Muslce Building Is Important - Here's Why Wendy Bottrell is a retired Personal Trainer and she believes that muscle building and strength training are an important part of your health and wellness journey.
As you get older, there is an inevitable decline in overall muscle mass. This is why it is so important that you continue to build and maintain your muscle mass throughout your life, so that you are able to maintain optimal health and well-being both now and in the future. While it is important to start caring for your body early on, the muscle deterioration process really begins to accelerate after age 50, meaning people in their thirties and forties still have time to help themselves during their golden years. Building muscle also has a lot of benefits that you can see now. For example, muscle mass increases your metabolic rate. The more muscle you have, the more calories you will be able to burn while your body is at rest. One pound of muscle uses about six calories per day to sustain itself, while fat on the other hand, burns up only two calories per day per one pound of fat. That's a big difference! Muscles also help to improve insulin sensitivity and protect against insulin resistance. This is because they store glucose as glycogen. This glycogen is then used as fuel and depleted whenever you move. The opposite of this is sarcopenia, or inadequate muscle mass and can be related to diabetes. So, if you are losing muscle, you are more likely to become insulin resistant. When we have adequate muscle strength, it greatly reduces the risk of injury during routine daily activities. Things like throwing your back out, falling easily, and waking up with backaches can all be attributed to inadequate muscle strength. As you get older a lack of muscle mass can have much more serious consequences, leading to greater injury during falls and the possibility of being unable to fully recover. A great benefit of muscle training is that it quickly improves posture and strengthens your core. You’ll feel taller, move around easier and maintain the strength you need to go about your daily activities. This doesn't just lead to a greater self-esteem; it also leads to better overall health. When most people think of muscle building, they think of big, bulky men, but the truth is that you don't need to have bodybuilder muscles to have good muscle mass or overall strength. The only person you are competing with here is yourself and what it takes for your body to be healthy. Spending a few hours on strength training every day will be more than enough for you to see a real difference. Weight training is going to change your body in a positive way. Your physique will be longer and leaner. Your clothes will feel better, and more than anything you will know that you are doing something that won't just help you now, but in the future as well. We recommend The Home Workout Revolution System – an excellent system for the beginner and more advanced person. Check it out here: http://go.earlytorise.net/SH1X (affiliate link) Share your comments and questions below. Be sure to get in touch if we can help you.
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Healthy Lifestyle With These Habit Changing Shifts At Vision Quest Wellness we write a lot about developing good habits. We feel that good habits create a positive life foundation to live your best life. Habits are a part of daily life, from the moment of waking up to the moment we go to sleep each day. By focusing on creating good, healthy habits we set up ourselves up for success.
There are tons of different ways to gradually shift to a healthier lifestyle. Everyone talks about eating healthier and exercising more, but it can often be overwhelming when these are not already habits in your daily life. Below are a few tips for easing into a healthier lifestyle that you will actually stick to and feel good about. 1. Eat Real Food Although you hear all the time how important it is to eat healthier and you are constantly hearing about the latest diet trends, we all know how difficult it is to stick to a consistent diet plan. One of the most important ways to stick to a healthier diet is to eat real food and yes organic is always the best choice. This means that you are not sticking to a one-month plan or a strict diet, but rather creating a habit. As US News argues, it is crucial to have a variety of real foods. Paying attention and buying real foods for your meals will be an important part of developing your healthier habit, preparing your food in your own kitchen will definitely be a healthier habit. This might mean that you begin to learn new ways of cooking at home. We suggest to our clients if cooking at home is not a habit begin by learning 3 new recipes and become an expert at cooking them. Then begin to learn 3 more new recipes. In one year you will have learned how to be an expert at 36 real food recipes. We recommend EAT MORE, BURN MORE COOKBOOK http://go.earlytorise.net/SHm (affiliate link) If your friends are all going out to dinner and there are very few healthy choices on the menu, you can always order a green salad with olive oil and lemon on the side to make your own salad dressing and add a piece of chicken or steak to your meal. This is a way to enjoy a real food meal when you are out socially. This is our go to meal if the menu is limited. 