To learn how to create success in any part of your life it is important to first understand the ideas of inspiration and motivation. This is a powerful life lesson and once learned will allow you to use both your inner strength and those outside forces to propel you to reach any goal you desire. Here is what I mean. 

First let’s ask the question – “So how does inspiration differ from motivation? A recent email conversation with Sam Taggart, founder of The D2D Experts, went a long way in clarifying the crucial differences for me. "Motivation is a push factor," he explained. "It's an outside force that is compelling you to take action, even if you don't necessarily want to. Inspiration, on the other hand, is more of a pull or driving force. It's something that comes from within that gets us to proactively give our best effort. When someone is inspired, they're with you for the long haul." (Source: https://www.entrepreneur.com/article/343666#: )

The term "motivation" is commonly used in ordinary speech to express why someone does something. It is the force that propels human behavior. According to a study by Washington University, "Most people readily acknowledge that motivation is the desire to do something but is it that simple? While motivation can start with a mere thought or verbalization, it must be followed by visible action—and anchored by a clear vision. The natural, psychological, interpersonal, and intellectual elements that trigger behavior are all motivation. Without these things, the thoughts and words tied to a desire for change remain empty and powerless."

People's drive and willpower fluctuate for a variety of reasons. If you don’t know your WHY for your goals inspiration will be lacking and every step will be a challenge through shear willpower (We wrote about finding your WHY here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ). Today We want to share ideas to help you stay inspired and motivated so you can accomplish what you set out to do:

Find Your WHY

Finding your WHY is the most important thing you can do for yourself in any goal you say you want to achieve. One of my mentors taught me that knowing your WHY is 95% of reaching a goal and the how is the 5%. This is exactly the opposite to what most think. Take the time to learn what your WHY is today. 

If you are going to stick to your health and fitness goals this year, and for your lifetime, developing YOUR WHY will be the most important thing you do so that it is strong enough to stick it out when the motivation cools off, the excitement isn’t there and you’d much rather stay in and watch television instead is vital to your succeeding along the way to achieve your goals.

Your “WHY” has to be unique to you.

Find whatever that is and use it to push through the hard days!

For me, my WHY was seeing my mother lie on a hospital bed for 2 days waiting for a full hip replacement. There was that moment when I realized if I didn’t start to make changes in my life, I was going to be my mother in 20 years.

You see, 25 years ago I was about 100 lbs. and had no energy, had already been diagnosed with 3 autoimmune health issues and if I didn’t make changes my life and health were only going to go downhill.

I’ve heard it said that if you know your WHY and the how is simple.Be sure to check out our article on the 5 WHY's Method to help you create your unique WHY. 

Just Get Started

Once you know your WHY you do not need to wait for motivation to begin. If you want to work consistently every day, you must take action. 

Most of the time, procrastination results from having too much on your plate and not knowing why you want to begin. It's difficult not to feel this way when you attempt to address it all at once: but when you concentrate on one or two things at a time, it's simpler to act and not be in the overwhelm. The next thing you know, you are working on your goal consistently and beginning to see the results that you have set out for yourself.

Take Tiny Steps 

Don't let the size or difficulty of a goal cause you to procrastinate. Break it down to tiny steps – and then start with just one of them. We’ve written about Tiny Steps here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps 

Minimize The Number of Everyday Distractions

It's difficult to concentrate when there are so many distractions all around you. If you have a goal of living a health and fitness lifestyle and as a part of your plan you decide to get out for a walk each morning, be sure to lay your clothes out the night before and have your shoes ready to put on at the front door.  Stay focused to keep yourself on track.

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.

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.

Share any ideas, questions or comments below. 

We invite you to see our Resources page for our Coaching programs and health and fitness products to help you

Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h

Let us know how we can help you. 

It completely surprises me when so many people don't realize that the habits that we form show up in our success or failure. 

fter all, good health and fitness habits already dictate a lot about our lives.

