Are You A Modern Cave Person? Get Outdoors Today It is time to get outdoors today, and we are here to share a few ideas to help you with that. We have heard it said that people are modern-day cave people. Not sure where you live but many people in my area never have to be outdoors even if they are living in suburbia and work downtown. These people never see or feel the sunshine on their faces. Not the best plan for a healthy population. Today our topic asks the question - Are You A Modern Cave Person? 4 Ideas To Help You Get Outdoors Today. The conversation today is all about going outdoors. If you spend a lot of time in your house or your office, which as we said at the top of this post, most people do today live more like a cave person in a modern world, then our ideas to help you get outdoors today may be exactly what your brain and body need. This is when it is time to soak up some vitamin D and simply enjoy nature. Benefits of Outdoor Activities Vitamin D, is one of the top benefits of spending more time outside. The sun’s UV rays give you natural vitamin D, which absorbs through your skin. This can give you more energy and a feeling of euphoria, often making you happier and less stressed out during the day. Indulge in some vitamin D by spending time outside in the sunshine as often as you can. We suggest that you spend at least 15 - 20 minutes in the morning sun without sunscreen, sunglasses, or a big, floppy hat. This allows the sun to do what it is meant to do. Get outside in the sun to allow it to absorb into your body and get stored for your best healthy life. We do practice what we write here and get outside every morning for an hour walk before ten, no sunscreen, no sunglasses, no big, floppy hat for our best healthy life. Here is an article that will help you understand how important it is to get outside for your best life. https://draxe.com/nutrition/vitamin-d-benefits/ Another benefit of outdoor activities is that you get to enjoy nature. This is something you can be grateful for each day. Find fun and relaxing activities where you can escape the worries and stresses of everyday life, even for just a few minutes a day. Most outdoor activities are also free, which is a bonus for you. Ideas for What to do Outside Not sure how you can go outside to practice living your best life? Here are a few ideas to get you started: Take your dog for a long walk – This was mentioned in a previous post, and it is worth repeating. If you have a dog you need to take out, don’t just let him out in the backyard. Take him on a long walk every day, and you not only give the pup a nice adventure but give yourself more YOU time. Go on a hike – This is a great idea because you are getting exercise, which everyone needs for optimal health, and will release some happy endorphins as well. You can enjoy all nature has to offer on a short hike. Spend the day at the beach – Have a day off soon? Why not head to the beach. You can either go alone and bring a book or go with family or friends and still get self-care benefits. Walk around the building during work breaks – If you have a busy schedule, just take one break during work to walk outside around the building. This is a simple way to soak up a little more vitamin D and get away from the office for a few minutes to allow you to come back energized and ready to get back to work. If you can find a few minutes to yourself today to practice getting outside, you will immediately notice what an impact it makes! At least this has been our experience over the past five years getting outdoors most mornings of the week for a daily walk. You are your best advocate; if you are not taking care of yourself, it is easy to get burned out by all of life's demands. Taking even just 15 minutes a day for yourself to regroup and relax can have a profound impact on your well-being. Self-care begins and ends with you! We would appreciate hearing from you. Share any ideas or comments below. Be sure to get in touch with us and let us know how we can help you. Share your thoughts in the comments below Get in touch with us if you have questions or if we can help you. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. 
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Implement Good Practices For Your Best Fit Life Some may think about habits as we share our ideas today in our blog post 3 Types of Practices You Must Implement for Your Fit Life. We actually like to think about the idea of what we do in our day as our practices. Habits are something that can be done with our eyes closed and we feel that our life must be lived on purpose. This is why we practice every day, noticing what works and what isn't so we don't get ourselves into a rut that doesn't serve us in the long run. You see, we believe that our daily practices are what ultimately determine your quality of life. When you are consistently making healthy decisions, you are creating practices that lead to your best-fit life. When you are letting your mind succumb to unhealthy habits that allow you to forget about your stress, you are creating negative practices that lead to a lack of productivity and poor health and fitness. Implementing good daily practices can be powerful and determine the destination that we will take our lives to. Three different types of practices are crucial for a healthy and fit life and they include physical, mental, and productive practices and habits. Physical Practices