Self-Discipline For Challenging Times
To be self-disciplined, you need to be able to inspire and motivate yourself to meet the goals that you set for yourself. You don’t need anyone’s outside help to get done what needs to get done. You do what you said you would - whether that was said to yourself or someone else, and even if you don’t feel like it.
Eat Healthily - There are so many things out there to eat that aren’t good, you know all the proceeded/packaged stuff that fills our stomachs but it is not food, it is chemicals made in factories, packaged and then sold that are definitely not life-affirming for our best health. A person who chooses to eat healthily, meaning life-affirming real organic food 80 to 90 percent of the time is demonstrating excellent self-discipline by saying no today to the short-term pleasure of the processed/packaged stuff that is made to satisfy the taste buds in exchange for being healthier long term. (Learn to cook real food with the Eat More Burn More cookbook here http://go.earlytorise.net/SHm affiliate link)
Daily Exercise - Some people really do love exercise and get a true "high" or addiction off it. But most of us don’t. A person who goes ahead and does their exercise anyway each day because they have goals is showing how self-disciplined they are. (We recommend The Home Workout Revolution System and we use this program in our home - http://go.earlytorise.net/SH1j)
Temptation - A self-disciplined person doesn’t allow the temptation to be a factor in their lives because they work to avoid it by creating rules for what is allowed and what isn’t. If they're tempted by donuts, they don’t buy into the story that one is OK. They simply have a rule that they don’t eat donuts. Living with rules really does make it simple to live with self-discipline.
Create Good Habits - A person with self-discipline knows that the best way to stick to any goal is to create good habits surrounding that goal. For example, a person who has the goal to get up an hour earlier to go to the gym knows that it’s going to be only willpower the first month, then after that, a habit will be created.
Self-discipline doesn’t mean that a person never has fun. The ability to let go of weakness and do what you know is right is the best example of self-discipline. It doesn’t matter if you’re at work or at home; being able to control yourself is essential to your happiness and success.
Be sure to share your thoughts and ideas on self-discipline, making rules and good habits in the comments below.
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Ideas For Your Best Life In Challenging Times
I was listening to a podcast over the weekend about the coronavirus. And it was super interesting. It seems there are a few things each of us can begin to do right now to reduce our fear levels and to improve our health and wellbeing.
Gregg Braden shared these ideas and I would like to pass them onto you today. There are some powerful ideas that you can begin today to optimize your health, the immune system and your overall wellbeing.
The decisions we make right now will determine what this post coronavirus future will look like for each of us.
Gregg Braden goes on to ask this powerful question, a question that we use in our Holistic Lifestyle coaching program– Do we love ourselves enough to give our bodies what we need to do, what our bodies were designed to do to ensure our survival and our viability? Do we love ourselves enough to honour ourselves everyday?
When we take in nutrition into our bodies is that nutrition the highest form of nutrition at that moment?
And if it is not why would we not give ourselves that highest form of nutrition? There are processed/packaged entities that we can take to fill our stomachs, but it is not food it is chemicals made in factories and packaged and sold to a vulnerable population.
We now see more than ever how much we need our bodies and how much we rely on our bodies.
Many of us our living in fear of getting this virus and this is ultimately the fear of not being capable of transcending the virus.
If you have lived your life in ways that honours your body and it doesn’t have to be extreme -
We already know that the following actions honour our body, mind and spirit:
These are the things that optimize the immune system.
The past is in the past and this is the PERFECT moment to begin these LIFESTYLE CHANGES because the immune system is able to react quickly to influence and impact your body within hours and days.
Finally, he spoke about our Grief. We are all in grief and the question is what we are grieving? Surprising the answer is we are grieving the loss of a way of life. The way we live, social gatherings, meals together, sporting events that we were living a few short weeks ago. We will move through the 5 stages of grief. Denial, anger, depression, bargaining and acceptance. (learn more about the 5 stages of grief here https://grief.com/the-five-stages-of-grief/)
As I said when I began this post the podcast was interesting. It is the fear of the unknown, the uncharted territory we may feel we area living in at this moment. I wrote the other day on the topic of - Focus on Things You Can Control and what I learned about the idea of “I Can’t Change That” here is the link https://bit.ly/2JsptPH to that post if you would like to read more. We can’t change where we are with this global health pandemic however we can change how we feel by managing our stress and working through the stages of grief, connecting with those that we care about, taking time to feed our bodies life affirming nutrition and use movement as medicine.
We are working on all of this and over the past week we have seen our stress levels come down. Our minds are calmer because we are doing the things that are within our control and putting aside the things that are out of our control. This feels much better for us.
Be sure to get in touch with your questions and comments. And let us know how we can help.
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Today we are going to take a look at a behaviour-based approach to goal setting and goal achieving.
Here at Wendy Bottrell & Vision Quest Wellness, we coach on mindset, creating good habits and self-discipline for your best health and fitness life. Goals help you achieve all that you desire.
What we're going to do today is flip the whole paradigm of goal setting on its head, and look at goal setting from a different angle.
n the following training video, I'm going to take a look at a behaviour-based approach to goal setting and goal achieving.
I'm going to assume, at least to some degree, that you've already been through your fair share of goal setting or goal achievement type of training.
Maybe you've already set some goals for yourself. I'm sure you have. Maybe you've worked towards and achieved some of the ones you have been hoping for in your life.
Like any good goal setter, you are probably setting some new ones that you want to achieve in the coming months and years.
What we're going to do today is flip the whole paradigm of goal setting on its head, and look at goal setting from a different angle.
This is a particular approach that I find quite useful for myself, and a number of people have agreed with me that when you look at a behaviour-based approach to goal setting, it just gives you a new way of attacking an old problem. Grab a pen and paper to take good notes. Listen in now…..
There you have it a look at Behaviour-Based Approach to goal setting and goal achieving.
You know we like to look at this kind of goal setting as getting the WIN!
Every time we win it helps us to continue to work toward our goals. And every WIN strengthens the good habits that you are working on to achieve your goals.
It would be great to hear your comment, questions and WINS you have developed with your Behavior-Based Approach to goal setting and goal achieving.
I hope some of these examples have connected for you, maybe given you some insight into your current goals and a new way of looking at what you might already be planning to achieve in your life.
