There seems to be a lot of information today on the subject of brain power. A quick search on google brings up 1,670,000,000 results. Whoa, that is a lot of information, yet memory issues and Alzheimer/Dementia continue to increase worldwide. Have you ever considered exercising your brain? Now might be the perfect time to think about this idea and more importantly take action so you don’t become another statistic. 

Giving your brain a good workout isn’t quite as simple as getting up and taking a walk, yet it can be a good place to begin. There are, however, many activities that will help your cognitive skills and keep you from having age-related memory decline. Start with giving your brain something new and exciting to do, the more complex, the better. The magic happens from there. 

Why bother? People who take part in an activity designed to boost brain power experience these long-term benefits:

You Enjoy a Life with Less Stress
Stress is the #1 reason for poor health and productivity. By reducing stress now, you will feel better in your day-to-day life, you’ll live longer, and you’ll have fewer health challenges. 

We’ve heard it said that 8 out of 10 people go to their primary health provider for stress-related issues. This is why learning how to reduce stress is so important to overall health and wellbeing. We wrote about How to Relieve Stress with Walking here that you might find helpful 


You Find You Experience Fewer Memory Lapses
Having a memory which can stand up to the rigours of aging is one of the most important reasons to stimulate your mind now. If you don’t begin now, by the time you reach the age of 85, you stand a good chance of experiencing memory loss – 35% of people do. 

Putting the work in now builds for better brainpower later. This is not a health issue that has to be and it certainly is something to begin thinking about right now. 

Some ideas to help with brain power are learning a new language and exercises that you enjoy like, walking, dancing, or yoga for example. Practice good sleep by getting to bed before 10:30 pm each night, eat well, avoid sugar and highly processed junk food and choose life-affirming real organic foods cooked in your own kitchen and enjoy eating around your dining room table. We wrote about sleep here to help you improve this area of your health and wellbeing.  

Your Mood Stays Positive Longer
A brain well-fed with interesting stimuli is engaged continuously, meaning there’s a pleasant influx of positive brain chemicals such as dopamine and other endorphins enhancing your mood constantly.

You Can Concentrate Better 
Being able to maintain focus for more extended periods is incredibly essential, especially when you’re planning on staying actively employed past age 65. Making your focus sharper then becomes crucial toward doing so. Begin a practice of meditation to help you here. 

You Feel More Inspired and Motivated
Inspiration and motivation lead to productivity. If you want to get things done, you need your brain chugging along to keep your discipline strong. Without inspiration and motivation, it’s challenging to force yourself to consistently complete tasks. And why on earth would anyone want to force themselves to consistently complete tasks. Finding the inspiration for life leads to taking action with those activities that make your heart sing. We wrote about 
Powerful Ways To Inspire Yourself To Move More here - https://www.wendybottrell.com/blog/powerful-ways-to-inspire-yourself-to-move-more 

You’re More Creative
Raising brain power means raising intelligence levels. With this comes more flexibility when it comes to mental challenges and finding those outside-the-box solutions to problems. 

You Have Better Reaction Times
Many people believe that as we age, we slow down, and it doesn’t have to be this way. It’s for this reason that older drivers are forced to give up their driver’s licenses. If you want to pass those driver’s tests and keep your independence, having a quick reaction time is crucial. Practice now to keep your brain sharp. We found this article for more information to practiceSeven ways to improve your reflexes here 

You’ll Have Less Vision and Auditory Problems
Believe it or not, even these areas benefit from challenging your mind regularly. 

Remember, the crucial thing you need to know in how to challenge the brain is to give it a novel experience, and to ask it to perform complicated tasks requiring deep reasoning skills. Whether you play games, learn a language, or take up a new hobby, there are numerous ways to keep your mind agile. Engage your brain regularly, and you will be experiencing the benefits for years to come.

Share any ideas, comments and questions below. 

Learn more about us here – http://wendybottrell.com

We invite you to check out our resource page here 

We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - 

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 - 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.

