Exercise As Medicine For Your Best Life Exercise is often overlooked to have better health and well-being. Today we want to share the simple idea to use exercise as medicine for your best life. Many years ago I learned the idea to use exercise as a lifestyle medicine. I really like that idea. Exercise and fitness can be simple practices that give tremendous benefits long-term. Moving well and moving often is a term I use often because it is so simple. Sometimes us humans make life hard and exercise doesn't have to be hard.
Do you know that exercise has been shown to be a good medicine? There is a study that shows evidence for prescribing exercise as therapy in 26 Chronic Diseases - https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 - this paper has been cited over 2600 times. Here is the Abstract from the link above "This review provides the reader with the up-to-date evidence-based basis for prescribing exercise as medicine in the treatment of 26 different diseases:
We have interpreted the scientific literature and for each disease, we provide the reader with our best advice regarding the optimal type and dose for prescription of exercise." https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 Imagine for a moment if you or a loved one had one of the above health issues and they were prescribe exercise as medicine? How much differently would you look at exercise? How differently might you look at how to use it in your daily life? 86% of people have an exercise deficiency - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/ “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” - Hippocrates Get moving because it matters for your health. There are two different things to think about here. Good Health & Moving for your Fitness: One is movement and that could be walking each day. This is one of the simplest ways to get in a movement as medicine practice and definitely vital for good health. “Walking is man's best medicine” – Hippocrates We wrote an blog post to help you in developing a walking practice here that you might find helpful - https://www.wendybottrell.com/blog/developing-a-walking-practice The other aspect of proper movement is moving for fitness. Being strong for a lifetime. Strong bodies, strong minds is a lifetime intervention plan! “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly” – Hippocrates We wrote a blog post to help you make health and fitness priority one for your best life here that you might find helpful https://www.wendybottrell.com/blog/make-health-and-fitness-priority-one-a-plan-for-your-best-life So, fitness could look like bodyweight exercise, lifting weights, moving kettlebells, or you may enjoy Pilates, gardening, dancing for example. The point of proper movement, exercise, and fitness is consistency! “If there is any deficiency in food and exercise the body will fall sick” – Hippocrates Move Well every day and realize the benefits are accumulated over your lifetime. Figure out a way to make it fun, challenging, empowering and most of all an activity you will do most days of the week. I really enjoy kettlebell training, HIIT training, lifting weights, stretching, going for walks, hikes in nature, riding my bike and find ways to include it in my lifestyle daily. If you are looking for a home workout recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc - We have The Home Workout Revolution System in our fitness tool box because it is a fantastic home workout system for the beginner (Someone just starting an exercise practice) right through to a person looking for a follow along system that will challenge them at all levels of fitness. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps 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 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 https://forms.aweber.com/form/46/118824146.htm Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Get in touch with us and let us know how we can help you.
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Handling Negative Emotions For Your Best Day Learning how to develop simple skills for handling negative emotions so you don’t ruin the day are so important for good health and vitality. Yet most people don’t ever learn these skills anywhere when growing up. We don’t always do the right thing. We eat too much. We stay out too late. We make mistakes, break promises, and live a life that isn’t always in keeping with our values or our goals. We wrote an article How Your Core Values Guide You To Live Your Best Life that you might find helpful here https://www.wendybottrell.com/blog/how-your-core-values-guide-you-to-live-your-best-life