Rather than looking at the strict, traditional, outcome-based approach to goal setting, you can look at setting some of these behaviour-based goals that you can focus on every single day.
You can create that feeling of success, and probably give yourself a little bit more motivation to persist forward with whatever goals you're currently trying to achieve. I really thank you for reading this, and I encourage you to send any questions that you may have.
Be sure to connect with us on Facebook at https://www.facebook.com/visionquestwellness/
Work Out At Home
Here’s the deal, we all know that exercise (FREE Workouts Download) must be a regular part of our daily lives. This practice alone provides an enormous amount of benefits to virtually every facet of not only our bodies, but also our quality of life in general. Hopefully, by now we can all agree that this is a fact.
Another fact that probably won’t be considered controversial is that most of us are so busy that the idea of cramming literally anything else into our daily schedules seems out of the question.
Today we are going to propose a solution that serves as a middle ground between these two facts: working out in your own home. We have been working out at home for years now and we have helped many others learn how much they can accomplish by working out at home. Fitting in an exercise program in the comfort of your home comes with many benefits.
Here are 3 examples of how this routine can finally provide you with a way to manage the craziness of day-to-day life, while also keeping your body healthy and fit.
When it comes to going to the gym, there can be a lot of time required in the process besides the actual workout. For many people, the commute to and from the local gym can often take longer than the actual workout! This is especially true if you are in the habit of working out right after work, 5 o’clock traffic is a real drag in most big cities.
This fact alone keeps many individuals from even attempting to establish a fitness routine. Time, especially in our world today, is a precious commodity. The last thing most of us can afford is to dedicate several hours of our day to workout for, at most, an hour.
Working out at home is the solution to this issue. There is not extra time involved (you’re going home anyway, and zero time spent waiting for a piece of equipment or rushing to make it to a group exercise class on time. When home is your gym, everything you need is already right there waiting for you any time you are ready!
While having access to the large array of equipment included in most commercial gyms is neat, it is certainly not a necessity required to get an effective workout in. Even without buying a single piece of equipment, you can easily get the job done.
Your body alone is capable of a ton of things. One of these things is serving as your own personal set of weights. You are probably already aware of the usual bodyweight exercises such as push-ups, squats and burpees. These fundamental movements alone can whip you into shape. However, there are many more creative exercises you can literally perform in your living room using alone your body.
Even if you decide some equipment is required, the price you will pay for a few items such as resistance bands, a jump rope or even a couple of kettle bells will still cost you less than a single months membership at many gyms. We recommend The Core Workout Challenge if you have kettlebells and want to get the most our of your training https://bit.ly/2Uz9vbS (affiliate link) Forest Vance creator of The Core Workout says “All You Need is Two Kettlebells, 20 Minutes, and 40 Days to Lose Fat, Improve Performance, Change Your Mind and Change Your Life” Get the complete program here https://bit.ly/2Uz9vbS
Whether you decide to build a fitness routine around bodyweight exercises alone or pick up a few extra pieces of equipment, working out at home certainly saves money in the long run! We use and have in at home fitness toolbox The Home Workout Revolution System and highly recommend it to anyone looking to get the most out of their home training program http://go.earlytorise.net/SH1j (affiliate link)
Free Of Distractions And Insecurity
Two common factors that keep a lot of people out of the gym are the annoying patrons that hog the equipment while they incessantly check social media and the feeling that other people in the building are judging them.
Needless to say, making your home the gym solves both of these annoyances automatically. In the home environment, you are able to enjoy a focused workout in which challenging your body and improving your physical fitness.
Let us know if you are working out at home and get in touch with us for how we can help you make the most of your training.
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Take Small Steps For Big Changes
The world has changed over the past few weeks. Most of us are living a new normal. Social distancing, staying home, and just maybe we are all feeling concerned about the future. I know that I have had my moments over the past few days where I have been wondering where I will land from all that is now changing.
Yesterday, I took some time to think about where I am right now and where I truly want to be. The big moment for me was when I realized I have been preparing for this new normal. Here is what I mean.
Over the past 20 years I have been improving me. I have taken the time to learn about health and fitness. Taking action on the learning by eating better food, getting more active with regular exercise and movement, drinking water rather than excessive pop and coffee, eliminating toxic personal care products and household cleaning products, getting out in nature for a hike, to name a few.
Now these habits weren’t achieved all at once. And I think this is the biggest thing that people think about when making change. It is about small daily actions over time that allow you to realize new and better habits.
Taking the first step is always the hardest part. It's not uncommon to see people never do what they have in mind just because they're too scared or overwhelmed to get started.
New experiences come with a dose of fear. You must embrace the unknown and take risks. Not everyone is willing to let go and take on these challenges.
Believe it or not, you can bring your ideas to life without changing everything at once. It's that first step that can move you in the right direction. Small things, such as building a new habit, can go a long way toward your success.
Why Taking the First Step Is the Hardest
No matter what you're trying to achieve, taking the first step can be mind-wrecking. You might think:
The truth is that no one can guarantee that you'll succeed. However, you’ll never know how it's going to turn out unless you try. Do you want to spend the rest of your life wondering What if? This was me 20 years ago. I was almost 100 lbs. overweight, low energy, and certainly not living my best life. Then, I was called to the hospital because my mother broke her hip and needed a full hip replacement. My mother had to lie in emergency to 2 days until they could do the operation. It was at that time that I realized if I didn’t’ make changes I was going to be my mother in 20 years. The very next day I started to make changes. It was a big challenge for me. A mountain so high I wasn’t sure if I could climb it. What mountain are your facing right now with your health and fitness?
That first step is always the hardest because it requires you to embrace the unknown and face your fears. It's also the most important step - without it, nothing will change.
I am now 20 years older and in better health and I am strong physically as well as mentally. Ready for my new normal. And you can definitely achieve the same for yourself.
Feeling Scared? Take a Half Step to Change Your Life
Most times, it's the small things that have the biggest impact on our lives. You don't have to change everything from one day to the next. If you're scared of the unknown, do one little, minuscule thing to get started.
It can be contacting real estate agents to find a flat in your dream city, putting on your sneakers and getting outside for a walk or eating one healthy real food meal rather than junk food. Choose one little habit and stick to it. Celebrate this first step and feel proud of it.
