Keep Your Fitness Momentum This Fall We are beginning to see the hot summer days moves into the cooler days of fall, and it is important to keep up the momentum when it comes to your fitness practice. As the weather outside changes, which depending on where you live, might mean you can finally avoid the intense heat, or you may need to move workouts indoors if it has gotten too chilly.
It is also may be a great time to change your focus on more gentler forms of movement. No matter what now is the time to keep your fitness momentum. Ideas To Keep Your Fitness Momentum Take Advantage of Beautiful Fall Days To start with, take advantage of the fall days that are warm or cool, without extreme cold or hot weather. This is when you are getting outside and exercising in nature is the perfect opportunity. There are many ways to exercise outdoors, including walking, hiking, riding a bicycle, taking your dogs for a walk, going to a nearby lake or beach. You can also head to a park near you to do some outdoor exercises alone or with your kids. Many parks also include equipment to help with push-ups and conditioning. Practice New Forms of Outdoor Exercise Similarly, there might be some forms of movement outside that you never considered before. Maybe you are familiar with cycling or walking, but you don’t have much experience with hiking. This is a great time to try something new and explore what other forms of movement you enjoy. You might have assumed you wouldn’t like tai-chi, but then fell in love with the benefits. Maybe you are more of a gym person but find that running outside is really healing to you. Consider Heading to the Gym As we get further into fall and the temperatures begin to drop more rapidly, it is a good time to renew your gym membership and use some gym equipment. This allows you to still get in a good workout without worrying about the weather conditions. A major benefit to the gym is that you have access to all the equipment you could possibly need. You might even make some new friends. Experiment with Home Workouts While there are many different forms of movement you can do at home, fall is ideal for conditioning and gentle movement. It is a time when you slow down, enjoy more rest, and treat your body with care. This means focusing more on stretching, yoga, and gentle conditioning workouts. Maybe you start practicing yoga or Pilates in the morning, or you enjoy an afternoon stroll with your spouse. We purchased a mini trampoline a number of years ago and use it on a regular basis during the winter season when we don’t get outdoors for a morning walk. 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
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Bring Self-Improvement With These 5 Simple Steps Way back in 2020 we wrote a blog post to help you and the title is How To Make Big Changes By Tiny Steps (you can read that post here - https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps When we are curious about who we truly are and use simple steps to make change we begin to live our best lives. “Inch by inch, life's a cinch. Yard by yard, life's hard.” ― John Bytheway Let’s start by acknowledging that we’re fantastic just the way we are! Everything you’ve done and everything you are makes you you, which is a terrific individual! That said, we must be honest with ourselves and say that there are things we’d like to see change. This is simply a part of living your best life, right? Maybe it’s how you deal with challenges or what you do when confronted with a disrespectful colleague. Or maybe it is about getting on track to improve your health and fitness each day. These little habits or tendencies may not only be frustrating, but they could also be standing in the way of you getting an awesome promotion or living your best healthy life each and every day. So, why let them? Here are five simple steps to bring self-improvement and feeling phenomenal about yourself. Check it out and be sure to share any questions, ideas or comments below this post. 1. Get to Know You We take for granted that we know what we want. But unfortunately, no one teaches us how to determine our likes and dislikes, hopes and dreams. And it can take years until we actually know who we are. One of the most important steps of self-improvement is understanding yourself. So, now is the time to get curious about what makes you who you are. Once you become familiar with all the layers, you can start making the changes you want to see improvement in. Look at yourself objectively and ask yourself these questions:
2. Sleep Well Sleep is the forgotten Pillar of Wellness. If you’re a night owl or just like partying, this will be a simple step to change. We’re not suggesting you stop socializing or living your life however taking some time to focus on getting consistent with your sleep will be important. I’ve heard it said that if people would just get to bed earlier and have better sleep most illness would simply disappear. This is how vital sleeping well is to your best healthy life. According to the Sleep Foundation, the average adult needs between 7–9 hours of sleep each night. Getting that quality sleep will help you wake up fresh, energized, and ready to embark on a new day. Besides keeping you focused and alert, good sleep boosts your immune system, reduces stress, and helps you maintain your weight. In addition, sleep can lower the risk of chronic diseases, such as heart disease and Type-2 diabetes. 3. Exercise Well Your physical well-being has a direct impact on your mental and emotional state . Therefore, being healthy is important to living a high-quality lifestyle and not fearing what needs to be changed or improved. More importantly, through regular exercise and eating healthy foods, you fuel your body and mind. So, you stop aching all over and start feeling energized. You can go up a flight of stairs without feeling like your heart is about to pop out of your chest. Walking becomes your new mode of transportation, and your clothes look better than ever on you. Combined, these things factor in on how you feel about yourself. When you look good, your self-esteem gets a nice boost. You become more confident to try new things or meet new people. 4. Stay Curious Make a habit of learning something new each day for the rest of your life. Being exposed to new ways of thinking and doing has the power of changing the quality of your thoughts. You get to see things from a different perspective, which gives you insight into new information. As a result, you can start changing how you live for the better. Being curious doesn’t always have to be for young, eager children. You can do the same thing at any age to help you stay alert and active. After all, if we’re not learning and growing, then we’re dying. Check out some ways to keep learning at any age:
5. Celebrate Your Successes No one knows about celebrating successes perhaps better than Nelson Mandela. He said, “Remember to celebrate milestones as you prepare for the road ahead.” Make a habit of recognizing your hard work and accomplishments and the sacrifices you made to get there. Be proud of your progress and how you feel about everything you’ve learned in the process. When you look back and know what you’re capable of achieving, you get a fresh insight into what needs to be tweaked for the next challenge. Then, you can make changes where needed to keep moving forward and improving day by day! 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 Be sure to get in touch with us and let us know how we can help you   Healthy Habits To Live A Balanced Life We believe that by allowing yourself to practice these 3 simple healthy habits to help you live a balanced life. We have been practising these habits for years now and know that they are worth focusing on for your best life. Don’t feel overwhelmed if you aren’t sure where to start. All it really takes for a properly balanced life that makes you feel happy, joyful, healthy, and productive, is to add some simple daily habits to your routine. This is a simple change to make in your life, and it is one you can go about gradually so you don’t feel intimidated by too many changes all at once. You see we believe that taking tiny steps to change gives you big WINS in your life. Allowing yourself to WIN helps you win at the game of life, right? Here are 3 simple healthy habits you can add to your daily practice that help you live a balanced life: Drink Your Water Each Day This must not surprise you a little bit since we have written about drinking water as a pillar of health and wellness. But if you struggle drinking enough water, here are some tips to make sure you are staying hydrated: Flavor your water – You don’t have to drink only plain water to get the effects of being more hydrated. Feel free to flavor your water by infusing it with fruit and herbs for example. The definition of water that I learned is clear- colourless – odorless – tasteless. If you are not in the habit of drinking water daily, then start where you are and set your goal at drinking just water once you are able to. How much water? Drink half your body weight in ounces. So if you are 100lbs then drink half or 50 ounces of water or about 6-7 glasses of water per day. The simplest way to do this is to drink a glass of water when you get up in the morning, a glass of water before each meal you eat and if you snack before you have a snack and 2 glasses of water during your exercise/workout and a glass of water before you go to bed. This is the best way to begin getting in the good habit of drinking water. Ideas To Help You Get Started Drinking Water Use a fun cup – Water bottles have come a long way! There are hundreds of varieties, including different materials, colors, sizes, patterns, and so much more. You can even get a water bottle with motivational sayings for each water milestone you reach during the day. Add water to your habit tracker – You might enjoy water, but you just don’t think you drink enough. This is where tracking your water comes in handy! If you don’t have a water bottle that shows you how many ounces you have had during the day, the next best thing is to ether use a water tracking app on your phone, or just track with a printed water tracker. Eat water-dense foods – You can also eat more foods that contain a high amount of water, such as lettuce, watermelon, cucumber, tomatoes, zucchini, celery, and apples. Find Ways to Move Your Body That You Enjoy Beyond trying to be on your move more, it is essential to add in some resistance exercise to your daily wellness practice. Many people are in the bad habit of telling themselves they