All of this leads to negative emotions: guilt, shame, even anger come creeping in to derail your attempts to get back on track. How can you handle these kinds of negative emotions without letting it ruin your day? We start by looking at three ways you have used to handle it and then move on to one technique you should be using all the time. Avoiding the Emotion Don’t we love pretending we can make the emotions go away? We bury them, suppress them, explain them away, sometimes even turning to things like drugs or alcohol just to make them stop. The problem? Anytime you’re avoiding something because of negative emotions, you’re letting the emotion control you. The better solution? Give yourself room to understand it, and deal with the underlying cause. Allow yourself to sit with the emotion. Don’t resist it. You’ve heard the saying - “What you resist, will persist. Because when you resist, you are directing negative energy towards what you are resisting and when doing so, you make it harder for the problem to get resolved. Pay attention to your body, when you are struggling with something, you are not letting things flow. You are blocking the flow of energy coming to you and out of you. Resistance is created by our limiting beliefs or fears. By our opinion of how something or someone should be. Learn to let go of the fears and limiting beliefs and trust, have faith that the universe is always working towards what’s best for you. Do you feel when you are in resistance? What do you do to let that go? 👇✨ #BobProctor #UniversalLaws #LawOfAttraction” Check it out here Pretending the Emotion is Not There This coping mechanism is a little different. You fall into it by denying you ever felt the negative emotion in the first place. Here the problem is, the more you deny an emotion, the more it grows until it can’t be ignored any longer. Your solution, this time, is simple. Acknowledge the emotion. Accept it for what it is and let it fade on its own. Becoming the Emotion Sometimes the negative emotion is so powerful it becomes part of who you are. At some point, you might even start taking a certain amount of pride in it. You start saying, “Well, I’m just a mad person” or even bragging about how worse off you are than anyone else. Now you’ve become the emotion. The solution? Let the feelings process. Journal, talk to a friend, whatever you must to do, do it, to let the emotion move on. Pro tip? Start encouraging positive emotions, allowing them to come in and replace the negative. Learn Learning the lessons of your emotions is perhaps the strongest technique of all. When you realize negative emotions are useful in your life and are there to teach you about yourself, doors start opening. You begin to see different possibilities. Feelings as educational tools have no power to control you at all, but conversely, have the power to change you in very positive ways. Like when you’re feeling angry about injustice, and you use this anger to create positive change in the world. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps 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 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 Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Develop A Powerful Deep Breathing Practice About twenty years ago I took a stress management course, and it was life changing for me because I learn how to actually manage stress by developing a powerful deep breathing practice that I continue to use to this day. Sadly, we’re bombarded with multiple stress-inducing factors on an everyday basis. From incessant pressure at work to responsibilities at home that never seem to end, life can be a challenge. That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down. Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is the practice of deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better. So, keep reading to discover how deep breathing can make you healthier, stronger, and less anxious. What Is Deep Breathing? Deep breathing is a technique used to help you achieve inner peace and a sense of calm. The whole point of deep breathing is that it allows you to breathe through your abdomen, rather than the shallow breathing we typically do through our chest. What abdominal breathing does is help control the nervous system by reducing the release of stress hormones. Thus, it encourages the body to calm down and relax, decreasing anxiety levels. Therefore, this boosts your overall well-being. Deep breathing through the abdomen also prevents various illnesses and conditions, like high blood pressure, obesity, and Type-2 diabetes. Moreover, deep breathing helps you focus more on what you’re doing. So, rather than make rash decisions, you can take your time to think things over. How Does Deep Breathing Work? Deep breathing allows you to boost the amount of oxygen in your bloodstream. Having more oxygen means your cardiovascular system works double time. Then, as soon as your brain detects this substantial amount of oxygen in your system, it responds by doing several things. The first of these things is that it reduces the concentration of stress hormones. So, as a result, you calm down, and you become less stressed. Follow these steps to perform basic deep breathing exercises: 1. First, put your right hand on your abdomen near your navel. 2. Next, place your left hand on the center of your chest. 3. Some people find it helpful to close their eyes, so you can try that and see if you feel comfortable. 4. Inhale and exhale fully a couple of times to shift from chest to abdominal, or diaphragmatic, breathing. 5. Next, inhale deeply while focusing on the rising of the abdomen as the lungs fill with air. 6. As you do this, it should cause your belly to expand about an inch. 7. Then, slowly let out your breath. 8. While exhaling, most of the movement should be in the area underneath your right hand. Your chest should only move slightly. 