Then, take another step and then another, and so on. Stop waiting for the perfect moment to get started. Stop overanalyzing and just go for it!
The best time to start was yesterday. The next best time is NOW.
Now is especially a great time to begin a new health and fitness practice. Small changes done daily over the next few months will have a huge impact on how you feel.
What are small changes you can begin NOW?
What is one tiny step you can do RIGHT NOW?
Leave a comment below and get in touch with us & be sure to let us know how we can support you!
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Journaling To Help Focus On The Things You Can Control
A few years ago I was listening to a podcast with Hal Elrod (author of The Miracle Morning) and he shared his story. Now, from listening to his story he has had quite a few things in his life that he could not control from a serious life threatening accident where he was told he would never walk again and was diagnosed with acute lymphoblastic leukemia, a rare cancer with a 10% survival ratea.
You might think that a person that has had so many challenges might be negative however he shared his simple yet powerful idea of “I Can’t Change That”.
We are living in stressful times right now where we can’t change what is going on in the world. So, when your world seems like it is spinning out of control, you may feel helpless. One way to address this and stay more positive is to focus on the things you can control while you realize those things you can’t change. Instead of fretting about things out of your control, focus on making sure you do your best job on the things you can control.
Journaling is a powerful tool to focus on what is within your control and helps reduce and manage stress.
Modern life and stress go together, right? We live with the constant stress from juggling demands and obligations that has become a regular part of our lives. Some level of stress is okay; it keeps you motivated and growing as a person. But sometimes pressure can tip over into anxiety and lead to all sorts of problems, and you need to work out how best to deal with it. Journaling is an increasingly popular and effective way of managing your day-to-day stress levels. Here’s how -
Journaling takes you away from the digital world
As many of us are now living with the new reality of “social distancing” we might consider our Journaling with pen and paper as soothing and grounding in a way a screen and keyboard can’t compete with. You can’t rush writing with a pen or pencil.
Journaling in a real notebook helps you to step aside from scrolling or jumping from one thing to another. You can only have one tab open in a notebook! The physical act of writing or sketching uses your whole body to make marks; it’s grounding.
Journaling helps you change your mindset
Journaling is a naturally reflective process. Keeping note of all the good things in your life helps to keep negativity at bay and to reset your attitude to positive. When you’re feeling down, you can leaf back through your journal and remember the good things in your life.
Journaling is instant stress relief
Writing down your frustrations, hopes, and fears can give you immediate emotional release. Instead of stewing about how other people have treated you, your journal gives you a safe space to download all your fear, anger, hurt and frustration. And having poured your feelings onto the page, you feel better. You might even get a different perspective on the situation. At the very least, the problems will not be swirling around in your head anymore. Journaling can be a great antidote to brooding!
Journaling can help you find the source of your stress
The act of writing in your journal can unleash a flood of unacknowledged feelings. Maybe the thing that’s stressing you out today is your unreasonable boss or nagging co-worker or the fear of what is going on in the world. But perhaps you’re reacting this way because they are triggering memories of people or situations where you haven’t felt safe in the past?
“I can’t change that” is a powerful place to start if you are considering writing in your journal. Begin writing about what is in your control, where you are grateful and know that Journaling can help you find the real source for your feelings and provide a way forward.
Share how you use Journaling to manage stress and how you notice the places in your life where you see the power of “I can’t change that”.
Be sure to get in touch with us if we can help.
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Exercise Daily For Your Best Healthy Life (FREE Download)
(FREE Download - 20 Bootcamp Workout e-book)
The most obvious reason to exercise is so that you will get in shape, get healthy, and ultimately, live a longer and better life. However, for some that just isn’t enough justification to get started. If you, or someone you know, falls into this category then this article will be helpful. You are going to see reasons (besides getting healthier) why you must exercise daily.
Exercising Is Good for Your Mental Health
We all know that exercise is good for your physical health. In fact, it would be somewhat difficult to overlook that fact. But, not only is it good for your physical health, but it is also very good for your mental health as well. Exercising regularly encourages blood flow, which in turn helps to keep the brain healthy.
It Can Boost Your Energy Levels
As odd as it may seem, exercising can actually help to boost your overall energy levels. You might be tired immediately after your workout, but in the long run, you will find that overall you will have more energy. This is because when your body detects that you are using a lot of energy, it will start producing more.
It Will Make You Sleep Better
Another great thing about getting your daily exercise is that you are going to sleep a lot better. Not getting regular exercise and just spending your free time on the couch can result in you getting less sleep than your body requires. If you are tired of restless nights, maybe it’s time to get your body moving more with a exercise program.
It Relieves Stress
One of the best things about exercise is that it gives you some time to burn off stress. You don’t need to worry about anything, you can just focus on exercising for an hour or so. Even if you don’t particularly enjoy exercising, it gives you a reason to get away from it all for a little bit.
Be sure to get in touch if you have any questions and if we can help you.
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100 Gratitude’s Exercise
Daily Gratitude can certainly have profound benefits to our lives. Taking time to write the things you are grateful for each day will help you stay positive, and help you reduce stress.
Gratitude is something that you get on the inside, not the outside.
“When you are grateful, fear disappears, and abundance appears.” — Anthony Robbins
Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation. - — Brian Tracy
“Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.” ― A.A. Milne, Winnie-the-Pooh
Carl Jung said, “What you resist persists.”
Facebook CEO Mark Zuckerberg’s goal for 2014 was to write a thank you note each day. The reason? To express more gratitude and help arrest negative thought patterns:
“It’s important for me because I’m a really critical person. I always kind of see how I want things to be better, and I’m generally not happy with how things are, or the level of service that we’re providing for people, or the quality of the teams that we built. But if you look at this objectively, we’re doing so well on so many of these things. I think it’s important to have gratitude for that.”
Feeling gratitude and not expressing it is like wrapping a present and not giving it.
–William Arthur Ward
So, are you ready to create a space for yourself to list 100 things you are grateful for?
The process is simple; just think of 100 things you are grateful for (or would be grateful to have, do or be some day).
This act will open your mind to the staggering number of things there are to be grateful for. It will also help you invite abundance into your life, because you will be listing things you might not have yet but want for yourself in the future.
You may be surprised at some of the things you list; things you never thought about being grateful for, or something you never realized you actually wanted to do, to be or to have in your lifetime.
