How Productivity Relates To Our Joy I am in a Joyful productivity practice group over the next six weeks developing the mindset of joy in my work. We are two weeks in and so far the feelings of joy I am experiencing in my life are improving. The reason I joined this mastermind group is for the experience, the learning and the practice of living intentionally with joy in my work and personal life. You see a few years ago I heard the idea that we must learn to live with joy rather than think of happiness. Happiness is fleeting however joy is a feeling that stays with us no matter what is going on in our lives. Once I heard that it made me think about my life from living intentionally with joy. If we practice joyful productivity in all that we do it just might make a difference to how we feel. At least this is how I am experiencing this idea in my daily intentional practice of living with joy. Sometimes we think of productivity only from the perspective of work and yet we believe that to live joyfully we have to be aware of all aspects of life. It might be challenging to think of exercise as a joyful experience if the only way that this has been thought of as painful and not enjoyable. The same might be true for eating well, thinking well or even play if these ideas are not a part of your daily practice of intentionally live with joy. Today I will share thoughts on what does productivity has to do with joy. There’s a link between productivity and joy. However, the connection may not always seem to be a positive one. In order to be joyful, you may think you need to be less productive and work fewer hours. And when considering what it means to have increased productivity, you may envision yourself tirelessly devoting all your time to work. So how could you possibly be joyful? The truth is, these views aren’t entirely accurate. Productivity can lead to joy. It’s not a zero-sum game. You don’t have to choose one or the other. You can have both. Let’s look at the ways that productivity can increase your overall sense of joy and as a result your wellbeing. Sense of Pride Most of us experience a sense of pride in a job well done. Being productive gives you a sense of accomplishment. You’ve completed something and can cross an item off your to-do list. It feels good to know that you’ve gotten a task done and that you have something to show for your efforts. Using your time productively instills a feeling of satisfaction and we find that this fills us with joy. Perception of Contribution We all want to contribute, right? This can be to our families, to a cause, to our own livelihood, or to society at large. Being productive allows us to feel that we’ve contributed to something. When we get a job done or achieve a goal, we know we’ve worked to give something of ourselves and that we’ve seen it through to the end. Knowing you’ve made a contribution is important to overall joyfulness. Increased Confidence When you’re productive, you gain a sense of capability. You see what you’re able to accomplish in a set amount of time and feel motivated to move forward to complete other tasks. On the other hand, procrastination leads to feelings of guilt and anxiety, which strip you of your self-esteem. Obtaining that feeling of self-worth can be a strong motivator for continued productivity. Feeling of Purpose Finally, when you’re productive, you can experience a real sense of purpose. The important thing to remember here is that the activities you’re completing must be meaningful. Being productive for the sake of staying busy isn’t enough to contribute to positive feelings. What you take on must be important to you if you want the action to seem purposeful. These are just some of the ways that productivity can increase your joyfulness. The two really do go hand in hand. At least this is our experience. If you are looking for a Joyful Productivity course I highly recommend Mindful Time Management for Joyful Productivity with George Kao - I have just finished this course and the learning in this program has been super helpful in developing joyful practices that are meaningful and easy to implement right away. You can find all the details here Share your thoughts on what does productivity have to do with joy in the comments below. Be sure to get in touch with us if we can help you. Subscribe to our newsletter here
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Incremental Change Checklist Yesterday we shared a blog post about tiny steps for big changes. And now you might be ready to jump in to begin to make change. You want to implement things that will transform certain habits into positive areas, right? Awesome! No human on Earth is perfect, but those ready to make changes experience the most growth. Why Tiny Steps ✓ Sharing ideas on small changes is that it’s much more realistic to incorporate them into your life straight away ✓ But that doesn’t mean they lack impact! ✓ Small changes could relate to any aspect of your life, if it involves striving for improvement ✓ We appreciate that it’s sometimes difficult to accept change. ✓ You can break things down into minimal changes that will eventually equate to the big change that you need ✓ Practicing small changes every day can ensure that you are continually developing 30 Small Changes You Can Take Action on Now Pick one idea and begin to practice it until it is a habit then add another ✓ Wake up earlier ✓ Don’t waste time complaining ✓ Create a morning routine ✓ Cook a simple real food meal once a day ✓ Express gratitude and appreciation – journal ✓ Walk to work ✓ Write down your goals ✓ Turn your phone off every night ✓ Drink more water ✓ Add vegetables to every meal ✓ Ask open-ended questions ✓ Take up a new or favorite hobby ✓ Keep a journal ✓ Have dinner with family ✓ Turn off notifications while working ✓ Give yourself time to respond to invitations ✓ Tell your loved ones how much you care ✓ Handle emotions with silence ✓ Walk your block with a litter bag ✓ Create a savings account ✓ Say hello to your neighbors ✓ Try to solve a Rubik’s Cube ✓ Open a college fund for your children ✓ Learn a new word in a different language ✓ Ask a customer to assess your service ✓ Organize a drawer in your desk (or home) ✓ Organize your computer files ✓ Treat yourself to a new food or learn a new real food recipe ✓ Floss one tooth ✓ Do squats, pull ups and push ups Share you thoughts on The Power of Incremental Change For Your Best Life Be sure to get in touch with us if we can help Subscribe to our newsletter Big Changes By Tiny Steps For Your Best Life Today we want to talk about the idea of how to make big changes by tiny steps. You’ve heard the quote - “Inch by inch, life's a cinch. Yard by yard, life's hard.” ― John Bytheway We know that thinking about change by tiny steps is much easier to do and allow yourself to WIN more often. The WINS you allow yourself to have keep you inspired and motivated to keep moving forward for the Big Changes you say you want. Over twenty years ago when I began to make changes in my life this is exactly the strategy I used. You see I had just been called to the hospital because my mother had an accident which caused her to break her hip and she needed a full hip replacement. As I was in the emergency room with my mother, I knew that night that if I didn’t make some drastic changes to my life I was going to be her twenty years down the road. You see I was 100 lbs. overweight, had low energy and just felt horrible most of the time. Big changes were necessary and I was the only one that could make those changes. Consider this: How many times have you told yourself that you must quit your job and try something else? How many times have you paid for a gym membership, and yet, you haven't set foot in the gym? The truth is that people resist change. They are