If we, for example, eat large amounts of highly processed food regularly and don’t exercise, we can expect to have physical consequences for our actions. That’s why it’s so important to form good intentional habits so that we can reach our fullest potential.
 
What’s even more interesting is the fact that these same good habits can help us to stay motivated and inspired when it comes to realizing our goals.

One of the most important tips we can share with you today is about creating a strong WHY. I've heard it said that knowing your WHY is 95% of success and the other 5% is the how. 

Check it out here and be sure to share your ideas, comments and questions below. 

Revisit the reason you’re doing what you do. We talk a lot of your WHY. You can read more about finding your WHY here,  
https://wendybottrell.weebly.com/…/the-six-pillars-of-health, 
https://wendybottrell.weebly.com/blog/stay-inspired-tip and 
https://wendybottrell.weebly.com/blog/three-solid-tips-to-win-with-your-health-fitness-goals

When you make goals, you tend to feel that initial surge of enthusiasm for the project. Sadly, this motivation tends to wane over time. Build a habit that forces you to revisit the WHY goal to bring that motivation level back up. For example, if you’re doing something that will benefit a specific health or fitness goal practice each and every day to ensure that stay on track.

Be proactive. When I first began my personal health, fitness and weight loss journey way back in the mid nineties I was out of shape, 100 lbs. overweight and my health was heading in a direction that would have certainly caused me huge health issues if I didn’t do something to make a change. I saw my mother lying on a hospital bed waiting for a hip replacement for two days and it was clear to me if I didn’t begin to make different life choices, I would be my mother in twenty years. The very next day I started my new health and fitness practices. I was proactive in my plans. I borrowed a fitness video and did what I could. Each day I just did a bit more exercise. Over time I was able to reduce my weight by 100 lbs., completely change the foods that I ate, and so much more. I made it happen over time and this is possible for anyone looking to get and stay motivated/inspired with new health and fitness habits

Be sure to watch the video to the end to learn all the tips we shared today. 

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

We invite you to join our FREE 21-Day Walking Challenge here 

Check out our Health and Fitness Resources here

When I was working one to one with clients, it was important for them to realize that their regular exercise mindset was important so they would ensure a healthy tomorrow.  Sometimes this was a challenge to completely understand for them because they were either very young or maybe even older yet not in good health. Let me explain. Our topic today is 4 Tips To Help You Exercise Every Day To Ensure A Healthy Tomorrow

In today’s make busy lifestyle, you must know exercise is good for keeping you healthy, right? Daily exercise combined with good real food nutrition is the best way to stay fit. Mind, Body and Spirit.

Of late there has been an increase in awareness about health and fitness among people, due to a huge increase in lifestyle related health problems, such as, the shocking rates of early death in people afflicted with heart disease.

However, there is still a large percentage of the population that needs to be persuaded about the benefits of exercise. Did you know that for the first time there are more obese individuals in the world than there are hungry people in the world? Check out this article for more information - https://www.bbc.com/news/health-35933691 

Are you among those who need some more convincing reasons to start working out?

Ensure A Healthy Tomorrow:

