The Power of Momentum In Your Small Daily Actions We have written about taking tiny steps for bit results before and you can read that post here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps. Today it is our intention to share with you 10 Simple Reasons For Small Daily Actions Toward Your Health and Fitness Goals. No matter what age or stage of life you're in, it's never too late to start taking small daily actions to improve your health and fitness. Whether you're just starting out or looking to make a change, taking small steps can lead to big results over time. To create big results over time it is so important to take small daily actions to get to where you want to go on your journey rather than one huge action occasionally. The challenge for many people is doing small daily actions may feel unimpressive if we aren’t really understanding the power of what we are actually doing. There is power in you creating momentum and yet to realize the power you must do the small daily consistent actions to see your intended results. If this isn’t happening for you it is because you are starting at the beginning all the time rather than allowing momentum to kick in at one point for your success. Show up for yourself. Take those small daily actions for the next 30 days and see what happens. Here are 10 Simple Yet Powerful Reasons For Small Daily Actions: Increased energy levels: Taking small daily actions towards your health and fitness goals can lead to increased energy levels throughout the day. This can lead to better productivity, a more positive attitude and an overall sense of well-being. Improved mood: Regular exercise and a healthy diet have been shown to improve mood and reduce symptoms of depression and anxiety. By taking small daily actions toward your health and fitness goals, you can improve your mood and increase your overall sense of well-being. Better sleep: Regular exercise and a healthy diet can also improve the quality of your sleep. By taking small daily actions toward your health and fitness goals, you can improve the quality of your sleep and wake up feeling refreshed and energized. Improved cardiovascular health: Regular exercise and a healthy diet can help improve cardiovascular health by reducing the risk of heart disease and stroke. By taking small daily actions towards your health and fitness goals, you can improve your cardiovascular health and reduce your risk of these serious health issues. Increased muscle mass: Regular exercise can help increase muscle mass and improve overall muscle tone. By taking small daily actions toward your health and fitness goals, you can increase your muscle mass and improve your overall muscle tone. Increased bone density: Regular exercise and a healthy diet can help increase bone density, which is important for maintaining strong, healthy bones. By taking small daily actions toward your health and fitness goals, you can increase your bone density and reduce your risk of osteoporosis. Improved immune system: Regular exercise and a healthy diet can help improve your immune system, making it easier for your body to fight off illness and infection. By taking small daily actions toward your health and fitness goals, you can improve your immune system and reduce your risk of getting sick. Increased self-confidence: Regular exercise and a healthy diet can help improve self-confidence by making you feel better about your body and your overall health. You can increase your self-confidence and feel better about yourself by taking small daily actions toward your health and fitness goals. Improved digestion: Regular exercise and a healthy diet can help improve digestion by increasing the amount of blood flow to the gut and promoting the movement of food through the digestive tract. By taking small daily actions toward your health and fitness goals, you can improve your digestion and reduce the risk of constipation and other digestive issues. Better overall health: Regular exercise and a healthy diet can help improve overall health by reducing the risk of chronic diseases such as diabetes, heart disease, and cancer. By taking small daily actions towards your health and fitness goals, you can improve your overall health and reduce your risk of these serious health issues. Committing yourself to begin taking small daily actions towards your health and fitness goals can lead to many benefits, including increased energy levels, improved mood, better sleep, improved cardiovascular health, increased muscle mass, increased bone density, improved immune system, increased self-confidence, improved digestion, and better overall health. So, start today and make small, daily changes to your lifestyle. Remember that small changes can lead to big results over time, and it's never too late to start the practice of taking care of your health and fitness. Share any ideas, comments or questions below. Learn more about us here https://wendybottrell.com As a part of our small daily actions health practice, we know for sure that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes, begin to practice taking small daily steps for your best life and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Subscribe Today & Join Us for our 21-Day Walking Challenge. 
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High-Intensity Interval Training For Beginners We have used high-intensity interval training in our fitness practice for many years and today our topic is to share 4 Benefits Of High-Intensity Interval Training Every Beginner Must Know. If you are new to fitness and want to have a variety of workouts in training it might be time to consider adding interval training.