2. Develop a Fitness Routine Getting an adequate amount of physical activity each week is crucial to improving your mood and your physical well-being. According to Mayo Clinic’s recommendations, getting at least 150 minutes of moderate activity per week is necessary for your well being. We believe that good movement matters in our life. Whether you walk after work each day, take workout classes at a local gym, or ride your bike to work, you will notice an enhanced mood very quickly and over time you will begin to see how you have improved how you feel, more energy and vitality. Exercise also allows you to clear your mind and step away from the daily stresses that life brings. We wrote about developing a fitness habit and you can read more about this here. Many studies link physical activity and a proper fitness routine with reduced risk of depression, anxiety, and other mental illnesses. Make time in your schedule to exercise at least a couple of days a week and you feel happier and healthier overall. If you want to workout at home we recommend The Home Workout Revolution System http://go.earlytorise.net/SH1X (affiliate link) and the system we have in our home gym 3. Make Time for Meditation Knowing you will have a busy day at work or school, it is very easy to make meditation a very low priority and neglect to take time for yourself. However, studies show that it is one of the most important ways to change and improve your lifestyle. Research discussed in The Art of Living links meditation with a more balanced and healthy diet, a better quality of sleep, more energy and happiness, and productivity. By clearing your mind of negative thoughts and stress, you will be more efficient and productive, and your health will improve drastically. Even if you start with ten minutes of meditation per day, you will notice yourself making healthier choices in all aspects of your life. 4. Get an Adequate Amount of Sleep Sleep tends to be the throw away Pillar of Health. Meaning many people today do not see sleep as an important part of a healthy lifestyle. There are tons of ways that sleep improves nearly every aspect of our lives. Going to sleep at a reasonable time and sleeping for at least 6-8 hours every night is so important when committed to improving your health. With proper sleep, you will have more energy to go about your day while feeling good. When you set up a specific sleep routine, your body will adjust which will improve the quality of your sleep and make it easier to wake up in the morning. In addition, WebMD states that with lack of sleep, people often tend to overeat sugars and refined flours to provide short term energy. These highly processed foods will eventually cause you to crash leading to an unhealthy cycle. When beginning to implement change we suggest you begin with one new habit. Get the WIN, and once that new habit is a part of your daily routine begin developing another new habit. You might want to begin cooking one real food meal a day in your own kitchen. Do this for 30 days and understand that anyone can do anything for 30 days. This will help you achieve your new healthy lifestyle and the habits that form it. Share your ideas on Habit Changes to Shift to a Healthy Lifestyle in the comments below. Be sure to get in touch to let us know how we can help you. 6 Mood Improving Ideas Thinking is the 1st Pillar of Wellness. We are responsible for our thoughts and yet most of us are simply doing the best we can to get through the day. Thoughts affect every single cell in our body. Our thoughts manifest our words and create a physical outcome. "All that we are is the result of what we have thought. The mind is everything. What we think we become." - Siddhartha Gautama Buddha So, no one likes being in a bad mood, but no matter how much we hate it, it still happens from time to time. There are a few things you can do to feel well and improve your mood and get yourself out of your funk if you’ve been struggling with a chronic bad mood. 6 Mood Improving Ideas 1) Eat Healthier – Eat Real Food & Organic Is Your Best Choice Many people don’t understand just how much the food they eat affects how they feel including their mood. If you eat a diet of junk food, processed food, fast food or Frankenfoods and aren’t getting the right amount of real foods, chances are you’re going to be grumpy and fatigued a lot of the time. Ensuring that you get the proper nutrition you require daily by eating real foods and getting your nutrients can greatly affect both your mood and your health daily. 