10 Reasons Not to Avoid the Morning Workout


Beep, beep, beep… blam! Beep, beep, beep… blam!

Are you a person who hears your alarm clock go off only to quickly slam your hand on “Snooze?” Do you then continually hit that button until the very last minute – nay, second before you have to wake up for work?

Are you also a person with an extra-pounds problem that only the gym can cure? Do you wish you could head to the gym first thing in the morning? Or do you say “I’ll exercise after work” only to be “too tired” when quitting time comes around?

Here are 10 reasons why exercising in the morning is better than exercising later:  

1. Constancy

Does a co-worker have a “Let’s do Happy Hour” invitation and you have to turn it down because you have to hit the gym? Or, worse, you blow off said gym to go to said Happy Hour?

It’s better to get the gym out of the way early before family, evening plans, late nights in the office, or any other myriad distractions get in the way later.

2. Crowd Avoidance

Many gyms crowd up around 4:30pm and make it difficult to get to your favorite treadmill, weight machine or class. Mornings may see a crowd itself, but usually it’s not as large. And people tend to be on a limited time frame, having to get in and out and off to work themselves. 

3. Convenience Factor

Go to sleep in your workout clothes or set them out the night before. When you wake up, put on your iPhone headset, listen to “Eye of the Tiger” or your favorite fitness kick-ass music, drink your coffee or protein shake, and head out the door before you even think about slinking back under the sheets.

4. Stress Relief

Get the endorphins firing before work to lessen your stress and improve your mood. Have a stack of reports to get done before you leave? The burden will feel lighter with a morning workout. And tou might not want to kill Pete from Sales who always wants to give you spoilers for your favorite show before you’ve had a chance to watch it.

5. Burn More Fat

A study by Northumbria University shows that people can burn “up to 20% more fat” before they eat anything. And researchers in Japan have found that fat oxidation occurs if exercisers work out before breakfast. Fat oxidation is the process by which large lipid (fat) molecules break down, which is the kind of weight loss most people want.

Your metabolism will also be fired up for the rest of the day. You’ll burn more calories of Janet’s birthday red velvet cake than you would had you not worked out.   

6. Increased Mental Clarity & Rejuvenation

Pre-work exercising can only help with work performance.

Jasmin Theard, an exercise physiologist at Piedmont Atlanta Fitness Center says that “Exercise leads to the secretion of neurotransmitters that promote mental clarity and an improved attention span. You’ll feel a sense of accomplishment, as well as rejuvenated and recharged.”

7. Lower blood pressure

In an Appalachian State University study, researchers asked participants to exercise for 30 minutes at three different times of day: 7 a.m., 1 p.m., and 7 p.m. Those who did the earliest work out reduced their blood pressure by 10 percent. It lowered even more (to 25 percent) by night time.

8. Sleep Better at Night

Ever have a night time work out, only to find out you’re too hyped up to sleep at bed time? You’re not imagining this.

The National Sleep Foundation says evening workouts can boost body temperature and stimulate the body, which can make falling asleep more difficult. But working out in the morning leads to deeper, longer, and higher-quality sleep when you slide into bed 15 or so hours later.

9. Protect Yourself from Diabetes

According to a study from the Journal of Physiology, hitting the gym in the morning on an empty stomach has also been shown to protect against glucose intolerance and insulin resistance, trademarks of type 2 diabetes. In the six-week study, participants who exercised without eating first, compared to those who ate carbohydrates before and during the workout, showed improved glucose tolerance and insulin sensitivity, on top of not gaining any weight.

10. Build Muscle Efficiently

When you wake up in the morning, your testosterone levels are at their peak, according to the National Institue for Fitness and Sport. This puts your body into prime muscle-building mode and makes morning the ideal time to hit the weights and knock out your strength-training workouts.

No longer dread that early morning work out. Get it done and out of the way first thing in the morning, it’s healthier for you, and allows you to Carpe Diem every day.

How Can Communication Affect the Flow of Work in an Organization?