afraid of the unknown and prefer to be in control. After all, we are creatures of habit. What if you could transform your life without actually making big changes? Think of it as a gradual process that you complete at your own pace to WIN with each tiny change. Here are six tiny steps to get started! Open Your Mind The first step is to open your mind and embrace change. We are wired to resist any changes that disrupt our bad habits and living patterns. Unless you beat inertia, you'll never be able to transform your life. You must find your WHY. We have written about finding your WHY many times it is that important and here are a few articles we have shared recently that might be helpful for you - https://wendybottrell.weebly.com/blog/three-solid-tips-to-win-with-your-health-fitness-goals https://wendybottrell.weebly.com/blog/to-be-be-better-mind-body-spirt & https://wendybottrell.weebly.com/blog/what-motivates-motivates Find your WHY and then allow the tiny changes you make day in and day out to become the good habits for big changes over time. Stop Caring About What Others Think of You Let’s say you want to relocate to a new city, but your parents disapprove. They keep saying that you'll feel alone, have trouble finding work, and waste a ton of money. Even the tiniest change has its challenges. However, this isn't a reason to give up. Stop caring about what others think of you. It’s your life, your decisions, your regrets. Focus on the things that make you happy, come up with a plan that will give you the WINS for each tiny change, and go for it! Be Grateful No matter how much you want to change your life, be grateful for what you have right now. Find joy in the smallest things, such as a walk in the park or the time spent reading a good book. Gratitude will bring you joy. That will keep you going and boost your inspiration and motivation. Negative thinking may be holding you back and increase your resistance to change. Celebrate Every WIN of Your Journey The bigger your goal, the longer it takes to achieve it. However, this shouldn't put you down. On the contrary - take the time to celebrate and enjoy every step of the process. Go out and have fun, share your accomplishments with friends, family, or call a friend - do whatever works for you. The whole point is to be grateful for how far you've come. Stick to It Stick to the changes you have made. Be sure you are not rushing the WINS. Make each tiny change a good habit before moving forward. Don't jump from one thing to the next. Be consistent and take small steps toward your goals. For instance, if you start walking or practising yoga, do it every single day. Want to build your own business? Do something in this regard on a daily basis. That could be setting up a blog, creating a Facebook fan page, or connecting with potential clients. Share your thoughts on How To Make Big Changes By Tiny Steps that have inspired you. Be sure to get in touch with us if we can help you Subscribe to our newsletter here Your Most Important Tiny Change Making lasting change can be a challenge and today we want to share 3 ideas for you to help you choose the most important tiny changes for your best life. In our experience over the past, almost 25 years of successfully making tiny changes the 3 we will share today have been ones we use regularly. Deciding what you want to do with your life is one of the most difficult things you'll go through. Adulthood doesn't come with a manual, and it's easy to make mistakes along the way. One way to minimize risks is to make tiny changes rather than trying to transform your life overnight. As human beings, we have the power to choose. Whatever you do, it's your choice. But how can you tell what's right and what's wrong? After all, the possibilities are endless. Take these three steps to choose your most important tiny change for a better life: Set Meaningful Goals Whatever you want to accomplish, make sure it's meaningful to you. Stop setting goals for the wrong reason. Know your WHY when creating any goal. Your WHY goals will keep you inspired long after the initial excitement is gone. We only say this because this has been our experience. Want to start a new career or have your own business? Do it because you want to, not because your parents are pressuring you or your friends believe it's the right thing to do. Think of what would make you happy and bring joy to your life. Don't try to change things just for the sake of doing something new. If you do that, you'll eventually lose your inspiration and motivation. Keep It Simple Most people have big goals, such as owning a dream home, travelling around the world, getting in the best shape of their life or making a fortune. While there’s nothing wrong with dreaming big, these things take time and are hard work. Let's say you want to have a stunning home at the seaside. Break this goal into small, simple steps. Assess your income and expenses, determine how much your dream home would cost, and what’s involved in the process. Or let’s say you want to begin a fitness program. The first step is to figure out your WHY. WHY do you want to get fit? I was able to figure out my WHY over 20 years ago when I watched my mother lie in a hospital bed waiting for hip replacement surgery. At that time, I was 100 lbs. overweight, out of shape and struggling with low energy. It was clear to me that night that if I didn’t make some positive changes in my life I was going to be my mother 20 years down the road. Today I can tell you that I am in good shape, fit, energetic and it is all because of that strong and clear WHY. The first step is to write clearly and in detail your WHY and then figure out what changes you'll have to make to accomplish your goal. Tackle one challenge at a time. Keep it small and simple. For instance, you might begin getting outdoors for a walk. When I began I could barely walk around the block. That was the starting point. Every day go a bit further. You see it doesn’t matter where you start, it only matters that you don’t quit. With a clear why and strong, meaningful goals you will stay on course. Be Consistent Whatever changes you make, turn them into habits. It's not enough to get out for a walk once a month. The consistency of getting out each day for a walk will get you the results that you desire. If you feel like giving up, remember WHY you started in the first place. Focus on your end goal and remind yourself that everything you do brings you one step closer to the destination. Don't give up - your hard work will pay off. It's just a matter of time. And always remember it is how you choose the most important tiny changes that matter most for you. "Isn't it funny how day by day nothing changes but when you look back, everything is different?" -C.S. Lewis Share any thoughts and ideas on the most important tiny changes you have made. Be sure to get in touch with us if we can help you. Subscribe to our newsletter here https://bit.ly/2Rwk8uL Declutter Your Mind We have been practicing the habit to declutter our mind for a long time now and today we wanted to share some ideas that might help you declutter your mind for your best life. One of the things you notice when you start decluttering is how so much of the clutter in your house reflects the clutter in your mind. If you’re hanging onto to clothes that don’t fit, or the ugly vase your mother gave you for Christmas or the exercise bike you might get around to using, you don’t just have a problem with too much stuff. You have a problem letting go. Chances are you’re also hanging onto a whole bunch of bad feelings, ill-founded assumptions, old grievances and future worries. If it feels good to declutter your house, it feels even better to declutter your mind. Here are some useful expert tips to make some space in your mind.