9. Each time you breathe in and out, focus on how you feel. 10. Repeat anywhere from 5–7 times. Benefits of Deep Breathing When you’re calm and relaxed, you breathe through your nose and take slow, even breaths. But then, something stresses us out, and our ‘fight or flight’ response kicks in. This is when our breathing becomes more rapid and shallow to increase our oxygen supply. More oxygen means more blood rushing to our extremities, allowing us to run for cover or fight for our lives. Yet, in today’s modern world, we neither run nor fight. Instead, we create this imbalance of oxygen and carbon dioxide that has no way of escaping, which affects our health and well-being. Here are a few physiological benefits of controlled, deep breathing: • Lowered heart rate and blood pressure • Reduced build-up of lactic acid in muscle tissue • Stronger immune system • A boost in physical energy • Reduced levels of stress hormones • A renewed blanched of oxygen and carbon dioxide levels in the blood • Increased feelings of calm and relaxation Deep Breathing Tips and Ideas Here are some tips and ideas you can use the next time you’re using the deep breathing technique to help you reverse your stress responses and feel calmer. • The idea to going from chest breathing to abdominal breathing is those first two full exhalations. • Pushing out the air from the bottom of our lungs creates a vacuum that will allow you to switch to abdominal breath on your next inhalation. Next, pause for a second or two before inhaling slowly. • The recommended breathing is through the nose. Yet, it takes a while for some people to get used to nostril breathing. So, in the meantime, you can breathe through your mouth until you’re more comfortable. • Avoid taking more than five deep breaths. More than five breaths make most people feel light-headed. If this sounds familiar, take 2–3 breaths at a time to avoid feeling giddy or off-balance. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps 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 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 Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you.  Discover practices to open your heart, release fear & calm your emotions  Connect to your inner joy through Qigong’s Xi breathing Make Sure You Have Better Sleep Ideas Sleep is an important foundational pillar to good health. Proper sleep helps you maintain energy throughout the day, reduces the likelihood of disease, and even helps you maintain a healthy weight. Did you know that “in America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. And it is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.” (Source: https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america ) If you are struggling to sleep well because of the stress you encounter at your job, or maybe you have family responsibilities that weigh on you, consider that no matter the reason, factors within your control can help set you up for better sleep. 1. Set a Consistent Wake-Up Time It is important to pay attention and get in the practice of getting to bed at the same time every night, however, this advice is unhelpful if the time you wake up in the morning varies dramatically. You must commit to waking up at the same time every day because it helps regulate your daily sleep-wake cycle and ensure you get adequate rest (between 7 and 8 hours for most adults). You can’t expect to feel tired enough to go to bed at night in the absence of a daily routine. Even during the weekend, do not to deviate more than one hour from your weeknight routine. 2. Be Mindful of What You Eat and Drink Avoid going to bed on a stomach that is overly stuffed or empty. Avoid large meals within a couple of hours of going to bed; otherwise, discomfort might affect your sleep quality. Everyone knows that alcohol, caffeine, and nicotine have a substantial impact on physical health, but these substances might also be the reason why you’re not sleeping well at night. Caffeine and nicotine both stimulate the central nervous system and help you feel more awake; for this reason, most people know to avoid them when it’s getting close to bedtime (after 6 p.m.). On the other hand, people often turn to alcohol in the evening to help them relax, but as alcohol metabolizes in the bloodstream, it too disrupts sleep. 3. Allow Time to Unwind Don’t wait until bedtime to take action on what’s worrying you. Learning to be proactive about managing worry during the day is important to easing nighttime anxiety. This can be as simple as putting some of your concerns into writing using a journal or getting organized and delegating tasks. Effective stress management during the day gives you the space you need to unwind and relax at night. Taking a bath or using relaxation techniques may help you settle into bed more easily. Meditation is useful for stress management and relaxation. Almost everyone has a sleepless night on occasion, but if they occur with more frequency than you desire, don't hesitate to talk to your healthcare provider. This is especially true if you have tried everything on this list to no avail. A doctor can help you identify and address the underlying causes of your sleeplessness and improve your sleep quality. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps 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 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 Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you.  