Revitalize Your WorkdayWe continue on our holistic fitness journey with you! Today, we're sharing the importance of staying active even during your busy work hours so you can revitalize your workday. The sedentary routine that often accompanies desk jobs may have negative consequences on your overall health. But fear not! We have some essential tips and exercises to keep you energized, inspired and motivated throughout your workday. Why Active Breaks Matter: It took me a while to learn this lesson. I would get so wrapped up in the work that I would forget to take breaks. This caused me to feel stiff, tired, and miserable. What I learned is that long periods of sitting can lead to a host of health issues, including poor posture, muscle stiffness, and reduced blood circulation. Incorporating active breaks into your work routine not only helps counteract these effects but also offers numerous benefits: 1. Enhanced Focus and Productivity: Short bursts of physical activity can improve your mental clarity, focus, and productivity. You'll return to your tasks with renewed energy and a sharper mind. 2. Improved Blood Circulation: Movement increases blood flow, delivering essential oxygen and nutrients to your muscles and brain. This can help reduce feelings of fatigue and increase alertness. 3. Reduced Muscle Tension: Regular stretching and movement prevent muscle stiffness and tension, which can lead to discomfort and pain. 4. Boosted Mood: Physical activity triggers the release of endorphins, your body's natural mood elevators. Active breaks can help you maintain a positive outlook and manage stress. 5. Posture Correction: Incorporating stretches and movement breaks can help improve your posture, preventing the strain from prolonged sitting. Simple Active Break Ideas: 1. Standing Desk Stretches: Stand up at your desk for 2 minutes and do the following stretches: Shoulder Rolls: Roll your shoulders forward and backward to release tension. Neck Stretches: Gently tilt your head to the side and hold for 15 seconds on each side. Standing Spinal Twist: Standing at your desk with your feet shoulder-width apart, hands gently clasped, twisting your body to one side and the other side while keeping your shoulders and eyes looking forward. Repeat for 30 seconds. 2. Short Walks: Take a 5–10-minute walk around the office or step outside for some fresh air. Walking increases circulation and clears your mind. 3. Desk Yoga: Seated Cat-Cow: While seated, arch and round your spine like a cat and cow. Seated Forward Fold: Hinge at your hips and reach towards your feet while keeping your back straight. 4. Standing Breaks: Stand up and do 20 calf raises and 20 leg swings to awaken your lower body. Do 10 squats to engage your leg muscles. 5. Breathing Exercises: Practice deep breathing for a minute or two to relax and recharge. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Making Active Breaks a Regular Practice: Set reminders on your phone or computer to prompt you to take short active breaks throughout the day. Aim for at least 5 minutes every hour to stretch, move, or take a brisk walk. By integrating these practices into your routine, you're investing in your health and well-being, ensuring that your workday remains productive and positive. So, whether you're taking a moment to stretch, going for a quick walk, or practicing desk yoga, remember that even small movements can make a big impact on your overall health. Let's keep those energy levels high and those muscles happy as we continue our journey toward holistic fitness! Share any ideas, questions, and comments on how you revitalize your workday below. Please leave any comments below and share this post with family and friends if you find value here today. Be sure to get in touch to let us know how we can help you. Join our Free Holistic Living Newsletter here https://bit.ly/3sy7XUf For Your Best Healthy Life Resources Turbulence Training Special Offer – Effective 4-Minute Workouts. But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Walk with us here https://bit.ly/3pPLqRI - With our "Walking for Beginners" Playbook, you'll discover a wealth of knowledge, tips, and strategies to help you kick-start your walking routine. Whether you're a complete novice or getting back into fitness after a break, this playbook is designed specifically for you. – 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 - HTTP://wendybottrell.com Check out our digital resource page here - https://wendybottrell.weebly.com/digital.html#/ Be sure to contact us and let us know how we can help you.
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Explore Nutrient-Rich Real Food RecipesWelcome to Day 3 of our holistic fitness journey! Today, we're diving into the world of nutrition with three nutrient-rich and delicious recipes that exemplify the essence of holistic well-being. These recipes are not only satisfying to the taste buds but also nourishing for your body and mind. Let's explore the importance of consuming real life-affirming foods abundant in vitamins, minerals, and antioxidants, and get cooking! In our modern world many people have lost the art of home cooking. We’ve written many times about the idea of choosing and practicing 3 real food home-cooked meal recipes until you are able to cook them skillfully. This is a simple and stress-free way to learn how to cook real food in your own kitchen. Today we are sharing 3 of our favourite recipes with you. When you’re getting started with home cooking, finding recipes is easy and today we