You don’t have to do the full sitting on a cushion in a darkened room thing to benefit from meditation techniques. If you’re feeling overwound, some simple breathing techniques can help you calm down and focus. For a few minutes, focus only on your breathing and nothing else. If your mind wanders or gets back into the worrying groove, you must put that aside and come back to focus on your breath.
It can help to write down anything that’s on your mind. Once all those worries are down on paper, you can prioritize them and work out a plan to deal with them. You can also assess them to identify what’s essential and what isn’t. When you can see what’s important, you can focus your energy and free up some of that mental space!
Brooding over the past and worrying about the future take up a lot of space in your mind and achieve precisely nothing. Let go of regret over past mistakes or resentment of past slights and move on. Keep your focus on what you can influence right here, right now.
Multitasking is not only overrated (it’s very inefficient), it also leads to greater anxiety, and you never do any one thing properly. Focus on doing things methodically and thoroughly. As you finish one task, move onto the next.
We talk about being available 24/7 and the 24-hour news cycle, but there is only one person who can control that. You. You can choose to switch off your computer, smartphone, and tv and control the amount of data your brain is trying to process. Decluttering your mind will pay off in all sorts of ways you hadn’t imagined. You will be more productive, less stressed and more motivated. Share your thoughts in the comments Be sure to get in touch with us if we can help you Stay in touch with us by subscribing to our newsletter https://bit.ly/2Rwk8uL How To Find Your Inspiration To Workout Before Work We believe that inspiration is an inside job and finding your WHY is an important part of staying inspired to do good work. We also believe that exercise and fitness are important for your business. So, today we want to share some ideas for you to inspire yourself to work out before work. “Inspiration comes from within yourself. One has to be positive. When you're positive, good things happen.” - Deep Roy “Act as if what you do makes a difference. It does.” - William James “It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” - William James “My mission in life is not merely to survive, but to thrive.”- Maya Angelou Being self-employed makes it 100 times easier to stick to a workout. Now you have much more control over your time and you will be much more able to choose when you want to work and when you want to relax, or exercise. The problem is, if you aim to finish early at the end of the day and workout then, you will almost always find that it never actually happens. The problem is, you'll still get tired and once you get into the 'flow' you'll find it's almost impossible to break out of it and to return later on while being just as productive. In our experience we find working out first, on the other hand, means you'll have more energy and a better mood as you work during your day. It's just a matter of being disciplined enough to plan your workouts into your day and inspired enough to honour your schedule. Here are some tips that can help. Be Prepared the Night Before One way to work out before you start work is to set up your gym kit etc. the night before. The aim here is to create the minimum barrier or good habit between you and the workout so that there's no effort involved other than the workout itself. Setting things up the night before means you can just grab your workout gear and go and that helps a lot. Make Your Workout Fun and Enjoyable If you're going to be inspired to workout first thing in the morning then it can help a great deal to do a workout that you actually find fun. Working out is fun – and especially if you do something like rock climbing or sparring with a heavy bag. Find a workout that you enjoy and don't worry too much about your strict goals – they'll come with time as long as you put in the effort. Oh, and your workouts don't have to be super long either. Ten to twenty minutes doing a High-Intensity Interval Training session first thing in the morning is a fantastic way to begin the day! We use and recommend the Home Workout Revolution system and use can find out more here is our affiliate link - http://go.earlytorise.net/SH1X Exercising Is Good for Your Mental Health We all know that exercise is good for your physical health. In fact, it would be somewhat difficult to overlook that fact. But, not only is it good for your physical health, but it is also very good for your mental health as well. Exercising regularly encourages blood flow, which in turn helps to keep the brain healthy. We find this an inspiring reason to workout for entrepreneurs. Workout At Home We have enjoyed working out at home for years now and find it to be the best use of our time and money. Meaning we have invested in an excellent online training system that we have followed for years and this has saved a great deal of money rather than paying for a gym membership. It has also allowed us to buy some equipment like dumbbells, bands, plates, bar, weight bench and a few kettlebells for our resistance training. We save time because we don't have to travel or wait for equipment at a packed gym. Simply get your workout clothes and get training. We use the Home Workout Revolution System for our HIIT workouts, weight training programs and follow along, talk about challenging. http://go.earlytorise.net/SH1X Stress If you're struggling to work out at all, then you might bear in mind that the problem is most likely linked with stress or your energy levels. It may just mean you're taking on too much work, in which case: readjust the habits that you create to reduce the stress! Let us know your thoughts in the comments Be sure to get in touch with us if we can help Subscribe to our newsletter Find Your WHY For Your Best Life Mind, Body & Spirit Today I would like to share some ideas for you to consider for your better life mind, body & Spirit. You see I heard this concept the other day and it fascinated me - “Human Movement Is A Form Of Nutrition” – Rafe Kelley Here is his idea of human movement as a form of nutrition. Your body responds to movement just like it responds to real food. We must give our bodies the real food nutrients to provide the essentials for our wellbeing just like we must provide good movement. Meaning moving well provides our bodies with the necessary essentials for strong bodies that will take us through life as they were meant to do. Yet, I have been thinking a lot about how now is the time for us all to get a better mind, body and spirit. I see and hear so many people living in fear right now and frankly, it makes me both sad and mad. If you are living in fear what are you doing to make positive changes for your wellbeing? What practices have you put in place to eat better, move better, think better, play better, breathe better, hydrate better today? In the last 7 days, in the last 30 days, in the last 7 months? Taking action is the only way your fear will subside or go away completely. By taking control of your life. You are the only one that can and must. Yes, I understand completely that all of this can be a bit overwhelming if nothing has been done to uplift your life in the current global situation. It doesn’t have to be this way. Change happens in tiny steps. But you do have to have a plan, a vision and YOUR WHY. We have written a lot about creating your WHY. We have shared how I found my WHY way back in 1999 and it