We Recommend Pure Sleep  Improve Focus & Concentration With Daily Exercise Simply put, physical exercise is beneficial to just about every aspect of the body. Everything from improved heart health, weight management, increased vitality and, of course, looking better in the mirror are all side effects of a consistent exercise routine. However, the benefits available through exercise go much further than skin deep. Challenging your body physically also has the ability to greatly improve your cognitive function and brain health. If you tend to struggle with focus and concentration, you are certainly not alone. While you may never have considered exercise as a viable method of improving your ability to focus, this article will support this notion with several research studies that should change your mind. In a study performed on a group of Dutch students, researchers used objective measures to gauge the attention span of students after dividing them into three groups. One group of students performed two twenty-minute bouts of moderate exercise intermittently during their morning lessons, another group was allowed one twenty-minute exercise session, while the third group remained seated throughout the same time period. As you can probably guess, the groups that were allowed to exercise scored significantly higher on attention span assessments, with the first group scoring even higher than the students exercising for only one session. More info on the Dutch students study here - https://thecaregivercafe.net/2020/10/19/can-exercise-improve-your-focus-concentration/ In conclusion, the human body is designed to remain in motion. The term, “use it or lose it,” is an extremely applicable way to describe how without exercise, many important aspects of our anatomy suffer. While the purpose of this info today is to illustrate the fact that you can certainly improve your focus and concentration by dedicating some time in your schedule to practice moving well each day, the benefits of physical activity are critical to your quality of life as a whole. If you are looking for a great way to overcome the never-ending flurry of distractions present in your life that can also nourish your body as a whole, get into the habit of giving your body the physical activity that it requires. Read original blog post here - https://www.wendybottrell.com/blog/can-exercise-improve-your-focus-concentration Works cited for this post - 10 Neurological Benefits of Exercise. (2020, April 16). Retrieved from https://positivepsychology.com/exercise-neurological-benefits/ Can You Improve Concentration Through Exercise? - EuroPace. (n.d.). Retrieved from https://www.europace.org/can-you-improve-concentration-through-exercise/ How physical exercise makes your brain work better. (2016, June 18). Retrieved from https://www.theguardian.com/education/2016/jun/18/how-physical-exercise-makes-your-brain-work-better How will you practice exercise to improve your focus and concentration today? Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps 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 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 Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Make Your Biggest Dreams Happen Did you know that your brain doesn’t know the difference between what you imagine and what has actually happened? It’s true! Neuroscience has proven it. Athletes and other types of performers have used the power of their imagination to overcome challenges and reach their goals for years. Why shouldn’t you? So, let’s do an exercise. Start by closing your eyes, but don’t fall asleep. It’s the kind of eye-closing where you’re entirely aware of everything going on around you, but you’re present in your own mind. Some may call it dreaming, but the difference is this kind of dreaming is active. You’re going to envision what you want your life to look like. When you close your eyes and start thinking about what you want out of your life, what are the first things that come to mind? Hold onto those because we’re going to bring those dreams to life with these three steps: 1. Allow Yourself to Dream Your eyes are closed, your mind is wandering, and all of a sudden, it’s put to a halt. It’s in our nature to be hesitant about dreaming big because we don’t want to fail or get hurt. But when you close down your dreams, you make it impossible to shoot for the stars. The next time you find yourself sucked into a vortex of dreaming, allow yourself to indulge in it. Then, make those dreams concrete by thinking of the specifics. For example, let’s say your big dream is to run a race. Dive deeper into that dream. Think about the type of competition, how long it is, and what it will look like to cross the finish line. 2. Visualize It We talked about the finish line—let’s really explore that. It’s one thing to think about a dream as a remote possibility or something that would be fun to accomplish. It’s another thing to visualize what it would feel like to reach that big dream. Actually feel the excitement and pride in your body. When you’re thinking about the big-picture goals you have, think about them more precisely. Ask these questions: - What am I wearing? - How old am I? - What does it feel like to say, “I did it”? - How do I celebrate? - Who is celebrating with me? Those are just a few questions, but the list goes on! Visualizing gets you from a mere possibility to a reality. This is actually the most important step for you to take. The visualizing to feel the emotion is what will get make your biggest dreams happen. At least this has been my experience. Let us know in the comments below. 