October Was Life Reset Month - Recap
Life Reset Recap
Over the past month we have shared some ideas on how and why to do a life reset. You can find all the blog posts at http://wendybottrell.com
We are living in interesting times and this is the time to think about you, your health and the health of your family.
It seems that governments and doctors around the world for the most part are not providing information for your best health and wellbeing.
There has been little information on eating real food, moving your body, practicing breathing, getting good sleep, playing/having fun, hydrating well. These are vital for your wellbeing every day not just during a pandemic. Yet, if you have not been taking care of you and your family now is the perfect time to begin.
Over the past month we have written about:
Health Reset in the Fall With These Simple Ideas - https://wendybottrell.weebly.com/blog/health-reset-in-the-fall-with-these-simple-ideas
Reasons to Workout At Home For Your Best Life - https://wendybottrell.weebly.com/blog/reasons-to-workout-at-home-for-your-best-life
Signs You Need a Life Reset and How To Make Change - https://wendybottrell.weebly.com/blog/signs-you-need-a-life-reset-and-how-to-make-change
What Areas of Your Life Will You Reset? Consider These First - https://wendybottrell.weebly.com/blog/what-areas-of-your-life-will-you-reset-consider-these-first
How To Make a Life Reset - Look at Your Daily Habits and Practices - https://wendybottrell.weebly.com/blog/how-to-make-a-life-reset-look-at-your-daily-habits-and-practices
Here is How to do a Weekly Life Reset - https://wendybottrell.weebly.com/blog/here-is-how-to-do-a-weekly-life-reset
Be The Best Gatekeeper - For Your Family & Their Best Life - https://wendybottrell.weebly.com/blog/be-the-best-gatekeeper-for-your-family-their-best-life
Life Reset Learn How To Balance Your Nutrition - https://wendybottrell.weebly.com/blog/life-reset-learn-how-to-balance-your-nutrition
How To Begin Resetting Your Physical Health For Your Best Life - https://wendybottrell.weebly.com/blog/how-to-begin-resetting-your-physical-health-for-your-best-life
The Importance of Slowing Down When You Plan Your Life Reset - https://wendybottrell.weebly.com/blog/the-importance-of-slowing-down-when-you-plan-your-life-reset
Life Reset Your Exercise Practice For These Simple Reasons - https://wendybottrell.weebly.com/blog/life-reset-your-exercise-practice-for-these-simple-reasons
How To Improve Your Sleep Hygiene For A Life Reset - https://wendybottrell.weebly.com/blog/how-to-improve-your-sleep-hygiene-for-a-life-reset
November’s topic is Mind Body Connection - Discovering the Power of the Mind and Body Connection – We will share ideas on how your mind and your body are intricately connected. Though it might seem like your body is functioning independently, carrying out tasks like circulating blood, breathing, repairing itself when you are hurt, it is also taking cues from the biggest influencer… your mind. This means your body is manifesting many of your thoughts, whether you recognize it or not.
Be sure to get in touch with us and let us know how we can help you.
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Improve Your Sleep For Your Best Life Reset
As we were studying and learning to be Holistic Lifestyle Coaches Program the one thing that kept coming up is that sleep is the forgotten pillar of wellness in our modern world.
In fact, I have heard it said that if people just got more sleep so many of the chronic illnesses known today would disappear.
Sleep that de-stresses the mind and body in terms of both muscular activity and thoughts alike, is what is truly necessary for us to recharge, rejuvenate, and be able to continue to live and work well.
Sleep is one of the best things you can do for yourself yet is often overlooked. Too many people lose out on sleep or at least have a poor quality of sleep, assuming it is just something you do, and not at all important.
Your sleep quality can affect nearly every facet of your life, including your physical health, mental health, and so much more.
Know How Much Sleep You’re Getting
Before you can adjust your sleep routine, you need to have a starting point. Keep a sleep diary for a few days or weeks about what time you go to sleep and when you wake up. Note what are doing before going to sleep, if it was easy or hard to fall asleep, and how often you wake up in the night.
This can be written down in whatever way is easiest for you, from writing down notes in a journal or notebook, to tracking it on your phone. You can also create a simple spreadsheet that lets you track your sleep, including when you started getting ready for bed when you actually went to sleep, and when you woke up.
Why Are You Missing Out on Sleep?
Just by writing down your sleep routine, you have probably picked up on some habits that are keeping you from getting a good night’s sleep.
Not only will writing down your sleep habits show you how many hours of sleep you tend to get, but what your routine is like, and what bad habits are leading you to lose sleep. Include details like whether or not you had the TV on at night, if you were using your phone, if you read a book before bed, or if you had a lot of stress and that’s why you had trouble falling asleep.
Tips for Improving Your Sleep Hygiene
Proper sleep has a distinct and direct correlation with our memory, learning, and ability to retain information, and getting into the habit of practicing sleep hygiene or sleep practices absolutely can and will make a difference in how successfully we sleep.
Many sleep practices involve routines and habits that must take place long before you go to bed, including getting into the habit of taking care of certain activities or responsibilities first thing in the morning, as opposed to just before going to bed.
Stressful tasks or conversations that require extra thought and attention, such as paying bills, having intense discussions with your spouse or significant other, or basically participating in any activity that is likely to raise your blood pressure or trigger the release of cortisol and other stress hormones must be saved for the first part of the day, not the last.
Really, don’t do anything to get ramped up too close in proximity to the hour when you will begin to wind down the day and are getting ready for sleep.
Similarly, another habit that is beneficial to our sleep quality is reserving the place where you sleep for sleep only, as opposed to using your bedroom also as an office or a TV room.
If sleep is the only activity that your mind and body associate the bed with, then it will be easier to fall into a restful state when you do go to bed.
