Embrace The Benefits of Daily Walking & Breaking Out of Your Comfort ZoneI’ve heard it said quite often that the voyage of a thousand miles begins with a single step. When we think about daily walking, this simple act of putting one foot in front of the other can open the path for extraordinary transformations in our lives. In our fast-paced, technology-driven world, it's all too easy to overlook the simple pleasures and health-boosting activities that are right at our fingertips. Two such activities, daily walking and stepping out of our comfort zones, hold amazing benefits that can transform our lives in big ways. Today, we want to share the benefits of making walking a daily practice and begin to embrace the power of pushing personal boundaries. The Remarkable Benefits of Daily Walking Walking is an activity that has been a part of the human experience since time immemorial. However, with the advent of modern transportation and sedentary lifestyles, we have lost touch with the natural rhythm of putting one foot in front of the other. Here are some of the best benefits of reclaiming this simple yet powerful activity: Physical Health: Walking is a low-impact exercise that is gentle on the joints while providing numerous physical benefits. Regular walking can help improve cardiovascular health, lower blood pressure, and reduce the risk of chronic diseases like diabetes and obesity. Mental Well-being: Engaging in daily walks can have a profound impact on our mental health. It releases endorphins, also known as the "feel-good" hormones, reducing stress and anxiety. Walking outdoors in nature can be especially beneficial, fostering a sense of calmness and improving overall mood. Weight Management: If weight loss or weight maintenance is a goal, walking can be an effective tool. While it may not burn as many calories as high-intensity workouts, it can still contribute to creating a calorie deficit and improving metabolism. Improved Sleep: Those struggling with sleep disturbances can find solace in a daily walk. The physical activity helps regulate sleep patterns and promotes better quality sleep, leaving us more refreshed and energized during the day. Social Connection: Walking provides an excellent opportunity to bond with family and friends. Engaging in regular walks together allows for meaningful conversations, strengthening relationships, and fostering a sense of community. Enhanced Creativity: Ever experienced a creative block? Taking a break and going for a walk can work wonders. The increased blood flow to the brain and the change of scenery can stimulate fresh ideas and boost creativity. Breaking Free of Comfort Zones: Growth and Transformation As enticing as comfort zones may seem, they can hold us back from realizing our true potential. Stepping outside of these self-imposed boundaries can be scary, but the rewards are truly extraordinary. Here's why embracing discomfort can lead to personal growth and transformation: New Opportunities: When we step out of our comfort zones, we open ourselves up to a world of new opportunities. Trying new experiences, taking on challenges, and facing our fears can lead us to unexpected and rewarding paths. Increased Confidence: Each time we conquer a fear or overcome a challenge; our confidence grows. As we accumulate these experiences, we develop a sense of self-assuredness that permeates all aspects of our lives. Learning and Adaptability: Embracing discomfort means willingly putting ourselves in unfamiliar situations. This not only encourages continuous learning but also enhances our ability to adapt to change, an essential skill in today's dynamic world. Overcoming Limiting Beliefs: Comfort zones are often built on limiting beliefs about ourselves and what we can achieve. By pushing beyond these boundaries, we challenge and dismantle these beliefs, empowering ourselves to dream bigger. Resilience and Strength: Stepping out of our comfort zones inevitably involves facing setbacks and failures. However, each stumble is an opportunity to learn and grow stronger, fostering resilience in the face of adversity. Living a Fulfilling Life: Comfort zones can be comfortable, but they can also be unfulfilling and stagnant. Embracing discomfort allows us to live a life aligned with our passions and values, leading to a more profound sense of fulfillment. The Power of Practicing Daily Walking and Embracing Discomfort While daily walking and breaking out of comfort zones may seem like separate concepts, they complement each other beautifully. Here's how integrating these practices can supercharge personal growth and well-being: Cultivating Mindfulness: Daily walking offers an excellent opportunity to practice mindfulness, being fully present in the moment and appreciating the world around us. Similarly, stepping out of our comfort zones requires us to be fully engaged in the experience, fostering a deeper sense of self-awareness. Building Resilience: Walking daily creates a routine that can be comforting, but by occasionally taking a different route or walking in new surroundings, we introduce small doses of discomfort. This helps us build resilience to embrace larger challenges in life. Boosting Creativity: Walking has been known to stimulate creativity, and when combined with stepping out of our comfort zones, it becomes a recipe for innovative thinking and problem-solving. Expanding