Effective communication is the life blood of any successful organization. It creates a productive and efficient environment. If employees understand each other well, that improves office morale, retention rate, and overall productivity. Without it, companies will not be able to succeed and may even cease to function.

Streamlining and improving communication should be a high priority for any business. There are many ways communication within an organization can influence the work being done, and by creating a better understanding of communication, organizations can use that effect to their advantage.


1. Workplace Communication Statistics

HR Magazine surveyed 4,000 professionals about communications in the workplace. They found that 46% of the participants regularly receive directions that are vague or confusing, 36% of participants said that this happens up to 3 times a day. On average, an estimated 40 minutes of productivity are wasted per day due to unclear directions. 

Basex Inc. found that 28% of the average employee’s day is spent dealing with interruptions, which winds up costing U.S. businesses upwards of $900 billion annually.

The Computing Technology Industry Association conducted a study that found out that, out of 1,000 professionals, 28% indicated that poor communication was the cause of projects not being completed on time.

Want to avoid those issues? Understanding, and effectively utilizing, communication in the workplace will help.

2. Communication Types

Face-to-face communication is the most effective type of communication, as it allows for the clear exchange of messages and ideas. Instead of directly entering your room in the mornings, make sure to chat with your employees face-to-face, discuss their problems, give them advice, feedback and clear instructions.

One of the ways to improve communication is for employees to read the company newsletter. This document should list all the achievements during the week/month and show how much the company values the dedication and motivation of its workers.

Organizations should incorporative a company intranet. It’s a great way to stay connected with their employees. An intranet may create two-sided communication between the managers and employees. Make sure to share some questions, interesting tips, planned marketing campaigns, videos, designs and other important and useful information to improve employee engagement.

Communication can also be done with written notes, phone calls, emails, and text messages, but more and more organizations utilize social media and blogs to communicate with employees and customers. Organizations should utilize multiple means of communication in order to be more resourceful and effective.

Nonverbal communication is just as effective as verbal communication. Body language can show the real thoughts and attitudes of coworkers, despite what they might be saying.

Seeing coworkers slumped and not watching a presentation can make the presenter feel that their work is unappreciated and inadequate. Although, if everyone is sitting straight, paying attention, and/or making eye contact, then the presenter can feel accomplished.   

It is also important to communicate with customers and receive their feedback. Many organizations will utilize social media, comment cards, and satisfaction surveys for this purpose. This enables a business to easier understand and meet customers’ wants and needs.

So, next time you prepare for a meeting with your team, make sure you do everything to enhance clear and effective communication with them. When everyone understands what you’re trying to say, you will see that your work processes become smoother and your business becomes more productive.


3. Communication Flow

There are 5 main types of communication flow within an organization: downward, upward, lateral, diagonal, and external.

Downward Communication

This type flows down from the upper levels of a business to the lower levels. It transmits work-related information to lower level employees, which helps them to meet expectations. 

Managers can use this communication to give feedback on an employee’s performance, relay instructions, provide understanding for an employee’s role in the organization, and communicating the organization’s mission and vision.

To be effective it is essential to have a clear objective, ensure the message is unambiguous, specific and accurate, and make sure that the communication technique being used is the one that is best fit to relay the message.

When practiced effectively employees can maintain a clear direction for what they are doing and have a complete understanding of the role that they play, which will increase productivity and limit frustrations. 

Upward Communication

This communication type comes from the lower levels of an organization to the upper levels, which helps to relay the effectiveness of directions and allows employees to convey their grievances, opinions and ideas. Managers can use this to work out any issues and keep the company office a pleasant place to work. 

This communication can be facilitated through the Grievance Redressal System, Complaint/Suggestion Box, and face-to-face conversations. It can create more loyal and committed employees because they feel like they can take some ownership and have a voice within the organization.

Lateral Communication

This type of communication takes place at the same level of hierarchy within an organization, and is used to save time, facilitate coordination of tasks, facilitate cooperation among employees, solve problems within the organization, share information and resolve conflicts.