continues to be a big part of my WHY today. You see at that time my mother had an accident and she needed a full hip replacement. When I got to the hospital she was lying in a hospital bed and would not have her surgery until the next day. As I watched her lying there in pain, confused and afraid it made me think of my life. And that scared the crap out of me. At that time I was 100 lbs. overweight, low energy, diagnosed with 3 autoimmune issues and it just came to me if I didn’t do something I was going to be my mother in 20 years. The very next day I began my journey. I borrowed a Tai Bow video and got started. I knew I had a huge mountain to climb. I was overweight, not feeling 100%, out of shape and my food choices had a lot to be desired. I began to exercise with the Tai Bow video every day. At first, I could only do a few minutes and then I could not do one more thing. That was my starting point. Every day I did a few more seconds and within a short period of time, I was doing the whole program. But it all came in stages. I didn’t rush it. I set what I felt were reasonable goals. Do the whole video for a few months. Then I found a local gym and began going there a few times a week. Eat better by starting to add better foods and not think about giving up anything. The giving up the junk food came much later and it happened naturally because of all the WINS I was having each day. The junk wasn't serving me anymore. But the changes didn't happen over night. Then I started to do more. Learn more. And today over 20 years later I am not the same person I was in 1999. I am healthy, eat real organic food, cook all my meals at home and enjoy it, do all kinds of exercise that is an absolute joy in my life, have all kinds of wellness practices I didn't even know existed way back then. If can be the same for you. The bottom line is you must find you WHY. What would it mean to you if you began to take on the things that are holding you back from feeling great? For me it was everything. That night I could not imagine being my mother 20 years down the road of life. Lying in a hospital bed, overweight, sick and waiting for some kind of medical intervention. I got myself into the shape I was in that night and I was the only one that was going to get me out of it. And that is the same for you. So, what is your WHY? The decision to figure out YOUR WHY will be the most important thing you will do if there is even the slightest desire in you to make a change. Let me know your WHY and how I can help. Share your thoughts and comments below. Subscribe to our newsletter here Get More Natural Energy For Your Best Life How often do you feel low in natural energy? We know that this can be caused by many things in our hectic, stressful modern life and today we want to share some simple ideas to get more natural energy. If you want to live a more holistic lifestyle, it means getting rid of some of the extras in your life that you don’t need. For example, it might mean reducing stimulants like caffeine, which you have been relying on to get energy and stay awake. Over the past few years I noticed that this was something I was doing. It was challenging to get through the day without my afternoon coffee. A few months ago I eliminated this habit of afternoon coffee and it feels great. The first couple of weeks were hard and my energy wasn't great but I stuck with it and now it feels great. Start Your Day with Water Before you do anything else in the morning, drink a glass of plain filtered water or water with some lemon. This is a wonderful way to get some natural energy without ever having caffeine. It can reduce how much caffeine you end up needing and will hydrate you. If you get too dehydrated, it can lead to even more fatigue, meaning you get even sleepier. Many people jump right into having coffee in the morning, but if you were to drink a tall glass of water when you wake up, you might find that you get a sufficient amount of energy for your morning tasks. Get in More Exercise It might sound counterintuitive, but exercise in the morning can actually give you a nice boost of energy. Exercise is going to release endorphins during your workout, which are the happy chemicals your brain releases. It puts you in a good mood, which can also give you a quick boost of adrenaline. This carries into more energy to get through your day. Our favorite workout program for moring exercise is The Home Workout Revolution, a system we have had in our fitness plan for many years. The training sessions are quick highly effective High Intensity Interval Training sessions that will benefit you whether you are just starting an exercise program or if you having been training for a long time like us. Improve Your Sleep Habits Sleep is definitely the forgotten pillar of wellness. I've heard it said that if we just got more sleep most of the modern health issues would just go away. If you keep waking up extremely tired or have trouble getting through your day without stimulants, it might be from your poor sleeping habits. Now is a great time to think about your sleep hygiene and whether or not you have healthy sleep habits. This includes being sure you start getting ready for bed about an hour before you intend to sleep, turning off electronics, and having a comfortable place to sleep. Timing is important for good sleep. Best time to hit the pillow is 10:30 PM every night. Getting a good night's sleep makes all the difference in your day and will help you have more natural energy throughout the day. Get Necessary Nutrients from Your Food Make sure you are eating a real organic food diet that provides your body with the life-affirming essentials of real food. What is consumed in our real organic food diet is a big part of holistic living, which includes organic produce, farm fresh eggs, local pastured meat and poultry, and organically grown. We wrote a blog post on eating real organic food and you can find it here - Share your thoughts in the comments below on how your get more natural energy in your day? Be sure to get in touch with us if we can help you. Subscribe to our newsletter here Holistic Living For Your Mind Body & Spirit Today we want to share our ideas for mind, body, spirit health for your best life. When we think of natural living, we feel it encompasses so much for your overall health and wellness. Some people think about natural living as the way they eat, others consider it about the cleaning products they use or how to exercise. But in reality, it is going to help your mind, body, and spirit all at once. Holistic Living - Our Mind, Body, Spirit What do you think of when you think of holistic health or natural living? It is really important to make this distinction first because it means something different for everyone. It might depend on your current lifestyle and where you are now. Think about what you want to improve in your life to make it more natural. For some people, they think of holistic living as eating real organic foods and getting outside in nature more often, while other people are focused more on preventative care with things like natural herbs, essential oils, and other forms of alternative medicine. Holistic Living For The Body For a more holistic body, it often starts with what you put on and in your body. For natural foods and products, you are looking for fewer chemicals and additives, and more natural ingredients. Your body wants more natural products that come from the earth, so think about what is made organically that you can use on or in your body. What is consumed is a big part of holistic living, which includes organic produce, farm fresh eggs, local