3. Make it Happen The most natural step and the hardest step at the same time. The last step is to make it happen. Wake up early. Write down your goals. Put post-its up on your mirror reminding you to keep going. Taking that step is critical, and it’s challenging to do. If your dreams are worth it, though, it’ll be a piece of cake! We wrote about finding your WHY to reach your goals here that you might find helpful - https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps 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 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 Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here Achieve Your Goals With This Essential Simple Step When I learned how to practice this essential step to achieve goals now it was a complete game changer for me in achieving my goals. What is this simple step you ask? Check it out and be sure to share any ideas, comments or questions below this post. Do you want to know the simple step to really achieving your biggest dreams and goals? The essential simple step is to add intensity to your goals. You will want to make your goals big, you must think big, and take big action. Often times, people fall short of achieving their best life because they run out of energy or motivation. The get side-tracked, distracted. But load your goals with the clarity of your WHY (we wrote about this here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ) and be sure that your WHY inspires you each and every day to work consistently toward what you desire and you’ll definitely be achieving your goals now. Learn how to practice this essential simple step to achieve your goals now Make Yourself The Hero Of Your Life It is my experience from working with clients one to one for years that knowing your WHY is the most important action step you can take to get your WIN and see the results that you desire. Without a question. If you are like most people today including myself, it is most likely that you weren’t encouraged to put yourself front and center. Maybe your mom tells you not to be selfish, or did your dad tell you to share? That’s not necessarily a bad thing and it is a great way to get on with people but putting yourself second or third won’t help you get ahead. Add inspiration to your goals by putting yourself center stage. Make yourself the hero of your life story. Once you have created your WHY, practice seeing yourself moving through the daily consistent steps of your plan. See yourself once You’ve achieved your goals. You’re living your dream life. How does it feel? It is time to take a moment to celebrate what you have achieved. What makes you feel strong and happy and proud? “Stop waiting on someone to come and save you. If you fail, it's okay, keep trying until you succeed. Be your own hero.” ― Germany Kent Start now by creating your WHY (https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ) and working out a plan on how to get to your desired goals (https://www.wendybottrell.com/blog/three-solid-tips-to-win-with-your-health-fitness-goals). Do you need new skills, do you need to reach out to people in your network for advice or mentoring? Maybe you need to hire a coach? Take some time to write it all down and then begin to take action. Build your strengths, lift your weak points, and focus on making You the hero of your life. Let us know any ideas, comments or questions below. Get in touch with us and let us know how we can help you Like & Share if you found value here today We invite you to Subscribe to our channel & Be sure to hit the bell to be notified when we produce new content Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps 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 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 Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  Powerful Questions For A New Beginning That's it. You've had it. Life is just not going as well as you'd like. Are you sick & tired of being sick & tired? It's time for a change, a New Beginning if you will. We wrote an article on Change when Change Is A Challenge For Your Best Life here for you to check out: https://www.wendybottrell.com/blog/change-when-change-is-a-challenge-for-your-best-life But how do you know where to even begin? Especially if you're still living in a life you want to change. 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, start looking for real and actual change. Start by asking the hard questions: What do you want out of life? How are you not getting this? What would you need to do to attain this? What's one positive change which would place you closer to this dream? How Many Risks Are You Willing to Take? Fresh starts 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. What is Different About the Life You’re Proposing? If you're looking for a new beginning, 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? What Are You Giving Up? A new beginning means something else is ending. What are you leaving behind? Keep in mind this question doesn't necessarily imply you need to abandon every aspect of your past. Sometimes we're leaving behind only a small part of our life. Are You Truly Ready to Let Go of the Past? This last question can be hard because you might not know this 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. Our 5 Questions For You To Consider For Your New Beginning • What Are You Looking For? • How Many Risks Are You Willing to Take? • What is Different About the Life You’re Proposing • What Are You Giving Up? • Are You Truly Ready to Let Go of the Past? 