I'm not sure if you have noticed but the world has changed. There has never been a better time to think about using the idea to practice these seven small simple steps for big life changes that we will share with you today.
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Over the past two years, I have used this time to practice the idea of making tiny changes and seeing a big change in my life. What the result has been is me living a more disciplined life, reducing my weight by about 40 lbs., getting into great physical shape and feeling better overall.

Over the past 25 years, I have been in the practice of improving and in the past two years I have taken more action on those tiny steps and the result has been bigger changes.

You see what I learned is to change it takes practicing these seven small simple steps for big life changes every single day. And for so many, that sounds too easy and so they don't even attempt to use this idea to reach their desired goals in life.

Now, these practices and habits weren’t achieved all at once. And I think this is the biggest thing that people think about when making a 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. Begin to think of change as simple tiny steps that allow you to win every day.

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 practice or habit, can go a long way toward your success in any area of your life.

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:

What if I fail?
How will I make money?
What will people think?
What if I’m no good?
What if it's not the right time to do it?
Am I ready for this?
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 commit to taking action toward what you want to achieve.

Do you want to spend the rest of your life wondering What if?

This was me 25 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 the emergency for 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 that was so high I wasn’t sure if I could climb it.

What mountains are you 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 25 years older now and in better health and I am strong physically as well as mentally. Ready for my new normal each and every day. 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-life-affirming food meal rather than junk food.

Choose one little practice and stick to it until it is a part of your day. Celebrate this first step WIN 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!

There is NEVER the perfect time to start.

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 and years will have a huge impact on how you feel.

What are small changes you can begin NOW?

Hydrate - Drink more water 

Eat Real Food – cooked by you in your own kitchen – if you are not in the habit of cooking at home we recommend learning 3 new recipes and once you are happy with your skills with those 3 new recipes add 3 more new recipes to your cooking toolbox.

Breathe – here is an article to help you with a powerful breathing technique called Box Breathing - https://www.livestrong.com/article/74944-box-breathing-technique/

Move your body more – walk – bike – do a home workout (Not sure how? Check out our resource page for the fitness programs we use and recommend here 

Sleep – the often forgotten Pillar of Wellness – poor sleep is the cause of many health issues - now is a great time to practice good sleep habits – go to bed at the same time every night, avoid bright lights before bed, sleep in a dark cool room

Journal – write about your WHY – this will help you focus on what is important to you for those challenging days and journaling will help you realize your successes as well - We wrote a blog post with the idea of helpin you get clear on your WHY - check it out here - Implement The 5 Whys Method To Energize Your Best LifeMeditate – "Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions." Source - 

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!

Be sure to get in touch with us if you have any questions or if we can help you.

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Leave a comment below and be sure to let us know how we can support you!

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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 - 

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.

Do you know what Inspires You To Keep Taking Action On Your Health & Fitness Goals? A survey once showed that the number 1 resolution that most people make on New Year’s Day is to lose weight or get fit. The survey also went on to show that this very same resolution was the one most often broken by the end of January or February.

Today we would like to share with you Simple Ideas To Inspire You To Take Action On Your Health & Fitness Goals This Year?
 
• Why do people quit on themselves so soon after getting started on their goals? 
• So why are people not able to keep at it? 
• Where did the initial excitement go? 
• Why have they wasted money on an expensive gym membership but stopped going?
 
The answer is to find your inspiration. Many think that they require motivation to stay on track when in fact they must be inspired from within to achieve the health and fitness goals they say they want to achieve.
 
Think about something you started. In the beginning, there is the initial excitement of starting something new, right?  The future seems happy with a healthy, toned and energized body.
 
However, after a few weeks it seems that the excitement dies down, and people realize that results are not coming fast, they get frustrated, they lose interest, and it all becomes mundane and even unpleasant. There is a different approach to reaching your desired goals. 
 
I have listed a few ways to help you find your inspiration to keep on keeping on. When the going gets tough, these tips will keep you going. When you don’t see the results as fast as you want, these methods will give you the patience and persistence to forge ahead.