Also, the environmental factors of your sleep space, such as the lighting, temperature, and noise level, can all play major roles in affecting the quality of the sleep you receive.
Keeping the bedroom dark, quiet, and a few degrees cooler than the rest of the house will have a positive impact on your ability to truly rest.
Some other aspects that can affect your sleep are how recently you eat or consume alcohol prior to trying to go to sleep.
Food and alcohol will metabolize at different rates and eating or drinking too recently prior to going to bed can actually result in your sleep being interrupted right when your body is attempting to enter the “REM” (rapid eye movement) stage of your sleep and can interfere with your body’s ability to re-charge.
If you want to achieve your optimum productivity level throughout the day, then it is essential that you plan ahead for where, when, and how long you sleep.
Sleep hygiene and practices, such as the ones discussed here, are simple, easy, and guaranteed ways to ensure that your mind and body have the best chance at rejuvenation overnight.
Rest is paramount to our overall wellbeing, and discovering, practicing, and implementing good sleep hygiene and rituals that contribute to the quality of that rest is in turn paramount to our health, happiness and vitality.
Practicing these habits (and exploring others that you may find work individually for you), and simply just paying attention, by putting effort toward receiving good, wholesome periods of rest will result in you feeling and doing your best when you are awake.
What we found when we began to practice getting good sleep was that we felt better, had more energy and were definitely happier the next day.
Share any ideas that might be beneficial in improving good sleep hygiene and practices in the comments below.
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Exercise Practice Life Reset
We have spent this month talking about a Life Reset for your best life. We shared some ideas the other day to help you reset your physical health and today we want to share some simple reason for you to life reset your exercise practice. Here is the blog post - https://wendybottrell.weebly.com/blog/how-to-begin-resetting-your-physical-health-for-your-best-life
As you continue with your journey to reset your life and health, have you considered your exercise practice?
Resetting is simply the process of analyzing and making changes as needed. It feels like a way of starting over and making it work better for you.
Here are some simple reasons to consider when it comes to resetting your exercise practice.
Exercise Improves Your Health
The first reason it is a good idea to reset or at least revisit your exercise routine is because of how beneficial exercise is for your health. There is no longer a question about this.
Sadly, many people only think of exercise as a way to lose weight or tone up, it can be more powerful to look at it as something good you do for your body, your mind and your general good health.
Exercise is one of the best things you can do for your lungs, heart and cardiovascular health. It is important for the quality of life as we age. Exercise can help with improved energy and vitality to name a few benefits.
In addition, using resistance or weight training helps you to become stronger, more flexible, and makes it easier to prevent serious injuries.
You Might Be Moving Your Body Out of Habit
It is not uncommon to exercise or move your body in a way that is simply out of habit, and not because you actually enjoy it.
While building good habits is important, you are looking more for the behaviour change of exercising in general, as opposed to needing to do a specific form of movement.
When you reset your exercise practice, it gives you the opportunity to decide if there is another form of movement that would be better for you but have not considered yet.
In fact, we did this at the beginning of this year. We made some additions to our training to include some hill sprinting, cycling as the weather got a bit warmer, flow exercise. We still include weight training, kettlebell training in our exercise practice and by resetting our exercise practice there is now more variety. And that has been a fun change.
So, use this time to write down the forms of movement you do most often. Maybe you go on a walk every day at lunch, have a favourite at-home workout, or use the elliptical at the gym.
Next, write down exercises you have never done, or haven’t done in a long time. This can give you a good idea of what to add to your future workout plan during this reset.
Some ideas of exercise you haven’t done might be, Kettlebell Training ( check out this program - https://bit.ly/3ok1gi2 ), High-Intensity Interval Training (if this is something you want to add to your life reset this is the program that we use and recommend - http://go.earlytorise.net/SH1X ), Pilates, Yoga, Boxing, Martial Arts, Long Distance Cycling, Swimming or Hiking the trails to name a few.
It Can Be Good to Try New Things
It is always a good idea to experiment with new things, and that includes your exercise routine.
During an exercise reset, everything from the types of workouts you do, to the days and times, can all be adjusted. Any time you are reflecting on what is and isn’t working for you, it is a good idea to come up with alternatives.
If you are used to exercising first thing in the morning, why not try the late afternoon or evening?
This can be an entirely different experience and change many other things in your lifestyle as well.
Your turn. Share any ideas on how to Life Reset Your Exercise Practice in the comments below.
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Clariy Your Values To Help Slow Down With Your Life Reset
When you begin your life reset it really does give you the opportunity to think about slowing down, looking at your lifestyle, core values and routine from a particular perspective, and see if you need a break. It’s not about quitting things or giving up but understanding that rest and downtime are essential to growing and living a happy, balanced joyful life.
Why Must You Slow Down?
Let’s start with the reasons why you might want to slow down in the first place. Slowing down is not about stopping something entirely, but just taking it easy. You might find that you constantly have to be busy and neglect your own health or self-care since you barely have time for anything aside from your obligations.
You can improve your productivity – This was hard for me to understand because rest was not a part of my culture and I ask you to believe it or not, doing less helps you do more. If you look at your values it might be clear that by slowing down and looking at your schedule as something more flexible, suddenly you become more productive during those moments when it’s time to get work done. This will also help you to be more joyful in your work because you will now be doing the things that actually bring you joy.
It helps to reduce stress – Slowing down in your life is also going to reduce stress, as well as help with burnout and overwhelm.
You have more time for what matters – If you have noticed that you are constantly busy with work, but not much else, this is certainly the area where you need to slow down a little and begin to clarify your core values. What will happen is that you have a lot more time for what really matters, including your family, friends, and self-care.