This can create camaraderie and build rapport with coworkers. Many times, this flow of communication brings coworkers closer because it provides them with emotional and social assistance for the office.

Diagonal Communication

This type is when a manager works with employees from another department or work group. Effective diagonal communication leads to uniformity across an organization and helps prevent any misunderstandings in the projects that are being undertaken.

External Communication

The type is between a manager and an external group such as vendors, suppliers, banks, etc. It ensures that the organization has all that it needs to be able to function properly.

4. Improving Communication

For a business to be successful, it is essential that all its members develop their communication skills. When an organization doesn’t have effective communication, it can cause problems. Vague communication leads to misunderstandings, while excessive communication can cause confusion and loss of concentration.

Listening is extremely important. Communication is more than just relaying messages and ideas; it’s also being able to listen to others so that you may understand them better. By listening first, you will gain a better understanding and be able to identify the most effective way to communicate. Listening also allows for you to find answers to things with which you may be unsure and allows you to ask questions before it is too late.

It is crucial that all messages are accurate and coherent. Leaving out details can have an impact on the quality of the work that is being done. It can leave employees unable to complete their work and lead to worker frustration. By making sure the message is fit to reach your audience it makes it easier to understand and will increase both productivity and efficiency.

Communication is essential to any organization that wants to succeed. The more exact and clear directions are, the faster, happier, and less stressed their employees tend to be.

When looking for ways to improve your business practices, ensuring streamlined communication should be at the top of the list. Effective communication practices tend to foster organizations that are better equipped for success by being more efficient, having satisfied employees and, just as importantly, satisfied customers. 

10 Exercises To Do At Your Work Desk

Where does an office person typically spend as much time as their bed? Their desk. Eight hours a day at said desk. Doesn't leave a lot of time for going to the gym and getting that body as toned as the printer.

Kill two birds with one stone and get swole while at work. Here are ten exercises you can do easily at your desk.

1. Squats

Put your hands straight out in front of you. Sit down and stand up. That's it, nice and easy, don't make it difficult. Do it 10 times.

2. Dips

Work those triceps! Put your hands at shoulder width apart on your desk or chair, then extend your legs out in front. Straighten your arms. Don't lock your elbows, keep them a little bent, so your triceps can feel the tension. Go up and down slowly. Do 3 sets of 10 repetitions.

3. Calf Raises

Don't be the person at the pool/beach with skinny calves. Stand behind your chair. Hold on to the back of it. Raise up until you are standing on your toes. Slowly lower yourself down to the floor. Repeat. Do 3 sets of 10.

4. Glute Squeeze

Get yourself a glute for someone else to squeeze. Pucker your glutes and hold for 10-30 seconds. Do 3 times.

5. Shoulder Press

Go to the copier room and get yourself a ream of paper. Back at your desk, lift that ream up and all the way above your head. Bring it back down. Take it back up and so on for 10 reps. Do 3 sets.

6. Shoulder Raises

Go to the copy room and grab a second ream of paper, so the other hand doesn't feel lonely. With one ream in each hand, raise your shoulders up to your ears. Hold for 5 seconds. Relax. This works the trapezius muscle at the back of your neck and upper back. Do it 10 times.

7. Foot Drill

Football players do this at practice. They tap their feet as fast as they can. While seated at your desk, tap your feet for 30 seconds. Do it for a full minute or longer if you're feeling particularly strong. You can do it!

8. Abdominal Pulses

Work on your abs while you work on your TPS reports. Sit straight up. Put your hands behind your head, as if directed by a police officer. Then "pulse" your upper chest forward, focusing on your abdominals. Do 20 times.

9. Desk Push Ups

For a strong chest and biceps, put your hands on the desk. Move your feet back til your body is at a 45-degree angle. Then, simply, do a push up. Then do another one. Then another. Do at least 10, but push it! Do as many as you can manage... and then do one more!

10. Wall Sits

Turn yourself into Quadzilla with an exercise for your thigh muscles. Lean your back up against a wall. Lower yourself until your legs are at a 90-degree angle. "Sit" there for 10 seconds, then rise up. Do it again until you've done it ten times and your quadriceps burn.

