly sensation in your hands. The lower the frequency, the more you will feel it. The higher, the less you will feel it.

Adjust the volume on the stereo to adjust the comfort level of your Rife treatment.

Step 3

Play the CD through to the end of the treatment. Relax after the treatment for a few moments.

Step 4

Step 5


You can also apply the metal plates to the specific problem spots on your body — for example, your knee.

Get some small velcro straps to hold the plates in place against your palms or your specific trouble area.


The sound of the frequencies is harmless, but can be annoying to people and dogs. Unplug your speakers before treatment.

Follow the instructions for your Rife machine treatment for each disease carefully.

Avoid using Rife machines if you have an electronic device already implanted, such as a pacemaker.

Seek medical treatment and consult with your doctor before undertaking any alternative remedies.

Key Concepts

  • Rife machine
  • Rife generator
  • Rife frequencies


Resources (Further Reading)