High-Intensity Interval Training (HIIT) is a type of workout that alternates short bursts of intense activity with periods of rest or low-intensity exercise. This style of training is becoming increasingly popular, and for good reason: HIIT offers numerous benefits for beginners. First and foremost, HIIT is an efficient way to burn calories and lose weight. Because the intense intervals get your heart rate up and keep it there, you burn more calories in a shorter amount of time than you would with steady-state cardio. Additionally, the afterburn effect, also known as EPOC (excess post-exercise oxygen consumption) helps burn more calories even after the workout is over. HIIT also improves cardiovascular fitness. The intense intervals increase the demand on your heart and lungs, which strengthens them over time. This can help lower your risk of heart disease and improve your overall cardiovascular health. Another benefit of HIIT is that it can help increase muscle tone and improve overall body composition. The intense intervals can help build lean muscle mass, which in turn increases your metabolism, helping you burn more calories even when you're not working out. HIIT is also great for beginners because it can be tailored to any fitness level. The intensity and duration of the intervals can be adjusted to suit your individual needs and abilities, making it accessible to people of all fitness levels. Additionally, HIIT workouts can be done in a relatively short amount of time, as little as 20-30 minutes, which makes it easy to fit into a busy schedule. There is another health benefit of high-intensity interval training and that is Autophagy. I know you are now thinking what? What is Autophagy? Let me share some info with you here - What does autophagy do to the body? (source) - "Autophagy allows your body to break down and reuse old cell parts so your cells can operate more efficiently. It's a natural cleaning-out process that begins when your cells are stressed or deprived of nutrients. Researchers are studying autophagy's role in potentially preventing and fighting disease." There are 2 ways that autophagy works in the body. One is fasting and the other is high-intensity interval training. Here is Dr. Sten Ekberg's video training to help you understand this idea to help learn the fitness benefits for your best life here https://youtu.be/_mYVtKnbLNk - A powerful resource to take your training to a higher level and gain so many additional fitness benefits. Overall, HIIT is an effective and efficient way to improve cardiovascular fitness, burn calories, and increase muscle tone. It is a perfect workout style for beginners who are looking to improve their health, lose weight, and get in shape. However, it's important to note that HIIT can be demanding on the body, and as a beginner, it's important to start slow and gradually increase the intensity and duration of the intervals. It's also important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing health conditions. Share any ideas, comments or questions below. Learn more about us here https://wendybottrell.com Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page to find our best HIIT training program Turbulence Training Home Workout System & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com We include HIIT in our fitness program 1-2 times per week max to get all the benefits we have discussed today. What we know for sure is that get out for our daily walk is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Health Benefits Of Glass Dinnerware We have been using porcelain dinnerware for years and last year I read an article that indicated this might not be the best choice for our healthy lifestyle. So, the search began to learn what might be a better choice of dinnerware for our home. We learned that Duralux is a very good choice of glass for eating our food on and this is now what we use. Today we are sharing ideas to help you learn The Interesting Health Benefits Of Glass Dinnerware For Your Best Life.
As with everything else we have learned on our journey to better health discovering the benefits of glass over other options for dinnerware was an interesting journey. When it comes to choosing dinnerware for your home, there are many options available, including glass, porcelain, and plastic. While each type of dinnerware has its own unique properties, glass dinnerware is often considered to be one of the most health-conscious choices. In this blog post, we will explore the various health benefits of using glass dinnerware for your meals. This was something we had never thought about before. First and foremost, glass is a non-porous material, which means that it does not absorb bacteria or odours. This makes it incredibly easy to clean and sanitize, as any germs or bacteria that come into contact with the surface can be easily washed away. This is particularly beneficial for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses. Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food. Many types of plastic dinnerware contain chemicals such as BPA and phthalates that can be harmful to your health when they come into contact with food. Glass, on the other hand, is completely safe and does not contain any harmful chemicals that could contaminate your food. Another benefit of glass dinnerware is that it is microwave safe. Although we don't use a microwave oven we know that many people still do and this is why we are including this point in this article. This means that you can reheat your food in the microwave without having to transfer it to a different container. This not only saves you time and hassle but also helps to preserve the nutritional value of your food as it is not exposed to any harmful chemicals that can be found in plastic containers. Glass dinnerware is also dishwasher safe, making it easy to clean and maintain. This is particularly beneficial for busy families or those with limited mobility, as it eliminates the need for hand washing and scrubbing. Simply pop your glass dinnerware in the dishwasher, and it will come out sparkling clean and ready to use again. In addition to its practical benefits, we believe that glass dinnerware is also a stylish and elegant choice for any dining table. It is available in a wide range of colours, shapes, and sizes, making it easy to find something that will complement your existing décor. Glass dinnerware can also be used for both casual and formal occasions, making it a versatile choice for any home. In conclusion, glass dinnerware offers a wide range of health benefits for your family. From its non-porous and easy-to-clean surface to its microwave and dishwasher safe, glass dinnerware is a safe, practical and elegant choice for any home. It is an excellent option for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses. Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food, making it a safe and healthy choice for your family. With what we have learned about the benefits of using glass dinnerware all our meals are now served on lovely Duralux glass dinnerware. Share any ideas, comments or questions below. Subscribe Today & Join Us for our 21-Day Walking Challenge. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Make Your Walking Practice More Fun If you’ve been following us for a while now you know how much we enjoy getting outdoors for a morning walk. Today we have 7 Ideas To Help You Make Your Walking Practice More Fun to share with you.