What Will You Say Yes To in Your Life? Clarify Your Values
As we were becoming life coaches we learned the idea of what to say yes to and in saying yes to what brings you joy because you have clarified your core values there is a natural path to the things in your life that you will then say no to
A good way to think about this and to begin slowing down is to consider what in your life is not feeding your soul or bringing you joy, and what absolutely has to be done. This is how you live your values.
As you begin your life reset and practice slowing down you will want to begin to look at your values.
Have you ever felt you wanted to clarify your values to live healthily? I never did either! During our Life Coaching the learning how to clarify values was a very powerful process for me. I can tell you it was truly life-changing.
Prior to coaching, I had never heard of values. My life at that time was frustrating and not fulfilling. In this section of the course, it was that light bulb moment. I was struggling with life and by realizing my core values it was time for me to begin to live healthily! Here is a step by step plan, to learn how to clarify your values for your life reset and slowing down for a joyful inspired life.
You see, living in a way to honour your values is very powerful. Today I will share with you the way I was able to Clarify my values. If you set aside some time, an hour would be an excellent start you can do this.
Why would you want to take the time to clarify your values to live healthily?
Living your values makes your heart sing! Living your values allows you to honour you at a core level. When I learned what my core values are it changed everything when it came to my health and for that, I am very grateful.
Clarify your values For Your Life Reset
Here are the steps to Clarify your values. Now, remember your values are the intangible. They are not morals and they are not learned as a youngster. You don’t decide what your values are you discover them! There is no need to judge and feel that you must have certain values to be accepted. Your values empower you to live your true self. This is an exciting part of the life reset.
Step 1: Take a look at a time in your life when life was really great, an experience you had…remember the memories are a time when a value was being honoured.
Step 2: Take a look at a time when you were more upset or angry. What feelings were caused by this situation? Look deeper at those feelings and you will see the values that were being suppressed.
Step 3: As you go through this process you may uncover that some of your values are not being honoured in your life! When that value is honoured life is magical.
Step 4: Now that you’ve begun to create a list of your values imagine a situation where it is not possible to honour that value! The level of “craziness” will show you how important that value is in your life.
Step 5: Take a look at what you MUST have in life beyond food, clothes housing and so on here you will find the value
As you clarify your values find 10-20 values from the work you have done in steps 1-5. Prioritize the top 10.
Please remember your “values” show up in life over time. And sometimes values expand for example - you may have a core value of health and over time you might find that your core value is health/vitality/fun to truly honour your core value!
Now evaluate how fully you are honouring those top 10 values in your life today from a scale of 1-10. Now, look at what you must do to live the top 10 values at a 10?
And remember that honouring your values isn’t easy however working toward honouring your values allows you now to be more “true to self!”
As you clarify your values and see what you must do to live each of these at a 10 you begin to feel what “true to yourself” is and can now make choices and decisions that are aligned with who you are rather than living in the “should’s”.
A powerful life reset and slowing down don’t you think?
By doing this work in your life reset, you now are able to live your best life! By going through the process to clarify your values to live healthy will allow you to do things you never have for you!
Please leave your comments below and share if you find it helpful.
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Life Reset For Your Physical Health
As we continue the discussion on a Life Reset today, we want to share ideas on how to begin resetting your physical health for your best life.
The practice of resetting your physical health is about looking at how you treat your body and making changes as needed. This is not about doing a cleanse or detox or having to complete a difficult workout challenge. Resetting is not about becoming a perfect specimen, but instead simply taking stock of your physical health habits now, and what you can change.
What You Eat in a Day
We suggest starting with your nutrition. You’ve heard the saying “You Are What You Eat”, right?
The first step is to begin to write down what you eat each day. Do this for at least 7 days. This is a good practice to develop because most people underestimate what they eat. It is important to really see what you are in the habit of eating each day. Be specific, including what time you ate, why you ate, what you chose to eat, and how much as well as how you felt after you ate. You will want to see how you felt right after you ate and then an hour to two hours after you ate.
Look at this objectively, not by putting foods in good or bad categories, but just looking for trends. Act as if you are looking at someone else’s meal plan to see how healthy or unhealthy it is.
This is a powerful practice and the insights you will get might be life-changing at least they were for me when I began this years ago.
Making Improvements to Your Nutrition
Once you can see what you tend to eat in a day, look to see if there are areas where you might want to improve your nutrition. Don’t think about fat or calories here, just the nutrients in your food.
Notice when you tend to cave sugar or have extra snacks, and how your eating habits change when you have a good amount of protein or fibre. Did you eat more after a workout? Are there days where you didn’t eat enough? How many fruits and vegetables do you put on your plate? How many processed foods are you In the habit of eating? How many meals are from take-out restaurants or fast food? How many meals do you make at home with real food? Are you including organic fruits and veggies? Pastured protein, poultry, and wild-caught fish?
One of the easiest ways to improve how you eat is to begin the practice of making your own meals at home in your own kitchen with real food. Making meals from scratch.
This may sound like a huge undertaking and if you are not in the habit of doing this it might be. Do not overwhelm yourself. One way to begin might be to commit to one meal a day that you make yourself. Start out and find a cookbook you like and pick 3 recipes. If you don't have a favourite cookbook here is a suggestion
PaleoGrubs With over 470 easy-to-prepare Paleo recipes and a 10-week meal plan, you can stop stressing about your food, and start enjoying the healthy energetic body, weight loss, mental sharpness, and positive attitude you gain from eating only wholesome, natural ingredients that truly nourish. https://bit.ly/2ID2NPA
Begin by making these 3 recipes until you can make them without the cookbook. You will then be an expert in those 3 recipes. Then find 3 more new recipes and practise until you become the expert and so on.
