No BS Quick Cures for Crankiness


Beat a bad mood with some feel-good solutions that will work in minutes flat.

Sure, there are days when you’d like to hang a sign on your door that says, “Leave me the heck alone!” But whether you’re stewing because of a tight deadline, a bad hair day, raging hormones or a sleepless night, you don’t have to spend the day gnashing your teeth and spitting venom at everyone that dares approach. Soothe those prickly feelings in a hurry with some remedies proven by science, and get on with your day in a more positive way. Here are 8 ways to cure your crankiness right now.

1. Listen to your mom
Save favorite voice-mail or answering-machine messages from people you love so you can listen to them anytime — or simply dial up a friend or family member. The voice of a loved one can quickly dissolve crankiness. That’s because pleasant sounds can decrease the tension that triggers irritability and distract you from annoyances. On the flip side, unwanted noise raises blood pressure, cortisol (the stress hormone) and, over time, even your risk of cardiovascular disease.

2. Order the suicide-hot wings
Spicy or hot food or drinks (think Thai, Hunan) can raise your body temperature and relax your body. So if you’re starting to think that AC is short for Arctic Circle at work, grab some hot ginger tea, wear a wool or fleece top or take a sauna or longer shower at the gym and the No BS Exercises will also warm you up. Increasing your body temperature can help calm your mood by reducing muscle tension, changing brain wave patterns, inducing hormonal changes and causing vasodilation (relaxation of blood vessels), which increases blood flow to extremities and circulation in general. when you’re comfortable, you’re automatically less cranky.

3. Get rocking
Ever wonder why Grandma looks so serene in her rocking chair? Rocking yourself is a natural anti grouchiness mechanism.. The rhythm allows the brain to relax and your heart rate to slow. If you don’t own a rocker (or want to), try this rocking yoga move: Sit on the floor, draw your knees up to your chest, join your hands under your knees and tilt your head forward toward your knees — now rock forward and roll backward onto your rounded back. Find any calming rhythm to shake your bad mood — literally — such as a mantra, humming, rocking or dancing in a swaying fashion. The clincher is that any music you listen to should be slower than your heartbeat — just think slow, soft rhythms.

4. Use powder
Sprinkle on some baby powder after your shower to chill your mood before you step out, or choose baby-powder-scented antiperspirant, car fragrance or drawer liners. Why? The smell of baby powder can quell a bad mood by evoking feelings (and memories) of safety and comfort.

5. Pause four times a day
Pause a total of 20 minutes a day, five at a time, to exorcise your inner grouch, That’s the magic number, research showed that’s what it took to reduce stress, including irritability, by 50%. Whenever you pause, your brain takes your body off high alert: your breathing returns to normal, which slows your heart rate, blood pressure and stress hormones and reduces the adrenaline overload that tension creates. The most important five-minute downtime is when you wake up: “Your body undergoes the biggest change in blood pressure and heart rate in the morning, so avoid hitting the ground running.

6. Telling  jokes
Learn something from men: Study findings show that they typically open conversations with a joke or at least something not serious, whereas women start off by asking or telling someone what’s wrong, and the seriousness tends to escalate. “We can learn something from men about stress. “The more you can do to smile and laugh, the tougher it is to hold on to to bad feelings.” Laughing stops hyperventilation and reregulates our breathing pattern. And just smiling sends feedback to the brain that positively affects heart rate, blood pressure and digestion.

7. Wear pastels
Choose the peach top instead of the red one today. You may think that bright colours such as orange, red and yellow are cheery and energizing, but they can actually trigger aggression because they’re overstimulating. Consider that traffic signs usually capture these colours to send us into alert mode: watch out, danger and stop. Warmer tones have a nurturing, caring feeling, and the less bright and saturated the colours, the more soothing they are.

8. Get your heart racing
Do 10 minutes or more of aerobic exercise to douse grumpy feelings, 10 minutes of moderate-intensity exercise improved people’s mood the most. Working out at a higher intensity or longer won’t make you any cheerier either. Exercise has proven strong, calming effects that can last for several hours. But we’ve also found that it’s aerobic activity that seems to improve mood the most.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

Bullying and Your Personal Power

Being a coach, I have become more aware of people who forgo their personal power to avoid confrontation, search for peace, and have acceptance.