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. Thank you for connecting here today Be sure to share any ideas, questions or comments below Like & Share if you found value here today We invite you to Subscribe to our channel & Be sure to hit the bell to be notified when we produce new content Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps 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 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 Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html  Get Good Physical Movement Each Day Exercise and getting your heart pumping is important when it comes to your physical health. How often are you in the habit and good practice getting in movement, and is it something you enjoy? If you only get to the gym or do a home workout 1-2 days a week, you know it’s time to add a little more movement. It doesn’t need to be anything intense but find more ways to move your body every day. Making time for regular exercise is probably best in the long run, and even small changes to your daily activity levels will make a difference. There are things you can do that won't interfere with your schedule and can easily be added to your regular routine. Check out these healthy habits to get you moving more. Take the Stairs We use this idea as often as possible and you've probably heard this one before, and that's because it is a wonderful practice to implement for your good physical movement. Take the stairs instead of the elevator whenever possible. These extra steps and the practice of moving the body throughout your day add up. It doesn't take much longer to walk up the stairs, and the benefits you get is well worth it. Starting out can be a challenge if you've been sedentary for a while, so do leave some extra time and go slow. Soon, you'll start to notice that taking the stairs requires less effort. Park Far Away Another idea that works for adding more physical activity to your day is to park far away from buildings entrances. Choose a spot at the far end of the parking lot and prepare to walk to your destination. Use this idea at work, the mall, appointments, and anywhere you drive. The extra steps really do add up and can improve your fitness. What I like best about this idea is I get more movement in my day and because I am far away from the entrance there are fewer difficulties. Move While Watching TV If you're a TV watcher, you've got time for exercise. In fact, this is one idea I use on a regular basis. Walking in place or a mini-trampoline (in the winter I used my mini-trampoline to get more movement in my day) while watching your favourite show or podcast will still allow you to follow the plot of your favourite shows or add to your learning with that podcast. A treadmill or stationary bike will work, as well but they do take up a lot of space. I do weight training and kettlebell training while the TV is as well. Take a Detour There are tons of ways you can add extra steps to your day if you get creative and think outside the box. Just like parking in the far end of the lot requires you to walk further, this same concept works well for indoors, too. At work, you can take the long walk to the restroom instead of choosing the one closest to your office. Even heading to the copier on the other side of the building will help. You probably make lots of short trips that could be lengthened throughout your day. Pick Up the Pace or Increase Your Distance Finally, consider moving a little faster or increase your distance. This small change can really make a positive change for your overall wellbeing. You don't have to sprint, but a brisk walk helps to push you to new levels in your movement practice. Give it a try when walking from the car. You can use this idea when running errands or walking on your lunch break, too. Simply picking up the pace or going further when you walk is a great way to realize the extra exercise benefits. Sometimes I add an extra street or block to my morning walk to increase the distance for that day. See? These simple habits won't really cause you to make any noticeable changes to your daily movement practice. They are however wonderful ways to get big results when it comes to your fitness level and health. So, go ahead and begin the practice of getting more movement today. Share any thoughts, ideas or questions in the comment area below Thanks for connecting. Please Like & Share. Subscribe to our channel here and hit the notification bell to learn about new content. Be sure to get in touch with us if we can help you Thank You. Wendy Bottrell https://wendybottrell.com 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. Join The Free Walking Challenge Today – Free Registration HERE https://forms.aweber.com/form/46/118824146.htm  