Write down WHY you want to lose weight, get fit, build muscle, get, and stay healthy etc.

• Define YOUR strong WHY. 
• Keep asking why until you get to the real truth. 
• Why do you want to get fit? 
• Because you want to feel better and lose weight Why? 
• So, you look good, have more self-confidence and have more energy?
• Why must you look good and have more energy? 
• So, your self-confidence improves because you look good, and you feel your body is vital and energized. That is the why. 
• To feel amazing mind, body and spirit. 
• To realize an improved self-confidence.
• To feel energized each day. 
• Have the courage to keep digging till you get to the truth.

We have written about finding your WHY many times here on our blog. Check out our blog post - Implement The 5 WHYS Method as your guide to gaining your inspiration in reaching your health and fitness goals this year here - https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life 
 
Find a training partner so that each of you can encourage each other when one of you is down. This is how I began exercising years ago. A friend and I joined a gym together. We had a plan that we would work out together and we did that for over 2 years. It was an amazing experience for me for so many reasons, we had a lot of fun, and I was able to change my body from being 100 lbs. overweight to being in the best shape of my life at that time.
 

Do NOT stop. Don’t Quit On Yourself No Matter What.  If your schedule was very busy on a certain day and you do not have time for a one-hour workout, do not just skip it and feel guilty. Do a quick 10 minutes of push-ups and squats. Or maybe skipping for 15 minutes. A quick workout that leaves you gasping for air. It will make you feel better and more energized but more importantly you will feel inspired because you did not quit.
 
Recognizing when you ate something that wasn’t in your plan but carrying on. Many people get sidetracked on their diets and once they do, they just give up on it and eat whatever they want. Understand that this happens to all of us once in a while but it’s not over. Tell yourself that it’s ok and be sure that you enjoyed every single bite at that moment. Just because you gave in to temptation at the moment and had a slice of pizza does not mean you should finish the whole pizza. Tomorrow is a new day, and you have the opportunity to begin again with your plan.
 
Keep your workouts exciting. My plan includes walking, running, sprinting, mini-trampoline jumping, lifting free weights, kettlebell training and stretching. There is variety every day. Do not let your training become monotonous and predictable. This is extremely uninspiring, to say the least. Find those things that you love to do whether it is weight training, dancing, yoga, or martial arts. Do that and you will be inspired each and every time you exercise. 
 
Listen to music while training. It beats listening to your panting and gasping. Change your music often too. Music that is upbeat, catchy and with fast beats.
 
All of us go through periods when we are feeling down or just not in the mood. It is perfectly normal. The key point to note is that if you’re not in the mood for a long workout, just do a short one. Or simply get out for a walk out in nature to rejuvenate your mind, body and spirit on that day. 
 
Never stop and never give up. Read your “why” that you wrote before, whenever you just feel like quitting. Remember your “why”, and then get back on track. I had a mentor once tell me it is OK to quit for today, just be sure to wake up tomorrow and take action toward your goal keeping in mind you WHY in helping guide and inspire you to your success. 
 
What inspires you to keep going? I will share with you that it was my WHY that I created in 1999 that has kept me going all these years. I saw my mother break her hip and was in need of a full hip replacement. At that time I was about 100 lbs. overweight and I just knew if I didn’t make positive changes in my life at that time I would be my mother in twenty years. The next day I borrowed a friend's Tai Bow video and struggled to do a short exercise video. Over the next many months I was able to get through an entire video and moved on to going to the local community centre to get a gym membership. It has now been 23 years; I am in better health and fitness than I was at that time. The changes I made did not happen overnight. Yet I took it one step at a time and used my WHY as my inspiration to succeed at my goals. You can do the same. Begin with finding WHY and take action today. 

I have heard it said that Health is the New Wealth. Find your WHY today and begin the journey to your new wealth of health and fitness. It may be a challenging path and I know for certain each and every moment is worth it. We invite you to use these Simple Ideas To Inspire You To Take Action On Your Health & Fitness Goals This Year?

Be sure to get in touch with us if you have any questions or if we can help you.
 