Living in perfectionism is impossible and yet we all have moments where we fall into the perfectionism trap. For some of us, this might happen a lot. For others, it's reserved for those special occasions where we have a project where we can't rest until we get it right. Exhausting, right? Today we want to share ​5 Powerful Steps To Help Defeat Perfectionism For Your Best Life

While occasional super-attention-to-detail is okay, it’s when we make perfectionism a way of life that it becomes a problem. Those are the times when we finally need to take charge of our lives and learn how to let go.

Use these steps to defeat perfectionism:

Start at the Core
Why are you so wrapped up in perfectionism? Are you truly trying to become a better person somehow, or are you just trying to impress someone else or meet expectations from those around you? Neither of these reasons is very healthy, and both need to be addressed.

Drop the “Should”
This is an important step for sure. The moment you start using this word in a conversation, especially regarding your action, you're already driving yourself crazy. Remind yourself you don’t need validation from anyone. You’re good just by being you.

Rewrite the Script
What are you telling yourself as you throw yourself into perfectionism? Do you think this is the path to success? Or do you have other unrealistic expectations of the outcome? Here's where you switch up your self-talk to get out of any negative spaces and unrealistic outcomes.

Drop the Comparisons
Speaking of self-talk, just who are you holding up as role models? Has this too become unhealthy, going from "I want to be more like them" to "Why can't I have everything they do?” Wouldn’t it feel better to celebrate where you are right now and all the effort you’ve been putting into things?

Show Some Mercy
Perfection never allows for excuses. If you can't succeed, you're automatically a failure. By chasing imperfection, you learn the value of self-forgiveness and the ability to let go of your mistakes in favour of embracing the lessons you can learn from them.

You wouldn’t think these steps are all so very important at first glance. After all, is chasing imperfection worthwhile?

The answer is a resounding, "Yes!" Perfection is what pulls us away from others and gets us so tangled up inside with worry and stress about getting things right; that we negatively impact our mental and physical health. 

With this in mind, isn’t it time to let go, relax in the moment and enjoy life once and for all?
 
Share any ideas, comments and questions below. 

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

Learn more about us here – http://wendybottrell.com

We invite you to check out our resource page here 

We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - 

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

Join our FREE Walking Challenge 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 - 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.

Do you ever feel frustrated that you aren’t finishing what you start? Maybe you are setting goals and quitting before you see them through. Well, if that is you this post might help. 15 Tips To Help You Finish What You Start For Your Best Life Check it out and be sure to share any comments, ideas or questions below. 

Let's face it; sometimes, you do want to finish what you started. Those great big, interesting goals are the things that can change lives when you reach them. So how can you act with persistence and get things done even when the world pulls you in all directions?

Tips to Help You Finish

Sharpen the Vision
It’s impossible to finish anything when you’re not clear what the eventual goal is. Take a few minutes and examine the project you have in mind. Can you visualize the outcome you want?

Be Fully Committed
Once you have a clear idea of where you're going, ask yourself why you're doing this. What motivates you? What about this excites you? Hold onto these thoughts and make a verbal and written commitment to this goal. And yes, saying it out loud does make a difference! We have written a blog post to help you develop a clear WHY - Implement The 5 Whys Method To Energize Your Best Life - https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life 

Create Your Space
Here’s where you need to set up where the magic happens. Wherever you choose to work, make sure you’ve reduced distractions. 

Make Temptation Impossible
This is crucial no matter what the goal. If you have a project you need to dig into for work, it might be you need to turn off your phone or put it in a drawer for a bit. If you're working on your health, this is where you get rid of the cookies from the cupboard. Make it as difficult as you can to throw off your progress.

Organize
Do you have the tools you need to start? Now is the time to assemble them if you don’t. This is also a good place to get any research done you might need. Once you’ve got the materials, take a few minutes to create a game plan. What’s the goal for today? What do you need to get done for the next milestone? This must be laid out in simple, bite-sized pieces of work.