Boost Your Brain Power Now Today we all know that having a healthy brain is important for our best life, right? Well, have you ever considered exercising your brain? Today we are sharing ideas to help you with some Practical Benefits of Boosting Your Brain Power Now. Check it out and be sure to share any ideas, comments and questions below. Giving your brain a good workout isn’t quite a simple as going outside and taking a walk. However, many activities will help your cognitive skills and keep you from having age-related memory decline. Start with giving your brain something new and exciting to practice, 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 practical 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 created a video Practice Small Daily Changes That Can Help You Manage Stress that you might find useful here https://youtu.be/0JbuviZtjgI You Find You Experience Fewer Memory Lapses Having a memory which can stand up to the rigors of aging is one of the most important reasons to stimulate your mind 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 brain power later. There are many ideas to help improve brain power. We practice learning a new language, meditate, exercise daily both lifting weights and walking each morning, eat a real organic food diet cooked in our own kitchen, and get good sleep. For more ideas we found this article for you https://www.healthline.com/health/mental-health/brain-exercises 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 activity employed past age 65. Making your focus sharper then becomes crucial toward doing so. You Feel More Motivated Motivation leads to productivity. If you want to get things done, you need your brain chugging along to keep your willpower strong. Without motivation, it’s challenging to force yourself to consistently complete tasks. 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 As we age, we slow down. It’s for this reason why 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. 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. What are The Practical Benefits of Boosting Your Brain Power Now that you use in your daily life? Share any ideas, comments or questions below. Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps 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 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 Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Staying Hydrated Make You Smarter Three out of four people are chronically dehydrated — seventy-five percent. Odds are unless you’re thinking about your water consumption a lot, you’re one of them. To most people, dehydration doesn’t seem like a big deal. Being a little thirsty is such a normal state of existence, symptoms go unnoticed. The sad thing is, this means a dehydrated person might not realize that their brain is not operating at peak performance. The brain, when dehydrated, slows down. Thinking gets harder. Words are harder to find, and memory suffers. There’s a whole list of problems associated with dehydration: 1. Brain fog 2. Lethargy 3. Difficulty focusing 4. Exhaustion 5. Headaches 6. Emotional upset, such as depression and anger 7. Lack of thought clarity 8. Inability to make cognitive leaps or discover creative solutions 9. Difficulty sleeping, meaning the brain never gets a chance to recharge Why Does Water Matter So Much? Brains are already 75% water. That means they need water to keep working correctly. Water is what flushes toxins out and transports the nutrients where it needs to go. You have to keep things in balance so your brain can do what it’s designed to do. In other words, it makes sense to keep drinking. How Much Water Do You Need? There are two schools of thought on this. The first is highly technical. Check the color of your urine when you use the bathroom. The darker the color, the more you need to be drinking water. The specific amount you need involves a lot of factors: age, birth gender, levels of exercise, and quality of diet. If that sounds too complicated, try this formula to at least get you in the proper ballpark: Start with your weight. Divide by two. Take that number and drink that many ounces of water. Every day. For example, if you weigh 140 pounds, you need to drink 70 ounces of water. Ways to Get More Water Daily
Let us know any thoughts, comments and questions below. Get in touch with us and let us know how we can help you Stay Fit Without Going To The Gym Today out topic is Here Are 5 Simple Ideas To Stay Fit Without Going To The Gym. We haven’t been to a gym in years and frankly don’t miss it at all. Check out these 5 simple ideas and let us know your thoughts in the comments below. Let’s face it, the gym environment (despite the diversity of options for gyms that are present in most places) is not for everyone, either due to personal preference of atmosphere, lack of self-confidence, or possibly simply logistical issues such as time or transportation, but fortunately there are a number of ways that you can stay in shape and get some exercise without ever stepping foot into a gym. Consider the following 5 simple suggestions that provide a workout in an alternative setting. Hiking/Walking If you have been following us for a while you will know that hiking/walking are one of our favourite health and fitness activities