2) Eliminate or Reduce Sugar Sugar isn’t the best for us and it can exacerbate anxiety and depression. It can mess with your serotonin levels which can make it hard to balance your mood successfully. If you find yourself being highly stressed, irritable, and sluggish, you may want to see how much sugar and junk food you’re consuming. A good way to swap out these sugary snacks is by replacing them with healthier nutrient-dense foods like nuts, fruits, veggies. Drinking water instead of more sugary beverages like juices, sports drinks, or sodas can also help to limit your sugar consumption. 3) Get Plenty of Sleep Not having enough sleep can definitely affect your overall mood. Stress and anxiety can both manifest themselves in insomnia and other sleep problems, as well, making the problem an endless cycle. Getting the proper amount of rest each night can help set you up for the next day. It can put you in a better mood and help your brain to function optimally. 4) Limit Caffeine Caffeine can be the enemy of sleep and a source for a chronic bad mood. Many of us are more addicted to caffeine than we even realize. Caffeine can make it hard for you to fall asleep or stay asleep, which can make anyone cranky, grumpy, and/or testy. It can also affect your mood directly, making you feel on edge, irritated, antsy, and even worsen anxiety. Limiting your caffeine intake could help eliminate your chronic crankiness and bad mood. Make it a habit to stop drinking coffee before 2 PM for a good night's sleep. 5) Exercise Regularly There are many benefits to exercise. Exercising releases endorphins, which encourage a more positive mood. By regularly exercising, you can introduce more positive energy into your body, improving your overall mood on a daily basis. In addition to releasing endorphins, exercising can cause you to have more self-confidence, improve our sleep, reduce stress and you will feel healthier. This will help to improve your overall well-being regularly by helping you to feel better about yourself. The better you feel, the happier you’ll be. 6) Learn to Meditate To meditate is to turn your attention inward. You might want to practice meditation so you can focus your mind to breath to attain peace of mind, and to be healthier. While meditation is a simple practice, you will notice a few things as you begin. You will notice your mind is always racing from here to there. You can't concentrate. As you begin you will simply focus on your breath. This is the very first step to meditation. Do your inhalation and exhalation by breathing deeply. If you always do this and just keep on practicing, you will be a meditator. As a word of reminder, if you catch yourself thinking about other things, or in other words, your mind strays off, focus again on your breathing. After all, meditation is all about concentrating and if you realize that you're not on the right track, you can always return to that state of mind gently. Don’t get discouraged easily and just keep on practicing. There is a popular saying that says practise makes perfect; so always keep that in mind. Meditation can help you in achieving peace of mind. With all your problems at work, in your family, and the entire world, you should at least experience a few minutes of peace. Don’t miss this chance to attain personal development at no cost at all. There are a lot of things you can do to improve your daily mood overall that we haven’t mentioned on this list. For instance, spending more time outside can help to improve your mood and how you feel daily. There are many ways to improve how you feel; the hardest step is taking action for your best life. Eat real food (organic is best), eliminate or reduce sugar intake, limit caffeine, get moving, improve your sleep, practice meditation to help you improve not only your mood but the way you think each and every day. How do you practice to improve your mood and way of thinking? Be sure to share your comments or questions in the area below. Get in touch with us if we can help. Don't Sabotage Your Fitness Lifestyle Today I have been thinking about sabotaging your fitness lifestyle! Wondering if the reason most people don't exercise is that they don't know-how rather than because they don't want to? And in the not knowing they simply sabotage their success.