Join me on the journey here: Subscribe to our newsletter here 

Leave a comment below and be sure to let us know how we can support you! 

Join our FREE Walking Challenge here  

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 

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.

It was just over two years ago when I began my journey into being an early riser. Before that, I disliked mornings and did all I could to avoid getting up early. I never considered that my life might be way better if I would simply get out of bed earlier. Today I want to share with you How Becoming An Early Riser Has Changed My Life For The Better. 

I did hear from most business mentors that getting up early would be so good for me and my life. Has someone told you that you should work to become an earlier riser and get up earlier every day? 

It can be annoying to hear, especially when you love sleeping in, but whoever suggested this for you is correct. Over the past two years, I have learned that there are many benefits to becoming an earlier riser. 

Check them out here and be sure to share any of your ideas, comments and questions below. 

This is what I have found when I became an early riser and how they might be the same for you. 

You, Will, Be More Productive

Whether or not you struggle with productivity, one of the best ways to be more productive is by getting up earlier every morning. What I have found is there are fewer distractions when the rest of the world is sleeping. Not to mention it will give you more time to get things done, rather than lying in bed wishing to go back to sleep! 

Getting up early gives you more productive hours during the day while you are at your mental prime rather than trying to cram activities in at the end! 

It is awesome what I get done now before the sun even rises. And because the house is peaceful I do all this productivity with a sense of calm. 

You, Will, Be Healthier

Surprisingly, getting up early has many health benefits. Not only will you be able to eat healthier and have ample time to exercise, but your mental health will also be better. Getting enough sleep and getting up at the same time every day helps to regulate your hormones so that you get better sleep. Combine this with healthier lifestyle choices, and you will be shocked by how much clearer your mind is and how much healthier you feel! 

You Can Have Time For Yourself

Do you have a house full of kids? Or maybe a job that won't leave you alone starting at eight in the morning? Getting up early can help you have some quiet time to yourself before the hectic day begins. This is also a great time to engage in whatever self-care you enjoy. This will further increase your mental health and improve your outlook on the day because you will start it by taking care of the most important person in your life—you! 

Your Performance Will Improve

Do you often struggle to perform well at work? The problem could be that you simply aren't getting enough sleep and aren't waking up early enough! When you get enough rest and start your day with a healthy self-care practice, you will be shocked by how much your performance increases. This isn't just in your professional life but your personal one as well! 

Overall, I have found that becoming an earlier riser may not be high on your list of things to accomplish, it might surprise or shock you just how much you can accomplish daily when you become an early riser.

I get up without an alarm clock which is a much calmer way to start the day. I have found a new joy in early mornings, my morning writing, studies and all that I get accomplished before the sun shines. Will you begin the practice of getting up earlier? 
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Leave a comment below and be sure to let us know how we can support you! 

Join our FREE Walking Challenge here 

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. And there is nothing better than an early morning walk to move well, get some sunshine so you sleep better and spend some time in nature before the busyness of your day begins. 

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.

Over 2 years ago I started to wake up before the sun. At first, it was a weird feeling however now I know for sure it has changed my life. The 3 ideas we share here today are exactly what has become true for me and if you give it a go you might experience the same benefits. Today we want to share 3 ideas and Recommended Formula For Success - Actually Wake Up Earlier Each Morning

A few questions for you. Has someone told you that waking up earlier will help you be more successful in life? They aren't lying. Don't believe it? Keep reading to find out more about how waking up earlier can help you be more successful in life.

You’ll Be More Productive
 
Waking up earlier leads to many positive changes in your life that, in turn, lead to success. For example, when you wake up early, you will have more time to get things accomplished before the rest of the world wakes up and starts bothering you with emails and phone calls. When you are more productive, this will make it easier to accomplish your goals, which will lead to success. See how that works?
 
Not to mention that getting up earlier will additionally help you feel motivated. Instead of struggling to get things done because you are tired after a long day of work, you will conquer your large obstacles while still having a new reserve of energy.
 