pastured meat and poultry, and organically grown. You can add in exercise as a way to move your body well and keep a healthy body while using natural products on your hair and skin. We made the decision way back in 2008 to move toward a holistic lifestyle for our body and our home. At that time we learning about the idea of living with fewer chemicals and we were introduced to a company out of Australia called Miessence and they are the world’s first certified organic product line in personal care, body care, oral care, and some home cleaning products. We have been using these products ever since. The products are excellent, and they are shipped directly to our front door. There are a few products that we especially like and they are Mint Toothpaste, Magnesium Deodorant, Hair Conditioner and Facial Serum. You can see all of the products and details at our link - Holistic Mind There are also some choices that help you develop a more holistic mind and mental health, such as journaling, meditating, or practicing mindfulness. You can with taking some time to get out in nature to calm the mind, or gradually begin working on a yoga practice that helps you feel centred and balanced. An easy way to figure out what your mind needs right now is to think about ways in which you are stressed, anxious, or struggling with your feelings or emotions. This can help you figure out which direction to go for your best life. I have found that when I am in a stressed-out state of mind that sitting in silence for a few minutes is a great place to begin. Journaling has been a great addition to calming my stress and something I highly recommend. Holistic Spirit Your spirit connection is going to be similar to the activities you use for your mind. However, it expands more your soul and spirit, such as self-care and participating in activities that help you re-energize and feel more balanced in your health and life. Many people turn to things like yoga or Pilates, meditation, a spiritual practice, or grounding for their spirit and soul. We especially enjoy getting out in nature for a hike or long walk. Simply enjoying the sounds, colours and energy of the forest and what it has to offer us at the moment. And we are never disappointed by the beauty, the silence or the experience of hiking through the trails. Share your thoughts and ideas on how you develop the mind, body and spirit health for your best life. Be sure to get in touch with us if we can help you. Subscribe to our newsletter here Consider Eating Real Organic Life-Affirming Food to Reduce Chemicals For Your Best Life This month we are sharing ideas to live a more holistic lifestyle and today our post share ideas on eating real organic life-affirming foods to reduce chemicals for your best life. Yesterday we wrote about cleaning with natural cleaners to eliminate toxins from your home (here is the post) and today we want to share the idea of eliminating toxins you eat to live more holistically. As you begin your journey of learning to live a more natural and holistic life, you will be much more aware of what you put in your body. So many processed foods contain chemicals, additives, MSG, and so many more ingredients that you don’t want to digest but are completely unnecessary. That is why eating real organic life-affirming foods at each meal is recommended so often. The easiest way to do this is to simply to make your meals at home with real organic life-affirming food cooked in your own kitchen. For many of us, this might be a challenge to begin. Partly because for many of us we have lost the art of home cooking and partly because our senses are out of practice eating and enjoying the pleasures of real organic food. Consider The Types of Food Additives It helps to first understand what food additives might be in your food, which tells you which direction to go. Look closely at the ingredients of any processed food you eat, specifically for some of these ingredients: High-fructose corn syrup – There is no reason to ever need to buy something with high fructose corn syrup. This is a type of additive that makes food sweeter and is even used in foods you wouldn’t need to sweeten. For example, some store-bought premade cold cuts sandwiches contain high fructose corn syrup, even though it should be naturally sweet using real foods like cranberries and apples. To see a list of premade foods that contain HFCS Nitrates and nitrites – These are most often found in deli meat and other processed meats. It is a type of preservative that is going to help keep the food fresher longer, as well as giving it the salty flavour you want. The problem is that it has been linked to a higher risk of certain cancers, higher cholesterol, and just in general, not a healthy or necessary additive. Food colouring – Lastly, look out for artificial food colouring in your food, yet another unnecessary ingredient often used in processed foods. All it does it change the colour and brightness of food to make it look more appealing, but there is no reason to use it. You might see ingredients like Yellow 6 or Red 40, which are just food dyes. When to Choose Organic Now that you understand what chemicals and artificial ingredients might be used, you can start eating a real organic food diet. This means going organic, but when do you really need organic foods? Here are some things to start with. When we began making the changes in how we were eating we learned about the Dirty Dozen and the Clean 15. It was a real help to understand that some real foods have more pesticides than others. We started by eliminating the Dirty Dozen. Check them out here. Dirty dozen – There is a list known as the dirty dozen, which includes 12 fruits and vegetables that tend to contain more pesticides. If you can purchase these organic, that is highly recommended. They include spinach, kale, strawberries, grapes, cherries, peaches, apples, nectarines, celery, pears, potatoes, and tomatoes. Here is the Dirty Dozen list And we also were not as strict with the Clean 15. Over time, however, we made the choice to get most of our food from local farmers who were growing organic and biodynamic foods. You can check out the Clean 15 list Eggs, meat, and fish – Beyond produce, it is also a good idea to go organic, farm-fresh, and pasture-raised with things like eggs, meat, poultry, and fish. When you can afford it – There are a number of ways to afford to make the change to a real organic food diet. Buy in season at local farmers' markets or local roadside farms. Look for sales or promotions either through your local farmer, at the supermarket or even online and co-ops. We get our fruits and veggies through a local organic co-op. The food is delivered to our front door each week, it is fresh and delicious. If we go for a drive in the country we always look for roadside sides or farmers. At the end of the day, it is up to you if you feel it is important to improve your diet. For many individuals in our modern world just eating more fruits & veggies will help improve how they feel. So, no matter where you are right now with the foods eaten the big message is to eat better. Eat more fruits and veggies at each meal. Consider eliminating as many chemicals in the foods that you eat as possible. Make food purchases where there is no packaging, no food labels and short shelf life. These will be the life-affirming foods that will help you on the journey to a holistic lifestyle. Be sure to share your comments Get in touch with us if we can help you Subscribe to our newsletter here Clean Your Home Naturally Over the past twelve years, we have been making many changes to live more holistically