1. Regular daily exercise keeps a check on your weight: Daily exercise maintains body weight. The more vigorously you exercise the more calories you burn. If you are not able to dedicate time for self-workouts or joining fitness classes, choose more active options for regular daily activities. For example, you can take stairs instead of elevators or walk more consistently and move more each day. 
2. Prevents future health complications: Are you suffering from high blood pressure? Are you worried about your risk for heart disease? Regular exercise ensures optimal heart health and also lowers cholesterol. In addition to this, daily exercise helps you avert metabolic problems, diabetes, arthritis and certain types of cancer. (Always be sure to check with your primary care person before you begin)
3. Boost your energy levels: Daily exercise keeps your energy levels elevated even after a long day at work. Regular physical activity makes your muscles strong and boosts stamina. Exercise helps to deliver nutrition and oxygen to the blood vessels making your heart function more efficiently. Energy and vitality keep you feeling young and ensure strong and healthy senior years.
4. Manages mood: Taking a brisk walk every day for even as little as 15 minutes is known to boost mood. Studies have found that regular physical activity stimulates chemicals in the brain which can make you happier and reduce stress. Moreover, regular exercise also helps to build confidence and self-esteem. We wrote about this here 
5. Regular exercise promotes good sleep: Are you not able to get quality sleep? Or do you struggle to fall asleep? Start doing some physical activity daily. It will help you to get to sleep faster and provide for a higher quality of sleep throughout the entire night. However, your exercise time should not be close to bedtime because it can leave you too energized to get a good night’s sleep.
6. Exercise adds fun to your mundane life: Engaging in daily activities like jogging, running or going to fitness classes gives you a chance to enjoy outdoors and to connect with other fitness conscious people, which can only be a good influence in your quest for good health. It gives you a chance to loosen up and know that you are doing something good for yourself. Look for a physical activity that you enjoy and just do it on a regular daily basis. After some time, you will feel fit, strong and see huge improvements in your body, which, will make it even more fun to continue! We wrote about Play and Laughter HERE

The bottom-line is regular fitness is beneficial for your body, mind, and spirit. It makes you healthy and happy. As a beginner, make it a goal to engage in at least 15 minutes per day and keep increasing. If you want to lose weight, you will want to learn more about proper strength training technique and a system that you can implement daily.

It is always recommended to get approval from a primary care physician before beginning any health practice, particularly when you have not exercised for a significant amount of time or if you are suffering from any health problems.

Regular exercise today ensures a healthy tomorrow and a much better chance at living disease free in midlife and in senior years.

Your mind is such a powerful tool and one that is often underutilized by many people when it comes to the area of exercise. If you are not satisfied with how you are feeling, a change in your mindset is in order.

So when my clients were being challenged to get into the health and fitness mindset and were finding it really is so easy to blame others for not having the habit of exercise our conversations and coaching would be around finding the way to enjoy regular exercise in their life.

It really boiled down to their outlook and attitude. Having the regular exercise mindset did not mean they were a big person with large muscles! No, instead it meant that they would realize what they wanted out of their commitment to exercise and were prepared to go after it. The clients that have succeeded long term with the habit of regular exercise found their WHY and therefore a passion for it.

So how do you develop your attitude, increase your confidence levels and get that regular exercise mindset? 

You can start by using the following 4 tips to help you exercise every day :

1. Always be grateful for what you do have in your life. Stop concentrating on what you don’t have. Negative thinking uses up a ton of energy, so why not put your energy into positive thinking instead? Be grateful that you have the ability to move, exercise and practice good health habits instead of focusing about having to be stuck in traffic on the highway each day.
www.wendybottrell.com/blog/100-things-you-are-grateful-for

2. You can improve your outlook by surrounding yourself with positive thinking people. Find people that have the same goals as you and spend time with them. Their positive energy will rub off on you and you will start acting and thinking in a more positive way. 
https://www.wendybottrell.com/blog/5-practices-to-manage-your-energy-to-enjoy-good-health

3. Change your mindset by affirming the positive each day. It can help to use positive mindset quotes, find ones that you like and start using them daily. Thinking in a positive manner can help to relieve your stress and any signs of depression. Stop thinking about things that could go wrong. Instead focus on how they can turn out better than you expected. 
https://www.wendybottrell.com/blog/ways-to-use-daily-affirmations

4. Fresh air can really help improve your mind. It is so easy to spend too much time inside sitting at your computer. Make time to get outside and take advantage of the natural sunlight. It can do wonders for your body and mind. Why not spend some time with your family or friends at the beach or in a local park? There is no better combination that fresh air and fun! https://www.wendybottrell.com/blog/walking-for-your-best-healthy-life

By using these tips, you will be on the road to a regular exercise mindset that will Ensure A Healthy Tomorrow!

How have you found a way to implement regular exercise? Share your ideas comment, questions and successes below!

What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul.

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.

Share any ideas, questions or comments below. 

Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h

Let us know how we can help you. 