Staying consistent with your daily physical practices that positively impact you will improve your health, your fitness, and your lifestyle overall. Making time to exercise and move well either by going to the gym regularly and/or workout out at home, going for walks in nature on the weekends, or going to yoga during your lunch break are all examples of ways to form essential physical practices for your best life. Physical activity is crucial to having energy, motivation, and strength to accomplish your goals and ultimately feel well and successful. If you neglect exercise, you will feel sluggish and lazy throughout the rest of the day and will likely not have the motivation you need to lead you to success in fitness and health. Exercise also allows your mind to focus on your body and take time away from the stress of your surroundings. Mental Practices Controlling your mind is the single best way to lead yourself in the direction you desire to live your best life. Your inspiration and motivation to exercise, make healthy choices, build strong relationships, and feel confident all are direct results of your mind. Meditation is a great mental practice that clears your mind and allows you to observe your thoughts. Starting with even five to ten minutes a day will allow you to be calmer throughout the duration of the day and more prepared for what life throws at you. When you develop a strong mindset through meditation and mitigating negative self-talk, you will feel more prepared to take on any challenges that come about. This means that you can wake up earlier, block out negativity, and be present in the moment. Mental practices are important to lead you to success and productivity in all areas of your life. Productive Practices To truly be productive, you must develop good daily practices with the intention that become positive in your day for you to reach your goals without hesitation. One of the most important practices that are common among successful people is waking up at a very early hour. This means going to sleep earlier to get an adequate amount of sleep. We have written many times about the importance of sleeping well for your health and fitness. By waking up earlier, you have more time to prepare for the day in the morning and can accomplish more than you ever thought was possible. Another good practice that leads to productivity and success is to set goals and write them down. It is easy to say out loud something that you would like to achieve, but by writing it down you can be specific and make it tangible. Lastly, being dedicated to self-improvement and fulfillment is a common practice among successful people. Reading and focusing on continual education is important to practice if you wish to attain success. Achieving Desired Success By understanding the three most important types of daily practices, you can create a life that fits your schedule and goals in each category. To achieve success in any aspect of your life, you must create a good practice that is attainable and bring them into your daily routine. By having a positive mental focus, you will be more inspired and motivated to create physical practices. Both mental and physical practices improve your health/fitness and reduce your risk of illness. Your daily physical practices will help you have more energy to be productive and efficient. Productivity is what ultimately leads to success and can only be achieved when all these different types of practices work alongside one another. By focusing on one change in your daily health and fitness practice from each category, you will gradually learn how to develop and implement the practices that lead to success in your life. Share your thoughts in the comments below Get in touch with us if you have questions or if we can help you. We believe walking is one of the best intentional ways to move your body well, spend time in nature, calm the mind and connect with the body. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you.  7 Ideas To Turn Worry Into Excitement Today we are sharing ideas that at first glance you may think are not related to health and fitness. We believe worry is related to our health and fitness because in our modern world worry has become a badge of honour for so many of us. It is time to take control of our worried thoughts for a more focused and stress-free lifestyle. Our topic today is Our Best Ideas To Help You Turn Worry into Excitement about Getting Things Done Everybody worries sometimes. Right now, you’ve probably even got a few worries on your mind. You might be thinking about a relationship or a situation at work, causing you trouble. Maybe you’re worried about your health or whether or not you’re going to have enough money to pay the bills at the end of the month. Whatever the case, worry happens whether we intend for it to or not. This becomes a problem, though, when worry starts to take over your life. So, what is the goal? Is stopping worrying enough to put you on an even keel, or are you hoping for something…more? What if, instead of worrying, you could become excited, then use this excitement to get more done? Let’s look at seven ways to achieve this: Be Here Now Worry has a way of trapping you anywhere but here. Either you’re worried about something which happened long ago, or you’re caught up in fretting about something still to come. Neither is going to get you anywhere. To stop worrying, you need to focus on