Over the years we have found ways to make our walks more fun. At some point over the past 5-plus years, we have used each of these fun ideas to add some variety to the morning walk. Using the time as an opportunity to practice mindfulness is one of my personal favourites. Getting out with a friend is a walking practice I do most Saturday mornings. It is always fun to connect, get out for a long walk and have great conversations. Here are a few ideas to make your daily walk more fun:
Be sure to let us know what idea you will want to practice over the coming weeks below Subscribe Today & Join Us for our 21-Day Walking Challenge. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Stop Outsourcing Your Health and Fitness Tips We believe and say it on our website - "We have outsourced our lifestyle for way too long! It's time for a lifestyle transformation from the inside out. We help women over 50 get fit and healthy one step at a time by improving their mindset, daily practices and self-discipline."
These are the practices that we live by and that we teach our clients to live by. We write about ideas, tips to help make the lifestyle transformation one step at a time. We believe that change in our lives can be accomplished one practice at a time. Today we are sharing our ideas on the topic of helping you to Stop Outsourcing Your Health & Fitness Each Day With These 6 Simple Easy Tips. To make long lasting change requires a commitment to a disciplined and focused intention over time to move toward what you want rather than the focus on what you say you want. For example: If you say your really want to live a healthier life then you will have to set out to do a number of practices over time, like eating real organic life-affirming foods at meals cooked in your own kitchen everyday, set out a disciplined exercise/fitness practice 6-7 days a week and begin the practice of improving your sleep consistently each night. At this point stick with me because all of these intentional, disciplined and focused changes will be done over a period of time where you start where you are right now and improve by tiny steps each day. You’ve heard the saying – “Inch by inch it’s a cinch, yard by yard it is hard” right? We have written about taking tiny steps here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps and to help you create YOUR powerful WHY we have a detailed blog post to help you here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life We think about outsourcing as a way to not take responsibility for your health and fitness. Either by the way of excuses or giving your power to someone other than yourself. It is time to take complete responsibility for where you are now and where you want to be in a day, week, month, year or 5 years from now. Outsourcing certain aspects of our health and fitness lives can have several downsides. Some of these include: Lack of personalization: When we outsource our health and fitness, we may not be getting a program that is tailored to our specific needs and goals. This can make it difficult to achieve the results we want. Limited understanding: When we rely on others to guide our health and fitness journey, we may not gain a deep understanding of the principles and practices involved. This can make it difficult to sustain healthy practices or continue making progress in the long term. Meaning we quit on ourselves because we most likely haven’t created a strong enough WHY. Read blog post above and implement the 5 Why’s Method today Dependence: It can be so beneficial to hire a coach and/or trainer to help you move in the direction you say you want to move in. However, relying too much on others to guide our health and fitness can lead to a lack of autonomy and self-sufficiency in our own health and fitness journey. Working with someone that is going to help you do for yourself is an important aspect to help you not outsource your transformation to someone other than you. Cost: Outsourcing health and fitness services can be expensive and may not be a feasible option for everyone. Limited access: Not everyone has access to the same health and fitness resources, thus outsourcing might not be a viable option for everyone. Limited access to expertise: While some professionals may have a great deal of expertise, they may not have the same level of expertise in all areas, and thus may not be able to provide the best advice or guidance for certain health or fitness concerns. It's important to note that outsourcing certain aspects of our health and fitness can be beneficial in certain situations, such as when seeking specialized guidance or treatment for a specific condition, but it's important to use it in balance with a self-directed approach. Begin by finding your WHY and take action toward your goal with tiny steps in a disciplined and focused manner and everything is possible. Take control of what you say you want and begin where you are starting today! Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Choose Organic Real Food In our life and business, we are here to help women live their best life mind, body and spirit. One holistic tip today is Why We Recommend Organic Real Food - 8 Helpful Ideas For Your Best Life