Over the period of a few months you will now have a good amount of ideas for your meals and then begin to experiment with herbs, spices, sauces to make them your own.
How Can You Get in More Movement?
Exercising and getting your heart pumping is also really important when it comes to your physical health. How often are you in the habit and good practice getting in movement, and is it something you enjoy?
If you only get to the gym or do a home workout 1-2 days a week, you know it’s time to add a little more movement. It doesn’t need to be anything intense but find more ways to move your body every day.
Making time for regular exercise is probably best in the long run, and even small changes to your daily activity levels will make a difference. There are things you can do that won't interfere with your schedule and can easily be added to your regular routine.
Check out these healthy habits to get you moving more.
Take the Stairs
We use this idea as often as possible and you've probably heard this one before, and that's because it works.
Take the stairs instead of the elevator whenever possible. These extra steps throughout your day add up. It doesn't take much longer to walk up the stairs, and the benefits you get is well worth it.
Starting out can be a challenge if you've been sedentary for a while, so do leave some extra time and go slow. Soon, you'll start to notice that taking the stairs requires less effort.
Park Far Away
Another idea that works for adding physical activity to your day is to park far away from buildings.
Choose a spot at the far end of the parking lot and prepare to walk to your destination. Use this idea at work, the mall, appointments, and anywhere you drive. The extra steps really do add up and can improve your fitness.
Move While Watching TV
If you're a TV watcher, you've got time for exercise. In fact, this is one idea I use on a regular basis. Walking in place or a mini-trampoline while watching your favourite show or podcast will still allow you to follow the plot of your favourite shows or add to your learning with that podcast. A treadmill or stationary bike will work, as well but they do take up a lot of space.
Take a Detour
There are tons of ways you can add extra steps to your day if you get creative and think outside the box. Just like parking in the far end of the lot requires you to walk further, this same concept works well for indoors, too. At work, you can take the long walk to the restroom instead of choosing the one closest to your office.
Even heading to the copier on the other side of the building will help. You probably make lots of short trips that could be lengthened throughout your day.
Pick Up the Pace or Increase Your Distance
Finally, consider moving a little faster or increase your distance. This small change can really make a positive change for your overall wellbeing. You don't have to sprint, but a brisk walk helps to push you to new levels in your movement practice. Give it a try when walking from the car. You can use this idea when running errands or walking on your lunch break, too. Simply picking up the pace or going further when you walk is a great way to realize the extra exercise benefits.
See? These simple habits won't really cause you to make any noticeable changes to your daily movement practice. They are however wonderful ways to get big results when it comes to your fitness level and health. So, go ahead and begin the practice of getting more movement today.
Share any thoughts on this Life Reset idea in the comments bel
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Balance Your Nutrition Life Reset
Learning how to balance your nutrition is an important Pillar Of Wellness. Read more here - https://wendybottrell.weebly.com/blog/the-six-pillars-of-health
• How much thought are you putting into your eating practice?
• Have you made the decision to eat life-affirming organic real food?
As you practice your life reset, 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 and are completely unnecessary. That is why eating real organic life-affirming foods at each meal is recommended so often.
As you think about resetting your health you will want to balance your nutrition.
The way you eat, how much, and the ingredients you use are all essential to living a long, healthy, balanced life.
Here are some easy ways to get started on balancing out and resetting your nutrition.
Drink Your Water!
Of course, the first tip is going to be drinking water! Everyone needs water, and chances are you haven’t been drinking enough. Dehydration can often be very subtle, where you barely notice it. There are a few techniques that help you drink more water without thinking too much about it.
Start your day off with a glass of water. This is simple and a good way to start your morning routine. Brush your teeth, then drink your water.
Have a glass of water before every meal. Skip the juice or soda and make it a practice to drink water instead.
During your life reset making it a good practice and habit to eliminate the sugary drinks, juice and pop for example.
Bring water with you. Get a reusable water bottle and keep it in your car, your office, or anywhere else you plan to be.
Find Nutritious Life-Affirming Organic Foods You Love
You will absolutely not stick to a nutritious meal plan if you don’t enjoy what you’re eating. Take some time to find the life-affirming organic foods that you actually like to eat. It is important to understand that if you have not been eating real food, life-affirming organic food and making decisions to eat highly processed, Frankenfoods it might take some time to train your tastebuds for the variety of amazing foods from mother earth.
Think about your favourite foods and write them down. Look through your list of favourites and highlight the foods that contain a lot of nutrients. This might be organic fruits, organic vegetables, pastured proteins/poultry, wild-caught fish, nuts and seeds.
This will become your list of the highest quality ingredients to create meals with as you move forward with your health reset.
Go Seasonal With Your Food
To switch things up every couple of months, look into using the real foods that are in season. For example, in the fall, you can use more pumpkin, butternut squash, and apples in your meals, then switch to the seasonal greens, like asparagus, arugula, salads, and seafood in the summertime.
Using seasonal ingredients not only means your food will taste better, but it is also more affordable. Plus, it helps you to create more variety in your meal plans.
Consider Farmer’s Markets or CSAs
When it comes to your nutrition, it helps to do something a little different during a reset.
If you typically get your produce or other foods from the supermarket, consider something like a CSA for local produce or check out your local farmer’s market. This is a way to support your local community and have high-quality organic produce without spending too much.
We made the decision to do this almost ten years ago and it has been one of the best things we have done for our health and wellbeing. Now we are getting organic fruits and vegetables delivered to our door each week.
Practice The Art of Preparing Your Meals At Home
It seems that many people have lost the art of cooking at home. This can make it extremely challenging to balance your nutrition. One of the easiest ways to learn how to cook your own meals at home is to begin by practicing three real food recipes until you feel you have mastered them. Once you have accomplished this begin the practice of learning three more recipes.