the present. What interests you right now? Realize This Gets You Nowhere Fast Worrying stops you cold. In fact, most procrastination is caused by worrying. With this in mind, why are you wasting your time and energy worrying? Sometimes just recognizing what a waste worry is, will be enough to derail it altogether. Especially when you have better places to be. Throw Yourself into Something Interesting Worry needs your attention to survive. Get busy doing something engaging to your mind, and you’ll find you forget all about worrying. Rewrite the Script If you’re seeing everything blow up around you, maybe you should try focusing on the perceived disaster. Ask yourself how you could do things to handle the situation were it to happen. Once you have it, practice the scenario in your mind. Picture yourself handling matters. Practice Worried about something you need to do later? Having a dress rehearsal in your head will make things go smoother and keep worry at bay entirely. Ask Challenge your worry. Dig in and get to the roots until you understand your worry intimately. Ask yourself where the negativity came from. Peel back the layers until you get down into the heart of the matter. Try a New Path In the end, worry can become very attached to the familiar. Challenge yourself. Find a different way to do things. Explore where this path takes you. The main point in all of these is to enjoy the journey. This is where you find the excitement and enthusiasm, which leads to getting things done. The rest is all momentum and a whole lot of brand-new accomplishments just waiting to happen. Share your thoughts in the comments below Get in touch with us if you have questions or if we can help you. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Healthy and Fit People Develop These 10 Best Practices Discover 10 best practices of fit and healthy people, from daily habits to mindset tips, that can help you achieve long-term wellness and vitality.
Over the years we have changed our ideas from developing habits to developing good practices. Here is why. What we have learned about habits is this, the habits you think are good might just be things you have done for a long time, and they aren’t in your best interest. For example, you may think that a good habit is eating breakfast every morning however it might be in your best interest to begin the practice of Intermittent Fasting. Or another example is maybe you think that long-distance running is a good habit however it might be so very hard on your body and sprinting might be the best practice for your best life. Today we want to share 10 ideas on the best practices of fit and healthy people. It is our belief that developing good practices goes a long way to creating a fit and healthy life. Check it out and let us know your thoughts in the comments below. Practice #1: To Exercise or Not? Answer - It Is Not an Option - Healthy people get exercise on a regular basis. Now, whether that is going to the gym, working out at home, gardening on a regular basis or some other kind of good movement practice. Their WHY keeps them inspired each and every day. They practice good movement each and every day, some because they love it, and for some, it is simply necessary for good health, a great body, good mental health, disease prevention and overall well-being. Practice #2: Moderation - Healthy people understand moderation. They don’t eat whole bags of chips, and they do not regularly eat junk food. They have accepted that these foods are not conducive to their health and they are simply not a regular choice in what they consume. Healthy people enjoy an occasional indulgence, however, instead of eating a whole slice of cake, they eat one or two bites. Some may occasionally order French fries, but it is only on a rare occasion. They pay attention to portion sizes and avoid mindless eating that can lead to weight gain and other health problems. Their typical eating practice is filled with life-affirming real organic foods that support their health, improve their energy levels and prevent chronic disease. Practice #3: Setting Priorities - Health-conscious people know how to set priorities. They don’t look for excuses to skip a workout, instead, they make those workouts a priority. Exercise takes priority on their daily schedules. In fact, their workouts are scheduled just like any other important event in their lives. Practice#4: Goal Setting - Healthy people set goals that they wish to achieve. Whether it is to maintain a certain weight, to lift a certain weight, or to improve some aspect of their fitness and health level, they set goals and plan what needs to be done to achieve them. Practice #5: Set Time for Relaxation - Healthy people set aside time for relaxation and plan activities that help them to de-stress. They understand that self-care is not only about the things you do, but also about things you don’t do. Too much work, the hustle and bustle of life and everyday tension that results from a busy lifestyle must be counteracted with enough relaxation so that stress does not become an impact on good health. Healthy people understand that relaxation is a reset button, and they take the time to push that button regularly. Practice #6: Stay In Touch With Their Bodies - Healthy people are in touch with their bodies. They pay attention to what their body and their mind need as they strive for optimal health and wellness. Practice #7: Social