The journey we have taken to improve our lives and what we eat has been a long one with many changes over the years. And yet the one thing that has been consistent since 2008 is our knowing that organic real food is the best choice when it comes to our food each and every day. Organic real food is considered the best food to eat for several reasons: Fewer pesticides and chemicals: Organic foods are grown without the use of synthetic pesticides and fertilizers, which can be harmful to both the environment and human health. Better nutrient density: Organic foods are often rich in nutrients, vitamins, and minerals because they are grown in nutrient-rich soil. No genetically modified organisms (GMOs): Organic foods do not contain genetically modified organisms (GMOs), which are organisms whose genetic material has been artificially manipulated. Better for the environment: Organic farming practices are better for the environment because they promote biodiversity and help to conserve natural resources. Better taste: Organic foods often have a more intense, richer taste because they are grown in nutrient-rich soil and are not treated with chemicals that can affect the taste. No artificial additives and preservatives: Organic foods do not contain artificial additives and preservatives, which can be harmful to human health. Support for small farmers: Many organic farmers are small, independent farmers who use sustainable farming practices, so by choosing organic foods, you can support these farmers and help to promote sustainable agriculture. What we did early in the journey to learning about eating organic was to find local organic farmers for both our veggies and pastured proteins like beef, chicken, lamb etc. When you buy from co-ops or community-supported agriculture (CSA) programs for example: Joining a co-op or a CSA program can provide you with a regular supply of fresh, organic produce at a lower cost. We also recommend that you Cook from scratch: Preparing your own meals from scratch can save you money on processed and packaged foods. It is important to note that not all organic food is healthy, as it can be processed and sweetened if you are buying packaged organic foods. Real organic food doesn’t come in packages and there is the opportunity to be able to know exactly what is in each meal you prepare from scratch. If you don’t feel you are a cook right now, we teach our clients to find 3 recipes that you know for certain you will enjoy and cook those 3 recipes until you know how to prepare them without the recipe. Then find 3 more new recipes and repeat. Over the course of a year, you will learn at least 10-12 recipes that you will enjoy and have a nice variety of meals through out the week to cook. We appreciate that it may take a bit of extra effort and planning to eating real organic food, but it can be done, and the benefits for your health and the environment are worth it. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Digital Products page for the cookbook products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Reduce The Impact Of Stress As holistic coaches and trainers, we are here to help women live their best life mind, body and spirit. Today's topic is One Simple Idea to Reduce the Impact of Stress for Women Over 50 to live their best lives.
One holistic wellness tip for women over 50 is to practice stress management and all the benefits that come with living with less daily chronic stress. Engaging in activities such as meditation, breathing, yoga, or journaling can help reduce stress and improve overall well-being. Additionally, committing to daily practices such as getting enough sleep, eating well, and taking breaks from technology and social media can also help to promote holistic wellness.
Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below.
10 Quick And Easy Workouts For Busy Women No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women
Getting your workout in each day takes planning and discipline for sure. We have written often about finding your WHY and being clear on what you want to accomplish in your fitness practice. Today our topic is No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women. Being a busy woman doesn't mean you have to sabotage your fitness goals. In fact, there are plenty of quick and easy workouts that you can incorporate into your daily routine to stay active and healthy. From bodyweight exercises to resistance band exercises, there's something for everyone, and you don't need a lot of time or equipment to get started. Bodyweight exercises: Bodyweight exercises are a great way to get a quick workout in, and they can be done anywhere, at any time. Some examples of bodyweight exercises include squats, lunges, push-ups, and planks. These exercises work for multiple muscle groups at once and can be modified to increase or decrease the intensity. High-Intensity Interval Training (HIIT): HIIT is a type of cardio that alternates short bursts of intense activity with periods of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of HIIT workouts include 30 seconds of jumping jacks followed by 30 seconds of rest or 45 seconds of mountain climbers followed by 15 seconds of rest. Resistance band exercises: Resistance bands are a great way to add resistance to your workout without the need for weights. You can use them to perform exercises such as bicep curls, tricep extensions, and leg curls. They are also easy to pack and travel with, so you can take them with you on the go. Yoga: Yoga is a great way to improve flexibility and balance, as well as to relax and de-stress. You can do yoga anytime, anywhere, and you don't need any equipment. There are plenty of yoga videos available online that can guide you through a practice, and you can choose the length of the practice to suit your schedule. Jump rope: Jumping rope is a great cardiovascular workout that can be done in a short amount of time. It's also portable and easy to pack, making it great for busy women on the go. Stair sprints: If you have access to stairs, you can use them for a quick and effective workout. Simply run up and down the stairs for a few minutes at a time, and