You see I have been doing some kind of exercise my whole life. My mother tells me I would run everywhere when I was a little one. I played and absolutely was passionate about almost every sport when I was a kid. Hockey, baseball, soccer, football, tennis to name just a few that I participated in. Today I continue to participate in tennis, badminton, weight training, some distance cycling to name a few. Yet in my very early 20's I wanted to begin a weight training program and it was the most intimidating thing for me to walk into a club to begin. I was overweight and because of that, I was intimidated by going into a gym. It took me a few years to begin weight training. Talk about sabotage, right? When I started, I went with a friend. We learned together how to lifts weights, proper form, techniques and had a blast. It was an amazing experience that I have been doing ever since. At that time, I needed and wanted some exercise tips so I would succeed. This made the process easy for me. Learning those exercise tips allowed me to find a way to exercise that has made a difference for me and my health for the past 30 years. Did you know that "Leading an inactive life increases your risk of heart disease as much as if you smoked a pack of cigarettes a day, according to Dr. Rippe." Learn the following so you won’t sabotage your fitness results • Begin with your WHY! What is your WHY to go to the gym 4-5 days a week? Why do you want to develop the habit of exercise? For me at the time I started going to the gym I was in my 20’s and overweight. My WHY was I wanted to reduce my weight and get in shape. I have heard it said knowing your WHY is 95% of the way to success. The how following your WHY will be where you accomplish your goal and that is simply the last 5%. Will you be someone who starts moving toward your goal and is open to handing everything in the GAP between you starting and realizing your goal. The GAP will be all the challenges, issues and feelings that will come up to put you off your path if you allow them to. If you make your WHY clear enough and handle everything in the GAP you will be unstoppable. • Workout with a friend. As I said I joined the gym with a friend and we met at the same time, on the same days to do the same exercises for the first 8 weeks. We were consistent. We had each other for support and encouragement. This definitely helped up both with the challenges of the GAP. Find a friend to do the same for you? • The goals we set when we started working out together was to show up at the gym 4-5 days per week. It was really that simple. • We were put on a program where we spent some time either running or on a stationary bike - 2o minutes, then we did a complete bodyweight training program for about another 45 minutes. Find an exercise program that you will follow. If you plan on exercising at home, we recommend The Home Workout Revolution – a follow along at home video workout program that is perfect for the beginner. As you progress with your training you will find more advanced training programs with the Home Workout Revolution System – this program is in our fitness toolbox. You can check it out here: http://go.earlytorise.net/SH1X (affiliate link) • Now you don't have to go to a gym to have success with exercise. Learning a few basic exercises will take you a very long way to improving your health and fitness. Decide where will you do your exercise program? Home, gym? If you decide to exercise at home, we recommend the Home Workout Revolution System - http://go.earlytorise.net/SH1X • Find a way to enjoy what you are going to commit to your exercise program. It is vital that you find a way to develop a positive strength and fitness habit in your life. Whether you do bodyweight exercises, weight training, walk hills, enjoy the activity. Your mindset toward how you feel matters. • I find that my exercise timing is best in the afternoon. It is the time I enjoy the most, I get the most accomplished. Experiment with the timing of your training. Are you a morning person? Maybe you want to take time out of your stressful day and exercise during your lunchtime. Or maybe like me the best time for you is after your day at work where you can take the time to decompress from the day and train at the gym or home. • Be sure you take the time to learn the proper way to exercise. This will take you a long way in getting the results you want without injury. Be sure to ask for help either by hiring a personal trainer to guide you or by asking the staff at the gym if you have questions to help you. Either way, learn the proper technique for your training program. • An exercise program is not a quick fix for what ails you. It is a lifestyle. Exercise and fitness are a lifetime wellness practice for you to live your best life. I teach my clients that they are not working out for today, they are working out today so they will be able to work out well into the future. Stay independent, and have a quality of life. • Make Exercise Fun - no matter what you choose to do to get fit have fun with it! Today I have shared exercise tips that will help you move forward to have success in exercise and not sabotage yourself. For me exercise has been a very empowering activity. These very tips I have shared were given to me over the last almost 40 years. They have helped me stay on track even on those days when my workouts were the last thing I wanted to do. My WHY has helped me move through the GAP between starting and realizing my goals each and every time. What has exercise done for me? I feel exercise changed my life. No matter what has happened in my life, illness, stress exercise has been a constant. No matter if I go for a walk or lift weight exercise has been a time where I connected mind to body. I am strong, fit, mobile and flexible. I’ve had a lot of fun with my training or some of the adventures taken because I am physically and mentally able to. I’ve made a career in this field. These tips have helped me with it the habit of exercise. Do you exercise consistently? What is holding you back from starting a program? Get a friend, be consistent, find a program that you will follow, decide if you want to go to the gym or train at home, bodyweight or weights, learn proper form, know your why, know it will be a lifestyle program for independence, strength, and quality of life. Hope you found some value in these exercise tips? Share how you will begin or stick with your program below in the comments. If you have any questions or if we can help you get in touch with us. Determination Principles 101 Principles of Determination