Set the Stage
Do you work better with peppy music? Does it help to listen to an inspiring podcast before you begin? Do you have a mantra or affirmation you use to put yourself in the right mindset? You tell your brain you're ready to work now and get things done by creating a practice before work. Do this often enough, and you'll turn this practice into a trigger that puts you in the perfect headspace instantly, which is important in creating the necessary momentum.

Start Early
If you can, begin working as early in the day as possible. Studies have shown an earlier start to the day is crucial to success. This is important even if you're not what you would term a 'morning' person. Why? The longer you wait to start your day, the more likely you are to put off beginning until tomorrow. Also, if you jump in early, you're going to feel amazingly productive by lunch. 

Be Impulsive
Once you have everything in place, start without thinking about it if you can. Too often, we stall out because we don't feel ready. Once you've organized your materials or workspace, though, there's no point in holding back.

Blast Through for Five Minutes
This launch should be quick and fast. Tell yourself you’re just going to test the waters and throw yourself in wholeheartedly. You have a plan. All you need is to work it!

Single Task
Do not be multitasking when you plunge into this project. You’ll only be distracting yourself and muddying things unnecessarily. Put all your attention on what you’re doing.

Find the Flow
If you’ve ever been in a flow state before, remember how this felt. Recreate this feeling as you work. Sink into it and enjoy the sensation of everything coming together while the outside world melts away.

Keep the Momentum
No matter what, hold your momentum even if you don't have a solid flow state. Forward progress is still progress, no matter how slow. Keep putting one foot in front of the other.

Give Yourself a Quitting Time
You can't work endlessly. To avoid burnout, know when to finish for the day. Otherwise, you'll crash and burn, making it harder to pick up again the next day.

Set Up for Success
How do you want to begin again tomorrow? For example, some writers will write the first sentence of the next chapter before quitting for the day so they can jump right in easily. What would help you? Layout your workout clothes set out materials, and do whatever you need for a successful start the next time you settle into work.

Believe In Yourself
As you keep working, remember this very important thing: You have everything you need to succeed. Just the very fact you’re working to achieve your dreams makes you amazing. You’ve got this!

By putting these ideas into practice, you're going to find it easier to feel inspired, build momentum and keep it to the end of the project. No more will you be distracted by something quick and easy. Instead, you'll be too interested in what's meaningful and significant to you. 

And when you get there? You can take pride in the fact you've not only reached your goal, but you've mastered diligence once and for all, meaning you have all the tools you need to jump into the next project and the one after that.

Now that’s powerful stuff!

Share any ideas, comments and questions below. 

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

Learn more about us here – http://wendybottrell.com

We invite you to check out our resource page here 

We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence 

Leave a comment below and be sure to let us know how we can support 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 https://forms.aweber.com/form/46/118824146.htm   - 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.

​

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.
 
Did you know that walking is the most popular physical activity in the world? And the health benefits of walking are many, for example – benefits the heart, can help lower blood sugar, boosts the immune system, boosts energy, improves mood and extends life to name a few.
 
In 2017 I began the daily practice of walking and in one year I walked over 3 million steps. It was an amazing experience that I continue to this day. In fact, I just got in from my daily walk.
 
If you want to get healthy, feel your best, boost your energy, and manage your weight, walking is one of the best forms of exercise to do all that and more.
 
Walking is easy, free (or inexpensive), can be done just about anywhere, and provides both physical and mental health benefits.
 
Keep reading to learn all the reasons why you should be walking for your health.
 
 
Health Benefits of Walking
 
Here are some of the top health benefits of adding walking to your regular workout routine.
 
 
The Many Health Benefits of Walking Every Day
 
No matter what your health status, weight, or goals are, there is always a good reason to add walking into your regular routine. If you can, try to walk for at least a few minutes a day, as it has so many different health benefits for you.
 