You’ll Feel Better
 
Look at the successful people in your life. They are probably happy and healthy. Well, both of these things are benefits that come from waking up earlier. If you still aren't sure, look at how many successful people like Elon Musk and Jeff Bezos claim to rise each day before the sun.
 
When you get up at dawn, you will have time to take care of your health, as well as your self-care. You will have time to eat a healthy breakfast and exercise rather than grabbing a donut from the drive-through on your way to work. Additionally, you will have time to meditate or journal—two important habits to maintain your mental health.
The combination of both of these together will keep your physical and mental well-being in check, allowing you to worry more about achieving your goals rather than having to worry about your body or mind adding stress to your life.
 
You’ll Be More Confident
 
Another key aspect to success is having the confidence to believe that you can do something. And this confidence comes when you are healthy, happy, and productive—and if you don't remember where these things come from, scroll up to remind yourself—as they come from getting up earlier in the morning!
 
So whether or not you truly believe in the health benefits of getting up early in the morning, it is the key to success. Even if you aren't a morning person, you should start setting your alarm and become a morning person today.
 
Leave a comment below and be sure to let us know how we can support you! 

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 - 

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.

Do you have big plans for many areas of your life? Big Dreams that you want to turn into a reality? This is often easier than done, especially when you don't know how to start taking action in the first place. Today we will share ideas to help you Create A Plan and Then Take Massive Action For Your Best Life

Below are some ways to help you more effectively turn your thoughts into actions, no matter how crazy they may be. 

Start By Making A Plan

Usually, when someone has a plan in their head, it can be a bit chaotic and maybe hard to see exactly how to get there. This is why you must start by making a physical, written-down plan of what you want to do. 

This will give you a better view of where to go to start. This will also help you to break your goals down into more manageable steps. Don’t think that just because you write a plan that it has to happen exactly that way either, as once you start to take action, you can come back and adjust your plan as needed. 

We made a video for you to learn about the Behavior-Based Approach to Goal Setting and Goal Achieving https://youtu.be/ELOqFZPb-fc Let us know your thoughts in the comments below. 

Stop Overthinking Everything

One of the reasons you may find yourself unable to turn thoughts into actions is probably because you are overthinking everything. The above step of making a plan should help you to clear up your overthinking a little bit as you write things down. But if it doesn't, other mental relaxation techniques like meditation, talking something out with others, and taking a deep breath can help you stop overthinking. Remember, you aren't perfect, and that isn't what you are trying to achieve, so there is no reason to fret over your mental plan being perfect. 

Figure Out What Is Stopping You From Massive Taking Action

If you've done the two above steps but still can't seem to turn your thoughts into action, it's time to figure out why. Are you scared of failure? Too distracted? Waiting for the perfect time? Any of these can hold you back as you work to make your thoughts become a reality. If you leave them unchecked, you will never be able to take meaningful action. So once you discover why you can't seem to take action in your life, work through why and eliminate it from your life so that it is no longer a reason. 

Turning your thoughts into action is often easier said than done, especially if you aren’t sure where to start and are overthinking everything. The trick is, you need to figure out what is stopping you from turning your thoughts into action, cut out the overthinking, and start following a plan that you have written down—and before you know it, your thoughts will become actions!

We wrote a blog post Implement The 5 Whys Method To Energize Your Best Life here for you - 
https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life 

Leave a comment below and be sure to let us know how we can support you! 

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 - 

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.

Today we are sharing ideas around work success by realizing that your health is your first wealth. Think about it this way. Just how much do you want to get ahead? If you are a person with a lot of big goals and huge ambitions, then maybe it’s time to take your work life to the next level.

But levelling up in any aspect of your life is hard work, and it’s going to require one very crucial element from you: Your good health.

“Good health is a crown on the head of a well person that only a sick person can see.” – Robin Sharma

Without health, you get nowhere fast.

Poor health means poor thought processes, low energy, an inability to concentrate, and a predisposition to get sick often, meaning a lot of lost time in sick days and time spent playing catch up rather than getting ahead.

This is why, if you want to supercharge your work success this year, you’re going to first have to get healthy.