I’ve heard it said that we all want happy and healthy brains. I think this is true. What do you feel about this topic? Do you feel it is possible? Well, did you know doing just one simple thing for only 5 minutes per day can change how your brain works?

To optimize your mental processes, you only need to do one thing: Meditate. Article - Promising Links between Meditation and Reduced (Brain) Aging: An Attempt to Bridge Some Gaps between the Alleged Fountain of Youth and the Youth of the Field (source)

As you age, your brain undergoes many changes. On a brain scan, you can expect a certain amount of loss of brain matter over time. This shrinkage is what causes you to forget things. It’s why your brain begins to slow down, making it harder to concentrate or remember. 

Except in people who meditate, this shrinkage doesn’t happen.

Various studies have shown a marked change in people who meditate regularly vs. those who do not. Or more accurately, a lack of change. One scientific study used brain scans over eight weeks to discover if meditation changed the brain. While the brains in the control group (non-meditators) got smaller, the brains of those who meditated did not. Studies have proven that those who consistently meditate will see brain growth, reversing damage over time. 

How do you meditate to get optimal brain health?

Make Meditation a Daily Practice
The meditation style doesn’t matter, but you need to do it regularly. You only need to meditate for a few minutes a day for there to be a significan impact on brain health. A commitment even a busy person can make.

Schedule a Daily Date with Yourself
Once the commitment is made to meditate daily, add it to your calendar. Make sure you keep this particular appointment. Protect it. It’s time for you, and you alone and is necessary for your good health.

Learn and Practice How To Breathe
While there are different exercises on how to breathe during meditation, there is no one right way to do it. The point is to concentrate on your breathing and to allow it to be natural. 

For some quick breathing techniques to get you started:

V-Shaped Breathing
Imagine the breath going in and coming out through a V-shaped opening between your eyes. By putting the focus here, you are calming the frontal lobe. This area is where you make decisions, and so it’s an excellent place to put your concentration. 

Box Breathing
Inhale deeply through your nose while counting to four.
Hold the breath inside you while counting to four.
Let the breath out slowly while counting to four.
Repeat four times. 

Three-Part Breathing
Inhale deeply starting with your stomach. Pull the air from there up into your chest. Keep going until it’s in the upper chest by the collarbone. Exhale out of each area. Pay close attention to how the breath feels. Pull yourself into the rhythm and feel the calm.

Now is the time to protect your brain. Grow it. Meditate and discover not only an answer to stress but also optimal brain health. You can have a healthier, happier brain.

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.

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.

Share any ideas, questions or comments below. 

Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h

Let us know how we can help you. 

Last week we began discussing the health challenges of sitting in our blog series titled Reset Your Fitness Practices To Help You Live Your Best Healthy Life and the link to read the full post is here - https://www.wendybottrell.com/blog/reset-your-fitness-practices-to-help-you-live-your-best-healthy-life 

Today we are diving deeper into this topic to help you find your own inspiration and motivation to move your body more and move it well on a regular basis for your best healthy life. 

Are Their Health Concerns With Sitting Too Long That Effect Health?

Sitting as a health issue is not a new topic. We know today that the human body wasn’t built to sit all day. Do you know that if you engage in more than 8 hours of sitting, this starts to cause serious damage to your circulatory system? 

According to Dr. Erin Michos at Hopkins Medicine, once you hit 10 hours or more of sitting per day, your risk of cardiovascular disease increases dramatically. As does your risk of dying from a stroke, this is because your heart isn’t working that hard to pump the blood in your body when you sit. Check out the article here - https://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart 

And it’s not just your heart which suffers. When you sit all day, your muscles relax, and when this happens, they absorb very little glucose from your blood, and the scientists at Harvard Health have found this to be a leading cause of diabetes. 

And sitting for long periods of time can also lead to a high risk of obesity, which comes with a whole host of additional chronic diseases that could ultimately lead to death.

There is no health when living with the risk of cardiovascular disease, diabetes or other chronic diseases. 

I Never Knew That Because I Work Out Hard Half An Hour A Day!