 
Walking is Amazing for Your Heart
 
To start with, one of the best health benefits of walking is that it helps to improve your heart health. When you walk, your heart starts pumping more, allowing you to flex those muscles and pump more blood to your muscles. This helps to strengthen your heart and keep it healthy. You will also notice that your cholesterol and blood pressure go down with regular walking, which can also help to improve your cardiovascular health and reduce your risk for both stroke and a heart attack.
 
 
You Will Burn More Calories
 
As an added bonus, walking more is going to mean burning more calories over time. The amount of calories you burn depend on a lot of factors, so don’t expect to burn 1,000 calories in a simple, 30-minute walk.
 
First of all, your body and how in shape you are will determine calories burned. This includes your current weight, stamina, and heart rate during the workouts. Next, the speed at which you walk, the terrain, and the incline are also factors to keep in mind.
 
Wearing a fitness tracker is the best way to know how many calories you are burning during your walks, and can help you keep track of your heart rate when your walks change.
 
 
It Helps with Joint Pain
 
If you struggle with joint pain, from bad knees to arthritis, walking can help tremendously. Walking can help to lubricate your joints, which is going to keep them from being too stiff and sore. Building the muscles in your legs around your knee joint also helps a lot with joint pain from arthritis, which is also another benefit of walking more often.
 
 
Walking Encourages Other Forms of Exercise
 
One of the more unique benefits of walking is that many people get inspired to try other workouts as well. It is very common for people to start their fitness routine just with short walks. Maybe you walk at the park with your kids, or start a morning routine of walking on a treadmill at home. Before too long, you will notice that you feel healthier and stronger, and want to do more. You try yoga or pilates, join the gym, go for jogs or runs, or start weight training.

Be sure to let us know how you allow The Health Benefits of Adding Walking to Your Regular Workout Practice impact you for your best life in the comments below. 

Get in touch with us and let us know how we can help you. 

​Learn more about us and what we believe in at https://wendybottrell.com

Check out our Resource page for more information on our products and coaching here

 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. Sign Up Here

We are living in challenging times and yet we don’t have to feel like life is spinning out of control. It was just a few months ago that we did feel that life wasn’t in our control and began to look at ways to make changes to put us back in the driver's seat of this game called life. Today we would like to share our Top 10 Ideas To Get Back In The Driver's Seat Of This Game Called Life, and ultimately, your success. 

“Most people consider life a battle, but it is not a battle, it is a game.” ― Florence Scovel Shinn

1. Do Something You Are Afraid Of

There are two definitions of FEAR that I have heard over the years. 1. False Evidence Appearing Real & 2. Face Everything And Rise. We get to decide each day which means we will attach to our fear. If we accept the first definition of Fear as a major control factor in your life, you let certain fear control you, and this will challenge you to accomplish your dreams! This is why you must face everything and rise to do the things you are afraid of, no matter what they may be. If you are afraid of meeting new people, then put yourself in a situation where you have to do so! When thinking about your health and fitness the same principle applies. Run that marathon, learn to cook at home if you are afraid to learn to do this, play a sport, learn about nutrition or any of the other important aspects of living well. 

2. Have A Savings Account

Finances are an important part of a healthy life. Many people are just one mishap away from financial disaster. This means that they often can’t do some of the things that they want or take any risks because their finances have control of their life. Don’t let finance control your life any longer, get a savings account and start putting money into it each and every month. This way if a challenge does hit, you will remain in control of what happens next! 

3. Quit Social Media

Social media is changing extremely fast these days. Social media can be a great tool for keeping in contact with friends, but it can also promote jealousy and feelings of inadequacy. If you really want to take back control of your life, then you need to stop spending time on social media. It will help you to feel better about yourself and more in control of your life. 

4. Keep Yourself Organized

Getting and staying organized will be vitally important when you make the commitment to live in a more disciplined way. We have found that by being in the driver's seat of our life we are in control. We do know that there is nothing like a little, or a lot of a mess, to make you feel as if your life is spinning out of control. Making every effort you can to keep your workspace and living space clean and organized is a wonderful way to feel in control. Not only will this save you time and energy in the long run, but when someone asks for something, you will know exactly where to get it from—which will put you back in control! 