Don’t freak out about finishing this list all in one go (you probably won’t be able to). Just get through as much as possible in one sitting and keep coming back to it as you think of more items.
Share one thing you are grateful for with us and let us know how we can help.
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Practice Humour, Laughter & Play For Your Best Health
Today more than ever we might want to use humour, laughter and play for our best healthy life.
The idea that you can use humour, laughter, and play to promote your health probably seems too simple to be true.
However, it really is true and that simple.
A sense of humour, laughter and play all have a part in keeping us healthy. There are benefits to increasing humour, laughter, and play into your life that will affect you mentally, physically and socially.
Humour And Laughter
The sound of laughter is infectious. Have you ever heard a belly laugh of a young child and been able to resist smiling in return?
The sound of a roaring laugh is far more contagious than a sniffle, sneeze, or cough.
When laughter is shared between people, it binds them together and increases happiness and intimacy. Laughter is beneficial physically, mentally and socially.
Some of the physical benefits include:
• Boosted Immunity
• Lower stress hormones
• Preventing heart disease
• Relaxing your muscles
• Decreasing pain
Some of the mental benefits include:
• Easing anxiety and fear
• Improving mood
• Adding joy and zest to life
• Stress relief
• Enhancing resilience
Some of the social benefits include:
• Enhancing teamwork
• Helps to diffuse conflict
• Promotes group bonding
• Strengthens relationships
• Attracts others to us
What About Play
Play is an important part of ensuring you stay healthy. We are often encouraged to make sure our children play and are told of the benefits to children being out playing.
However, what we often forget is that it is just as important for adults to incorporate play into their lives as it is for children.
There is no age limit to the advantages of play. Physical play is important for the elderly to ensure help delay or prevent cognitive decline. While the studies are still in the early stages, the studies that have been done have shown that physical play definitely plays a part to prevent cognitive decline.
There is also no situation that is too serious for play to be included. Playing at work is essential for getting through stressful situations.
Play gives people the emotional distance to rally from a hard day. This is true for people who have a dangerous job, such as a police officer, as well as for people who work in an office or from home.
Some of the benefits of play include:
• Stress relief
• Improved brain function
• Boosted creativity and productivity
• Improved relationships
• Helps you feel younger
Play is also great for relationships
It brings joy, vitality, and resilience to our relationships and also helps us learn how to trust one another and feel safe.
How Can You Incorporate More Play, Laughter And Humor Into Your Life
• Be more spontaneous: Being spontaneous helps you to get out of your head
• Smile: Smiling is the beginning of laughter. A smile is also just as contagious as laughter is. When you experience something even mildly pleasing, practise smiling. Smile at everyone you pass in the street, you will feel happier just by sharing a smile, even with a stranger.
• Watch comedy: Comedy shows, either live or on television or DVD are a great and effortless way to laugh more. There are tons of comedians to choose from, so there is something for everyone.
• Count your blessings: By making a list of all the good things in your life, you will see all the reasons you have to smile. Making a list of all the good in your life will also help you focus more on the good and forget about the bad.
• Spend time with fun, playful people: These are the people who find humour in everyday events. Their laughter is contagious. These are also the people who are more likely to be willing to play a game with you.
• Dance whenever you can: It sounds silly. However, letting your body move gets your blood flowing and increases endorphins.
• Set up a game night: Game nights take minimal effort and will encourage laughter, play, and emotional release. Playing games together is a great way to stay connected and engaged with your family and friends.
Incorporating more play, humour, and laughter into your life isn’t difficult and yet brings a multitude of benefits to your life.
Taking even just fifteen minutes, a day to implement some of the above tips into your life is enough that you will begin seeing the positive effects.
On my daily walk, I practice the idea of Smiling at each person that I pass and I say hello and taking dance lessons is definitely a part of my play.
It would be wonderful for you to share your best humour, laughter and play ideas in the comments below.
Be sure to get in touch with us if you have question and if we can help.
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How do you include humour, play and laughter for your health?
Resiliency and Positivity Go Hand-in-Hand?
“Life is either a daring adventure or nothing. To keep our faces toward change and behave like free spirits in the presence of fate is strength undefeatable.” -- Helen Keller
It’s hard to imagine being resilient without being positive, right? Some people can be resilient in their negativity. However, in the long run, that negative behavior will sap the energy out of them. You cannot thrive for very long in an environment filled with negativity. You will lose resiliency in this environment.
I have certainly experienced this myself. There have been a few times over the last few years when I have gone through stressful times my thinking has not been positive. When the stress felt like I couldn’t take it anymore my thinking and behavior was negative, and I was not thriving in any way. I can see now that this way of thinking and behaving was not the best environment for me to live in. By taking some time out to realize that my own negativity was causing me problems and I was the only one that would be able to turn the situation around.
I found that when you project a positive outlook, others will follow along. People are attracted to this outlook and will want to make it continue. While some people will be attracted to others who are negative, overall, they prefer positive people. When this happens, you will be resilient by bringing others along.
In my experience when you are positive, you are more likely to look for solutions to problems. When you are negative, you are more likely to look for excuses. How can you be resilient when you are looking for excuses? Nothing will get done which means you will hold yourself (and others) back. Plus, if you are one to look for excuses constantly, others will catch onto this and avoid you.
Being positive doesn’t mean you should never complain. Sometimes, you need to point out weaknesses where you know they exist. However, positive people tend to offer up alternatives which make them part of the solution. Imagine if several such people offered up alternatives. Solutions would surface quickly, wouldn’t they? Contrast this to excuse makers. They will never find solutions.
It’s believed that people with positive attitudes have a greater chance at beating life-threatening diseases as well. Your body has the best mechanisms available to fight diseases, occasionally even better than medications. If you are positive about your outlook, it will set your body to the optimal conditions that should help you battle those diseases. Even if this weren’t true, it certainly is better than being negative, which increases stress. Stress has been proven to block the disease-fighting aspects of your body.
Think back to positive and negative times in your life. When were you happier, negative or positive? It’s likely that you chose positive times as being happier. It’s also likely that you were the most productive during this time. By extension, being productive means, you were resilient. It all came from that positive attitude.
We started this post with the question Do Resiliency and Positivity Go Hand-in-Hand?
Yes, we believe they do go hand-in-hand.