you'll be working your legs, glutes, and cardiovascular system. Tabata: Tabata is a type of HIIT that involves 20 seconds of intense activity followed by 10 seconds of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of Tabata workouts include 20 seconds of jumping jacks followed by 10 seconds of rest or 20 seconds of mountain climbers followed by 10 seconds of rest. Pilates: Pilates is a great way to improve core strength and stability. It can be done with or without equipment, and there are plenty of Pilates videos available online that can guide you through a practice. Jogging: Jogging is a great way to get in a quick cardio workout and improve cardiovascular health. It's easy to do and you can do it anywhere, at any time. Push-ups: Push-ups are a great way to work the upper body. They can be modified to increase or decrease the intensity and you can do them anywhere, at any time. Walking: You are your best advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you! We appreciate that it never seems as if there are enough hours in the day, but it is so important to make a conscious decision to practice moving well, and we believe that walking is the most accessible form of exercise on the planet. Taking care of your mind, body and emotional needs will help you be able to live your best life. Incorporating quick and easy workouts into your daily routine can help you stay active and healthy, even if you're a busy woman. By making the most of your limited time and resources, being clear on your WHY and using a discipline mindset approach you will reach your fitness goals. Be sure to check out our resource page for the products we recommend to help you with your home workouts, High-Intensity workouts and more. We also invite you to see our digital page here Learn more about us here Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip daily, giving you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Find Joy In Your Fitness Practice Through Hobbies It’s an appealing idea to embody the Vulcan words of farewell, “live long and prosper.” We believe that the best way to do this is to practice fitness activities that you enjoy because those things you enjoy are the things you will most likely be inspired to practice on a regular basis for your best fit and healthy life. Our topic today is Find The Joy In Fitness Through Hobbies For Your Best Life However, navigating the creation of a long, healthy, and prosperous life can at times feel overwhelming, or worse, tiresome. To combat this, it helps to make things that are good for us both accessible and as we started this post enjoyable and fun. To that end, the following six hobbies for physical health have you covered. 1. Dance Incorporating dance into your life can be an organized event, such as taking a class, attending salsa night at a Latin club, or heading to a concert. However, it can also be more impromptu, like putting on music that gets you moving and dancing like no one is watching. Regardless, it will be good for you. A study for Complementary Therapies In Medicine found that exercise is as good as drug interventions for reducing the risk of overall mortality. In addition, they found that dance was a more enjoyable, easier-to-maintain, form of exercise that helps people to lose weight, improve flexibility, gain muscle tone, improve cardiovascular health, and convey social/emotional benefits.[1] 2. Cycling You can ride a cruiser, invest in a peloton, downhill race, road bike cross country, or some other variation on the theme. There are many ways to cycle and each of them offers health benefits, a community of like-minded enthusiasts, and an enjoyable way to move your body. 3. Couples Yoga Yoga is good for you. Few would bother to argue that point. In this case, the more can definitely be the merrier. There are postures you can try with a partner that would be impossible alone. Plus, the social aspect reinforces relationships, another key component of overall health. 4. Running The wonderful thing about running is that you can do it anywhere. All it takes is you, a pair of shoes, and the will to get going. When running in a new place, you see it in ways that you couldn’t otherwise. It’s immersive and personal. There’s also a meditative quality to it, an awareness of breath, gait, and environment that can firmly plant you in the present, enriching the moment and your life as a whole. 5. Swimming This is an activity that provides it with all: challenges, intensity, myriad variations, low impact, and immersion in a fundamental element. In addition, there is something comforting about being in the water, perhaps an unconscious reminder of the womb. 6. Birding Being in nature has been proven to benefit the mind, body, and spirit.[2] When you add to this experience the mindful awareness of another species, the benefits multiply. In a simple sense, you create a kind of treasure hunt as you attune your eyes to picking out new feathered friends. Each additional identification deepens and broadens your perception of the world around you. This connection increases your capacity to care for yourself and others by expanding your scope of care. Inclusiveness is good for everything. Making play out of the physical activities you engage in makes them more enjoyable and hence more sustainable over time. It doesn’t matter what you choose to do, what’s important is that you keep moving. Use these six hobbies ideas for fitness and physical health as a springboard and explore some ideas of your own. This is your adventure, make it a good one. Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Be sure to check out our Resource Page and our new Digital Products Page References: 1. Lakes, K. D., Marvin, S., Rowley, J., Nicolas, M. S., Arastoo, S., Viray, L., Orozco, A., & Jurnak, F. (2016). Dancer perceptions of the cognitive, social, emotional, and physical benefits of modern styles of partnered dancing. Complementary therapies in medicine, 26, 117–122. https://doi.org/10.1016/j.ctim.2016.03.007 2. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale E360. Retrieved September 27, 2022, from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health  Intermittent Fasting Benefits Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. We shared a month of ideas on this topic in January of 2021 and our first blog post was on the topic of What is Intermittent Fasting and How to Begin for you’re here - https://www.wendybottrell.com/blog/what-is-intermittent-fasting-and-how-to-begin