If you do this each and every month you will have thirty-six recipes in your practice of home cooking. Once you are comfortable then begin the practice of experimenting with new and different spices and herbs. For example, you can take one of the recipes you are now an expert in and change up the spices or herbs to create new and different flavours.
We recommend Paleo Grubs Cookbook - 470+ Paleo Meals, Snacks and Desserts
Share any ideas you might have to make a life reset by balancing your nutrition in the comments below.
Be sure to get in touch with us if we can help you.
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As we continue to share our ideas about a Life Reset today I am sharing an article I originally wrote five years ago. The message is more important today than ever before. Check it out and let me know your thoughts.
We hear the term "Gatekeeper" for business. You know when the secretary, assisitant or simply an emloyee protects a higher up in the corporate world. They don't allow access to that person. Well, today we are going to talk about the idea to be the best gatekeeper for your family.
I want to share a little secret about how you can be the best gatekeeper for your family. But before I do I must tell you that I used to enjoy watching The Biggest Loser. OK, there you have it.
I liked The Biggest Loser not because the trainers are killin" the contestants but how some of the contestants begin to transform into Athletes! They change!
I like to see individuals who have never believed they could win at eating well and exercise crush it. It gives me hope for the health and wellbeing of our world!
Well, last night I heard the term "Gatekeeper" for their children. One of the contestant's mom had lost 27 lbs. since her son had been a part of The Biggest Loser kids.
She realized that she was supposed to be setting the correct example for her child. This mom realized that she must be the best gatekeeper for her family no matter what.
Kids Don't Realise The Harmful Effects of Junk Food
You see kids don't know to go out and get the junk food, buckets of ice cream, processed foods as babies and they don't realize the effects of junk food either.
Their parents teach them to eat those foods.
As adults, we coach children to eat crap, processed and harmful foods. Then wonder why so many kids are having health and weight problems as they grow older like they are having today.
When the kids become teenagers, young adults or just adults with weight/health problems then everyone around them seems to think it is perfectly OK to get on their case about losing weight and how they are less than because of weight issues.
I only know this because it happened to me. In fact, all that happens is those kids, teens or adults life and they feel terrible about themselves and begin the struggle with their self-esteem.
I was one of those kids. It has taken me years to change all those bad eating habits. Now I was lucky that I was an athlete as a kid. At some level I feel it has helped me as I have gotten older to turn life around and to be active, lift weights and teach others to do the same.
My point is the kids who are in our lives must be given the chance today. We must be the best "Gatekeepers" for them by NOT giving them sugar, junk food, processed food, Frankenstein foods, soft drinks, sugary drinks.
Just living in this world, they will be introduced to all these junky foods soon enough.
We must begin to teach our kids early in their lives that eating real organic food will help them be the best version of themselves. They will be strong, healthy and vibrant.
It is time that we get the kids eating well, moving well, playing well and thinking well.
It is time to be the best "Gatekeeper" for the kids, for the future. They deserve it.
It would be awesome to hear how you will be the best "Gatekeeper" for you, for your kids for the future.
Just in case you are inspired to begin an exercise program I have included a link for the Turbulence Training ...Gold Medal Fat Loss Inspired by the Olympics...Home Workout Revolution System – the program we have in our fitness toolbox and use it regularly. Here is our affiliate link -http://go.earlytorise.net/SH1X
See all the resources/products that we suggest to help you live your best life
What tips will you share to be the best gatekeeper for your family?
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Consider A Weekly Life Reset
A weekly life reset is simply a good practice you do once a week that helps you get ready for the week. The best time is before your work week starts, meaning, it would be done the day before your week begins. We believe that the weekly life reset is a valuable practice and habit to live a life free of stress, to be more organized and to live more joyfully. Yesterday we wrote about How to make a life reset - Look at your daily habits and practices and you can find that post here
Catch Up on Tasks You Fell Behind On
Before you do anything else, take some time finishing anything you didn’t get done, that you are able to do right now. That way, you aren’t getting even more behind when the new week begins. If this is something that you find you are regularly experiencing have to get caught up on some tasks it might be a good time to reassess if they are important tasks rather than spending your time on things that really aren’t vitally important, so that Sunday is freed up for the rest of your reset practice.
In our mind a life reset is really about making decisions on the things in our life that are most important and letting the unimportant things go so we have more room in our life to live a joyful and productive life.
Get Your Home and Workspace Clean and Organized
“A place for everything, everything in its place.” - Benjamin Franklin
The weekly reset is also a good time to do some cleaning and organizing, particularly with things that will help you when your work week starts. Waking up to a decluttered home, laundry not put away, and a messy kitchen is going to take away from your productivity as your week begins.
Go through your house to tidy up, do any cleaning and laundry that needs to be done, and take a little time getting areas organized that you feel would increase your wellness.
Getting in the habit of doing a little bit every day is going to allow your weekly organization life reset become less work over time. The habit of putting things back where you found them naturally makes you more organized. There is less stress knowing where your keys are for example. This applies to all areas and over time there is way less to organize in your home and workspace for your new week.
Meal Prep and Planning
Don’t stress about meals this week! Instead, plan ahead and get as many things prepped as you can. Plan your meals by figuring out what you want to cook and eat for each meal of the day throughout the week. It helps to start by looking at ingredients you already have, then going from there.
Get your groceries, then see what can be prepped ahead of time. This might mean rinsing and cutting fruits and vegetables, making hardboiled eggs, marinating chicken or meat, or putting rice in the rice cooker. Some foods can be made ahead of time, while others just need to have their ingredients prepped.