Social Horizons: Embracing discomfort often involves meeting new people and engaging in novel social situations. Daily walks can serve as a platform to interact with others, creating opportunities for deeper connections. Enhancing Physical and Mental Health: The synergy of daily walking and stepping out of comfort zones provides a holistic approach to health and well-being. Physical activity complements mental and emotional growth, fostering a balanced and healthy lifestyle. We believe, daily walking and stepping out of our comfort zones are powerful tools that can lead us on a journey of self-discovery, growth, and transformation. The benefits of these practices extend far beyond the physical realm, nurturing our mental, emotional, and social well-being. By embracing these activities, we can unlock our true potential, creating a life filled with vitality, purpose, and a sense of adventure. So, let's take that first step today – quite literally – and embrace the extraordinary rewards that await us. Happy walking and exploring! Share any ideas, thoughts or comments below. Be sure to let us know how we can help you Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3pPLqRI We have found that an intentional walking practice has helped us with our daily thinking practice. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. Join me for our FREE Walking Challenge Here https://bit.ly/3pPLqRI - 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. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3pPLqRI Please Like, Comment With Any Ideas, Questions & Share – We would appreciate it as it helps more people see our content Find more about us here Check out our digital resource page here Be sure to contact us and let us know how we can help you.
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Burst Training For WomenLast week we wrote an article to help you Embrace Holistic Well-being with 6 Daily Practices for a Balanced Healthy Life here - https://bit.ly/3OnskM3. Exercise is an important aspect of holistic well-being. Today we are sharing our topic "Holistic Well-being: The Benefits of Burst Training for Women Over 40 Beginners". We enjoy burst training and know it can be beneficial for women over 40 who are beginners in exercise. Now, you might want some clarity on what exactly burst training is, right? Burst training is essentially a new name for high-intensity interval training (HIIT). Both burst training and HIIT involve alternating periods of intense, maximum-effort exercises with short periods of rest or lower-intensity activity. The primary goal of both training methods is to push your body to work at its maximum capacity during intense bursts, followed by brief recovery periods. It is a time-efficient and effective workout approach that offers several advantages, particularly for beginners and older adults: Effectiveness: Burst training allows you to achieve significant results in a shorter amount of time compared to traditional steady-state exercises. This is especially valuable for individuals with busy schedules or those who are just starting their fitness journey. Low Impact: Burst training can be modified to low-impact exercises, making it suitable for women over 40 who may have joint or mobility issues. It allows for customization based on individual fitness levels and capabilities. Cardiovascular Health: Burst training improves cardiovascular fitness by challenging the heart and lungs during the high-intensity intervals. As a result, it can enhance heart health and increase aerobic capacity. Metabolism Boost: HIIT has been shown to boost metabolism even after the workout is over. This can aid in weight management and may be especially beneficial for women over 40 who may experience a natural decline in metabolism with age. Muscle Tone and Strength: Burst training engages various muscle groups, promoting muscle tone and strength development. This can be valuable for maintaining bone health and preventing age-related muscle loss. Adaptability: Burst training exercises can be customized to suit individual fitness levels and preferences. Whether you prefer cycling, brisk walking, swimming, or bodyweight exercises, there are countless options to choose from. Bone Health: Weight-bearing exercises incorporated into burst training can support bone health, reducing the risk of osteoporosis and fractures, which are more common concerns for women over 40. Mental Well-being: Burst training releases endorphins, the "feel-good" hormones, which can contribute to improved mood and reduced stress levels. As with any exercise program, it's crucial for women over 40, especially beginners, to start gradually and listen to their bodies. Consulting with a healthcare professional or fitness expert before starting a new exercise regimen is recommended, as they can provide personalized advice and ensure that burst training is safe and suitable for individual health conditions. Remember that consistency and patience are key. Starting slowly and progressively increasing the intensity and duration of bursts will help build fitness and avoid potential injuries. The goal is to enjoy the process and make exercise a sustainable part of a healthy lifestyle. We’ve used burst training in our fitness practice for years and found The Turbulence Training Home Workout System a fun and effective online training program. Get your very own copy of Turbulence Training & the Nutrition Guide here: https://bit.ly/3rqjFzt Share any ideas, comments or questions below. Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3pPLqRI We have found that an intentional walking practice has helped us with our daily thinking practice. Join me for our FREE Walking Challenge Here https://bit.ly/3pPLqRI - 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. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3pPLqRI Please Like, Comment With Any Ideas, Questions & Share – We would appreciate it as it helps more people see our content Find more about us here Check out our digital resource page here Be sure to contact us and let us know how we can help you. Embrace Holistic Well-being with 6 Daily Practices for a Balanced Healthy LifeIn today's fast-paced, stressed-out world, finding balance and supporting a healthy lifestyle can often feel like a challenging pursuit. The key to unlocking this path lies in embracing holistic well-being – nurturing not only our physical health but also our mental, emotional, and spiritual dimensions. By including simple daily practices in our lives, we can create a balanced lifestyle that enhances our overall quality of life. Today’s post will explore six daily practices that will open the way for a more balanced and healthy life. These 6 simple daily practices will add to your routine that helps you live a balanced life: 1. Mindful Morning Rituals There is a saying I heard years ago that says - “How you do one thing is how you do everything?” When I heard this it changed my life. Over the past few years, I have changed my morning practices and today will share this idea with you. Consider starting your day with mindfulness and intention. As you wake up, take a few moments to focus on your breath and set positive affirmations for the day ahead. Engage in activities like meditation, journaling, learning or gentle stretching to ground yourself and nurture a calm mind. These morning rituals will not only help you begin your day on the right note but also foster a sense of gratitude and purpose. 2. Hydrate Better: Simple Tips for Drinking Water We believe it is important for a healthy lifestyle to hydrate better. Staying hydrated is crucial for your overall health and well-being, as we previously discussed in one of our blog posts on the six pillars of health . While many people understand the importance of drinking enough water, they may struggle to do so consistently. If you find it challenging to stay hydrated, here are some tips to help you make water your beverage of choice: • Water is inherently clear, colourless, odourless, and tasteless. Embracing this definition can help you overcome any aversion to its taste. • View water as a refreshing and revitalizing drink. With each sip, relish the feeling of hydration and appreciate the benefits it brings to your body. • Begin your journey towards sufficient daily water intake by adopting a simple drinking plan. Aim to have one glass of water right after waking up, one with each meal and snack (totalling five glasses), two during exercise, and one before bedtime (about an hour earlier). • If you've been consuming little to no water, it's best to start gradually increasing your intake to avoid frequent restroom trips. Slowly incorporate more water into your daily routine until you reach the recommended goal. • Many people mistake thirst for hunger, leading them to eat unnecessarily. Next time you feel hungry, try drinking a glass of water and wait for 20 minutes. If you still feel hungry after that, proceed with your meal. • Besides drinking water, you can also consume foods with high water content, such as lettuce, watermelon, cucumber, tomatoes, zucchini, celery, and apples. These real foods not only hydrate you but also provide essential nutrients for your well-being. • Consider adding a pinch of sea salt to your water. This can replenish essential minerals and electrolytes, making a difference in how you feel and perform. For more information, you can refer to this article: 3. Embrace the Joy of Moving: A Guide to a Healthier You Our bodies are intended to move well and move often, thus incorporating daily physical activity is essential for a happier and healthier life. The great thing is, that you don't need to follow a strict workout plan unless that aligns with your personal goals. If you simply want to exercise to boost your mood and enhance your overall well-being, any form of movement will do wonders. Here are some ideas to get you started: • Morning or Evening Walks: Going for a walk in the morning can improve your sleep quality (source), while an evening stroll after dinner aids in digestion (source). • Nature Connection: Spend quality time at the beach, lake, or any natural environment. Being in nature not only encourages movement but also has profound benefits for your mental well-being. • Dance Your Heart Out: Have a living room dance party with your favourite tunes. Dancing is not only fun but also an excellent way to burn calories and lift your spirits. • Try a Fun Class: Explore dance or fitness classes that interest you. It could be anything from salsa dancing to kickboxing – find what brings you joy. • Mindful Movement: Practice tai chi or martial arts to improve your balance, flexibility, and mental focus. • Workout Buddies: Join your friend at a local gym or fitness studio. Exercising together can be motivating and enjoyable. • Adventure Within: Explore indoor rock climbing or visit a trampoline park for an exciting and active experience. • Daily Yoga: Start incorporating yoga into your routine. It not only benefits your physical health but also promotes relaxation and mindfulness. The beauty of these activities is that they don't feel like traditional "fitness" routines. You can find pleasure in the movement without the pressure of pursuing specific physique goals. Remember, any form of exercise brings tremendous health and happiness benefits. 