and one of those changes has been to clear our home naturally. Everyone wants to have a clean home, but if you are looking to live a more holistic life, it might be time to switch to natural cleaners. Your commercial cleaning products are often filled with chemicals and additives that don’t help clean your home any better and contain unnecessary and often toxic ingredients. Here are some easy and natural ways to clean your home. Natural Cleaning Ingredients Before you start cleaning your home, you need to compile some natural ingredients and tools. For natural cleaning, some of the best ingredients include white distilled vinegar, baking soda, lemon, borax, cornstarch, essential oils, and of course good old-fashioned water. You will also need a few supplies for making your own natural cleaning products including empty spray bottles and possibly measuring spoons or measuring cups. Easy Changes to Make Right Now Over time, you will start understanding all the different ways to clean your home, but for now, let’s keep things simple. Here are a few different ways to clean your home naturally, that doesn’t require much more than what you have on hand now. Use microfiber cloths – With microfiber cloths, they do a lot of the cleaning without needing anything other than water, or maybe a little baking soda for scrubbing. They are gentle, kind to the environment, and can be used over and over again. Stop buying scented products – This is a big one for us. These scented cleaning and laundry products are highly toxic for you, your family, your neighbours and the environment. You don’t need added scents in your cleaning products. You can find natural ways to improve the smell of your home, including essential oil diffusers to provide natural fragrance at any time. Vinegar and citrus is the perfect combo – Any time you need to do some light cleaning or disinfecting, all you need is citrus and white vinegar. These together work great for cleaning windows, wiping down countertops, and even mopping the floors. Make a habit of cleaning as you go – Reduce how much scrubbing you need to do by cleaning more as you go. Rinse dishes when you put them in the sink, wipe down counters after cooking, and rinse your shower walls more often. This is a simple idea and the best way to make it a good habit. Ideas For Natural Cleaning Products You Can Make at Home Natural cleaning products you can make right at home with the ingredients listed above. Deodorize with Baking Soda – Baking soda is going to be your best friend when you decide to use natural cleaning products. It is excellent for scrubbing, but don’t forget about deodorizing. Sprinkle it in your bathtub, toilet, or garbage can, let it sit for a bit, then rinse with water and things will smell much better. All-Purpose Cleaner – You can make your own all-purpose cleaner with just white distilled vinegar, water, and lemon. Use about one-part water with one-part vinegar, then add the rind from a lemon to the bottle for added scent. Just be careful about using the acidic products on granite or marble. Now, if you are like us we do make some of our natural cleaning products and we also have found a company that we feel has an awesome natural and certified organic line of skincare, personal care, supplements and laundry liquid that we have been using since 2008. You can see our link to all the products here https://bit.ly/3c4PNNm Be sure to get in touch with us and let us know how we can help you. Subscribe to our newsletter here Complementary Medicine - Mind & Body We use a wide range of complementary medicine in our holistic lifestyle and today we would like to share the idea of the options for alternatives of wellness care. Complementary medicine or you might hear the term Alternative medicine is not one type of medicine but includes everything aside from regular medical intervention. This might include using herbs and essential oils, getting acupuncture, EFT, meditation and mindfulness, and so much more. Complementary Medicine as Preventative Measures Complementary/Alternative medicine is used as preventative medicine. It does not replace conventional western medicine; however, it is a element of a wellness lifestyle. It is a great way to take care of mild health issues and general health and wellness, to hopefully avoid how much you need medical treatment. This type of alternative medicine might include eating a healthy real food organic diet, taking the right supplements, using herbs, for things like chronic pain or inflammation in the body, exercising, and using herbal remedies. Alternative Medicine for the Body There is some alternative medicine that is better for your body, though keep in mind it has some mental benefits as well. Alternative medicine that is good for the body includes exercise, massage, cold showers, stretching and practicing good movement. For example, if you have chronic pain, maybe you will see a chiropractor to get an adjustment or see a Acupuncturist to help with the pain or injury. Someone who has pain or stress-related physical issues might get a massage or seek help from an osteopathic physician. This also includes gentle forms of exercise like walking outdoors, yoga, tai chi, and stretching exercises. Complentary Medicine for the Mind There is also alternative medicine meant more for your mind, including behavioral and mental health. This might include meditation, visualization, mindfulness, and journaling. Think of this as alternative medicine for your mental health and emotional health. What do you struggle with? It might be stress, anxiety, depression, lack of energy or brain fog, and many other issues. While it is not meant to replace mental illness care from a licensed therapist or counselor, it can help to ease some of your symptoms in between therapy sessions or when you have high amounts of stress, unhealthy coping mechanisms, or just for general mental health improvements. The important thing to remember here is that alternative medicine is not meant to replace physicians, specialists, surgeons, or therapists. It is used in conjunction with other methods of treating your mental and physical ailments. It can work together with conventional treatments to get you the best care possible, especially when you want to live a more holistic lifestyle. Share your thoughts and ideas on the benefits of Complementary Medicine in the comments section below. Be sure to get in touch with us if we can help you. Subscribe to our newsletter here Mindfulness - Be More Aware For Your Best Life Mindfulness provides some amazing benefits during your mission to live more holistically, from helping you to live in the moment, to reducing stress and anxiety. An excellent perk of being more mindful is becoming more self-aware. It helps you to find clarity and understand who you are, who you want to be, and what might be holding you back. Practice Breathing Exercises To begin working on your mindfulness practice, you can become more self-aware by practicing breathing exercises. Breathing exercises are really helpful in the beginning. You can start by just focusing on your breathing, sitting or lying comfortably and being comfortable while you slowly inhale for the count of 4, hold for the count of 4 and exhale for the count of 4 and hold for the count of 4, and do this for just a few minutes a day. Another option that we find best for us is the Wim Hof Method of breathing is our choice when we practice our breathing. Focus on Just One Activity at a Time Mindfulness is about being in the moment, but that is really hard to do when your mind is concentrating on 5 things at once. Practice realigning your