Laundry and Preparing for the Week
Sunday is also the perfect day for laundry and other tasks that help you get prepared. Work on your laundry while you are getting your meals prepped and house cleaned and organized. Just make sure you finish your laundry and put everything away. To save even more time in the mornings, get your outfits ready to go and put toward the front of your closet so you can just grab them quickly and easily.
Working in Your Weekly Calendar
Finally, take a look at your schedule, we suggest that you use an online calendar that will give you reminders for each task, and appointments you have planned for the week. We use a colour coding system in our calendar, and this helps us stay on track with our day to day tasks and any meetings we have for that week.
We set up each task we do each and every week with a different colour and we set a reminder for that task that pops up at least 30 minutes before as this helps us stay on track. Now this is something that you will want to experiment with to see what works the best for you.
These simple life reset ideas have help us greatly to eliminate a lot of stress, be more organized and live more joyfully.
Share any ideas that have helped you stay more organized in your week.
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Take a Look At Your Daily Habits and Practices
Your daily habits and practices help keep you on track for your best life.
We have found that by using the strategy of intentionally creating good habits is quite simple when we practice until we are doing it automatically.
Your daily routines are simply the activities you do each day, in a certain order or sequence.
Most people are not even aware of their habits and practices because they just do them by accident and on autopilot.
But understanding more about what you do and why you do it can help tremendously in making positive changes.
To live a more intentional life doesn’t require grand actions, but small daily habits and slight changes to your daily routine.
Your daily intentional habits will allow you to live with more purpose and more joyfully.
Make a List of Your Daily Habit and Practices
Before you can figure out if you need to adjust your practices each day, you need to understand what they consist of right now.
You have habits, whether you realize it or not, from how you get ready in the morning to what you do after you get off work.
Take some time to journal out what your habits are.
Here are some of the best times of the day to write about, if you’re not sure where to start:
• What you do when you first get up in the morning
• Your routine when getting ready for work
• Your lunch break routine at work
• The afternoon routine after picking up kids from school
• Your bedtime routine
• Your weekend routine
Write as many details as you can, paying close attention to certain tasks you always get done, but also tasks that seem to be missing.
Is There Anything Missing?
Once you have the list of your daily habits and practices, you can see if anything is missing.
• What do you feel like you are not spending enough time on?
• What habit do you want to add to part of your routine?
When you wrote down your daily routines, you probably saw some things missing.
Maybe you noticed that spending time with your family isn’t happening often enough, you have no downtime, you are not eating well, you are not getting in any exercise in your day or you keep forgetting to drink water first thing in the morning.
It doesn’t matter what it is, but if it’s important to you, the life reset is when you must start figuring these habits out.
Do You Have Habits That Don’t Benefit You?
I’m betting we all do. These are things we don’t even realize we are doing. These are the habits and practices that you will want to begin to notice. There is no need to feel bad about these habits at this point. The noticing is vital to your life reset.
It is the tiny steps that bring your big changes. We have found as we were adding the new intentional habits they helped us to eliminate those habits that weren't serving us in our daily routine much easier than if we just tried to eliminate the bad habit. It is much easier to add a new good habit.
So, maybe you have noticed that every day when you get home from work, you spend over an hour just browsing social media on your phone, rather than putting on your sneakers and getting out for a walk?
Notice if this is causing you to lose time for other more important things, begin to change this habit by limiting social media time, and adding something else in its place.
An effective way to begin intentionally create your habits and practice is to set a timer, for example, if after work you want to use your phone for 20 minutes, once the timer goes off, then get up to make a real food snack, go for a walk, or write in your journal. In a short period of time, you will be putting on your sneakers automatically and getting out for a walk.
Share any ideas that might be helpful when looking at daily habits and practices in the comments.
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Consider These Life Reset Ideas For Your Best Life
As we continue to share ideas on making a life reset this October today, we will discuss what areas of your life will you reset.
You see living a healthy, vital life includes many aspects. These are the 6 Pillars of Wellness, Thinking Well, Hydrating Well, Eating Well, Moving Well, Playing Well and Sleeping Well.
Today we are asking you to look at your life subjectively to figure out what areas of life you will reset and want to be tweaked, and what area of your life to focus on? That is often one of the first big questions. Here are some different areas of your life to consider working on.
Daily Habits and Routines
This is one of our favourite ideas. The first area of your life to focus on with a life reset is with your daily habits and routines.
These are the things you do every day, whether in a certain order or when the opportunity arises.
It can be a good time to figure out what part of your daily routine is still benefiting you, and what habits you want to add into your daily practice.
Become aware of what your habits are, both good and bad, and how they fit into your routine. Make some notes about how you might want to change your morning or nighttime routine to live a more effective and joyful life.
Your Small and Big Goals
The next thing you can do during a reset is to look at your goals, both big and small. Make a list of all the things you want to achieve, whether it is this month, this season, this year, or this lifetime. With each goal, really think about if it is still something you are passionate about, and what you are doing to work toward them. Find the WHY in both your small and big goals.
We shared our ideas on setting goals in our blog post and you can see it here
You will also want to think about goals as tiny steps to big changes. From our viewpoint and experience, this is a simple way to keep moving toward your goals feeling inspired and motivated.
Taking tiny steps to big changes has been a strategy we have been using now for over 25 years successfully helping us live a vibrant and healthy lifestyle. We wrote about this here
Your Physical Health
I’ve heard it said many times – “The First Wealth is Health” – Ralph Waldo Emerson.
“To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.” – Budda
Of course, thinking about your health is also important, starting with your physical health. This includes what and how you eat, ensuring you get the proper nutrients, drinking plenty of water, and getting regular exercise.