To be clear as you read some of the long-term benefits that we did not begin Intermittent fasting to lose weight. In fact, we had been reading ideas about how soft us modern humans have become and felt the idea of fasting would help toughen us up a bit. Now, after 2 years of intermittent fasting I believe this is true. And I have also experienced feeling better overall, definitely better mental clarity, and my overall physical fitness is much improved in the last 2 years. Please note that there is no one perfect way of eating or fitness practice. As humans we are all different and it is important for each of us to figure out what works best for us and our individual needs. Today’s post is simple sharing an idea and it is up to you to decide if intermittent fasting is something you would like to practice for your best life. In our way of thinking when we set out to practice a new idea is to commit to 30 days. We believe that anyone can do anything for 30 days. It provides enough time to see or feel any benefits and 30 days allows the time to figure out the individual benefits to consider if it is an idea to continue or not. Some of the long-term health and fitness benefits of intermittent fasting include:
It's important to note that the benefits of intermittent fasting can vary depending on the individual and the specific type of intermittent fasting that is being practiced. It's always best to consult with a doctor or a registered dietitian before starting an intermittent fasting routine. If you want to read the monthly recap of our Intermittent Fasting Month go here - https://www.wendybottrell.com/blog/january-monthly-recap-intermittent-fasting-for-your-best-life Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Join our Free 21-Day Online Walking Challenge to help you begin a daily walking practice today – Register here - https://bit.ly/3sb2Gi2 If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is a link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. We invite you to check out our Eat Stop Eat — The original “2 day diet.” Learn why dieting every day will ruin your fat loss. And how a simple nutritional strategy with only ONE rule is the key to rapid fat loss and lifelong weight management. Brad Pilon writes - "It’s my mission to bust the myth that you have to consume MORE of some expensive pill, potion or gizmo to lose weight. It doesn’t make sense and it just is not supported by the research. What we really need is a simple way to make it EASY to eat less. And after pouring through 317+ scientific research papers and interacting with over 54,000 Eat Stop Eat early adopters, I’m more convinced than ever that the specific Eat Stop Eat protocol is the answer you’ve been looking for. After all...As Adam mentioned in the 5th section of this letter, humans evolved to eat according to these natural cycles. So it makes sense that going back to your roots allows your body to naturally release unneeded fat and repair creeping health issues right at a cellular level. You and I still have a long uphill climb though. The diet industry and big food companies would still rather keep you spending big bucks on their latest product rollouts. And believe it or not…Some folks are so stuck in their ways that they’d prefer to suffer through the constant, everyday hunger of traditional “dieting” rather than simply limit their hunger to just one or two times a week so they can enjoy food completely the rest of the time…Which is why I’m excited that you’re still with me. It’s only open minded trendsetters like you who can spread the message...So I’m excited to hear your story. I hope you’ll reach out to me and let me know about your Eat Stop Eat experience." Get your copy of Eat Stop Eat HERE Benefits of Reflective Journaling We’ve shared ideas on the topic of journaling many times over the years here on our blog. Using a journal can be so beneficial for your health and fitness practice. Here is one of our blog post ideas that you might find helpful - https://www.wendybottrell.com/blog/why-you-must-start-a-morning-routine-for-your-best-life