Vince Lombardi quoted, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” We all have goals that we want to achieve. Whether it's losing 10 pounds, getting fit or writing a novel, these accomplishments add value and purpose to life. It's one thing to state those goals and revel in the possibilities of reaching them. However, it's quite another to actually take the necessary steps towards reaching those goals. One of the factors that separate those who wish and those who do is determination. What is Determination? A determined spirit is the ability to endure despite challenges and stop at nothing to reach personal goals. It's fueled by passion and a personal sense of self-discipline to accomplish something good. Examples of Determined People J.K. Rowland - Famously known for the best-selling Harry Potter series, J.K. Rowland seems to have it all. Successful books, movies, and a newly established amusement park dedicated to her character! What more could a person ask for? While J.K. Rowling is sitting high now, she battled debilitating circumstances that could have broken her spirit. She faced homelessness, divorce, and depression all while trying her raise her child. What led her to achieve this insurmountable success? Determination. She was determined to overcome these challenges and write here dream novel to change her circumstances. Oprah Winfrey - This billion-dollar mogul was once told she was "unfit for television news." She was fired from her reporting job and left with nothing. Did that stop her from pursuing her dreams? We all know it didn't. She hosted one of the most successful talk shows of our century and now holds the title as one of the only female billionaires. Without her determined spirit, who knows where she would be. Principles of Determination Determination is grounded in the principles that encompass this characteristic. They include: Persistence – “I will persist until I succeed. Always will I take another step. If that is of no avail, I will take another, and yet another. In truth, one step at a time is not too difficult. I know that small attempts, repeated, will complete any undertaking.” - Og Mandino A persistent attitude is necessary for reaching success. In other’s words don’t quit! Many give up too soon. Keep going until you reach your goal. To stay focused on your goal be clear on you WHY and persist until you succeed. Patience - “He that can have patience can have what he will.” ― Benjamin Franklin Good things don't happen overnight. Because of this, developing a patient attitude is necessary. This will help you to stay focused and not get bogged down with results. Positive Mindset - “Once your mindset changes, everything on the outside will change along with it.” – Steve Maraboli If you want to achieve a goal, you have to understand how to overcome challenges with a positive attitude and mindset. This requires innovative thinking and a positive attitude. Self-Discipline – “Without self-discipline, success is impossible, period.” ~LOU HOLTZ When you work on building your self-discipline in all aspects of your life, you’re going to end up happier, more successful, less stressed and physically healthier too. There are many reasons why being self-disciplined benefits your health, your standards to up, you eat better, you move more, you sleep better, you stay on track with your goals, and you will begin to think before you act, meaning you will begin to think things through, match the situation with your values, and then make a choice based on that knowledge, you tend to make better decisions which benefit your health by staying focused on your goals and actions required for your success. Why is determination important? Determination is what separates the dreamers from those who take action. It is the motivating force behind reaching success. If you have a goal, stop at nothing to achieve it. Don't allow distractions or challenges to knock you off of your course. Rather, keep going and you will soon reap the benefits of your efforts. The Perfect Day Formula Gratitude Journal helps stay on track to achieve your goals by express daily gratitude, appreciation, #1 priority for the day, improvement and 5 daily achievements. Get your copy here: http://go.earlytorise.net/SH1q Share your comments, questions and ideas about determination in the comments below. Imagine Swimming Upstream Imagine for a minute swimming upstream! Can you do it? Can you see yourself swimming upstream easily, effortlessly, enjoying the experience? OK, maybe I didn't provide enough information. It is a beautiful summer day, you are with a group of dear friends down by the river's edge, picnic packed, ready to have a great day. Once everyone settles in you and some of the group decide to take a dip in the river. The water is the perfect temperature. Your swimming skills are excellent. You get into the water and begin swimming upstream, against the current. The harder you try to make progress upstream the more you stay in one place. Even with a little bit more information you still would not have an amazing swim upstream would you? If you are anything like me no you would not. You may even be thinking I am rather crazy to suggest on a beautiful summers’ day out with friends that you would even want to go swimming upstream. If you are anything like me you may want to float easily, effortlessly allowing the water to support you all the while enjoying the refreshing swim, and your friend's company. Yet when we think about our health, fitness, fat loss and even our eating habits it seems many of us go swimming upstream on a