are including 3 for you to use in your new home cooking practice. We have included a recipe for Lemon-Pepper Baked Chicken Wings, Easy Spicy Roasted Cauliflower and Marinated Flank Steak with Chimichurri Sauce. Enjoy and be sure to let us know your comments below. I shared this three real food recipes on my blog a few years ago and sharing them again they are so good. https://bit.ly/45QvYEd Lemon-Pepper Baked Chicken Wings These spicy baked chicken wings are perfect for game day or anytime you need to whip up a casual, yet delicious, appetizer. Making your own homemade flavoured seasonings is easy. However, finding the perfect balance of flavours is more of an art than a science because individual tastes vary so widely. The proportions shared here offer a safe starting point. The whole black peppercorns impart a BOLD flavour to this seasoning, so it’s best to start with a small amount and adjust upwards until you find the level of heat you prefer. Once you do, you can create larger batches of this seasoning and store the remaining amounts in an airtight container for several months. Prep time: 50 minutes (includes drying time for zest which can be done in advance) Cook time: 50 minutes Serves 4 Ingredients: Lemon-Pepper Seasoning: 4-5 large organic lemons, zested 1 T. kosher salt 1 t. black peppercorns, crushed Chicken Wings: 4 lbs. chicken wings, tips removed and patted dry 3 T. extra virgin olive oil Directions: Position oven rack to center position and preheat oven to warm (lowest setting). Line a large, rimmed baking sheet with parchment paper and set it aside. To prepare the lemon-pepper seasoning, wash the lemons and pat dry. Remove zest from each lemon with a microplane. While doing so, collect as much of the flavorful yellow outer layer as possible, while avoiding the more bitter white layer below. Spread the zest in a thin layer on the parchment paper and place in the oven. After 20 minutes, remove the pan from the oven and shake to make sure the zest is drying evenly. Return to oven until thoroughly dried, approximately 25-30 minutes. Remove dried lemon zest from the oven and increase oven temperature to 425°F. Add dried lemon zest to a spice grinder or food processor along with salt and black peppercorns. Grind ingredients until desired consistency is reached. Taste and adjust the ratio of salt and pepper as desired. In a large bowl, combine chicken wings with olive oil and 1 - 2 tablespoons of lemon-pepper seasoning and toss until evenly coated. Arrange seasoned chicken wings in a single layer on a rimmed baking sheet lined with parchment paper. Do not overcrowd. Place baking sheet on center rack of the preheated oven and bake for 20-25 minutes. Remove baking sheet from oven and turn each wing to ensure they cook evenly on all sides. Return to oven and bake for another 20-25 minutes, or until wings are browned and crispy. Remove from oven and serve immediately with sliced celery and blue cheese or ranch dressing, if desired. Easy Spicy Roasted Cauliflower This is a perfect side dish for a quick and easy weeknight meal. Just toss it all together and pop it in the oven for a flavorful, low-carb side that pairs well with everything from poultry to beef and pork roasts. Prep time: 5 minutes Cook time: 25-27 minutes Serves 4 Ingredients: 1 large head cauliflower, rinsed, dried, and separated into florets 3 T. extra virgin olive oil 2 - 3 cloves garlic, peeled and finely minced 2 t. crushed red pepper flakes Salt and freshly ground black pepper, to taste ½ c. Parmesan cheese, freshly grated, divided Directions: Preheat oven to 450˚F and line a large, rimmed baking sheet with parchment paper. Add cauliflower florets, olive oil, minced garlic, and crushed red pepper flakes to a large bowl and toss to coat. Season with salt and pepper, to taste. Spread seasoned cauliflower on the prepared baking sheet in a single layer. Roast for 20-25 minutes at 450˚F, stirring once to ensure cauliflower cooks evenly. Remove from oven and set the broiler to high. Evenly sprinkle cauliflower with ¼ cup freshly grated Parmesan cheese and place under the broiler until golden brown (approximately 2 minutes). Remove from oven and sprinkle with remaining Parmesan cheese and serve immediately. Marinated Flank Steak with Chimichurri Sauce Chimichurri is a classic sauce from Argentina traditionally served with different types of grilled meat. For the best flavour, prepare the Chimichurri sauce and marinate the flank steaks the night before. You’ll be glad you did! Prep time: 10 minutes + time to marinate Cook time: 10 minutes Serves: 4 Chimichurri Sauce ½ c. extra virgin olive oil 1/3 c. red wine vinegar 1 c. fresh flat-leaf parsley 1/3 c. fresh cilantro 2 cloves fresh garlic, peeled ¾ t. crushed red pepper flakes 3 T. fresh lemon juice 1 t. ground cumin Salt and pepper, to taste Remaining Ingredients ¼ c. extra virgin olive oil 3 T. fresh lime juice 2 cloves fresh garlic, chopped Salt and pepper, to taste 1½ lbs. flank steak, sliced into thin strips 1 T. extra virgin olive oil Directions Combine the olive oil, vinegar, parsley, cilantro, garlic, red pepper flakes, lemon juice, and cumin in a food processor and blend until smooth. Season with salt and pepper, to taste, and set aside. In a small glass bowl, combine the olive oil, lime juice, and chopped garlic with a fork. Season with salt and pepper, if desired. Place the flank steak in a large, sealable plastic bag and add the olive oil mixture. Tightly seal the bag and turn a couple of times to coat the steak in the marinade. Place