5. Be In Control of the People You Spend Time With

Do you constantly find yourself hanging out with people that you would rather not be spending time with? This can definitely make you feel as if you’ve lost control of your life. Remember, you decide exactly how you spend your time and who you spend it with. If someone doesn’t make you feel good about yourself, then cut them out of your life! 

6. Exercise

It was important to share the idea of getting and staying organized before we shared the idea of exercise here. We know that for many people physical activity can be monumental when it comes to regaining control of your life. This is because what is going on inside the body often shows on the exterior of the body as well. Exercise and physical activity are so important for your overall good health and wellbeing. We believe that daily exercise is great for the mind, body, and spirit. Do physical activities that challenge you and watch how your body begins to change—you will absolutely love the way you feel when this happens! If you are at the point where exercise is a monumental challenge begin with walking each and every day. Join our FREE Walking Challenge and begin to practice moving well. 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.

7. Make A Daily Success List

Rather than make endless to-do lists that we have been taught to do, consider making a daily success list. What you will want to do is plan your day and then as you go through your tasks for the day no matter how big or small write them down. Whatever you want to do and then do it write it down. This daily success validation list is an idea we learned from a mentor a few months ago. What we have found is our daily inspiration and motivation have been improved. We are getting way more done in our day and yet the most important thing is we feel better about the accomplishments we make by the time we get ready for bed. The point of this idea is to validate every success. This is a way to begin to see more and more successes in your day. The more success you validate the more successes you will begin to see. 

8. Learn to Say No

It can be difficult in life when someone asks you to do something that you would rather not do but you aren’t exactly sure how to say no. This is why learning to say no is so important when it comes to taking control of your life. If you can say no to something you don’t want to do, this is a powerful feeling which keeps you in control of both the things you want to do and don’t want to do! And saying NO opens life up to all the YESs you are ready for. 

9. Go On a Solo Trip

For many years in my previous career, I travelled for business by myself. I would spend at least a week a month away on the road making sales calls. At that time I did not know that there are several people out there in the world that have a fear of doing things alone. This keeps them under the control of others as they always have to find someone to go with them when they want to do something. Put a stop to this practice. Do you have a dream trip you’ve always wanted to embark on? Go for it! There is no time like the present and no reason not to do it solo! 

10. Consider Every Action In Your Life as a Choice

One of the major aspects of feeling out of control is feeling like you didn’t have a say in your life when bad (or good) things happen. To remedy this, start thinking of everything in your life as a choice. This means that nothing just happens to you, rather you have a choice in every single aspect of your life. This will leave you feeling more in control and better able to combat hard times that may come your way. 

Life can feel challenging when you don’t feel in control of it. Use any or all of the above tips to take back control of your life, and your destiny, today. You won’t regret it, and you will love how you feel once you are back in control. 

Share any ideas, comments and questions below. 

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

Learn more about us here – http://wendybottrell.com

We invite you to check out our resource page here 

We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - 

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

We write and share ideas on making a change here on our blog and today we continue to share ideas to help you make changes to your health and fitness this year. 

Maybe you are at the point where you are thinking, That's it. You've had it. You may be thinking that your health and fitness are just not going as well as you'd like. It's time for a change, a Fresh Start if you will. But how do you know where to even begin? Especially if you're still neck-deep in a life you want to escape.

It’s simple. You start by asking yourself these five questions:

What Are You Looking For?
Too often, what we're thinking is a change in our life is nothing more than a dressed-up version of the old. To avoid falling into this trap, begin by looking for real and actual change. Start by asking the hard questions: What do you want out of life? What would you need to do to attain this? What's one positive change which would place you closer to your goal?

How Many Risks Are You Willing to Take?
Making a fresh start will demand a certain commitment from you, which manifests in how much of yourself you’re willing to put into the project. If you’re not willing to risk a new way of life, or much in the way of change, you’re not going to have much success. This might be a hard thing to read however it is up to you where you begin and how you move toward the fresh start or changes you desire. 