hate exercise. Our beautiful human bodies are meant to move for our best life. With that said, the most important thing a person must do for your overall wellness in mind is to find enjoyable forms of exercise for yourself. Weightlifting and running might be great workouts, but if you feel like you constantly must force yourself to do it, turning it into a daily habit is going to be a lot harder. I think intuitively we all know this, right? Instead, find forms of movement you will enjoy doing, and will give you good workout. For example, you might be someone who prefers kickboxing, or you may like bodyweight exercises to strengthen your muscles, instead of lifting heavier weights. It is up to you how you choose to incorporate exercise into your daily practice. You don’t have to jump on the latest workout trend just because your friends are doing it. Find something you love, and it will be much easier to commit to the practice for you. For me I was fortunate when I was introduced to working out in the gym. I enjoyed it right from the beginning and yet it took me a long time to start. I didn’t have the confidence to walk into the gym by myself and get that gym membership. Then a friend suggested we do it together and I’ve never regretted that decision. The most important thing to think about when deciding what is right for you is to experiment with many different kinds of exercise. Once you have that experience pick one and take the action necessary to make it a good daily habit for you. Eat More Real Organic Foods Cooked In Your Kitchen We have lost the art of cooking real organic foods in our own kitchen for the most part. Cooking has become a lost art. Many have lost the taste for real organic foods because of all the highly processed foods in most people’s diet. If much of the foods you eat are out of a box or a package now is the time to get back to eating and cooking real organic foods. By focusing on adding more real organic whole foods into your life, you will be improving your physical health and wellbeing, without having to be on a “diet” or do anything restrictive. Simply add in more real organic foods to the meals each day. The best idea we have for eating more real organic food cooked in your own kitchen is to find your best cookbook/recipe book and choose 3 recipes. Make a list of the foods you will need for these 3 new recipes, get out to the store, farmers market or find a local farmer to buy fresh organic food and purchase the ingredients. Each day cook at least one meal in your own kitchen. Use 1 of your new recipes and begin the practice of developing the skill of cooking in your own kitchen. Make the 3 recipes until your have learned them inside and out. At this point you have become a skilled chef with those 3 recipes. Now repeat this practice with 3 more new recipes. Over the next year if you keep up this idea you could have quite a range and variety of recipes you are an expert in. You will have become skilled in cooking. Enjoying real organic food right in your own home is the best gift for your health you can give to you and your family. The next best gift is eating that meal with your loved ones around your own kitchen table. Enjoy and let us know if we can help you with this idea. If you don’t have any cookbooks that interest you at this time here is a cookbook we recommend - https://bit.ly/3DdhXp0 The more you choose whole real organic foods picked right from mother earth and prepare meals and snacks at home in your own kitchen, the better you will begin to feel. It is a little more work, but well worth it when you notice how much better you feel. 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  Interval Training Tip For Beginners Yesterday we wrote about using exercise as medicine. We shared a study that has shown that many common illnesses can be helped by moving more and moving well. Today we have a fitnes tip to help you. Use this interval training workout for beginners today. Interval Training Tip Run/Walk – This is the best interval training workout for beginners. You can maintain much more time by the high intensity run followed by the low intensity walk than you could with one, long run. You’ll also gain more benefit from the workout. The best way to use this fitness tip as a beginner is to begin walking for fiftenn minutes. This is your warm up. This is a beginner interval workout. Once you are warmed up run for twenty steps. Meaning count each time your foot hits the ground. Once you have done twenty steps, it's time to walk. Walk for 1 minute and repeat four times. You will want to practice this run/walk interval training two times per week. Once you feel that four intervals is becoming easy add an extra interval. Doing interval training two days a week offers great benefits for the whole body. The best way to reap all these benefits is by getting started and staying consistent. It is important to do your warm-up and cool-down in your exercise routines. Warming up ensures that your body is well-prepared beforehand. The cool-downs give your heart the chance to return to its normal rate. If you are looking to add variety to your home workout we use and 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 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. |
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