When we began our journey to a life reset that was over twenty years ago. At that time I was 100 lbs. overweight, struggling with simple things like taking a walk around the block, drinking water rather than pop and way too many coffees in a day, making the changes to a real food eating plan.
Including health as a vital part of your life reset might feel a bit overwhelming if you are like I was twenty years ago. Yet it does not have to be that way. Take one thing like drinking water for example and begin there. You will want to drink 6-8 glasses of water a day however when you begin taking it easy.
Start with a glass of water when you get up, a glass with your first meal of the day, a glass with lunch, dinner, 2 with your exercise and 1 before bed. As you progress as drinking water daily becomes a good habit and practice you may find ways to add a couple of more glasses of water if you feel the need.
Once you have achieved that move on to a new life reset. Taking a 20-minute walk outside is a great option. There are so many health and wellness it is definitely worth making this a good habit and practice for your best life.
Your Mental Health
After your physical health, make sure you are also focusing on your mental and emotional health during a life reset. From having heightened stress during this time of year to dealing with worsened anxiety or recent trauma, you need to make your own mental health a priority.
There are many ways you can nurture your emotional health, from at-home remedies like journaling, reading, and practicing self-care, to going to therapy or counselling. Typically, when you change one area of your life, like adding in more exercise, other parts of your life will improve as well.
We have found that listening to a guided meditation has been a wonderful way to slow down and have a break from the day. It is calming and even if we fall asleep the message is still being received.
We have been using the Brain Sync guided meditations with Kelly Howell for years - Brain Sync brainwave therapy is clinically proven to provide the life-changing benefits of brain optimization and deep meditation. 6-Time national bestselling author Kelly Howell is a leading pioneer in binaural beat technology and subliminal affirmations. https://bit.ly/33EE71j
Why not share any ideas you have that have been beneficial for a life reset.
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Make Change With A Life Reset
For the month of October, we are writing and sharing ideas about making a life reset. Not sure about you but I have had one of the most stressful years of my life. We have been resetting life all year. Working on a more joyful life experience.
We know that stress is one of the common reasons people seek out medical care and it doesn’t have to be that way if we just are willing to make a few simple adjustments to our lifestyle.
Here are some common signs of needing to take a closer look at your life and make changes that will benefit you in the long run.
You Are Experiencing Burnout
The first sign that you are in need of a reset in your life is when you are experiencing burnout. This often happens when you are either working too much or focusing so much on one thing, that the rest of your life is being neglected.
It is possible to have burnout even when you don’t feel “busy” constantly. Burnout can happen from focusing too much on one area of your life, which makes it to where you are so exhausted with that certain activity or aspect of your life, the rest of your life is kind of falling behind.
Our experience with burnout has helped us to take the approach of making tiny steps for big changes. Once we began to practice this much of the overwhelm was reduced and we began to feel better. Here is our blog post on Tiny Steps For Big Changes - https://wendybottrell.weebly.com/blog/how-to-make-big-changes-by-tiny-steps
You Keep Trying (and Failing) New Things
Have you noticed that you keep trying new things toward a specific goal, but then you quit pretty soon afterward or lose your steam? This is a really good time to do a reset and try to find where your priorities are.
This isn’t always just a case of having no follow-through. Sometimes, it is because you need to reevaluate things, remind yourself why you set these goals, and figure out what tasks would be better suited for you to complete those goals.
You Haven’t Worked on Your Goals in a While
Maybe you have goals that you thought you really wanted, but you never seem to work on them much. Things happen and lives get busy, but if it has been months or even years, then now is the time to either decide how to reach those goals, or replace them with something else you are more passionate about.
We have a full post on goal setting to help you if you haven’t worked on your goals in a while here - https://wendybottrell.weebly.com/blog/behavior-based-approach-to-goal-setting-and-goal-achieving
You Feel Stuck, Helpless, or Unmotivated
And lastly, if you have been feeling a little stuck, lost, or just unmotivated, it is time to look at your life and figure out what isn’t quite working for you. These feelings can come from many things, from your mental health to just being overworked.
Start writing in a journal to figure out why you are experiencing these emotions, and work on a life reset so you can get down to what is happening and why you feel this way.
We began using a journal back in 2015 after my mother died. It was a sad, stressful time and I made the decision that I preferred to get my feelings down on paper than live in all the pain. It was the best thing I did at the time. Here are some benefits of using a journal for a life reset:
Studies Have Shown:
✓ People who journal experience better moods.
✓ Journaling helps to reduce stress.
✓ Regular journaling is an effective tool to fight depression and anxiety.
✓ People who journal don’t get sick as often.
✓ Healing from medical procedures occurs faster in people who journal as opposed to those who don’t.
Where the Magic Really Happens When Your Journal
✓ Your mood improves
✓ Your anxiety lessens
✓ You gain clarity
✓ You see things as they are
✓ You become a Problem-Solver
✓ Helps you to see the rhythm of your life
✓ Journaling becoming therapy
✓ You get to know yourself better
✓ You resolve disagreements better
✓ You discover the truth about yourself
There is a Journal for Everything
Journaling Tips For A Life Reset
✓ Write by hand
✓ Choose your journal to fit your needs
✓ Start simply
✓ Ignore the word count
✓ Embrace inspiration
✓ Choose the best time of day
✓ Go into detail
✓ Focus on the emotion
✓ Don’t beat yourself up
✓ Make journaling part of your routine
✓ Forget perfectionism
✓ Try a brain dump
✓ Let therapy happen
✓ Use a writing prompt
✓ Get artistic
Share any ideas on how to experience the best life reset in the comments below.
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Reset Your Fitness Workout At Home
October is Health & Fitness Reset Month and today we want to share some ideas for you to workout at home.