in the refrigerator for at least 1 hour to overnight. To prepare, heat the olive oil in a large skillet over medium-high heat. Remove the steak from the marinade and allow excess to drip off before adding to the hot skillet. Cook the steak for 3-4 minutes, then turn and cook for an additional 3-4 minutes for medium-rare results. Adjust cooking times to reach the desired level of doneness. Remove from heat and transfer steak to a cutting surface. Let rest for 5 minutes before cutting into very thin slices against the grain. To serve, drizzle steak with some Chimichurri sauce and pass the remaining sauce for those who prefer a little more. Enjoy! Share your ideas, questions, and comments below. Please leave your comments below and share this post with your family and friends if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Newsletter here For Your Best Healthy Life Resources If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Order HERE Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Order HERE Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here The Power of Mindful MorningsAs we continue writing about holistic fitness today the topic is “Elevate Your Holistic Fitness: Unveiling the Power of a Mindful Morning Routine for Lasting Tranquility.” We believe that living in a world filled with hustle and bustle, the way you start your morning sets the tone for the rest of your day. Instead of jumping straight into the chaos, consider embracing the concept of a mindful morning routine. This intentional practice involves developing mindfulness through activities like meditation, deep breathing, and gratitude journaling. Today, we'll explore the profound benefits of incorporating these practices into your morning routine and how they can positively impact your overall well-being. Today is Day 2 - The Power of Mindful Mornings Imagine waking up to a serene atmosphere, where you have the opportunity to create a calm and focused mindset before the demands of the day take over. A mindful morning routine provides just that – a sacred space to connect with yourself set positive intentions, and nurture your mental and emotional wellness. Benefits of Mindfulness Practices: 1. Meditation: Meditation is a cornerstone of mindfulness. Taking just a few minutes in the morning to sit in silence and observe your thoughts can lead to increased clarity and reduced stress. Meditation helps train your mind to be present, which can significantly improve your focus and decision-making throughout the day. 2. Deep Breathing: Conscious deep breathing, often known as diaphragmatic or belly breathing, is a simple yet effective practice. It triggers the relaxation response in your body, calming the nervous system and reducing feelings of anxiety. Deep breathing oxygenates your brain and body, leaving you feeling more energized and centred. 3. Gratitude Journaling: Practicing gratitude is a powerful way to start your day on a positive note. Give yourself a few minutes to write down a few things you're grateful for. This practice shifts your focus towards the positive aspects of your life, fostering a sense of contentment and boosting your overall mood. We've created The Gratitude Exercise Workbook & Video Training to help you develop your gratitude journaling here - https://bit.ly/3iZdbUf Incorporating Mindful Practices into Your Morning Routine Set the Intention: As you wake up, take a few moments to set a positive intention for the day. This intention can be a word, phrase, or affirmation that resonates with you. Meditative Moments: Find a quiet spot to sit comfortably. Close your eyes and focus on your breath. If you find your mind wandering, simply focus on your breathing. Start with just a few minutes and gradually increase the duration. Deep Breathing: Before getting out of bed, take a few deep breaths. Simply inhale through your nose, letting your belly to rise, and exhale slowly through your mouth. Feel the tension melt away with each breath. Gratitude Journal: Keep a journal or notebook by your bedside. Each morning, write down three things you're grateful for. They can be big or small – from the warmth of your bed to the love of your family. Digital Detox: Avoid reaching for your phone or diving into emails/social media immediately upon waking. Give yourself at least 15-30 minutes of tech-free time to engage in your mindful practices. Creating Lasting Change Incorporating mindfulness practices into your morning routine may take time to become a daily practice, however, the benefits are well worth the effort. As you start your day with intention, you'll likely notice improved focus, reduced stress, and an overall sense of calmness that carries throughout your day. By dedicating even a small amount of time each morning to cultivating mindfulness, you're giving yourself the gift of self-care and well-being. So, as the sun rises, embrace the tranquillity of a mindful morning routine and watch how it positively transforms your days, one serene sunrise at a time. Holistic fitness is an invitation to live a life of wholeness and well-being. By embracing the interconnectedness of your physical, mental, and emotional aspects, you unlock the potential for a healthier, more fulfilling life. Remember that the journey towards holistic fitness is a continuous one, where small, consistent efforts yield significant results. So, take the first step today – nurture your body, mind, and spirit, and experience the transformative power of holistic well-being. How will you Elevate Your Holistic Fitness: Unveiling the Power of a Mindful Morning Routine for Lasting Tranquility? Share any ideas, comments and questions below. 