Share your thoughts in the comments below.
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Improve Your Daily Wellness Habits
We feel that developing good habits is a sure way to WIN with your wellness journey. Are you beginning to live a healthier lifestyle but finding it hard to break old habits? Is your commitment to wellness building into positive habits every day?
Check out these 10 simple ideas to improve your daily wellness habits now:
• Make One Real Food Meal a Day Yourself
• Drink More Water
• Me Time
• Take a Rest Day
• Have a Morning Routine
Daily stretching helps decrease muscle stiffness and can improve your range of motion. Stretching can also help protect you from injuries by keeping your muscles flexible and aligned correctly. Take short stretch breaks throughout the day has benefits. I find that sitting for more than 45-60 minutes makes me feel stiff and sore. So, I make a point to get up and move around and do some stretches before getting back to my work.
If you’re at a desk, relax your shoulders, stretch your neck, and move your arms and hands. Alternate this with stretch beaks for your legs by getting up and walking around for a few minutes. Taking stretch breaks may also help relieve stress.
No time for the gym? Exercise comes in many forms. Walking during your lunch break is exercise. When you shop, park your car far away from the door and take the extra steps. Ideally you do want to workout in a way that you focus on your technique, form, reps and sets however you can do push-ups, and plank while you’re watching TV on occasion to get your exercise in for the day. Work on your squats and lunges when you’re talking on the phone at home. (We recommend The Home Workout Revolution System for your best home workouts - http://go.earlytorise.net/SH1X affiliate link)
And taking the stairs instead of the elevator is a great way to get some exercise.
Make One Meal a Day Yourself
A key factor in wellness is what you eat. It’s easy to fall into bad habits by grabbing take-out, snacking on candy and chips. Plan to make one real food meal a day yourself. Use the time to focus on new flavors, build your confidence with new recipes, or even grow your relationships by sharing meal prep with a friend or partner. Taking the time to use fresh, healthy organic ingredients in at least one meal a day will improve your wellness habits.
Smiling causes your body to release an increased level of cortisol and endorphins. These hormones help reduce inflammation, control blood pressure, reduce pain, and improve your mood. Smiling is also a friendly, social way to connect with people. Your smile can help improve someone else’s spirit, and their return smile to you helps you too.
Drink More Water
Does drinking a huge glass of water seem like a chore to you? Break your water intake up throughout the day instead. Start with a small glass when you wake up and add another every time you brush your teeth. Keep a glass near the sink and take a few sips every time you wash your hand during the day. Carry a water bottle with you so you can grab a sip whenever you want. And drinking a glass of water with each meal helps improve this daily wellness habit.
Adults need seven to nine hours a sleep a night. Lack of sleep not only makes you feel tired, being sleepy lowers your concentration and can lead to mistakes, accidents, and injury. Develop better sleep habits by going to bed every night at the same time, even on the weekends. Try relaxing before bed by drinking a calming tea or by meditating. Stretching before can also make you feel more relaxed and ready for sleep.
Probiotics are good bacteria that help protect your body against disease. Scientists believe that supplementing your body’s normal good bacteria with probiotics can help improve your digestion and immune system and may even help you fight disease. Probiotics can be found in certain foods that you can eat as snacks or part of a meal, and in supplements and health drinks. Adding probiotics to your diet can help you feel better so you can be more active and improve other wellness habits.
Taking time for yourself is a wellness habit that is good for your body, mind, and spirit. Your schedule must include time for yourself. Me time is as necessary as meetings, appointments, and chores, so write it in your planner! Make your time more valuable by meditating, reading positive books, or doing a hobby you enjoy every day.
Take a Rest Day
Getting caught in a cycle of over-exercising or trying to stick to an overly strict diet can backfire when your body can’t keep up, or you binge on unhealthy foods. Listen to your body when you need a break. For example, switch out high-impact cardio exercises for yoga or walking when you’re ill. Follow an exercise plan or diet that allows you to make choices depending on your physical and mental health each day.
Have a Morning Routine
You can improve your daily wellness habits by incorporating many of these suggestions into a morning routine. Starting your day with a glass of water, meditation, stretching, and exercise, and eating a healthy breakfast you prepared yourself, gives you energy for the day ahead. Knowing that you’ve already completed many of your daily wellness habits gives you a sense of accomplishment to start your day.
Share comments and questions on how you improve your daily wellness habits.
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Stress Relief With Walking
You see, emotional stress can put a large toll on your mind and body. People often don’t realize how much stress can affect everything from their mental health to the food choices they make, their digestion, and their overall health. It is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and walking might be one of the options for you.
Check Out Some Possible Options To Relieve Stress By Walking
Walk More Outdoors
Our first tip for using walking to help relieve your stress is to walk outdoors. This can be going on a hike, walking by the beach or around a local lake, taking your dogs for a walk in your neighborhood, or walking to a nearby festival or farmer’s market. Just try to get outside and do some walking.
In 2018, I walked about 3 Million Steps and most of those steps were outside. Getting outside is a great thing to do for your mind, body and soul. Walking outdoors will help improve your mood and this alone helps reduce stress and if you can walk in the morning it not only feels good, but it helps with your sleep at night.
“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.
Take it Easy
Use walking as a form of self-care and a way to relax, not as your main form of fitness. If your walking routine is a rigorous speed-walking workout, it isn’t going to help you relax much. People often become almost obsessed with their fitness routine early on, even if you are just walking. This can lead to many unnecessary challenges you might not want to experience, like walking longer and harder than you intended, and instead of helping with your stress, making it worse.
I noticed early on in my walking that this was me. Now to be clear your walking speed can tell how fast your aging (go here for more info on this topic: https://www.health.com/fitness/walking-speed-premature-aging) and this is not what we are talking about with this tip. For me it was about noticing that my speed was an indicator of my level of stress that day and when I allowed myself to notice this and simply slow down slightly my walk for that day was far less stressful.
Allow yourself to stop thinking about walking as a form of fitness or a way to lose weight, and instead enjoy your time walking as a form of self-care that is meant to help you relieve stress.
Use Breathing Exercises
You can also do breathing exercises and mindfulness as you are walking. Many people find that their walking routine becomes like a short therapy session, where they are able to clear their mind and be present in the moment. It is like a form of meditation, where you really focus more on being mindful during the entire experience.