4. The Power of Sunshine for Holistic Well-Being There's something truly magical about basking in the warmth of the sun's rays, and it goes beyond just a fleeting feeling of happiness. The importance of daily sunshine for holistic well-being cannot be overstated. • Ever wondered why people seem so much happier and full of energy during summertime? The answer lies in the healing power of sunlight. When you expose yourself to the sun's UV rays, your body receives a natural dose of vitamin D, which has remarkable health benefits. It's like experiencing miracles, or at least, that's how it feels. • Vitamin D, often called the "sunshine vitamin," plays a vital role in various bodily functions, including bone health, immune system support, and mood regulation. Simply by spending time outdoors in the sun, your body naturally absorbs this essential nutrient, nourishing both your body and mind. • Vitamin D, often called the "sunshine vitamin," plays a vital role in various bodily functions, including bone health, immune system support, and mood regulation. Simply by spending time outdoors in the sun, your body naturally absorbs this essential nutrient, nourishing both your body and mind. • The benefits of sunlight extend far beyond just the physical aspects. It has a profound impact on your emotional well-being as well. Sunlight triggers the release of serotonin in the brain, a neurotransmitter responsible for boosting mood and promoting a sense of happiness and well-being. The sun's warmth and light can lift your spirits and invigorate your entire being. • To learn more about the incredible advantages of sun exposure, you can refer to this informative resource: 5. Nourish Your Soul with Meaningful Connections One of the most powerful and essential elements is human connection. I believe we have learned in the last few years how important it is to embrace the profound impact of cultivating and cherishing relationships with your family, friends, and community. Engaging in meaningful conversations, sharing both joys and struggles and offering support to those around you will enrich your life in countless ways. Meaningful connections give you a sense of belonging, a deep-rooted feeling of being understood and valued. As you build and nurture these bonds, you will find yourself experiencing increased happiness and fulfillment. Take the time to truly connect with the people in your life. Listen attentively, show empathy, and be present in their experiences. By doing so, you create a space of trust and openness, where authentic and profound connections can flourish. In the journey towards holistic well-being, prioritize these precious connections. They are the threads that weave a tapestry of love, support, and understanding in your life. Embrace the power of human connection, and let it nourish your soul, elevate your spirit, and fill your heart with gratitude and joy. 6. The Power of Restorative Sleep When it comes to holistic well-being, there's no denying the transformative power of quality sleep. It is during this essential time of rest and rejuvenation that our bodies heal and our minds recharge. I’ve heard it said that if people just got better sleep most illnesses would disappear in this world. This is how powerful sleep is for the body, mind and spirit. To ensure you experience the full benefits of restorative sleep, consider adopting a soothing bedtime practice that signals your body it's time to unwind. • Begin by minimizing screen time before bed, as the blue light emitted by devices can disrupt your natural sleep-wake cycle. Instead, engage in calming activities like reading a book, practicing gentle stretches, or meditating to ease your mind. • Creating a sleep-friendly environment is crucial for promoting peaceful slumber. Make your sleep space calm and comfortable by ensuring the room is cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs if needed. • It's recommended to aim for 7-9 hours of restful sleep each night. Prioritize this precious time for yourself, as it allows your body and mind to recharge fully. Consistency in sleep patterns can help regulate your internal clock and improve the overall quality of your rest. • Remember, the benefits of restorative sleep extend beyond just feeling refreshed in the morning. It plays a significant role in supporting immune function, mental clarity, emotional well-being, and even weight management. By prioritizing sleep, you are allowing your body to thrive on all levels. The path to unlocking holistic well-being is a transformative journey that requires intentional daily practice, discipline and commitment. By incorporating these six daily practices – mindful morning rituals, hydrate better, embrace the joy of moving, the power of sunshine, meaningful connections, and restorative sleep – you can pave the way to a more balanced, healthy, and fulfilling life. Embrace these practices with an open heart and a willingness to grow and watch as your life blossoms into a harmonious symphony of well-being. Remember, small steps each day can lead to significant and lasting changes in your overall health and happiness. Share any ideas, comments or questions below. Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2 We have found that an intentional walking practice has helped us with our daily thinking practice. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here ) Join me for 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. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us here Check out our digital resource page here Be sure to contact us and let us know how we can help you. Unlock Your Well-being Possibilities TodayOver the past few months, many things have changed in my life. I bought and sold a home. I downsized all my personal possessions and took a holiday. It is an exciting time of change, renewal and transformation in all areas of my life. And today this has me thinking of the idea of what if I was healthy. Now when I say “I”, what I mean is what if you allowed yourself to ask yourself this question to help you transform your health, fitness and lifestyle? If I hadn’t already been long down the path of better health, I am not sure how I would have faired over the past months. So much stress goes along with everything involved with moving, downsizing and living out of a suitcase for a few months. So the question today is, what if I was healthy? Imagine a life where you wake up every morning feeling energized, motivated, and ready to conquer the day. A life where stress is manageable, sleep comes easily, and your body and mind are in sync. This is the vision of a healthy lifestyle, where optimal well-being becomes a reality. In today’s post, we will explore the transformative power of prioritizing your health and the action steps you can take to unlock your full potential. Embracing Self-Care: At the core of a healthy life is the practice of self-care. Taking time for yourself is not selfish; it is essential. Embrace self-care by prioritizing activities that nourish your body, mind, and soul. Whether it's engaging in physical exercise, practicing mindfulness, or indulging in hobbies, self-care allows you to recharge and find balance amidst life's demands. We wrote an article of Self-Care here that you might enjoy - https://wendybottrell.weebly.com/blog/the-many-reasons-of-self-care-for-your-best-life#/ - Be sure to let us know your thoughts and ideas in the comments below. Cultivating Healthy Daily Practices: Healthy living is built on a foundation of daily practices. Start by incorporating small changes into your routine. Focus on nourishing your body with nutritious real food, organic is the best meal, staying hydrated, and getting enough sleep. Regular exercise, even in the form of a brisk walk, can do wonders for your overall health. Over time, these daily practices will become second nature, leading to improved physical and mental well-being. We began a daily walking practice back in 2017 that was life-changing for sure. In fact, we have created a 21-day walking challenge for you to help you develop the daily practice of getting out for a walk for your best health one step at a time. Join me for 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. Join The Free Walking Challenge Today – Free Registration HERE Prioritizing Mental Health: Mental health is just as important as physical health. Take time to check in with yourself and address any stress, anxiety, or negative thoughts that may arise. Seek support from loved ones or consider professional help if needed. Practice mindfulness techniques, engage in activities that bring you joy, and foster healthy relationships to promote positive mental well-being. Building a Supportive Environment: Surround yourself with people who uplift and inspire you on your journey to optimal health. Build a community of like-minded individuals who share your goals and can provide encouragement along the way. A supportive environment can make a significant difference in maintaining healthy habits and staying motivated. Continuous Learning and Growth: Health is not a destination but a lifelong journey. Stay curious and open-minded, and commit to continuous learning about your body, mind, and overall well-being. Stay informed about the latest research, seek out reputable resources, and adapt your approach as new information emerges. By prioritizing growth, you can continually fine-tune your healthy lifestyle and make empowered choices. Choosing a healthy lifestyle means investing in yourself every day. Share any ideas, comments or questions below on this idea of what if I was healthy? Be sure to let us know how we can help you. Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2 We have found that an intentional walking practice has helped us with our daily thinking practice. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for 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. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us here Check out our digital resource page here Be sure to get in touch with us and let us know how we can help you. |
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