thoughts to just one task or activity at a time and don’t focus on anything else during this time. If you are reading a book, don’t let your mind wander to your to-do list or what you plan to eat for dinner. When you are enjoying some time with family, try to keep your focus on just that one activity, and not what you intend to do after. Slow Down and Sit in Silence This is one of our favourite practices that we do each day. It is not uncommon for us to be focused on one thing when we are doing something else. Maybe you always listen to music when going for a walk or you watch TV when you are eating dinner. Do these activities in silence, where you are concentrating on the present experience, instead of being constantly be distracted. If you are not used to doing this, practice it during one meal a day. Choose a meal, like breakfast or lunch, where you only focus on your meal. Don’t listen to music, read a book, or use your phone. Just sit quietly and concentrate on the experience of eating this meal. It is a powerful experience once you gain the habit of sitting in silence each and every day. Move Your Body More Often Spend some time each day moving your body. This doesn’t need to be a strenuous exercise, but get up and go outside for a walk, do some yoga, or even just dance around your living room. Regular exercise helps you to be more self-aware of your body and your health and allows you to really appreciate how much movement you can get. It is important for your mind, body and spirit to move well each and every day. Let us know your thoughts. Be sure to get in touch with us and let us know how we can help you. Subscribe to our newsletter here Make The Switch To Organic Living an organic lifestyle is a big choice to make and one we feel is definitely worth it. Now we feel that living an organic lifestyle means you are living in a way that is good for you and the environment. This lifestyle is one that encourages you to live thoughtfully and responsibly about how you treat your body as well as the world around you. Live Organically Perhaps you’ve always wanted to live organically but weren’t sure where to start. Fortunately, there are a few simple lifestyle changes and resolutions you can make today to begin an organic lifestyle. Make The Switch To Organic First, switch to organic, whole life-affirming real foods, as this is the easiest change to make as more and more supermarkets are selling organic produce and meats to meet the demand from customers. Organic food is defined as food grown without the use of pesticide chemicals, hormones, or other unnatural substances. Not only can these chemicals be harmful to your body, but they are also harmful to the earth, while organic farming supports healthier soil, water and reduced fossil fuel load. When you opt to eat organic food or even grow your own, you’re helping to fight against the use of chemicals and harmful toxins. Organic Personal Care Products Choose organic personal hygiene products instead of commercial products that are made with chemicals that may be harmful to your health and are not studied for the effects of long-term exposure. We made this change in 2008 when we started to get our personal care products online from Miessence. We have been using them ever since. Toothpaste, deodorant, shampoo, conditioner and soap were the products we decided to start with. You can learn more about Miessence at our website and be sure to reach out to us if you have any questions. Body washes, soaps, creams, lotions, makeup, shampoos, and more are all manufactured using chemicals and additives that are absorbed into your skin. Purchase natural organic products made with essential oils and natural oils such as olive, coconut, lavender, and jojoba. Purchase or make your own organic cleaning products! Some of the biggest culprits of harsh chemicals and toxins are cleaning products. Your toilet and tub cleaners are usually teaming with harsh chemicals that can be harmful to your skin and possibly to your health. Ever felt dizzy or nauseous after exposure? The best natural cleaners are salt, vinegar, baking soda, and borax, and they can be used on just about every inch of your home from the bathroom to the kitchen and on every stain in-between. One of the best ways to go organic is to do it yourself! From organic gardens to DIY cleaning products help you gain the advantage of always knowing exactly what’s in your food and home! You can learn more about Miessence at our website and be sure to get in touch with us if you have any questions. Subscribe to our newsletter  Daily Affirmations For Holistic Health If you have ever read about being more positive, changing your life, or any self-improvement topic, then you have probably come across the concept of affirmations. The reason people talk about them and encourage them so much is because of how powerful they can be. An affirmation is just a positive statement you repeat to yourself to get into a positive mindset. It seems so simple, but it truly does make a major difference in how you think and act. Here are some different ways you can use your daily affirmations. Write Them in Your Journal Each Day When you write down affirmations, it is good to have them in a permanent place to reference. Have a page in your journal dedicated to all your favourite positive affirmations. You can either read off this list every day or actually write new ones down each day. Every morning when you write in your journal, write down at least one positive affirmation that pertains to something occurring that day, or that will help your mindset for what you have coming up. Writing it down is going to help you use it efficiently, along with saying it out loud to yourself. Keep Digital Copies of Your Affirmations It is also a good idea to have your favourite affirmations in other places, to be used at any time you need them. Maybe you keep your journal at home, but you need a quick positive affirmation while you are at work or running errands. Try to keep a digital copy of them on your phone, so that you can reference them at any time. This really helps in those unexpected situations. Set a Timer for Using the Affirmations Having a hard time remembering to use your affirmations each day? Set a timer! This can be a timer that goes off at the same time each day, like shortly before you typically get ready for work, or in the evenings around bedtime. You can also have different timers each day depending on what your schedule looks like. Use Event-Specific Affirmations There might also be times in your life when you need a positive attitude about a certain situation that is causing you stress or anxiety. For example, if you have a big oral presentation coming up soon at work or school, you might be worried about all the things that could potentially go wrong. Instead of focusing on those, focus on something positive. Create affirmations that help you understand you are capable of doing this presentation, remind yourself that you are prepared and that you are brave and strong. Pro Tip – Make sure the affirmations you choose are only for yourself, and not others. These are all about you and your own mindset. They should not reflect any other person in your life. They are personal and private, and you don’t need to feel like you should share them with anyone. Share your thoughts and ideas on ways to use daily affirmations in the comments below. Get in touch with us if we can help you. Subscribe to our newsletter here Begin Walking With Your Clear Goal If you decide to start walking without a clear goal or we like to call it a clear WHY it is going to be challenging to keep it up.