daily basis and wonder why they are struggling in life to feel good. So many individuals tell me how hard it is to make the necessary changes for better health and fitness. So many say they can not go without eating the sugar, wheat, gluten, processed foods, fast foods and just can’t give them up! What if the wheat, the sugar, the grains, the gluten and bad eating habits or lack of movement are you swimming upstream? What would happen if you turned yourself around and began to enjoy the journey going with the current and allowing it to take you easily and effortlessly in your best healthy life? What would swimming downstream actually look like for your health? Our thoughts are things! We get the results we focus on. We seem to realize what we don't want rather than what we want and stay stuck in those thoughts. What if by changing our mindset we were able to take action to swim downstream easily and effortlessly right away? What if you began to allow yourself to live with the I CAN mindset in the following ways? • I CAN drink more fresh clean filtered water on a daily basis • I CAN move my body easily and effortlessly daily • I CAN go to bed earlier and have a better night’s sleep • I CAN take time to breathe and relax to help reduce stress • I CAN learn to meditate and practice daily • I CAN eat REAL ORGANIC FOOD at each and every meal enjoying the amazing flavours in REAL FOODS Now I am not suggesting it all be done at one time. When you realize you are swimming upstream with the struggle of these habits you've been living with for so long then it is the time to begin to focus on your I CAN change mindset. This noticing will be your guide to help you begin to live your best life with your new healthy habits and make the necessary changes. Be sure to reach out and get in touch with us by sharing your ideas, comments and questions below. Simple Ideas to Make Exercising Daily a Habit I found that when I made health and fitness a good habit in my life it was a game-changer for me. The habits that I formed around exercising daily has helped me feel better, I am stronger which is definitely important as we age, I have also reduced my weight over 100 lbs and certainly improved my energy. So, we know we’re supposed to stay active because movement really does matter for a healthy and fit life, yet how many of us have struggled with exercising daily as a habit? The numbers are staggering. Brendon Burchard writes in his book High Performers that; 2/3rd of Americans are obese, 20% of Americans don’t even do the minimum amount of aerobic and muscle-strengthening activity recommended by the CDC and 42% of American adults aren’t even doing enough to manage stress. Stress is the ULTIMATE energy and well-being killer. When we exercise throughout the week, we build our bodies, keeping our energy levels high, which makes for added productivity. But exercise is also good for us in other ways. Exercise helps you to sleep better and keeps you generally healthier as you age. Exercise not only keeps your body in top form but leads to better moods and overall mental health. So how do you make exercise a daily habit? Follow these step-by-step instructions, and you’ll be on the road to building this healthy habit in no time! 1. Make time each and every day. Being deliberate about when you exercise means that it’s more likely to happen, even when life is busy. Also, it trains your body to begin to enjoy your exercise time. Before long, you’ll find yourself looking forward to your movement practice and the many health and well-being benefits it offers. 2. Use your smartphone. As you start to develop the habit of daily exercise you may want to set a reminder on your phone for when it’s time to exercise, so you don’t forget or put if off until it too late in the day. 3. Prepare yourself. It may sound obvious however by getting into the habit of putting your exercise clothes and gear the night before so you can’t use the excuse that you don’t have time to find everything. Keep your exercise bag right near the door and ready to go. 4. Just leave when ready. Is it time to go? Don’t overthink it. Just go whether you feel like it or not. Your body will click into gear once you get started. 5. Take baby steps. By starting small, you won’t overwhelm yourself, or worse, do damage to a body not ready for a heavy workout. You can always increase your time/reps later when you become fitter. 6. Keep it fun and interesting. Noting screams boredom more than the same routine day after day. Mix up what you’re doing – run a new route or try a new exercise machine at the gym. Adding new types of exercise also makes sure you are working all your different muscles too. 7. Take a break – occasionally. As you build your new healthy habit, you don’t want to skip days. Consistency is key. However, it’s good to have the occasional lighter exercise day when you’ve recently upped your game or when you are especially tired or sick. Once you make exercise a daily habit, you’ll come to look forward to it. You won’t even think about it; you’ll just do it. With so much benefit, it’s obvious that keeping a daily exercise habit is essential to a happier and healthier you! Do you exercise daily? Share your ideas on your daily exercise, comments, and questions below. If you are not in the habit of daily exercise and would like to begin a home workout program, we recommend the Home Workout Revolution because it includes a great beginner program with follow along videos. Share with us in the comments below how you are make exercising daily a habit for your best health and fitness life? Be sure to get in touch with us if you have questions and if we can help you. How Self-Discipline Benefits Your Health The truth is from my perspective, self-discipline makes your life better in every single way. Without question. Here is why. When you work on building your self-discipline in all aspects of your life, you’re going to end up happier, more successful, less stressed and physically healthier too. There are many reasons why being self-disciplined benefits your health, so let’s look at a few.