Reflection journaling can be beneficial for one's health and fitness in several ways. Here are a few examples: Setting and achieving goals: Reflecting on one's fitness goals and progress through journaling can help individuals stay motivated and on track. By regularly writing down their progress and feelings, they may be better able to identify what is working for them and what is not, which can inform adjustments to their fitness plan. We wrote about goals here Mind-body connection: Reflecting on the connection between one's mental and physical well-being can help individuals develop a more holistic approach to health and fitness. By writing about how their thoughts and emotions affect their physical well-being and vice versa, individuals can gain a better understanding of how their minds and body interact. Here is a blog post for you that might be helpful - https://www.wendybottrell.com/blog/how-to-connect-mind-body-and-soul-with-better-habits Identifying patterns: Keeping a reflection journal can help identify patterns with exercise and nutrition habits. By reflecting on behaviors and the results, you may be able to identify what habits are helping and hindering progress, which can inform adjustments to the fitness plan. Stress management: Exercise and fitness can be effective ways to manage stress, and reflective journaling can help individuals reflect on the benefits of exercise on their mental well-being. Regularly writing about how they feel before and after exercising can help them understand how their body and mind respond to physical activity. Check out our resources for Stress Management Mental preparation: Reflecting on how one feels before a workout, the thoughts and emotions can help an individual prepare mentally for the activity. They can write down a plan and strategies to overcome any potential barriers they may encounter during a workout. https://www.wendybottrell.com/blog/use-your-mind-to-develop-your-mental-toughness It is important to note that as with any other journaling, consistency is key. Regularly writing and reflecting can be beneficial for the overall result of gaining insight into oneself, one's thoughts, emotions and overall health and fitness. Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Inspiration Over Motivation For Your Best Life We learned many years ago that Inspiration over motivation will help you stay on track to reach your goals. Today our topic is Why Focus On Inspiration Over Motivation For Your Best Life. You see inspiration and motivation are not the same things. There is an argument that they are quite the opposite of one another. Inspiration is a strong desire to create, to reach out and make something or do something that never existed before. Motivation is a general willingness or the reason for an action. What’s the difference? It’s all in how we express it. Motivated people charge forward, not letting anyone stop them or interfere with their process. Inspiration, on the other hand, pulls others in your wake and drags them along. With motivation, you grab the vision and run with it. With inspiration, the idea grabs hold of you. Have you ever had an inspiration? You can probably remember every detail, the time it hit, the idea behind it, and the way it felt. Motivation comes and goes and maybe you remember the project that came from it, but not in the fine detail that inspiration leaves on you. And that is probably the most significant difference. Motivation wears out. Often it runs out long before the project is over. Inspiration can last a lifetime and take you to new horizons you’d never thought of before. Motivation is like the coach that yells about “getting up,” “hitting harder,” and “running faster.” It’s the push that we need to get over the initial slump or over that mid-point. Inspiration doesn’t need a push or a press. Inspiration is more like finding a new perspective, a fresh eye that you’ve never known existed. You cannot teach inspiration; it can’t be passed on from one person to another. Inspiration comes indirectly, stealing into our thoughts when we don’t expect it when we’re clear-headed and often concentrating on something else. Motivation is the drive to bring creation to reality and to finish the project, but inspiration is the birth of creativity. Inspiration can be a life-changing event that completely realigns your perspective on a permanent basis. Motivation is independent of passion. Motivation is often a replacement for passion; inspiration is a passion at its most raw. Inspiration is an idea, a vision that takes hold and never lets go. People who are inspired are more likely to succeed, and more likely to influence others. Being motivated to a task typically does not motivate another. Being inspired, on the other is contagious. Inspired people catch others in their passion and create inspiration in them. It’s easy to get caught up in a dream and then dream your vision, making inspiration the more valuable of the two. By adopting an inspirational mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally. Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Allow Your Inner Athlete To Sparkle When I was working with personal training clients in their homes, I developed the idea of helping my beginner clients to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life. You see I realized that we all live much of our lives on teams whether we realize it or not. Our family is a team. We have teams at work, we play on teams in our sports, and we have a network of friends, and colleagues that can be considered our team. All of these examples of our teams are a variety of people that are on our side supporting us through our life journey. And yet if we don’t see ourselves in some way as athletes on these teams, we might struggle more than we need to. An athlete is simply one that participates in some kind of sport or physical exercise. Simply said, an inner athlete is a mindset that is focused on physical activity and healthy practices. It is about setting our plan/goals and working towards them, committing to regular exercise, and finding enjoyment in physical activity. It is also about pushing yourself to improve and do new things. To be your best inner athlete in your everyday life, you can begin by setting specific, achievable goals for yourself. This could be starting a daily walking practice, joining a fitness class, training for a race, lifting a certain amount of weight, or simply being able to do a certain number of push-ups. Find an activity that you enjoy and make a commitment to doing it regularly. Share your goals and progress with friends, family, or a coach who can provide encouragement and accountability. And don't be afraid to mix things up and try new workouts or sports. By adopting an inner athlete mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally. Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Simple Ideas To Create A Positive Fitness Mindset We have been helping women create a positive fitness mindset in our business for many years. Why? Because Mindset always matters in creating the life you say you want. Today we are asking you to Look at The 5 Simple Ideas To Create A Positive Fitness Mindset. Here are some tips for creating a positive fitness mindset: 1. Set realistic goals: It's important to have goals, but it's also important to make sure they are realistic and achievable. Setting unrealistic goals can lead to disappointment and a negative mindset. You will want to check out our blog post-Behavior-Based Approach to Goal Setting and Goal Achieving here to help you with your goal setting https://www.wendybottrell.com/blog/behavior-based-approach-to-goal-setting-and-goal-achieving 2. Focus on progress: Instead of getting discouraged by how far you have to go, focus on how far you have come. Celebrate your WINS, the small daily victories and progress, no matter how small you may think it is. I’ve heard it said many times that “progress is progress”. “Comfort is the enemy of progress.” – P.T. Barnum 3. Find activities you enjoy: This is vitally important for you to realize. Your fitness and life will not feel positive if you are doing activities you dislike. For example - If you hate running, don't force yourself to run every day. Instead, find physical activities that you enjoy, such as walking, swimming, cycling, or dancing. You'll be more likely to stick with an activity that you enjoy. 4. Don't compare yourself to others: Start where you are. It's easy to fall into the trap of comparing yourself to others, but it's important to remember that everyone is on their own journey. Focus on your own progress and celebrate your own victories. 5. Find a support system: Surround yourself with people who support and encourage your fitness goals. This could be friends, family, or a fitness group or community. Having a support system can help you stay motivated and positive. Share any comments, ideas or questions on the 5 simple ideas to create a positive fitness mindset below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here https://www.facebook.com/visionquestwellness and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Walking Is An Excellent Daily Fitness Practice Today’s topic is about walking, and this is an activity that I have been enjoying on a daily basis since 2017, tracking a few million steps each year.
What we know for sure is that walking is a simple, convenient, and accessible form of physical activity that can have numerous benefits for your health. Some of the benefits of walking include: Improving cardiovascular fitness: Walking can help increase your heart and lung capacity, which can improve your overall cardiovascular fitness. Strengthening bones: Walking can help strengthen your bones, which can help reduce the risk of osteoporosis. Controlling weight: Walking can help you maintain a healthy weight, as it can help you burn calories and reduce body fat. Reducing stress: Walking can help reduce stress and improve your mood, as it can help release endorphins and other feel-good chemicals in your brain. Improving balance and coordination: Walking can help improve your balance and coordination, which can help reduce the risk of falls in older adults. Overall, walking is a safe, low-impact form of exercise that can be easily incorporated into your daily fitness practice. It is a great way to improve your overall fitness and health, and it can be enjoyed by people of all ages and fitness levels. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here https://www.facebook.com/visionquestwellness and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Do This Simple Practice Instead To Achieve Your Goals This Year! There are a few reasons why it may be a good idea to say no to your New Year's resolutions: • Resolutions are often overly ambitious and hard to stick to. This can lead to disappointment and a feeling of failure if you are unable to keep your resolution. • Resolutions are often focused on negative behaviours or habits that you want to change, rather than positive goals that you want to achieve. This negative focus can be demoralizing and make it harder to stay motivated. • Many resolutions are based on external expectations or societal pressure, rather than being truly meaningful and important to you personally. This can make it difficult to stay committed to your resolution over the long term. Instead of setting New Year’s Resolutions, it may be more effective to set specific, achievable WHY goals that are aligned with your values and priorities. It can also be helpful to break your goals down into smaller, more manageable steps and to track your progress along the way. This can help you stay inspired and motivated and on track toward achieving your goals. We call this creating your WHY! We wrote our idea of creating The 5 WHY and you can read more about it here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life We have found that an intentional walking practice has helped us with our daily thinking practice. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you.  |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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