Who needs the gym? DIY at your desk and watch the results -- your work crush "stopping by" a lot more.

Ways to Attend to Customers in an Organization in Order to Portray Friendliness

How we relate to other people is crucial in business. More than numbers or facts, how a customer is treated is the biggest takeaway from any interaction. It is the most important factor in how a person views a company.

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In dealing with customers, it is imperative to not just “portray” friendliness, but to be friendly:


1. Smile


No matter what mood you are in… smile. It may seem almost simple and trivial to begin with this, but it’s crucial to start any customer contact in a friendly way. Smiling, whether it be in person or on the phone, is an efficient and effective way to welcome a customer.


It also influences the customer’s response to you. More times than not, when a person is smiled at, they will smile in return. And their own smile can turn that person’s emotional state into a positive one.  


A smile draws the customer in and makes the representative feel instantly hospitable, pleasant and approachable.


2. Make Eye Contact


When you have a customer’s attention, make eye contact with them. The very moment you look away, you start to lose trustworthiness. They may not believe you and you will feel less confident in your answer.


3. Introduce Yourself By Name


Now that you have a customer’s attention, be pleasant and treat them like a guest. Always ask how they are doing and how you can be of assistance.


Being treated with respect and kindness can really make a customer’s day. This also is a big way to gain the customer’s loyalty.


And if you’re in a situation where you shake a customer’s hand, make sure it is with a firm, comfortable grip.  


4. Promptly Respond


In your interaction with a customer, always be polite, courteous and prompt to respond. Never ignore a customer’s question or request. Be genuinely interested in a customer’s needs.   


5. Have Positive Body Language


Portray confident, yet friendly and welcoming body language. No slouching! Sit upright with good posture. Do not fold or cross your arms or legs, this acts as a barrier against an open and sociable interaction.   


6. Have a Positive Mentality  

When attending to a customer, have a positive mind set. That means to approach the task with the intention of being gracious and obliging. Search for solutions to a problem, instead of dwelling on the problem itself.

A positive attitude encourages the customer, makes them more friendly in return. And it shows self-assuredness, which can reassure the customer that you will be able to assist them in whatever they require.

7. Listen Carefully

Listen to understand what the customer is saying, don’t listen just to respond. Pay close attention and hear the customer’s every word. Make sure you understand everything they are saying. If you need to ask questions to fully understand them, then ask. 

Getting the customer’s request right the first time and not having them repeat themselves goes a long way. Never cut off the customer in order to get out what you have to say. Encourage the customer to talk, explaining what it is exactly that they need. Give a full, polite, and accommodating response.

Customers respond to good listeners. It makes them feel recognized and appreciated. It shows the customer that you are there to assist and won’t stop until the request is satisfied.  

8. Up Selling

When Up Selling, do not come across as forcing more products and/or services upon customers. Do it in a way where it is beneficial to the customer’s interest, so that they genuinely want what you are providing.

9. No Distractions

When attending to a customer, do not answer your phone or be sidetracked by a co-worker or any other distractions. Also, make sure your environment is clean, well-organized, and appropriate.

10. Execute Their Request

Always do the best you can to help the customer. They appreciate effort and you trying your best to assist them.

Execute the request in a timely manner. No customer likes to wait. Complete the task quickly and efficiently.

Once finished, ask if there is anything else you can assist them in, give them a kind “Thank you” and wish them a good day.

11. R-E-L-A-X

Learn to relax at work. Get up at various times and go for a short walk, even if it is just around the office. Learn to breathe and center yourself. Make sure you are not making the work harder than it needs to be.

When you’re relaxed, the customer will be relaxed, and you’ll be better able to communicate with them in a helpful, friendly manner.  

Service with a smile and an accommodating ear. Customers look for this, look for being heard, and look for a solution to their request in a timely manner. A friendly demeanor is significant and goes a long way toward achieving the customer’s goal and contributing to the success of a business.