What is Different About the Goals You’re Proposing
If you're looking for a change in your life, there has to be something 'new,' or you're not starting over at all. You are merely continuing what you've been doing all along. What is the thing you haven't done before? This is a juicy question to help you with your health and fitness goals. What haven’t you done before when it comes to improving your health? Or your fitness? Pick one of those new ideas and begin. Plan. Do that now. 

What Are You Giving Up?
A new beginning means something else is ending. What are you leaving behind? This can be a scary thing to think about. For example, when I gave up gluten over ten years ago for my best healthy life it took some time to make this commitment because I knew once I started down this path, how I ate would be forever changed.

It was a bit scary, I wasn't sure if I would succeed and what I know now it has been one of the best decisions of my life.

Keep in mind the answers to the question don't necessarily imply you need to abandon every aspect of your past. Sometimes we're leaving behind only a small part of our life that hasn’t served our best interest at all.

Are You Truly Ready to Let Go of the Past?
This last question can be hard because you might not know the answer until you've begun. Every fresh start is doomed to failure if you're weighed down with a lot of baggage from the past. At the very least, though, it helps to have a positive attitude about letting go and are willing to do the work to make this happen. Here is what I mean. So many of us have made attempts to get in shape, lose weight, have more energy and live more vibrantly. If we haven’t successfully achieved our goal, we make it so difficult to begin with a new mindset. 

In the end, these questions will give you some idea of what to expect as you embark on this journey of letting go. After all, being prepared truly is half the battle. We believe that knowing your WHY is the most important action step you can take to help you make a fresh start and see the results that you desire this year. We wrote a blog post on the 5 WHY’s method and here is the link https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life This is a powerful tool that will help you answer the 5 Simple Questions to Ask When Making Positive Changes This Year. 
 
Share any ideas, comments and questions below. 

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

Learn more about us here – http://wendybottrell.com

We invite you to check out our resource page here

We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence 

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

Join our FREE Walking Challenge 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 - 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.

Do you practice alone time in your day? Today we want to share 4 Simple Things Science Says About Alone Time You Might Not Know with you. 

I’ve heard it said before: we need Alone Time. We know it’s good for us. We enjoy the pampering, the fun, and the way we feel rested and recharged afterward. But did you know there’s some serious science to Alone Time and what we get out of it? 

Read on to find out some things about what science has proven about Alone Time. Some of these might even be pretty surprising.

Alone Time Leads to Empathy
The one thing everyone should get out of Alone Time is the ability to understand your own thoughts and feelings. This understanding translates to a difference in our interactions with the people around us. Think about it. When we understand why we act and feel as we do, we gain an understanding of why other people similarly react in ways that look like ours. Now we’re seeing the world through their eyes. Check out more on this here - https://www.verywellmind.com/the-benefits-of-being-by-yourself-4769939#:~:text=Research 

Alone Time Makes Us Stronger
Ask anyone who dreads time alone what they hate about it, and you’ll find it more often than not. It’s the idea of being alone with their thoughts, which freaks them out. In fact, a study was done where college students were given the choice of being alone with their thoughts for 15 minutes or being given an electric shock. 67% of men and 24% of women chose the shock over what was in their heads. So, imagine how much stronger you are than the average person when you’re accustomed to your own thoughts, not to mention, comfortable with them. More on this topic here https://www.forbes.com/sites/amymorin/2017/08/05/7-science-backed-reasons-you-should-spend-more-time-alone 

Alone Time Shows the World Around Us How to Behave
Anytime we model behaviour for others, especially children, we shouldn’t be surprised when they follow suit. The critical thing to realize here is just how important it is for children to see us embracing time alone. When we show them we focus better, can clear our thoughts, and manage our emotions better through Alone Time, they learn these things too. More on this idea here - https://www.powerofpositivity.com/being-alone-makes-you-stronger/ 

Alone Time Shows Us What to Do Next
Studies have shown that people who are successful embrace the idea of Alone Time. Entrepreneurs who use their alone time to think about their goals and plan how to better attain those goals will have a higher chance of achieving what they set out to do. This might seem pretty simple, but you can’t argue with the results.  
Here is more info on this idea for you here https://www.entrepreneur.com/article/344635   

So, where does this leave you?