When you have self-discipline, you’re able to get up on time, get to work on time and get your work done promptly. You’re also able to incorporate exercise, eating right, and getting to bed at a set time due to your ability to understand that setting small daily goals will ensure you reach success. When you get that, you can make bigger and better goals with higher standards because you know how to do it.
By learning how to create the self-discipline of rules of eating real food, organic is your best choice, you’re not going to be tempted by junk food, or highly processed foods that you know are detrimental for your health and well-being. Instead, you will stay focused on what you know is best for you while realizing that your choices are serving you for your lifetime of improved health, and well-being. You have no problem saying no because you understand the power of small choices.
Because you know that moving is something that will make you healthier, give you more energy, and help you get through the day with more power, you exercise intentionally. When you exercise that way, you will be healthier in every single way. Self-discipline helps you create a daily habit of exercise that you make time for on purpose, and that makes you healthier.
Self-disciplined people tend to stick to a standard day. They get up and go to bed (for the most part) at the same time each day. This is what helps them get on a normal schedule, find ways to fit more into each day and get to bed on time. They can sleep the recommended 7 to 9 hours a night depending on their personal needs.
You’re not the least bit tempted to over-drink. You keep track of your drinks and switch off with water if it’s going to be a long night so that you don’t drink more than the recommended two or at most three drinks during a party. This ensures you still make good choices.
Because you regularly weigh yourself and understand the relationship between body weight and belly fat to health, you stay on top of that. When you maintain a healthy weight, you’ll have more energy to get through each day.
Because you’re not rushed, pressured, or stressed – a no-drama day does that for you - you'll be able to keep your emotions steady and not become a moody person. In fact, even if you do have a moment of anger, you’re able to control it because you have such a good handle on your emotions.