To get started, try these simple tips:

Manage Your Stress
Your day is going to be stressful, no matter what. You don’t get ahead without taking on a fair bit of work and having a lot of complicated goals.

Exercise is crucial to relieving stress. It’s exercise that wipes out cortisol in the bloodstream, which is produced by stress. Cortisol isn’t bad by itself, as it helps regulate certain things in the blood that you need. But too much cortisol all the time will work against you, eroding neural pathways and changing brain function for the worse.

This is why it’s so important to keep levels under control. Regular exercise does this naturally.

Keep Your Brain Online
Stress isn’t the only thing to hurt your ability to think or make decisions.

A lack of oxygen to the brain, which comes from sitting still too long, can also make you dull, so exercise helps out here too.

Then add to this a proper real food diet to supercharge your brain function. Too much sugar or chemicals in your food can again impair your brain function. Healthy life-affirming real organic foods, especially those high in omega-3 fatty acids, do wonders for brain health and keep you thinking clearly all day long.

Increase Capacity
Ready to take on more?

You might not be if you’re not feeling well. You can’t challenge yourself or even be prepared to take on additional work or a promotion if you can’t prioritize or manage better what you have right now.

The ability to prioritize better will come from regular exercise, which helps you in goal-setting and problem-solving success.

The ability to take on more work requires enough good sleep, so you’re rested and ready for the new challenges.

And the ability to tackle creative tasks requires a diet high in healthy life-affirming real foods, so your brain is ready to think outside the box.

In other words, you’re going to find your entire body needs to be on board with your future success. There’s no doing this halfway.

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – Herophilus

Leave a comment below and be sure to let us know how we can support you!

Join our FREE Walking Challenge here 

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 - https://forms.aweber.com/form/46/118824146.htm

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 https://wendybottrell.weebly.com/healthfitnessresources.html

Be sure to get in touch with us and let us know how we can help you.

A survey once showed that the number 1 resolution that most people make on New Year’s Day is to lose weight or get fit.

The survey also went on to show that this very same resolution was the one most often broken by the end of January or February. Is this a New Year's resolution you made this past New Year?

How are you doing now that we are almost halfway through April? Let us know in the comments. Today we have 4 Simple Ideas to Use Your Inspiration For Your Best Fit Life

So why are people not able to keep at it? Where did the initial excitement go? Why have they wasted money on an expensive gym membership but stopped going?
The answer is the lack of inspiration.

Many think that they require complete willpower or motivation to stay on track when in fact they must be inspired from within to achieve the health and fitness goals they say they want to achieve.
​
In the beginning, there is the initial excitement of starting something new. The future seems happy with a healthy, toned body.

However, once the excitement dies down, and people realize that results are not coming fast, they lose interest and it all becomes mundane and even unpleasant.
I have listed a few ways to help you find your inspiration to keep on keeping on.

When the going gets tough and you feel like quitting, these tips will open up new viewpoints for you in finding your inspiration.

When you don’t see the results as fast as you want, these methods will give you the patience and persistence to forge ahead.

Write down YOUR WHY. Ask yourself why it is you want to lose weight, get fit, build muscle, get, and stay healthy etc. Define YOUR TRUE WHY.

Keep asking why until you get to the real truth. Why do you want to get fit? Because you want to feel better and lose weight Why? So, you look good, have more self-confidence and have more energy? Why must you look good and have more energy? So, your self-confidence improves because you look good, and you feel your body is vital and energized. That is the why. To feel amazing and self-confident. To feel energized each day.

Keep digging till you get to the truth. We wrote about the 5 WHY Method and here is the link to go through the ideas for your best life. https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life

Find a training partner so that each of you can encourage each other when one of you is down. This is how I began exercising years ago. A friend and I joined a gym together. We had a plan that we would work out together and we did that for over 2 years.

It was an amazing experience for me for so many reasons, we had a lot of fun and I was able to change my body from being overweight to being in the best shape of my life at that time.

Do NOT stop. If your schedule was very busy on a certain day and you do not have time for a one-hour workout, do not just skip it and feel guilty.