that we do most days of the year. We have been daily walking since the spring of 2017 and in one year walked over 3 million steps. It has been one of the fitness activities that has been such a joyful an experience for us. Now, whether you get out in your neighbourhood or go to the park closest to you and walk around for 20 minutes, or you take a day trip to whatever state or provincial park with hiking trails is most realistic for you, or even if you just take an hour to explore your town or city. Consider it taking yourself on a tour of your town which likely would result in you either re-discovering the town that you call home or learning things about your city of which you were previously unaware. Walking and hiking are excellent ways to get some exercise without going to a gym. Anything from a brief stroll to a vigorous hike will most certainly be worth the time and the effort, and you will be happy that you did. Donate Your Time/Labor Volunteering in a community garden, or with a charitable organization such as Habitat for Humanity, or any other activity of the like will not only get you moving and active without stepping on a treadmill, but the sense of accomplishment and reward that your philanthropic activities will yield will make you feel better both inside and out. Turn Cleaning Into A Workout Basically, most weekly or daily household chores (vacuuming, mopping, general maintenance and cleaning) involve a certain amount of physical activity anyway, so why not turn these tasks that need to be done anyway into a work out of sorts? Accomplishing this efficient use of your energy is as simple as putting on your work-out clothes and shoes, turning on your favorite work-out music, and just putting a little more energy into your movements as you get your house chores done. Take Up A Sport That Suits You Most every town and certainly every city has adult league teams that play a variety of sports such as softball, soccer, basketball, etc. Even if you’ve never played a team sport before, there is a good chance that you will find a sport and team that is appropriate for your skill level and physical ability. And you might be surprised at how much you enjoy your new found activity and the comradery of your team mates, as well as you may discover a talent to which you were previously unaware you possessed which, like volunteering, will not only give you exercise and help you to stay fit but will also improve your mental and emotional health. If you find the right sport and the right team to join, it will most certainly be a win-win situation for you Participate In An Obstacle Course This isn’t a fitness activity that we have taken part in however we know a few people that do and absolutely enjoy taking part. Organized obstacle courses are a fast-growing trend in outdoor fitness activities, and there are options for every level of athlete, many of which are also themed which makes them more fun and interesting. Obstacle courses such as Tough Mudder, Zombie Mud Run, Spartan Race, etc. are just 3 of the multiple options of fun obstacle course races that will certainly give you a work out but won’t make you spend time at the gym. SOURCES: http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#sign-up-for-an-obstacle-course-race http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#join-a-team https://www.google.com/search?q=obstacle+course+races&rlz=1C1CHBD_enUS790US790&oq=obstacle+course+races&aqs=chrome..69i57j0l5.4464j1j7&sourceid=chrome&ie=UTF-8 Be sure to share any ideas, comments or questions below. I’ve written many times about my pure joy of getting out and walking every morning. Walking is a daily practice in my life because it allows me to move well each morning. We would like to invite you to think about walking as a way to practice joy in self-care. Walking helps to release endorphins and is amazing for your mental health as much as your physical health. Walking every day for at least a few minutes, whether you prefer walking alone or with friends or family is a wonderful way to relieve stress. We enjoy getting out in the neighbourhood for a lovely morning walk however getting out on the hiking trails really makes our hearts sing and brings joy to our lives. Walking outdoors will help improve your mood and this alone helps reduce stress and if you can walk in the morning it not only feels good, but it helps with your sleep at night. “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 ) We appreciate that it never seems as if there are enough hours in the day, but it is so important to make a conscious decision to practice moving well, and we believe that walking is the most accessible form of exercise on the planet. Taking care of your mind, body and emotional needs will help you be able to live your best life. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. 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. Join The Free Walking Challenge Today – Free Registration HERE https://forms.aweber.com/form/46/118824146.htm Share any ideas, comments and questions below Be sure to connect 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. 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. Let us know how we can help you. Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html |
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