These situations come at a great expense to your personal being. You become quiet, lose your self esteem, become confused, often depressed and find that you not longer know who you are.
I have been involved in such situations and have now found my personal power and believe and trust my own personal judgment. My “gut” feeling.
Starting out as a coach in support for single parents and stay at home moms, I often saw such circumstances arise. Many had no self esteem, had no drive left, they were so committed to their family that they lost themselves. And then were put in a situation where they are told that it’s their JOB and that they have not amounted to anything because they don’t have a real job outside the home. All they do is take care of the kids. This is part of my own story.

That exchange of words was quite unsettling for me. I thought of myself as a powerful, intelligent and superb mother and wife. Instead of me standing in my power, I let myself be demeaned over and over again. I wanted stability, I didn’t want any sort of confrontation. I just wanted it all to go away. What happens with this type of scenario is that it strengthens the “bully” and sends the person on the receiving end into more of a downward spiral. This encounter led me to dive deeper into the curious cave of personal power and trust.

Bullying comes is presented in many different ways in life. Amazingly enough, children who bully throughout their younger years feel the need to continue throughout their adulthood. This is the reflection upon many abusive marriages and relationships. The need for control and self preservation is so high they do not care who it affects in their lives. Sadly, this has become such an issue in our society that we have Special days to Stop the abuse.

With reflection from those past moments, I wanted to work and empower women, single, married, stay at home or out in the work force. For may of us carry these burdens from one environment to the next. Owning your power is an integral part of personal happiness, fulfilling connections and achieving your potential. You give your power away when you make someone outside of you more important than what you hold inside of you.
Noticing this not only in your home environment but also in the work place is essential for the staff, the coworkers and the facility in general.
Working in the health care industry, the people that these negatives surroundings affects the most are the patients. What I saw was a conflict with the employees that was not at all what one would expect. They are all here to tend to their patients with love and caring and yet, they have difficulty even talking to their co-workers?
So keeping with your personal power, your essence, you become stronger, more confident and your self esteem will sky rocket. This is a process and it’s a transition that will begin when you say “ I LOVE MYSELF”, and believe it.

These are ways how you give your personal power away :

–Searching for validation by over powering
–Wanting approval for every action
–Losing faith in yourself Forget that you know what you’re doing, and you are good at it.
–Any boundaries are lost
–Any self doubt
–Be intimidated by loud, obnoxious people
–Be a victim of emotional assaults
–Go against your personal beliefs
–Attempting to please everyone around you


But you can keep your personal power when you:

–Believe in yourself and trust your inner feelings.
–Ask for what you need and want.
–Believe the fact that you have earned the respect from others
–Be non judgmental. Do onto others as you would like done to you
–Spend time with like minded people
–Never stop being the loving and caring person you know yourself to be
–Learn to say “No” and mean it, no matter what the outcome

Owning your power means speaking your truth, honoring your sensitivity, and believing in yourself. Your life experience, education, personal relationships, and curiosity make you wise.  Always believe in yourself and if need be, tell the bullies to shove off!

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” Buddha

Nicole Gruendl
Life Success Coach
E: Nicole@NicoleGruendl.com
W: www.NicoleGruendl.com

8 Tips for Mental Health & Fitness

1. Build Confidence

Identify your abilities and weaknesses together, accept them improve on them and never lose sight of your goals, you can succeed.

2. Eat right, Keep fit

A balanced diet, exercise and rest can help you to reduce stress and enjoy life.

3. Make Time for Family and Friends

These relationships need to be nurtured; if taken for granted they will not be there to share life’s joys and sorrows.

4. Give and Accept Support

Friends and family relationships thrive when they are “put to the test”.

5. Create a Meaningful Budget

Financial problems cause stress. Over-spending on our “wants” instead of our “needs” is often the culprit.

6. Manage Stress

We all have stress ors in our lives but learning how to deal with them when they threaten to overwhelm us will maintain our mental health.

7. Find Strength in Numbers

Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated.

8. Identify and Deal with Moods

We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear. Exercise is the best release, no one gets hurt and you will feel better after words.

Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com