Do a quick 10 minutes of push-ups and squats. Or maybe skipping for 15 minutes.

A quick workout that leaves you gasping for air. It will make you feel better and more energized but more importantly, you will feel inspired because you did not quit.

Keep your workouts exciting. My plan includes walking, sprinting, lifting weights, and stretching.

There is variety every day.

Do not let your training become monotonous and predictable.

This causes you to lack inspiration and motivation.

If you get here go back to FINDING YOU WHY and grab the pen/paper to write down Your WHY with the 5 WHY's method https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life. It is completely worth the effort.

This is what I did over 25 years ago, when I was 100 lbs overweight, out of shape, exhausted and living an uninspired life. Today my WHY inspires me every day.

Leave a comment below and be sure to let us know how we can support you!

Join our FREE Walking Challenge here 

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.

I our modern world of go-go-go and all that the high stress of living today causes the mind, body and spirit we want to share our ideas on the topic of Practice These 5 Habits To Help You Boost Your Brain Power. Practicing keeping your brain sharp for your entire life is the most important thing you can do. 

Habits can be wonderful things. While most people think of habits initially as bad things you need to conquer, good habits are the ones keeping you on track, like reminding yourself to brush your teeth every morning or to drink water throughout the day.
 
Did you know there are habits you can add easily to your daily routine that will boost your brain power? Let’s look at five changes you can start making today and get you on track to creating the best version of yourself.
 
1. Sleep
This one should almost go without saying. Sleep is how you recharge and prepare yourself to face the new day. What you might not realize is sleep is what helps you to process your day. Without deep sleep and the dream state, you would never be able to deal with whatever trauma you went through during your waking hours. By getting enough sleep, you’re hitting the reset button on your brain, allowing it to work through the rough stuff so you can start the next day with a clean slate.

To help you sleep we recommend - Pure Sleep by Cliff High - Clif High's PureSleep is a proprietary blend of ingredients created to promote restorative sleep. This non-habit-forming sleep aid is gentle with no hang-over effects the following day. The formula promotes digestive well-being and facilitates a smooth entry to sleep. Waking fresh and energized for the day ahead with every use, the Pure Sleep formula will not build up in the system nor affect daytime performance.- https://bit.ly/3xcWf1p
 
2. Get Up When the Sun Does
Pay attention to Circadian rhythms. By starting the day at dawn, you’re putting your body in sync with the world around you. People who are out of sync are those who experience all manner of problems, from obesity to depression. To keep your mood stabilized, start the day early, and go to bed when it gets dark.
 
3. Use Fish Oil
If you’re not into eating a lot of fatty fish in your diet, a fish oil supplement will give you the Omega-3s so crucial to your good health. That is what’s needed to repair your brain cells, with the added benefit of guarding you against memory disorders such as Alzheimer’s.

We recommend Jigsaw Alaskan Cod Liver Oil™ from sustainably sourced, line-caught, MSC® certified codfish in Dutch Harbor, Alaska provides important Omega-3 fatty acids, Pro-Resolving Mediators (PRMs), and naturally occurring Vitamins A & D to promote immune health, brain health, eye health, and circulatory health.* https://bit.ly/3DMPPaF
 
4. Practice Mindfulness
You might already know meditation will help you reduce stress, and give your brain a break. Were you aware meditation is also responsible for stopping loss of brain cells and even reversing the effects of aging? Meditate for at least 5 – 10 minutes every day to see a positive benefit.
 
5. Do Weird Stuff
To grow new connections in your brain and keep your neurons firing, you need to challenge it regularly. Take up a hobby, learn a language, or try something new for a definite jumpstart to get your brain going. Even doing the same old routine in an alternative way can have a positive benefit. So, brush your teeth with the opposite hand or try going a different way to work to jump-start the process.
 
As with any habit, the key is to do these things every day for the best benefit. Boosting your brain power is very simple. Commit to building new habits and practices  starting today. After all, there’s no time like the present!

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. 