For breathing exercises, it is really easy to do while you are walking. What you want to do is focus only on your breathing. Inhale and exhale slowly, paying attention to how you feel and what you hear every time your intake a breath. This helps to relax you while you are walking and can get you into a meditative head space.
“As you walk, time your breathing to your steps.” (How To Eat, Move and Be Healthy – Paul Chek) Breath in for the count of 4 steps, hold breathe for the count of 1 step and breathe out for the count of 4 steps. Allow yourself to get in the rhythm of your breathing as you walk.
Use Walking as Your Form of Self-Care
As we mentioned before, think about walking as a way to practice joy in the self-care. Walking helps to release endorphins and is amazing for your mental health as much as your physical health. Walking every day for at least a few minutes, whether you prefer walking alone or with friends or family is a wonderful way to relieve stress.
We enjoy getting out in the neighbourhood for quick morning walks however getting out on the hiking trails really makes our heart sing and brings joy to our lives.
Share the places you enjoy walking to relieve stress.
Get in touch with us if you have any questions and if we can help you.
Learn How To Read Food Labels Tutorial
Hey there! I’ve got some fun in store for you today with this mini training!
If you’re at home, you might want to run to the kitchen and grab a package of food – anything that has a nutrition label on it will work ..
Because I’m about to break down how I read some of the most important parts of the food label, and you might want to follow along!
Ok, so on to analyzing your food label! Let's take a look at this nutrition panel.
“I go into even more detail in my latest ebook, Cracking the Food Label Code (which is FREE right now - and you can snag your copy here -
https://mailchi.mp/07f5b7b9555e/foodlabels … so if this is interesting to you and you want to learn more, you’ll definitely want to grab my FREE guide asap!
The first thing I like to look at is the ingredients list. How many ingredients are there?
Basically, the fewer the better – that generally means the food you’re eating is less processed.
I personally try to keep the ingredients in my packaged food to 5 or less.
That’s just my own general rule of thumb.
Then, I look at the ingredients themselves.
Did you know that they are listed in the order of their weight??
The ingredient used the MOST is listed first, and the ingredient used the LEAST is listed last!
And if you can’t pronounce it … it’s probably not something you want to put into your mouth.
One of the ingredients you want to pay close attention to is SUGAR!
You need to be careful here… because manufacturers can be a little tricky about this.
Did you know that there are over 60 different names for sugar!?
Here are just a few: Barley malt, dextrose, agave nectar, dehydrated cane juice, and fructose. Here’s another tip: anything ending in “ose” is a sugar!
It sneaks its way into everything … so the more you know, the better the choices you’ll be able to make!
Also - if you see the words “hydrogenated” or “partially hydrogenated” on the label, that means there are unhealthy trans fats in the food.
The second thing you want to look at is the SERVING SIZE.
If it’s a half-cup, and you normally eat twice that amount, you know to double the numbers for all the information on the food panel.
It’s WAY too easy to eat more than the recommended portion size … so pay very close attention to that number.
Third, you want to pay attention to the total # of calories and macro breakdown.
While calories aren’t BAD for you… you definitely want to know how many are in there, so you have an idea of how much you’re eating throughout the day.
Processed foods often contain a LOT more calories than you think they do - so it’s always a good idea to check.
As far as macros (protein, carbs, and fat), I could talk about them all day … so if you want to see my exact breakdown where I lay it all out for you, don’t forget to check out my new eBook: Cracking the Food Label Code. https://mailchi.mp/07f5b7b9555e/foodlabels
In a nutshell, you want to make sure the % of fat, carbs, and protein aligns with your overall goals!
Fourth, let’s take a look at things you generally want to have LESS of.
Sugar is usually one of those things!
Women should shoot for less than 25 grams a day, and men, less than 38 grams a day.
Next, take a look at the SODIUM content, because that adds up quickly. If you’re concerned about high blood pressure, pay close attention to this number!
If you eat processed foods, this is one of the sneakiest items.
The American Heart Association recommends eating less than 2,300 milligrams a day of sodium, but they say the ideal amount is actually less than 1,500 milligrams a day.
Just for reference, there’s a little over 2,300 mg of sodium in a teaspoon of salt!
And don’t forget about the trans-fats that I mentioned earlier.
Now, on to the things we actually WANT more of ... this is #5!
Take a quick scan of the minerals and vitamins and look at how much of your daily value you’re getting here. I’m talking about things like calcium, iron, vitamin c, etc.
Also, check out the fiber. Among many other things, this is good for your digestion and gut health, and it can also help keep you feeling full. Women should aim for up to 25 grams of fiber a day and men should shoot for 38.
All of these things add up over the course of the day to keep you healthy and energized!
How are we doing so far?! Give me a “like” if you’re still with me!
I wanted to share one last thing before I get going ...
It’s my 10-second QUICK SCAN Food Label Technique!
In just 10 seconds, you’ll know if the food is something you want to put into your cart or not!
Here’s what I do. First, I look at the ingredients panel, and if there’s something in it I don’t want to eat, I put it back on the shelf.
Next, I look at the serving size. If it seems reasonable, I keep on going!
Then, I check the calories and macro breakdown to make sure it aligns with my goals.
If it makes the cut, I glance at the sodium, sugars and things I want to have “less” of in my diet. Lastly, I look for the brand with the most “good stuff” in it, like fiber, protein, vitamins, minerals, etc.
Pretty simple, right? First, eliminate the not-so-good stuff, and then check for the health bonuses!
I hope this helped you. Knowledge is definitely power!
If you’d like more information on any of this, I’m just a DM away!
And don’t forget to grab my brand-new FREE eBook “Cracking the Food Label Code” where I’ll go into even more detail to help you reach your goals! https://mailchi.mp/07f5b7b9555e/foodlabels
Thank you for watching! Be sure to get in touch with us if you have questions and if we can help you.
Use These Tips To Incorporate More Walking In Your Day
Walking is one of my most favourite Product Resourcesfitness activities. I have walked 3 Million steps in one year and taken a photo every day that I shared for my accountability. It was a great experience for my mind, body and soul.
Walking has helped me reduce stress and think through complex business issues that I was experiencing at the time. Getting out in the morning helped me feel accomplished in my day because I had reached a goal before I even began my work. I had the opportunity to connect with people in my neighbourhood for a nice chat.