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 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. Walk with us here https://bit.ly/3pPLqRI - With our "Walking for Beginners" Playbook, you'll discover a wealth of knowledge, tips, and strategies to help you kick-start your walking routine. Whether you're a complete novice or getting back into fitness after a break, this playbook is designed specifically for you. – 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. Embracing Holistic FitnessWe are beginning a 30-day Embracing Holistic Fitness: Nurturing Your Physical, Mental, and Emotional Well-Being. What we know for sure is moving well and moving daily is essential to live your best life. What we know for sure is living in today's fast-paced world, the pursuit of health and well-being goes beyond the conventional ideas of just hitting the gym or eating a balanced diet. Holistic fitness, a broad approach to wellness, recognizes that true health involves the harmonious integration of our physical, mental, and emotional aspects. It's not just about having a strong body, but also a calm mind and a resilient spirit. As we begin today to help guide you to holistic fitness, we'll explore the multifaceted nature of well-being and why a balanced approach is crucial for your overall health. Understanding Holistic Fitness Holistic fitness goes beyond the boundaries of an isolated fitness routine or singular health practices. It's about viewing your well-being as a whole, interconnected system, where each part impacts the others. This perspective acknowledges that neglecting one aspect can disrupt the balance and lead to imbalances in other areas of life. The Three Pillars of Holistic Fitness 1. Physical Well-Being: Physical health is the foundation upon which the other aspects are built. Engaging in regular exercise, maintaining a balanced and nourishing real food-eating strategy, and getting adequate sleep are all vital components of physical well-being. However, holistic fitness goes beyond these basics. It involves listening to your body's signals, understanding its needs, and treating it with respect and care. 2. Mental Well-Being: A sound mind is essential for holistic fitness. Stress, anxiety, and negative thought patterns can impact your overall health. Practices like mindfulness, meditation, and deep breathing help calm the mind and promote mental clarity. Engaging in activities that stimulate your intellect, such as learning new skills or pursuing hobbies, also contributes to mental well-being. 3. Emotional Well-Being: Emotional health is often overlooked, but it plays a significant role in our overall wellness. Cultivating emotional intelligence, managing stress, and nurturing healthy relationships are all part of emotional well-being. Acknowledging and processing emotions in a constructive manner leads to greater resilience and a more positive outlook on life. The Importance of Balance Imagine a three-legged stool – if one leg is shorter than the others, the stool becomes unstable. Similarly, in holistic fitness, neglecting any one aspect can throw your well-being off balance. Focusing solely on physical health while ignoring mental and emotional needs can lead to burnout and dissatisfaction. Conversely, neglecting physical health can lead to a lack of energy and vitality, affecting your mental and emotional states. Embracing Holistic Fitness in Your Life Set Intentional Goals: Define goals encompassing all three aspects of holistic fitness. Strive for a well-rounded routine that addresses your physical, mental, and emotional needs. Practice Mindful Awareness: Regularly check in with yourself to assess how you're feeling physically, mentally, and emotionally. This awareness will help you identify areas that need attention. Create a Holistic Routine: Design a daily practice that includes physical activity, moments of mindfulness, and time for emotional reflection. This routine will provide structure and support for your holistic fitness journey. Seek Professional Guidance: Just as you might consult a fitness trainer for physical training, consider seeking guidance from mental health professionals or life coaches to support your mental and emotional growth. Holistic fitness is an invitation to live a life of wholeness and well-being. By embracing the interconnectedness of your physical, mental, and emotional aspects, you unlock the potential for a healthier, more fulfilling life. Remember that the journey towards holistic fitness is a continuous one, where small, consistent efforts yield significant results. So, take the first step today – nurture your body, mind, and spirit, and experience the transformative power of holistic well-being. Join Us Here - https://bit.ly/3pPLqRI Share any ideas, comments and questions below. 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 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. Walk with us here https://bit.ly/3pPLqRI - With our "Walking for Beginners" Playbook, you'll discover a wealth of knowledge, tips, and strategies to help you kick-start your walking routine. Whether you're a complete novice or getting back into fitness after a break, this playbook is designed specifically for you. – 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 Resources Be sure to contact us and let us know how we can help you. |
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