Consider starting a walking challenge, (we recommend The Step Away From 2020 Challenge - Start Date: September 1 - 7, 2020. This challenge is a great way to get things moving back in the right direction and finish the year on a high note by cranking up your step count now through the final months of the year. It's also a great way to stay socially connected. Join now with my affiliate link - https://bit.ly/3m1NkYG go to the Challenges page to register. Let me know if I can help you) or simply set a goal where you want to walk a certain number of steps or a specific number of days during the week. This doesn’t have to be a big challenge or a goal that will be really difficult to complete. You still want to start your journey slow and steady, even just walking every day. Maybe think of a goal that will keep you inspired and motivated, but is a little more than you are walking now. If you wear your fitness tracker for a few days and find that on average, you walk about 4,500 steps a day, then try to set a goal of walking 6,000 steps a day. It gets you moving more and keeps you motivated, but isn’t so crazy that you feel burnt out. One of the things that I began when I first starting walking every day was I took a photo and shared it online as a way to keep me inspired about all the beauty on my walks and as a way to have some accountability by sharing my photos. This is a chance for you to be creative as to what works for you. What is a challenge or goal you have created to begin walking? It would be great to hear about it in the comments below. Get in touch with us if we can help you Subscribe to our newsletter here Include Strength Training To Gain Muscles For Your Healthy Independent LIfe To live a healthy independent life gain muscles NOW Everything we do requires us to use our muscles. Go up and down the stairs. Carry your groceries. Lift your kids or grandkids. Play with your kids or grandkids. The less muscle you have the less function you have. This is so important for us as women over 40 to get and understand this. Because if we don't get this point the future is not a pretty picture. Everything can be a challenge. This is one of the biggest reasons I have such a passion for training with weights. I especially enjoy training with weights and kettlebells however it really doesn't matter if you choose bodyweight training, dumbbells or kettlebells, yoga, pilates. What is important is to get started. Ok, so you might be thinking there is no chance for me because I have been inactive for so long. Not true! You can improve your health, fitness and build muscle even if you have never trained before. It is never too late for the women to begin training to gain muscle! You can gain muscle and burn fat. You will want to do training that is intense in short bursts! OR High-Intensity Interval Training. There are many benefits and one of the biggest benefits is Burst training doesn't take that much time to accomplish. One more excuse is gone! 20-minute burst (hiit) will eliminate the time objection for sure. I can tell you this training method is effective and can be a lot of fun. It is definitely challenging. Resistance Training with HIIT is our suggestion for you. Doing push up, plank, lunges, squats, dumbbell rows are a few examples. And you do not have to go to a gym. You can train is a small amount of space in your home, just like I do. So, most women tell me they don't know where to start. What I can suggest to you is to consider joining Burn The Fat Inner Circle. A monthly membership health and fitness program we use ourselves and feel it is a good program to help you either get started or help you stay on track. Burn The Fat Inner Circle - A Complete Online Body Transformation Program And Fitness Support Community. Learn more here at our link https://bit.ly/2YAGqjl and be sure to connect with us to let us know how we can help you Now is the time to feel good in your own skin! Let us know how you train? What challenges are you having? How can we help? Get In TouchGet in touch with us and let us know how we can help you Let's do this together, share your stories here below. Subscribe to our newsletter here Workout Bloopers You May Have Done! I just rec'd this email and it made me laugh because I have done these workout bloopers myself!
Have you? My worst workout blooper is setting unrealistic goals! When I am thinking and creating my goals, sometimes I can be a bit unrealistic and want to overachieve my goals as well as results! This causes me to fail more times than not. Over train, injury and frustration are the results I see when I make unrealistic goals. So check it out here: Have you ever done any of these workout bloopers?
If you are looking for support to help you achieve your fitness goals with a good solid plan you might find the Burn The Fat Inner Circle Membership Program a perfect match. We are members and find the community supportive and inspiring. The Step Away From 2020 Challenge - Start Date (Entry window): September 1 - 7, 2020. Early registration now open! To Enter Free or get more details, CLICK HERE Join me at The Step Away From 2020 Challenge. Be sure to let me know how we can help Get in touch with us if we can help you Subscribe to our newsletter here Cultivate Optimism Daily For Your Best Life You might be surprised to hear that optimism is not an innate quality. Optimism and pessimism are ways of looking at yourself and the world through a positive or negative filter.
Once you think of them as reflections of your mindset, it becomes much easier to believe you can change. Like any new behaviour, you need to practice every day for it to become a habit. Try these six suggestions to cultivate your optimism every day. 1. Keep a journal Journaling or keeping a diary allows you to process events and to get a different viewpoint on them. It encourages self-reflection and captures insights into your thinking and behaviour. You can write down what happened during your day and document, not just the bald facts but how you did it, what you did to make it happen and what you did right. And, importantly, how it felt while you were doing it. Don’t just record the good things (a promotion, a presentation or meeting that went well), remember to write down the thing that didn’t go so well and reflect on what happened, how you dealt with it, and what you might do differently next time. 2. Laugh Consciously notice the funny side of things and write them down. If the technology didn’t work, and you had to give the presentation without the slide deck, or the power went out, or there was a fire drill in the middle of your crucial meeting. What can seem like a disaster at the time can also be looked back on as a comedy of errors. 3. Write to your future self Write a letter or a journal entry that sets out the future you want. This is an idea we learned when we were in Life Coaching and absolutely adored it. In fact, that training was over twenty years ago and we continue to this day to write to our future self. Whatever is on your mind write as though you are twenty years in the future looking back at present-day you. And share your ideas whatever topic your younger you is looking for answers to. For example - What job are you doing? Are you running your own business? What have you learned? What has changed? Imagining the message your future self shares with you and it feels can be a powerful motivator. 4. Keep a kindness list Have a page in your journal where you note down kind gestures. Write down when you are kind to someone, or when someone is kind to you. Even little things count, like opening a door for someone or letting them go first in the line for coffee. You’ll be surprised at how quickly they mount up, and your ever-lengthening list will give you a different perspective on things. 5. Say thank you Write a letter or email, phone or visit someone (a person outside your family) who has been genuinely kind to you. Tell them how much you appreciate what they did or said and how it has affected your life. 6. Choose positivity Make a positive choice to develop and maintain an optimistic outlook. Do this every morning when you wake up. Decide that today is going to be a great day. Everyone will have some level of suffering in their life. Choosing to be optimistic will make it easier to bounce back from the bad times and to enjoy and be certain of the good times. Share any thought on how to cultivate optimism each day in the comments below Be sure to get in touch with us if we can help Subscribe to our newsletter here |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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