Over time I have used my walk as a learning experience by listening to a podcast. I enjoy both ideas of taking some time to be disconnected as well as the time where I have connected to learn.
So, if you have been wanting to get all the health benefits from walking and yet struggling to find a way to add more healthy movement it into your day, we can help!
Here are some super easy tips that will help you walk more each and every day.
Walk Instead of Drive
A simple way to get in a few more steps each day is to walk places that are within a reasonable walking distance. Sure, if you are getting a week’s worth of groceries, walking back from the store isn’t convenient. But if you are running an errand that is a 10-minute walk from your house, why drive?
Consider all the places you drive to that you could easily walk to. This might be picking your kids up from school, dropping your dog off at the groomer, dropping a book off at the library, or going to Starbucks for a quick cup of coffee. There are probably many missed walking opportunities in your regular schedule.
Take Your Dogs on Longer Walks
Many people with dogs often just let them out in their backyard to go potty and get some sunshine, but walks are important for them and for you! Most dogs love going on walks, whether it is a light stroll once a day, or you take them to the park for longer walks.
Consider going at least 1-2 times a day where you don’t just let your dog out to potty but use that as an opportunity for a longer walk. Take a different route in your neighborhood, find a local dog park, or head somewhere quiet that you know dogs are allowed.
Get Your Family Involved
A super easy way to walk more without thinking much about it is to involve your family in the new routine. If you are the kind of person that likes the support of others then walking is so much easier to do when you aren’t going alone and only have yourself to rely on when it comes to motivation. Maybe your partner or spouse wants to go in the evenings, or your kids want to walk with you over the weekend. Grab some friends on your lunch break at work to walk for a few minutes after eating lunch.
Start a New Morning or Nighttime Program
When you are working on improving your morning or nighttime routine, you can easily add a short walk to it, and it becomes it s own form of self-care. This makes it easier to add to your schedule, and since it is part of your routine, you don’t even really have to think about it. It becomes such an easy way to get more walking in.
If you are beginning a walking program you might find it easier and a way less stressful to use time as your walking guide. Meaning start with a 15-minute walk and then increase your time daily. This will help you accomplish your goal each day while not over doing it as you begin, and you will see progress over your first few weeks. As you progress from a beginner and have your walking program installed in your life as a solid habit you can add using a pedometer or fitness tracker that will tell you how much you are walking each day and month.
Be sure to get in touch with us if you have questions and if we can help you.
We are launching soon our 21-Day Free Walking Challenge - Be sure to register at this to be one of the first to get started. In this Free 21-Day Walking Challenge we will share ideas over 21 days for you to succeed at getting out and walking.
Share how you easily incorporate walking into your day below.
Walking In The Morning For Your Healthy Life
Walking For Your Best Healthy Life!
Before we begin today we want to invite you to Join Us For The 21-Day Walking Challenge - The 21 Day Walking Challenge Is FREE To Join Simply Register With Your Name & Best Email here
Benefits of Walking in the Morning
Walking is one of our favourite forms of exercise and we do our best to get out for a walk daily. Morning walks are our go to time to put the sneakers on and get moving. It is such a great feeling to be out in the morning sun and enjoy the time connecting mind and body. We set our intentions for the day as well as set up for a good nights sleep.
A common question people ask when they are considering starting a new exercise routine is when the best time to workout would be. If you are choosing walking as your main form of exercise, there are definitely some unique benefits to doing it in the morning. You Get it Out of the Way First Thing Who wants to stress all day about the workout you need to do in the evening?
Get your walk out of the way in the morning, and the rest of your day’s schedule is completely up to you. The hardest part is definitely having to wake up a little earlier in the morning than you normally would, but you get used to this in time. What you get back is the ability to do your workout first thing in the morning, and not have to worry about it for the rest of the day.
If you are someone who tends to get anxious when you have a lot of things to do during the day and tend to dread some of them, then this is going to be especially beneficial for you.
It Boosts Your Energy for the Entire Day Another reason to walk in the morning is to get a boost of natural energy in the morning, which can even prevent you from needing caffeine. It can seem counterintuitive, since you are getting energy by exerting energy, but trust us, it works!
Once you get moving and finish your walk, then take a shower and get ready for the day, suddenly you have so much energy. You tend to get more done, are much more productive, and just feel better.
Between the boost in energy and a better mood, you just might want to add walking to your daily morning routine.
It Helps to Improve Your Mood
If you tend to be a little grumpy in the morning, you can become a more happy and cheerful person just by exercising in the morning. Not only does it give you an energy boost, but it helps you to feel better as well.
Don’t skip exercise on mornings where you are angry or frustrated – try to just walk for a few minutes if you can, then a little longer if you feel up to it. It is the best thing you can do for yourself when you aren’t feeling your best.
Benefits of Stretching Before and After Your Walks
Walking is an effective way to help increase mobility and improve your overall health and well-being. While walking may seem like a less-intensive exercise when compared to other workouts, it’s still a good idea to thoroughly stretch and warm-up before hitting the trail.
The Benefits of Stretching
According to Don Lein, PT, Ph.D. from the University of Alabama, the primary benefit of stretching before your walk is to prevent injuries. If you don’t properly stretch your muscles and joints, they can be more susceptible to the strain that walking can put on the body.
Dr. Lein also states that there are other benefits to stretching which include enhanced performance and a reduction in muscle soreness. Stretching will allow you to perform better on your walk, and will help you get the most of your walks. As with muscle soreness, any sort of prolonged exercise will likely lead to the onset of muscle soreness post-workout.
Stretching prior to a workout is a good way to help prevent this soreness from setting in after walking.
Basic Types of Stretching
Hamstrings Using a chair, you want to sit near the edge of the chair and keep your feet flat on the floor. Extend one leg straight out with your heel touching the floor and your toes pointing up at the ceiling. Keeping your back straight, lean your upper body forward until you feel a stretch in the back of your legs. Maintain that stretch for 10-30 seconds. Repeat with the other leg.
Stand up straight with your feet flat on the ground in front of a wall or chair. Using the wall or chair for support, place one of your feet behind you, keeping the heel of that foot flat on the floor. Bend the opposite knee and lean forward slightly, making sure that back foot’s heel is still flat. You should feel the stretch in the back leg’s calf. Hold for 20-30 seconds and repeat with the other leg.