Unfortunately, Dr. Erin Michos says exercising for thirty minutes each day, then sitting the other 23 and a half hours isn’t going to save you from sedentary related disease. Although high level exercise has been shown in some studies to lower the risks of sedentary disease, this was only true in studies where the test subjects completed 60 to 75 minutes of high intensity activity per day. And this is a lot of exercise to squeeze into a busy work and social life.  

Dr. Michos advises wearing a fitness tracker. Even if you work out each morning, you may be surprised to find that you spend the rest of the day sedentary, and don’t make the recommended 10,000 steps a day even with your workout. So, instead of trying to make your workout longer and harder, Dr. Michos says it’s simply easier to try and become less sedentary.

Action Steps To Implement? 

We suggest that in order to lower your risk of sedentary related diseases, it’s vital to get up and get moving whenever you can. Of course, this can be difficult depending on your profession.

This is why the doctors at Mayo Clinic recommend trying out a standing desk if this is something your boss will allow. And if it isn’t allowed in your workplace, consider standing while you talk on the phone or watch TV. This will help lower the number of hours you are sitting per day. 

You can also take a timed break for every hour that you sit. The doctors at Harvard Health recommend setting a timer for this so you don’t forget. Also schedule walking meetings, walk to visit coworkers instead of calling, and plan active meetups with friends. 

Overall, no matter how you look at it, living a life where you spend your entire day sedentary is bad for your health. And although you may work out for half an hour a day, this often isn’t enough to cancel out 8 or 10 hours of sitting. 

Therefore it is critically important that you make every effort in your life to spend more time standing or walking to lower your chances of developing a chronic health condition. 

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.

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.

Share any ideas, questions or comments below. 

If you are looking for a home workout fitness system we recommend The Revolutionary Turbulence Training System Here  for all the details. 

If you have been following us for a while now you will know we have a passion for Kettlebell Training and recommend this program. 

Let us know how we can help you. 

What we know for sure in this day and age, it’s highly likely you find yourself in the sitting position for most of the day. But did you know that living a sedentary lifestyle is a leading cause of a number of life-threatening diseases? No matter what your profession is, doctors all over the globe agree that it’s time to start moving, or face the dire consequences. Today we have one idea to share with you to so you will Reset Your Fitness Practices To Help You Live Your Best Healthy Life 

Let's Talk About How Does Sitting Effect Health?

The human body wasn’t built to sit all day. And if you engage in more than 8 hours of sitting, this starts to cause serious damage to your circulatory system.

 According to Dr. Erin Michos at Hopkins Medicine, once you hit 10 hours or more of sitting per day, your risk of cardiovascular disease increases dramatically. 

As does your risk of dying from a stroke, this is because your heart isn’t working that hard to pump the blood in your body when you sit. 

And it’s not just your heart which suffers. 

When you sit all day, your muscles relax, and when this happens, they absorb very little glucose from your blood, and the scientists at Harvard Health have found this to be a leading cause of diabetes. 

And sitting for long periods of time can also lead to a high risk of obesity, which comes with a whole host of additional chronic diseases that could ultimately lead to death. 

Exercise & Moving Well Improves Your Health

The first reason it is a good idea to revisit your exercise and movement practice is because of how beneficial exercise is for your health. There is no longer a question about this. 

Sadly, many people only think of exercise as a way to lose weight or tone up, it can be more powerful to look at it as something good you do for your body, your mind and your general good health.

Exercise is one of the best things you can do for your lungs, heart and cardiovascular health. It is important for the quality of life as we age. Exercise can help with improved energy and vitality to name a few benefits. 

In addition, using resistance or weight training helps you to become stronger, more flexible, and makes it easier to prevent serious injuries.

We wrote more on this idea here - https://www.wendybottrell.com/blog/life-reset-your-exercise-practice-for-these-simple-reasons

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.

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.

Share any ideas, questions or comments below. 

Check out all our health and fitness resources here - Fitness

Let us know how we can help you.