Because of your ability to think things through, match the situation with your values, and then make a choice based on that knowledge, you tend to make better decisions that benefit your health by avoiding dangerous situations. Before you try any fad diet, or any new potion or pill, work on improving your self-discipline. More than likely it will be the main thing that you can point to as to the reason for your success. In fact, it’s probably the reason anyone experiences success regularly. Share your comments on how your self-discipline benefits your health below. Be sure to get in touch with us if you have questions and if we can help you. 4 Reasons Exercise Eases Stress Today we want to share our 4 Reasons Exercise Eases Stress
We read almost every day that exercise eases stress, right? Well, when you look up natural ways to relieve stress, you will probably find that exercise is often recommended. But why exactly is that? We also know today that movement matters and we are not doing enough of it today. Here are some different reasons being more physically active can help you reduce your stress levels. 1. Exercise Helps to Increase Your Endorphins One of the top ways that exercise can help with your stress level is by boosting your endorphins. With regular physical activity, you are able to release the endorphins in your brain. These are basically the happy chemicals which are known to boost your mood. When this happens, not only does it help with your mood and ease anxiety and depression, but it is really good for stress too. Just try getting in a little more exercise and see how much better you feel. 2. You Can Use It for Fight or Flight Exercise is also a really good way to get through that fight or flight response you tend to get when you are really stressed out. Fight or flight is the response you get when you feel like you need to get away from the current situation you are in. It can be a hard feeling to break, unless you have a way to channel that response, which is what exercising is going to do. Walking, running, or using an elliptical, are really good ways to help with your fight or flight response as a result of stress. 3. It Can Clear Your Mind When you are stressed, you typically have so much on your mind that it is hard to get a handle on everything. This makes it hard to relax or think about more positive things. All of the negative things causing the stress in the first place can prove to be a little bit overwhelming. However, something that really helps with this is to exercise every day, or at least as much as possible. While you are exercising, you are typically thinking about the activity, and much less on what you are stressed about. You won’t forget it completely, but it does give you some time to clear your mind and reflect on other things. 4. Exercise Provides More Human Interaction When you decide to exercise out of the home, whether you head to the gym or you take an aerobics class, it can help you communicate with others who are also exercising with you. Sometimes you just need some human interaction that doesn’t involve talking to people, while you are working or talking to your spouse and kids. Try to exercise where others are around you, so you can talk and interact with them. These are just some of the reasons exercise eases stress. The trouble is, when you’re so stressed out, the last thing you want to do is exercise. Therefore, you may need to push yourself to work out in the first place. Once you do however, you’ll be surprised just how much better you actually feel. Make sure to get in touch with us if you have any questions or if we can help. Share in the comments how you have found that exercise eases stress! Health Benefits of Self-Discipline The truth is from my perspective, self-discipline makes your life better in every single way. Without question. Here is why. When you work on building your self-discipline in all aspects of your life, you’re going to end up happier, more successful, less stressed and physically healthier too. There are many reasons why being self-disciplined benefits your health, so let’s look at a few.
When you have self-discipline, you’re able to get up on time, get to work on time and get your work done promptly. You’re also able to incorporate exercise, eating right, and getting to bed at a set time due to your ability to understand that setting small daily goals will ensure you reach success. When you get that, you can make bigger and better goals with higher standards because you know how to do it.
By learning how to create the self-discipline of rules of eating real food, organic is your best choice, you’re not going to be tempted by junk food, or highly processed foods that you know are detrimental for your health and well-being. Instead, you will stay focused on what you know is best for you while realizing that your choices are serving you for your lifetime of improved health, and well-being. You have no problem saying no because you understand the power of small choices.
Because you know that moving is something that will make you healthier, give you more energy, and help you get through the day with more power, you exercise intentionally. When you exercise that way, you will be healthier in every single way. Self-discipline helps you create a daily habit of exercise that you make time for on purpose, and that makes you healthier.
Self-disciplined people tend to stick to a standard day. They get up and go to bed (for the most part) at the same time each day. This is what helps them get on a normal schedule, find ways to fit more into each day and get to bed on time. They can sleep the recommended 7 to 9 hours a night depending on their personal needs.
You’re not the least bit tempted to over-drink. You keep track of your drinks and switch off with water if it’s going to be a long night so that you don’t drink more than the recommended two or at most three drinks during a party. This ensures you still make good choices.
Because you regularly weigh yourself and understand the relationship between body weight and belly fat to health, you stay on top of that. When you maintain a healthy weight, you’ll have more energy to get through each day.
Because you’re not rushed, pressured, or stressed – a no-drama day does that for you - you'll be able to keep your emotions steady and not become a moody person. In fact, even if you do have a moment of anger, you’re able to control it because you have such a good handle on your emotions.
Because of your ability to think things through, match the situation with your values, and then make a choice based on that knowledge, you tend to make better decisions that benefit your health by avoiding dangerous situations. Before you try any fad diet, or any new potion or pill, work on improving your self-discipline. More than likely it will be the main thing that you can point to as to the reason for your success. In fact, it’s probably the reason anyone experiences success regularly. Share your comments on how your self-discipline benefits your health below. Be sure to get in touch with us if we can help you |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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