Walking is a great way to stay healthy and, as with any exercise regimen, should be practiced with proper caution and preparation.
Please Note: There are many stretching videos on YouTube, offering more detailed instruction. After watching videos a few times, you will likely memorize how to do them, making it easier to know which stretches to do before your walks.
Do you walk in the morning? Share you comments and questions below. Be sure to get in touch with us if you have questions or if we can help you.
Join Us For The 21-Day Walking Challenge - The 21 Day Walking Challenge Is FREE To Join Simply Register With Your Name & Best Email Hhere: https://mailchi.mp/a6b494cbf34d/walking
Journal Writing Ideas For Stress Reduction!
I believe using a journal to help with stress reduction is a simple, yet powerful tool. It has been about 5 or 6 years that I have been using journalling and it has definitely been a way to help me with stress relief.
What I have experienced about keeping a journal is it is an excellent way to practice natural stress relief. The journal provides a lot of purposes, from letting you release all those bottled-up emotions and feelings, to finding what is causing your stress.
Here are some things to know about journal writing for stress relief.
How a Journal Can Help
Journaling is something often done for a wide range of reasons. People might write notes in their journal to figure out what is causing their anxiety or depressive episodes, for self improvement and personal development, or simply to make record of each day.
When you have stress, journaling helps by identifying what is causing your stress. It can also help you to release some of the emotions and feelings you have without feeling like you are burdening other people in your life. This has been one of the most important things I have experienced with journaling. If something is bothering you but you don’t feel comfortable talking about it with friends or loved ones, make note of it in your journal instead.
Different Types of Journaling Techniques
You can use different types of journaling techniques as well. The first way is by simply recording your emotions on a daily basis. This can be with a feelings log where you use short words or phrases to record how you feel at different times of the day.
When you have a day with a lot of negative words or sad face symbols, you know to look more into what was going on during that day. Another way to use it is by talking about what you have been doing each day, then look back on it and reflect who or what was causing your stress.
You may want to use powerful questions as a way to draw out your feelings. What I have found in stressful situations is that the feelings are not obvious because of the stress and by using questions and then allowing yourself to write freely your answer. It has been a tremendous help and it might be the same for you.
Give a Bullet Journal a Try
A bullet journal is another popular way to find stress relief through journaling. With a bullet journal, you are doing very quick journaling with signifiers, also called symbols.
You also use some different words or phrases to describe your feelings or what you are doing. By starting a bullet journal, you are not just putting your thoughts on paper, but you are also using it to keep track of your finances, life goals, business tasks, and to-do lists. This helps to get some of your daily stress out of your head since it lets you live a more organized life.
Use the Journal Regularly
Make sure when you start journaling for stress relief, you use it on a regular basis. Preferably, you will make notes in the journal every day, but a few times a week can also be beneficial. Choose one that is small enough to keep in your purse, briefcase, or a special compartment in your vehicle so that it is always available.
I have used both a journal where I use pen & paper and an online version. What I have found is that both are beneficial depending on the level of stress. When my mother died I used a pen & paper journal for a whole year. It was a way to truly and deeply connect with the emotion of her death and allowed me to move through my deep grief. My online journal is a tool I use on a day to day method and I find it to be a good way to record my feelings of both stress and my accomplishements.
Either way journal writing for stress relief is a powerful tool to not only express your stress but get to the root of it and work your way to a calmer state of mind.
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Share your comments and questions on How you use journal writing for stress reduction?
Feel Good About You With These Simple Ideas
Feeling good about yourself and the choices you make allows you to feel a greater sense of self-worth and confidence. There are many different actions you can take to allow you to feel better about yourself.
When you choose to improve your mental health, physical health, and your decisions in general, you change all aspects of your life. By being more productive throughout the day and reacting positively to your surroundings, you will feel good about yourself and be more successful.
1. Challenge Negativity
Our minds have a very powerful way of making us feel a certain way about ourselves. When you choose to let your mind succumb to the stress of your surroundings, you will subconsciously experience negative self-talk. One of the easiest ways to reduce and challenge these feelings is through daily meditation.
Meditation allows you to observe your thoughts from an outside perspective and change your reactions to circumstances. According to Psycom, meditation for even ten minutes per day will allow you to feel better about situations around you and the way you react to them.
2. Learn Something New Everyday
There are so many different ways to learn, and many argue that whether you realize it or not, you learn something new every day. Listening to a podcast on the way to work, reading a personal development book before bed, or sitting down with a co-worker and learning about the project they are working on are just a few examples of ways to incorporate learning into your daily routine. You will feel smarter each day and as time goes on, you will feel more confident and comfortable in both social and professional settings.
3. Help Others
Science says that helping an organization, donating, volunteering, or even helping a friend out with a small task makes us feel better about ourselves. When you help someone in need, they are touched and are less stressed.
This allows you to feel satisfied and proud of yourself which puts you in a very positive emotional state.
Whether you choose to donate old clothes to a local charity, help your brother move into his new home, or make meals for the food pantry, you are making an impact on both the community and your mental health.
4. Take Time for Yourself
By taking time for yourself, you will feel a greater sense of self-esteem and self-worth. Whether it be watching your favorite show once a week, taking a relaxing bath with your favorite essential oils, writing in your gratitude journal or taking a walk by yourself, you must make yourself a priority.
As a quote by Paul Gilmartin reads, “Have compassion for others, but not at the expense of compassion for yourself.”
Although helping others can drastically improve the way you feel about yourself, you will not forget how important it is to make time for your daily routine and the things you love.
This is a great way to calm down the mind and feel satisfied at the end of the day, rather than feeling stuck in the daily routine of work.
5. Take Care of Your Health – Mind, Body & Spirit
There are so many different ways to feel healthy that must be a part of everyone’s daily routine. According to WebMD, keeping your blood sugars steady by staying away from too much refined flours and sugars will keep your energy and happiness constant.
Both eating healthy and exercising improve the way you feel about your body and the way your mind functions. By holding yourself to a higher standard from a health perspective, WebMD and many other medical platforms agree that you will feel better about yourself in every aspect of your life.
What have you found works for you to feel good about yourself and your health and fitness?
Be sure to get in touch with us with your questions and comments.
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