Join our FREE Walking Challenge here  https://forms.aweber.com/form/46/118824146.htm

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.

Do you ever feel that patience is a challenge in your life? I know for sure it is for me. It has me thinking about what this is all about and what I can learn from the practice of more patience in my life. Today I would like to share ideas on Why We Struggle with Patience and How To Be More Patient Today. 

Here is one idea about a lack of patience. The alarm fails to go off, so you oversleep. Now you are late, and you have a flat tire to make things worse. You know that if one more thing happens, you might explode with some expletives that would make a sailor blush. 

Especially in our modern world, it seems that every day, we fight to maintain a sense of calm as the world around us pushes our patience buttons. We may have heard that patience is a virtue, but why is it so hard to be patient? What factors play into our ability to let go of our frustrations and let things roll off our backs? 

6 Reasons People Are Impatient
​
Our fast-paced society has us frustrated over small things. Even though we feel we must learn how to be patient, we all still struggle, and here’s why:

1. Our habits are disrupted. Habits offer comfort. They give us a sense of calm in a chaotic world. We become impatient when something comes along and disrupts our typically scheduled patterns.
2. Things are important, but time is running out. You have an important meeting. While you left with plenty of time to get there, delays occurred. You may have a flat tire, or there is an accident on the highway. As the clock hands move closer to the appointment time, your patience grows thinner and thinner. 
3. Other people succeed, and we don’t. The comparison trap can cause much upheaval in your life. Seeing others succeed in pursuing their goals while you are stuck in a rut has caused jealousy and some impatience on your part.
4. We feel overwhelmed. Having too much to do leaves many of us feeling overwhelmed. So, we move from task to task, working fast and efficiently until someone comes along and tips the apple cart. Now things are stalled, and patience is lost.
5. We don’t see results as fast as we think we should. Let’s say you want to lose weight. You research methods and choose to eat healthier and exercise. You start out great and drop seven pounds your first month. Then you lose two; then none for several weeks. When progress stalls, it is easy to grow impatient. What is worse for so many is that impatience causes them to quit. 
6. We are tired and hungry. Anytime you are tired, you are likely to lose your patience with others fast. Being hungry has the same effect. 

Recognizing why we become impatient is the first step in pursuing a happier life filled with patience. Consider which of these reasons play the most significant factors for you, and then learn how to combat impatience.

How to be more patient

Over the past 25 years, I have been practicing improving. 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 health and fitness practices weren’t achieved all at once. And I think this is the biggest thing that people think about when making a change. It is about small daily actions over time that allow you to realize new and better habits as well as practices. Notice how this has been over 25 years. That is patience and here is how I came to realize how vital being patient is to the overall quality of my life.  Maybe it will be the same realization for you. 

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. For many, if they do begin it is a short period of time they have quit because they don’t think they see the results. 

Believe it or not, you can bring your ideas to life without changing everything at once. This idea was a good learning because it helps get a WIN and eliminate impatience. 

It's that first step that can move you in the right direction. Small things, such as building a new habit, or a new practice can go a long way toward your success while eliminating feelings of impatience. 

Why Taking the First Step Is the Hardest When Eliminating Impatience? 

No matter what you're trying to achieve, taking the first step can be mind-wrecking. You might think: 

• What if I fail?
• How will I make money?
• What will people think?
• What if I’m no good?
​• What if it's not the right time to do it? 
• Am I ready for this? 
• How long will it take? 


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 the emergency for 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 that was so high I wasn’t sure if I could climb it. What mountain are you 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. And the change that we begin when we are changing our health and fitness is a journey. It is not going to happen in one day. There are many aspects and they take time to move through. This is important to realize and have kindness and patience for yourself in that journey. 

I am now 25 years older and in better health and I am strong physically as well as mentally.  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. I call it taking the WIN for yourself each day. Every success you acknowledge helps eliminate impatience. 

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 practice 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 WINS can you achieve today? 