Relationships – We believe that this is more important than ever and over the past few years it has become a must on our list. Healthy people strive for healthy social interactions and interpersonal relationships. They know that their emotional state and overall fulfillment play a key role in their health. Practice #8: Sleep - A big part of self-care is getting enough sleep every single night. Health-conscious people strive to do so because it helps them to be healthier and function at their very best throughout the day. In fact, we have heard it said that if more people began to focus on sleeping well many of our modern-day illnesses would simply disappear. This is how vital a good sleep practice is for your best health and fitness Practice #9: Hydration - Drink water - drink at least 8 glasses of water each day. Aside from flushing out harmful toxins from your body, it can also get rid of excess heat. In addition, enough amounts of water can also help you maintain your weight, prevent constipation, even help you think better. “You’re not sick; you’re thirsty. Don’t treat thirst with medication.” Dr. F. Batmanghelidj Practice #10: Breathing - Feeling stressed, overwhelmed, or tired? Need to add a little calm and relaxation into your day? Well... lucky for us there’s a way to bring calm to our bodies - and it’s all about how you breathe. In fact, you can energize or relax your body just by changing the way you breathe. Breathing well helps correct poor breathing patterns that can help pull your body out of “fight-or-flight” mode. It helps you to relax and feel more balanced. Lay down with your back on the floor (you don’t have to lay down, but it helps). Keep your knees bent, your feet hip-width apart, and feet on the ground. With your mouth slightly open and your tongue just behind your teeth, inhale slowly, feeling your chin raise ever-so-slightly toward the ceiling. Breathe in for 6 to 8 counts, nice and slowly. Next, exhale through your nose for 3 to 4 counts (half as long as you inhaled), slowly returning your head to its starting position. In just a few breaths, you will notice your thoughts start to slow down and your body begin to relax. This form of breathing helps relieve anxiety, anger and agitation, and even sleep disturbances. How About You? Start where you are. Meaning pick one practice idea and develop it until it becomes a part of your healthy day. Then pick another practice idea and practice it until it becomes a part of your health and fitness lifestyle and so on down the list. Over the course of the next year improving your health and fitness practice, you will begin to see a new you. Hey, I hope you like this post. What other topics would you like to see? Your feedback is invaluable! We'd love to hear from you! Get Your Free Copy of the Walking for Health Guidebook PDF https://bit.ly/4cLaDQZ Be sure to get in touch with us and let us know how we can help you. Mini-Trampoline Workout Fun & Stress-Free We have been using a Mini Trampoline in our training for a long time and find it to be a fun and stress-free workout. Today we will share ideas to help you Bounce Your Way To A Fun And Stress-Free Workout With A Mini Trampoline. Be sure to let us know your thoughts, ideas and questions in the comments at the end of this post. Using a trampoline can be a great way to get fit with an added touch of fun you might not find in more traditional exercise pursuits. Activities like jogging and participating in sports might be ideal for those who love to participate in those activities, or for those with that competitive edge, however, for those who like to break a sweat while they break out in giggles, trampolining might just be a good path to fitness. A few weeks ago we wrote about Mini Trampolines: The Super Fun Way To Exercise And Play - Here is the link to check it out - https://wendybottrell.weebly.com/blog/mini-trampolines-the-super-fun-way-to-exercise-and-play You might think trampolines are best left in the school gym, but these fitness tools are ideally situated in your home or garden. Available in a variety of sizes, from the mini trampolines that can be used indoors, to the larger variety more suitable for outdoor use, a short search should find you the right trampoline to meet your needs. And whether you are a fitness guru or just taking those first, tentative steps upon a healthier path, a trampoline can provide you with a great workout that will leave you energized and ready for anything. Trampolines will provide a rhythmic movement that is ideal for even beginning fitness practices. Not only does the bouncing motion offered by the trampoline allow either a tantalizing jump to new heights or a slower, more relaxing movement, but the exertion required to either hold yourself to rights or recover from all kinds of bouncy impacts utilizes a wide range of muscles, providing a workout that is easily as effective as it is fun. There are many health and fitness benefits with the practice of mini-trampoline use. We found this article from the Cleveland Clinic that you might find helpful - https://health.clevelandclinic.org/trampoline-workout-benefits/ Trampolines are as good for the mind as they are for the body. The new perspective offered by the trampoline and the fun and excitement it can provide is fantastic stress busters, rekindling in even the most overworked and overburdened nine to fiver a sense of fun and frolic that hasn’t been experienced in years! As experts recommend exercise for these stress-releasing effects as much as for the physical fitness it affords, it’s clear that thirty minutes spent on the trampoline is as good as it gets! Trampolining is a wonderful way to reach your healthy lifestyle goals. Combining exercise with good, clean fun, trampolining can help you bounce your way to a healthier you. So what are you waiting for? Jump to it! Share any thoughts, ideas or comments below. We absolutely enjoy getting on the mini-trampoline a few times per week and we also get outdoors most mornings of the week for at least a 5 K walk in the neighbourhood for our best healthy life. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Stop Procrastinating I’m not sure if everyone procrastinates, however, if you find that procrastination is an issue for you, it might be time to make a few changes in your life. We have written many times about taking tiny steps to make big changes and you can read our ideas here - How To Make Big Changes By Tiny Steps - https://wendybottrell.weebly.com/blog/how-to-make-big-changes-by-tiny-steps We have been using the idea of taking tiny steps to make big changes and it has been an important strategy we have been using for quite some time. Below are 4 strategies you can use to help yourself move out of the habit of procrastination and into the practice of taking the action of tiny steps to realize your health and fitness goals. Divide Up The Task This is one of my favourite ideas to take action in my fitness strategy. Think about when you procrastinate, you may feel you are facing a massive task that you don’t believe you will be able to finish. Begin to practice by putting a stop to this thinking by breaking up the task into more manageable pieces. For example, if you were supposed to clean your basement, resolve to clean one of the four corners each day instead of trying to tackle it all at once. If you want to exercise daily you might get out for a walk in the morning for twenty minutes and do some resistance exercise in the afternoon. This tactic can help make any task more manageable and feel less overwhelming or at least that has been my experience. Make A Deadline Now is not the time to tell yourself you will do something “later.” Instead, set a strict timeline for yourself, with sections of your goal having deadlines. This way, you know when you will be completing something. It may also help to have a small reward for yourself along the way. An example of this would be a student needing to write a four-page paper. And for each page the student completes, they would reward themselves with fifteen minutes of phone time. Stop Your Common Distractions Usually, when someone procrastinates, it’s for the same reasons each time. Like when you were going to clean the kitchen, but then you just had to watch a new TV show instead. Put a stop to this by eliminating common distractions or procrastination tactics for yourself. If the TV is a distraction for you, maybe it’s time to work in another room. Spend Time With Motivated People There is nothing quite like hanging out with someone motivated to boost your motivation. Find a friend or colleague whose motivation you admire, and resolve to spend more time with them. Or get a buddy in on your plans and decide to help keep each other motivated regularly. Either way, it’s much easier to stop procrastinating when you’ve got others around you accomplishing remarkable things! This is the exact strategy I used many years ago when I began going to the gym. I got a friend to sign up for a gym membership at the same time I did, and we went to the gym on the exact same schedule to workout. We had so much fun, met tons of people and I was able to successfully reduce my weight by almost 100 lbs. and get in the best shape of my life at that time. Overall, discontinuing your procrastination habit can be extremely difficult, but it can be done just by changing some minor things in your life. Start by dividing up the task, making deadlines, and getting rid of your most common distractions. Then surround yourself with other positive people, and you will soon find you procrastinate tasks less than ever before! Share any thoughts, ideas or comments below. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. 3 Simple Steps To Achieve Goals We have written a number of blog posts about reaching your dreams and goals quite a bit. There are simple ideas to help you reach your goals and today our idea to share with you is Actually Reach Your Goals Easily By Practicing These 3 Steps.
What we know for sure is many people create goals to get fit, lose weight, feel healthy, run a marathon for example and yet never reach their desired outcome. Mostly, because they quit too early. A question that we have for you today is: “Do you often struggle to finish the projects you start, even when you have every intention of finishing them?” Believe it or not, this is a common problem that most people face. Luckily, you can follow a few steps to ensure that you can become the type of person who finishes a project once you start it. 1. Make A Plan The first step to finishing a task is making sure you have a plan at the beginning. It needs to be a plan which you write down. A mental note isn't worth the piece of paper it is written on. You may want to jump in and start something in your excitement, but you might not realize all the work and challenges you will face. When you