Simple. Alone Time is not only optimal, but it makes sense scientifically. If you want to get ahead, you start by pulling back to where you enjoy first the company of yourself and the joy of what you can accomplish on your own.

Then get out there and take over the world. 

Share any ideas, comments and questions below. 

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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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Are you feeling uninspired or unmotivated? Maybe it is time to look at your life and figure out what isn’t quite working for you. These feelings can come from many things, from your mental health to just being exhausted and overworked. Today we will share the idea to help you Practice  These Simple Journaling Ideas for Your Best Healthy Life
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When we think about our best healthy life it is more than what we eat and how we train. Our best healthy life is the total of our mind, body and spirit. Today's topic of practicing journaling is a part of our practice. It is our intention that journaling might be a practice for you to consider. 
If we might suggest the idea of simply to start writing in a journal to figure out why you are experiencing these emotions, and work on a life reset so you can get down to what is happening and why you feel this way.

One of the best things you can do in order to find this holistic balance is by creating daily practices. This allows you to fit each component of holistic living into your life without becoming overwhelmed. I wrote a blog post Journaling Benefits For Self-Care - https://www.wendybottrell.com/blog/are-there-benefits-of-writing-in-a-self-care-journal 

Write in a journal 

We began using a journal back in 2015 after my mother died. It was a sad, stressful time and I made the decision that I preferred to get my feelings down on paper than live in all the pain. It was the best thing I did at the time. Here are some benefits of using a journal for a life reset: 

Studies Have Shown:
✓ People who journal experience better moods.
✓ Journaling helps to reduce stress.
✓ Regular journaling is an effective tool to fight depression and anxiety.
✓ People who journal don’t get sick as often.
✓ Healing from medical procedures occurs faster in people who journal as opposed to those who don’t.

Check out this article to learn more - Source

Where the Magic Really Happens When Your Journal
✓ Your mood improves
✓ Your anxiety lessens
✓ You gain clarity
✓ You see things as they are
✓ You become a Problem-Solver
✓ Helps you to see the rhythm of your life
✓ Journaling becoming therapy
✓ You get to know yourself better
✓ You resolve disagreements better
✓ You discover the truth about yourself 

There is a Journal for Everything
✓ Gratitude
✓ Success
✓ Goal
✓ Habit
✓ Fitness
✓ Food
✓ Health
✓ Bullet

Journaling Tips for Your Best Life Reset
✓ Write by hand – this has been the most powerful experience for me. Each morning I write 3 pages using pen and paper. At first, I wasn’t sure how this was going to work out and now it has been six months since I began this project. All I can say about my experience is I look forward to my writing each morning. Give it a go and you might find it is the same for you. 

✓ Choose your journal to fit your needs

✓ Start simply – I use a simple notepad from the dollar store and a good Cross pen. 

✓ Ignore the word count

✓ Embrace inspiration – This is the exciting aspect of this for me. The inspiration and creativity that has come from morning writing. 

✓ Choose the best time of day – I have found that first thing in the morning is an excellent time because the house is quiet and peaceful. No distractions. 

✓ Go into detail

✓ Focus on the emotion – powerful and healing

✓ Don’t beat yourself up

✓ Make journaling part of your morning practice and routine

✓ Forget perfectionism

✓ Try a brain dump

✓ Let therapy happen

✓ Use a writing prompt – I have used Affirmation cards, Crystal Message cards, SoulFlower cards and so many other ideas to prompt me in my writing. 
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✓ Get artistic

Share any ideas on how you experience journaling in the comments below. 

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