• Hydrate - Drink more water 
• Eat Real Life Affirming Food – cooked by you in your own kitchen – if you are not in the habit of cooking at home, we recommend learning 3 new recipes and once you are happy with your skills with those 3 new recipes add 3 more new recipes to your cooking toolbox. 
• Breathe – here is an article to help you with a powerful breathing technique called Box Breathing – check it out here 
• Move your body more – walk – bike – do a home workout (Not sure how? We use and recommend The Home Workout Revolution System – https://bit.ly/3r74kRtbit.ly/3r74kRt
• Sleep – the often-forgotten Pillar of Wellness – poor sleep is the cause of many health issues - now is a great time to practice good sleep habits – go to bed at the same time every night, avoid bright lights before bed, sleep in a dark cool room – If you are out of practice in sleeping well we recommend Pure Sleep - https://bit.ly/3xcWf1p
• Journal – write about your WHY – this will help you focus on what is important to you for those challenging days and journaling will help you realize your successes as well – We wrote a blog post to help you with your WHY and you can read it here https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life 
• Meditate – We have been a fan of Kelly Howell for many years and have practiced her meditations on YouTube for a long time. Check her out on YouTube if you want to practice guided meditations. 

We believe that patience will help you achieve anything in life. Realizing this and continuing on your desired journey, enjoying each moment, taking small steps and allowing yourself to get the WIN, while not quitting is the best feeling ever. Will you begin the practice of moving through impatience and using tiny steps as your process? 

Leave a comment below and be sure to let us know how we can support you! 

Join our FREE Walking Challenge here  

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 - 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
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.

Two years ago, I started waking up earlier in the morning for the first time in my life. I was waking up at 5 AM consistently and what I found was it was quite enjoyable for me. The house was quiet, and this made it much easier to get a lot of things done without interruption. I found that waking up earlier is a great way to increase my discipline and become more productive. It might be the same for you if you are considering adding a new practice to your life. Check it out and be sure to let us know your ideas, thoughts and questions in the comments below this post. 

My experience has been that waking up earlier isn't always easy, however, we will share our best ideas that actually will help you to be able to wake up earlier. 

1. Wake Up at the Same Time Every Day

The first few days that you start to wake up earlier will be hard no matter what you do. But, if you develop a practice and wake up at the same time every day, you will find over time that it becomes easier and easier for you to wake up early. 

Your body thrives on a routine when it comes to sleep. It produces melatonin at a certain time that helps you fall asleep faster and stay asleep when you do. If your body knows when you will go to sleep each night, this can help it to produce the right amount of melatonin and stop when it is time for you to wake up. 

Can Melatonin Supplements Improve Sleep? From the  website: 
“It is well-established that melatonin produced by the body plays a fundamental role in getting quality sleep, so it’s natural to consider whether melatonin supplements can be used to address sleeping difficulties.

Research to date has shown that melatonin supplements may be useful in certain situations for both adults and children.”

Pretty cool, huh?

2. Put Your Alarm Clock Far From Your Bed Or Better Yet In Another Room

If your alarm is your phone, it can be all too easy to reach over when the alarm goes off, shut it off, and continue to get a little more shuteye. Instead, it's time to leave your phone across the room. That way, when it does go off, you will have to get out of bed to shut it off. It would help if you also made your alarm a sound you like so that you aren't cringing and diving to shut it off the moment it goes off. 

3. Plan Your Mornings

Everything is more fun with a plan, and it is time to do the same with your mornings! Make a plan that you are looking forward to, so you don't dread getting out of bed when the alarm goes off. 

Your morning must include some good things for your health, like quiet time, meditation and exercise, for example. Think about it this way, getting out of bed for a calm smooth morning than getting out of bed to rush to work without breakfast! Be sure to write down your plan for your morning so you can see right when you wake up all the exciting things you have to look forward to! 

Overall, learning to wake up early isn't the easiest for so many and we feel it is a simple mindset shift. 

Still, if you start by getting up early every day, placing your alarm clock in another room, and planning your morning, you'll likely find that eventually these simple shifts in how you practice waking up, you will be looking forward to getting up early every day! Well, that has been my experience at least. 

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. 

Join our FREE Walking Challenge here  

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.