take the time to make a plan, this will better prepare you for the task at hand, and you'll be able to spot problems much more easily. We wrote about a simple and easy strategy here - Implement The 5 Whys Method To Energize Your Best Life that you can implement immediately to achieve your goals and dreams today. https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life 2. Take A Break The next idea might sound counterintuitive however you may want to consider it for your best results. If you find yourself getting overly frustrated or beginning to loathe the project because you've been working on it for so long, it's okay to take a short break. This break will help reset your mind and focus. You might even be able to solve some of the problems you are facing while you take this little breather. Just make sure that when you set an endpoint to your break, this way you can hold yourself to it and not just abandon the project. I was fortunate to have had a mentor teach me that it is OK to quit today as long as you begin again in the morning and I promise you this tidbit has served me well over the years. And it definitely helped me learn not to quit on myself. It just might do the same for you if you add this idea to your practices. 3. Make Small Goals and Rewards For Yourself As you plan how you will conquer your task or project, break your goal into smaller mini-goals. Then, cross them off and reward yourself as you complete them. It will help keep you on task, and you'll be able to feel as if you are making progress, even if it's small. This progress will do wonders to keep your spirits high while working on the project. The little rewards you are giving yourself will probably help too. We wrote a blog post called - How To Make Big Changes By Tiny Steps and you can learn about it here - https://wendybottrell.weebly.com/blog/how-to-make-big-changes-by-tiny-steps So next time you get excited about a new project or goal in your life, slow down a bit and make a plan, complete with smaller goals and rewards for yourself. Then, as you pursue the project, don't be afraid to take small breaks if you need to recuperate. Chances are, thanks to these three steps, you will be much more likely to finish your new goal than leave it abandoned. Share any thoughts, ideas or comments below. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Benefits of Working Out At Home We share many ideas about working out, walking and basically getting healthy through moving well. About 15 years ago we decided to work out at home rather than invest in a gym membership. Partly because we began training clients in their homes and felt it was important for us to walk the practices we were teaching clients every day. We weren’t really sure how this was going to feel for us and now all these years later realize that this was the best decision for our best health and fitness life. Today we want to share our ideas on the benefits of workout out at home for you to consider for your best life. Here’s the deal, we all know that moving well and exercising 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. As we stated at the start of this post, 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 some of our best examples of how beginning a practice of exercise at home can finally provide you with a way to manage the craziness of day-to-day life, while also keeping your body healthy and fit. Time Efficiency In our experience 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 work out for, at most, an hour. Working out at home is the solution to this issue. There is no 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 your home is your gym, everything you need is already right there waiting for you any time you are ready! Cost Benefits 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 kettlebells will still cost you less than a single years membership at many gyms. We recommend Visual Impact Kettlebells (Home Workout Program) Kettlebells training is a safe no-impact way to target fast-twitch muscle fibres… maintaining these as your age allows you to move like a younger person. Rusty Moore and Chris Lopez have created a Kettlebell Home Workout course that requires just one-single kettlebell. This is a 3-month program aimed specifically at torching body fat and sculpting the body without bulking up the thighs. This was just released in the Fall of 2020. Visual Impact Kettlebells If you are training from home, this course gets my highest recommendation. Get the complete program here 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 (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 themselves out in the mirror or their social media and the feeling that other people in the building are judging them. We’ve written previously how long it took to initially go into the gym to get a membership because of the insecurity of being young and overweight. 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 that challenges your body and improves 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. Would be great to hear your ideas for lifestyle transformation in the comments area below. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Beliefs That Keep You From Realizing Your GoalsHere at http://wendybottrell.com, we coach on mindset, improving self-discipline, creating good practices & habits for your best health and fitness life. Goals help you achieve all that you desire. Everyone has dreams, but not everyone makes their dreams into goals. You may have a few of these too. What are the reasons you tell yourself late at night to put the shutdown on making them a reality? These reasons are beliefs that you have, but that doesn’t mean they are valid reasons. Check out our blog post Implement The 5 Whys Method To Energize Your Best Life at to help you clarify your WHY https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life Today we talk about beliefs and why they aren't your friend when it comes to realizing your health & fitness goals Be sure to let us know how we can help you Join our FREE Walking Challenge HERE Tips For Healthy Change Personal change and growth can happen in many, many ways and in my recent blog post I wrote 76 Tips For Healthy Change One Step At A Time! https://wendybottrell.weebly.com/blog/76-tips-for-healthy-change-one-step-at-a-time . In this post, I simply listed the 76 ideas to help you consider making changes in your life. These are the healthy habits and practices I have created in my life during my health quest so far! Today we will dig deeper and help you with 5 Detailed Tips For Healthy Change For Your Best Life What I have found to date is that improving how I feel daily definitely translates into how I go into the world. If I feel lousy then my interactions with my world are lousy and if I feel great my view of the world is great. Have you found that to be true for yourself? Over the last couple of months and years, I have been fortunate to spend much of my time listening and learning to many experts in the health, medical, natural and fitness fields share their ideas for a better lifestyle through positive, practical change. It is empowering to listen and realize that making small daily changes doesn’t have to be difficult or challenging and everyone can do it if they set their mind to it. Today, I will share a few of the ideas with more information that might be a helpful place for you to start if you are interested. 1. Hydrate Well - “Did you know that You are not just what you eat; you are what you drink. This is why water is so important to your health. Water is the basis of all life and that includes your body. Your muscles that move your body are 75% water; your blood that transport nutrients are 82% water; your lungs that provide your oxygen are 90% water; your brain that is the control center of your body is 76% water; even your bones are 25% water. If you are committed to a healthy lifestyle, make drinking enough natural water a habit in your life. It won’t take long for you to feel the benefit. It is a free investment for your long-term health. How much water to drink daily for normal hydration: determine your body weight and divide by 2 and drink that many ounces daily.” – Dr. F.Batmanghelidj 2. Eat Real Life-Affirming Food – Food definitely plays a role in our health both Good & Bad depending on what you eat. Eating Real Food, Organic is best. These foods are alive and nutrient-dense. Creating a positive relationship with Real Food for your better health. Take the time to learn how to cook, become an expert in feeding you and your family. Learn 3 new recipes until you are an expert then learn 3 more. Do this until you have a full repertoire of recipes for your meals. By learning how to create wonderful home-cooked real-life-affirming food meals you will eliminate the nutrient-void, highly processed foods. “Food is a key component to feel good.” – Adam Hart 3. Move Well & Move daily – you have heard that sitting is the new heart disease, right? Well now is the time to move well and move daily. In fact, the human body is designed to move. Walking is a great place to begin, and this is something you can do for at least 20 minutes a day. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. You will also want to do strength training a few times a week. Resistance training either with free weights or bodyweight. Resistance training is vital to longevity and lifestyle independence. It is also important for weight loss because muscle burns more fat than long boring cardio and is better for your overall health. “Physical fitness is not only one of the most important keys to a healthy body but also the basis of dynamic and creative intellectual activity” – John F. Kennedy 4. Sleep Well – sleep is seen as a throwaway commodity, lack of sleep causes many health problems. I heard Robb Wolfe say – “if people just went to sleep earlier most illness would just go away.” The goal for sleep is 7-9 hours per night, the best time to go to bed is 10:30 pm. Begin to prepare to Sleep Well first thing in the morning and get outdoors for a morning walk, eliminate caffeine intake after 12 noon each day, eat well for dinner and practice eating at least 3 hours before going to be and get in the habit of at least an hour before you are going to be to begin dimming the lights, closing electronic equipment. Sleep is important for weight control, reducing stress & emotional eating. 