There has never been a better time to consider workout at home if you don’t already do this. We believe that working out at home is the most convenient way to get your exercise done without the fuss of trying to get to a gym especially today.
Over the years we transitioned from going to a gym to train and began working out at home. Now we can not imagine going to a crowded, noisy gym to get a workout in.
Maybe you have decided that you want to workout at home. When we began training at home, we started with circuit training and High-Intensity Interval Training.
The challenge is, you may not know how to start and how to make the plan work for you. Here are a few at-home training tips for you to keep in mind. These can help you get started, stay on track, and enjoy the results of your workouts.
Create a No-Equipment Workouts
The first tip would be to start your at-home training with no equipment. This may sound odd however using your own body weight and your own body can help you greatly. It will allow you to get used to the training at home, the exercises and practice the proper form. No-equipment workouts can be super fun and effective. This is why we include them in our training plan.
Remember to have a warm-up before starting your work-out. A warm-up conditions and prepares the muscles for the more rigorous activities of your work-out plan. And your workout must end with a cool down, a moment wherein the muscles are given time to relax after a heavy work-out session.
Space your physical activities such that the body is used to a variety of physical activities, ranging from the simple to the more complex, from cardiovascular exercises to strength exercises. Two to three work-out sessions for a week is a good way to start.
As you progress in your activities, you can now increase the frequency or duration of your exercises.
Start off with Lower Intensity
Start off with a lower intensity workout plan. When I began to work out again after many years of health struggles this is exactly what I did. I started with a borrowed Tae Bow video and started where I was at that time. At first, it was about ten minutes of a thirty-minute workout. And each workout I would do just a little bit more. Sometimes it was only a few seconds more for that day. Over time I was able to do the whole video and then I added more as I got in better shape.
My idea was I wanted to WIN at my workouts and not feel frustrated or bad about what I was doing. As long as I was progressing it felt fantastic. And this is my tip for you. Get the WIN each time you exercise and keep progressing for the WINS as well as reaching your long term goals.
Keep to Shorter Workouts
When you are a beginner keep your workouts shorter at first. This goes hand in hand with lower intensity to start off with. Just keep your workouts to around 30 minutes. This allows you to get your circuit in and realize the WIN. It also will give you an idea of what you can do in a short amount of time if you need to change it up later and go for longer or shorter workouts due to work changes or lifestyle changes.
By keeping these tips in mind and working each one into your at-home training, you can come up with the best possible workout solution for your needs. You will also find it easier to increase the intensity of your workouts and adjust them as needed.
We know that getting started can be the biggest challenge, especially if working out is new for you. This was us many years ago. It does not have to be such a challenge and we recommend the Home Workout Revolution System. To help you get started we are giving away a FREE Turbulence Training 4-Week Bodyweight Training Program - Get Your Copy HERE
This is a complete program ranging in workouts for the complete beginner all the way to advance training. We use this as a part of our training program, and this is why we have the confidence to share it with you. You can find the details and our affiliate link here https://bit.ly/33mXrQl and if you have any questions please do not hesitate to get in touch with us to let us know how we can help you.
Share any thoughts and questions about at-home training in the comments below.
Get in touch with us if we can help you.
Get your free copy of the 4-week bodyweight training program here
Simple Health Reset Ideas This Fall
Over the past few months, we have been thinking a lot about the idea of a health reset. The Fall is a wonderful time to consider a reset.
We believe this fall is especially great with our current global situation causing stress, overwhelm and fear for so many people this fall season is the absolute perfect time to consider a health reset in the fall with these simple ideas.
People often make health goals right before the first of the year as part of their New Years’ resolutions.
But there is another time of year when it is equally powerful, and that is in the fall season.
There is something about fall that feels like a fresh start. Your summer is over, you probably don’t have any vacations or trips planned for a while, and kids are back in school.
This time of year is perfect to take a look at your healthy habits and lifestyle and see if you want to make any changes to achieve your personal health goals.
Revisit Your Health Goals, Habits & Mindset
A health reset in the fall is going to help you revisit any health goals you had at the beginning of the year. You probably had quite a few health goals when the year started but have forgotten about them or left them behind when spring and summer began.
Fall can feel like a new beginning and have a few months to focus on you before the end of the year. Before the holidays begin, take the opportunity to look at your health goals and see what you want to change, or what new health goals you might have.
Start Your Resolutions Before the New Year
There is no reason you have to create goals only on January 1st! In fact, this is notorious for creating unrealistic health goals that only last a few days or weeks, then are forgotten about for the rest of the year. Not only in the fall, but seasonal goals can be a lot easier to accomplish.
Look at your goals as if you are going to accomplish them within 2-3 months. That way, they are much more realistic and within your reach, and don’t feel so overwhelming.
If you know you want to have a resolution for the new year to reduce 50 lbs, why not start now with small changes that you can continue with next year?
We have written about taking Tiny Steps for Big Changes over the past few weeks and here are a couple of links that might help have a new viewpoint on changes.
https://wendybottrell.weebly.com/blog/the-power-of-incremental-change-for-your-best-life & https://wendybottrell.weebly.com/blog/how-to-make-big-changes-by-tiny-steps
Help Balance Out Holiday Treats
With the holidays coming up, you may want to get started on striking a healthy balance, so you can create new habits and practices over the holidays.
Easing into the holiday season by making new habits and those tiny changes and still allow to live life helps you maintain a healthy lifestyle, whether it is coming up on Thanksgiving or you want to prevent binging on holiday treats.
A fall health reset is about choosing small habits to implement into your life that is not just good for today, but you can continue throughout the remainder of the year.
Be sure to share any thoughts in the comments below on Health Reset in the Fall With These Simple Ideas
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