This is a good summary to bulk fuel management best practices from some of the nations leading fleets including FedEx, Waste Management, Penske and Hertz
WEX Fuel Management Solutions - Bulk Fuel Best Practices white paper
Friday, April 5, 2013
Wednesday, March 28, 2012
Keys to Health
- Set realistic goals
- Get accountability
- Set a habit of exercising daily even if it is 5-10 minutes (it takes 21 days to form a habit)
- Track it on a site like www.livestrong.com (knowledge is power)
- Avoid the middle of the grocery store (packaged foods)
- Think raw and fresh
- Don't eat two hours before bed
- Be patient and forgiving with yourself
- Take quality supplements & vitamins
- Get 7+ hours of sleep
- 8+ glasses of water per day
- Cleanse
- More small meals are better
- Eat slower
- Avoid temptation
- Treat yourself
- Smaller portion sizes, you can always get seconds (box up 1/2 your meal when eating out before you start)
- Be aware of your emotions and attitude - take it to God
Thursday, March 1, 2012
Keys to better sleep
With a few simple guidelines, you can have better sleep tonight. At some point in their lives, for any number of reasons, nearly all Americans will have difficulties sleeping and suffer from acute insomnia. This can lead to significant distress, but have no fear! There are simple steps to take that will help you to sleep better tonight.
Get up and go to bed at the same time every day, even on weekends.
We are creatures of habit, and our sleep is no exception. Once you determine your sleep needs, you should meet those needs every day. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.
Make sure your sleep environment is quiet, dark, cool, and comfortable.
Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.
Bedrooms are for sleeping and sex, not for watching television, indulging your pets, or doing work.
Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. It is also important to remove your pets from the bedroom as they can disrupt your sleep. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.
Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.
Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.
Don’t take naps.
The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.
Exercise every day, but avoid doing it 4 hours before bedtime.
Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, doing this too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.
Develop sleep rituals which include quiet activities, such as reading, 15 minutes before bedtime.
Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.
If you are having trouble getting to sleep, as occurs in insomnia, don’t struggle in bed or you will train yourself to have difficulties there.
Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.
There are many things that can ruin your sleep, and you should avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep.
Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating or drinking in the few hours just prior to bedtime.
Make sleep a priority: don’t sacrifice sleep to do daytime activities.
The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities--visiting friends, watching television, playing on the internet, eating out, and any number of others--quickly cut into our sleep time if we allow them to. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.
Additional Resources
National Sleep Foundation
Source: http://sleepdisorders.about.com/od/top10waystosleepbetter/a/getbettersleep.htm
Get up and go to bed at the same time every day, even on weekends.
We are creatures of habit, and our sleep is no exception. Once you determine your sleep needs, you should meet those needs every day. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.
Make sure your sleep environment is quiet, dark, cool, and comfortable.
Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.
Bedrooms are for sleeping and sex, not for watching television, indulging your pets, or doing work.
Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. It is also important to remove your pets from the bedroom as they can disrupt your sleep. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.
Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.
Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.
Don’t take naps.
The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.
Exercise every day, but avoid doing it 4 hours before bedtime.
Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, doing this too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.
Develop sleep rituals which include quiet activities, such as reading, 15 minutes before bedtime.
Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.
If you are having trouble getting to sleep, as occurs in insomnia, don’t struggle in bed or you will train yourself to have difficulties there.
Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.
There are many things that can ruin your sleep, and you should avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep.
Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating or drinking in the few hours just prior to bedtime.
Make sleep a priority: don’t sacrifice sleep to do daytime activities.
The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities--visiting friends, watching television, playing on the internet, eating out, and any number of others--quickly cut into our sleep time if we allow them to. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.
Additional Resources
National Sleep Foundation
Source: http://sleepdisorders.about.com/od/top10waystosleepbetter/a/getbettersleep.htm
Thursday, February 17, 2011
Keys to Completing a Triathlon
- Cardio is the first key. There is no substitute for logging the miles.
- Swimming in open water is no joke. Mental toughness is the biggest key to the Swim
- Find some sort of organized swimming group so you can get some stroke coaching.
- Really think through your event before you buy an expensive bike. If you just do a short triathlon, get a cheap mountain bike that you can use for life before commiting to a road bike.
- Practice running after cycling -- it's an odd experience.
- Look into a strength program and yoga.
- Focus on strength, flexibility and diet more than swimming, cycling & running
- Learn to eat and drink while running; these are weird sensations on race day.
- Finally, hydrate constantly
DE
Monday, February 14, 2011
Keys to Joy
Loving Relationships
Unrelenting Hope
Optimal Health
Financial Freedom
Eternal Prospective
Stewardship Mindset
Deep Self-Knowledge
Unrelenting Hope
Unwavering Faith
Meaningful WorkOptimal Health
Financial Freedom
Eternal Prospective
Stewardship Mindset
Deep Self-Knowledge
Tuesday, February 1, 2011
One Key for Sales: Fear Sells and Pain Buys
Quit feature and benefit dumping on your prospects. They could care less. "But I talk about how much money they could be saving". Really??? ...so does every other salesman. Here is a simple key. FEAR SELLS. If you don't believe me go watch TV for a little while. Pay attention to the commercials. You will see car accidents, ziplock bags that are about to break, identity theft, retirees with no money, the list goes on.
Simple assignment: Look at your top 5 features and benefits. What fears do these eliminate? Now construct 15 questions that draw out those fears.
Example:
Feature/Benefit: Identity Theft Protection
Fear: Getting your identity stolen, ruined credit, emptied bank account, the months of clean up
Question: "If your identity was stolen how would you know?. Did you know that on average it takes 3-4 weeks before someone is aware of identity theft. What is the worst that could happen in 4 weeks?" "Are you going to need credit in the next 3 years"...
Try it out in your business and let me know how it works. Remember "If you can scare them, you can sell them"
Simple assignment: Look at your top 5 features and benefits. What fears do these eliminate? Now construct 15 questions that draw out those fears.
Example:
Feature/Benefit: Identity Theft Protection
Fear: Getting your identity stolen, ruined credit, emptied bank account, the months of clean up
Question: "If your identity was stolen how would you know?. Did you know that on average it takes 3-4 weeks before someone is aware of identity theft. What is the worst that could happen in 4 weeks?" "Are you going to need credit in the next 3 years"...
Try it out in your business and let me know how it works. Remember "If you can scare them, you can sell them"
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