5. Learn to play more - Stress, stress and more stress does not make for a happy life! We must learn how to get out and play more. Play brings joy. And it’s vital for problem solving, creativity and relationships. I have read somewhere and am not sure who wrote it however it is worth sharing here with you: “play can lead us to these sacred spaces and touch people in powerful ways.” Now, this is a reason to play don’t you think? I can share with you today that I am a different person, feeling, thinking and being at a different level because of small changes I have committed to practice over the last 20 years. Now I only share these ideas today for lifestyle transformation to let you know that anything possible for you if you clearly want it. One step at a time, one idea at a time. If you are looking for a change, here is what I will offer you in the way of an action step: take one of these healthy ideas and commit to making the change permanent in your life no matter how long it takes. Then take another idea and repeat. It really is that simple for you! Would be great to hear your ideas for lifestyle transformation in the comments area below. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Healthy Change Bit by Bit! Way back in 2014 I created a list of healthy living tips that you might find useful if you want to live your best healthy life.
You see making a small change, deciding, committing, and taking the action required until you succeed will make a difference so big for your life you will be shocked! I have realized recently this is what my success in improving my own health has come from. Small changes committed to until they are a part of my daily practices, and you can do the same. Easily! Here is what I mean. I learned many, many years ago that by simply including water in my daily health practices I would feel better. At the time water was not even a part of my day. I never drank water. I drank, tea, coffee, pop but not water. Today I still enjoy an occasional coffee, or tea yet my main beverage is water. I began adding water daily. At first it was hard to get the water into me and I had to give it all my attention to drink water each day. Yet over time it became a solid part of my day. It then was easy, and I just do it! The same has been true for each healthy living tips I have included in this list. What is critical when considering what you want to change in this year is you must take one idea at a time. Don’t create overwhelm, simply one idea, succeed and then move on to the next. I realized these are things I have learned yet I have been making these changes over my lifetime. This is how you will see your health and fitness begin to improve if you want it to. No matter where you are in life. We can always improve, feel better, think better, sleep better, exercise better, play better! Always! Check out these76 healthy living tips for your best life Which one resonates with you? Whatever it is start there. Now these are in no specific order. I wrote them as they came to me. 1. Drink water 2. Eat Organic Life-Affirming Real Food 3. Pasture beef, pork, poultry, wild fish 4. Exercise/move daily/move well 5. Get/Be strong - Lift heavy things 6. Connect with others 7. Laugh 8. Get a massage 9. Get a reflexology session 10. Get acupuncture 11. Have an organic facial 12. Be kind to yourself and others 13. Smile 14. Get most of your nutrition from real life-affirming food 15. Be a student of life 16. Ask for help 17. Share 18. Give 19. Help 20. Say Please 21. Say Thank you 22. Read real books 23. Train/Retrain your mind and body to Eat and enjoy the flavours of real food 24. Don’t even think about eating junk food 25. Learn to cook real food 26. Eat a variety of real life-affirming foods 27. Take magnesium 28. Get tested for magnesium deficiency 29. Find your inner athlete 30. Remove gluten from your diet 31. Eat good fats 32. Use organic personal care products 33. Use organic cosmetics 34. Use non-toxic cleaning products 35. Walk more 36. Don’t smoke 37. If you do smoke quit right now 38. Work with a coach 39. Teach your kids about real food 40. Teach your kids to play/exercise 41. Learn how to public speak 42. Give a speech 43. Love 44. Learn to say I’m sorry 45. Ask for forgiveness 46. Learn compassion 47. Keep your brain healthy 48. Treat your body like a temple 49. Live in this moment 50. Stop worrying 51. Enjoy 52. Play daily 53. Learn & practice how to live a healthy life it will reward you 54. Find a great doctor 55. Find a great lawyer 56. Find a great spiritual mentor 57. Learn to meditate 58. Meditate daily 59. Trust your intuition 60. Realize you are beautiful 61. Learn to give a compliment 62. Learn to receive a compliment 63. See the beauty in nature 64. Enjoy time in nature 65. Say No to Aspartame 66. Eliminate Agave 67. Eliminate High Fructose Corn Syrup 68. Eliminate Corn 69. Sit Less 70. Get your RBC tested! Magnesium levels 71. Set S.M.A.R.T. goals 72. Eat Sea Salt 73. Eliminate GMOs from your diet 74. Eliminate Wheat/Grains from your diet 75. Start a Home-Based Business 76. Drink Organic Fair-Trade Coffee Bonus Ideas 77. Practice Intermittent Fasting 78. Write daily with pen & paper There you have it. My list of my healthy living tips for your best 2022! Is there one that you feel you can grab hold of and succeed at adding it to your daily life beginning today? Go ahead, do that one! It is that simple. One step at a time. Share which of the healthy living tips is the one that you are going to start with and let me know how I can help you succeed at that? Let today be your day! Talk soon, Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Be sure to sign up here for the FREE Walking Challenge - Join our Free Walking Challenge here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Be sure to sign up here for the FREE Walking Challenge - |
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