Reach Your Fitness Goals Tips Our last blog post this month continues to share ideas on the topic of Energy and Vitality. If you want to read this months blog posts here is the link to Energy/Vitality Month We know today without a doubt that exercise is good for the body, mind and spirit therefore good for energy/vitality. Getting and staying fit helps the body, the mind stay strong and vital for a lifetime. We know that it is worth the effort to find your WHY and begin to move well each and every day. “Only by using the body, you can keep it well.” - “The more you use it the better it gets.” – Sadhguru One of the most effective ways to achieve your fitness goals is, to begin with knowing your WHY! It really does start here, and it really is that SIMPLE! And sometimes if it sounds simple, we make it hard and unachievable! So, let us help you begin here with the simple question: • “Why do you want to gain your health/fitness?” • What drives you to succeed at this goal? • How will it feel for you to achieve better health/fitness? Write this down and really feel it! See it all in your mind how it will feel once you achieve your desired health and fitness goals. Once you do that then gain the knowledge you need to have success with this goal and find support from people who are around you or find NEW people to support you. I must tell you I enjoy many different ways to exercise and lift weights. I have for years now, however, there was a time when I was afraid to walk into a gym to get a membership. You see, I was 100 pounds overweight, felt horrible most of the time and it felt like I didn’t fit in going to the gym. Crazy, right? And yet when I finally did step into the gym and began the journey of lifting weights I was hooked. “One of the simplest things about health is just to use the body.” - Sadhguru And – “If you sufficiently use the body, the body has everything to create health for itself.” - Sadhguru So, when you’re moving well, exercising and lifting weights, there are many different important factors that will impact the outcome of your training. There’s the program you pick, there’s your dedication to the training practice/habit and there’s the amount of time you dedicate to it. Yet as we wrote earlier in this post the most important is WHY do you want to begin to get fit? We wrote about finding your WHY here - Implement The 5 Whys Method To Energize Your Best Life - https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life And, one of the most important factors of all and something that often gets overlooked, is the importance of your thoughts and mindset about your fitness. There are many reasons why how we think is critical in achieving our desired outcomes, check it out - Don’t’ Make Your Fitness A Chore - Often you hear people talking about training as though it were a challenge or a chore. They talk about how crucial it is to have the ‘will’ to train and to force yourself out of the bed every day, even when you don’t want to. They talk about ‘no pain, no gain’ and ‘eye of the tiger’. And that’s all good and well – the drive will certainly help you to get to the workout and commit to your training program. But do you know what’s even better? 𝐓𝐨 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭. To find ways to move your body that bring you complete joy. Whether it be lifting weights, kettlebells, bodyweight, yoga, Pilates or martial art. We believe this is how all the most successful athletes feel. This is how Arnold Schwarzenegger describes the feeling. This is what gives you unstoppable inspiration/motivation and drive to achieve your health/fitness goals. If you’re going to reach this point, then that means you must understand why it is you’re training and what it is that really appeals to you about the idea of working out. That means you must a vision and a goal, and you need to be able to feel completely inspired/motivated by that idea. Lifting More - Moving Well - Moving Often - This same drive and determination are also what’s going to make your actual workouts all the more effective. That’s because you’ll be able to dig deep to find that part of you that’s capable of lifting more, running further and achieving all that you want out of your training. And to do this, you need to once again be able to tap into the reason for your training and to remember why it’s worth so much to you. My WHY has kept me at my training now consistently for over 25 years. MY WHY has kept me on track to see huge improvements to my health and fitness in fact, in my first year at the gym my weight dropped by 100 lbs. And today at 62-years old I am in better health and better shape today than when I was in my teens. My WHY has created a health and fitness coaching career that has lasted over 30 years now and I am still as passionate today as when I started. It really does start with your vision and your WHY. This isn’t just a pep talk: it changes the entire way your central nervous system works. When something really matters to you, your body will do more… and all these things will combine together in order to give you more focus and more drive when you’re training. So, wrapping up what is Your WHY? What kind of movement do you enjoy? If you are just beginning or have a desire to make a change in your health and fitness for 2022 and beyond it might be as simple as creating your WHY and getting out to start a walking practice. If this is something you want to consider joining our FREE Walking Challenge Here - https://forms.aweber.com/form/46/118824146.htm Maybe you have had a desire to find a program to lift weights and are a bit intimidated like I was when I began so many years ago. A bodyweight training program might be the perfect starting place for you. We will cover all of this and more over the next few weeks. Be sure to let us know what fitness-specific questions you have in the comments below or use this form to contact us directly – Get In Touch With Us Share any thoughts, ideas or questions on ways to practice effective energy management in the comments below. Be sure to let us know how we can help you. Learn more about us Learn more about our Holistic Lifestyle Coaching here Join our Free Walking Challenge here Health & Fitness Resources
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 As we continue to share ideas to help you with more energy and vitality in your life today, we want to discuss energy management vs. time management. It seems in our modern busy lives that there never seems to be enough time to get things done, so we think we must exist by multi-tasking on the run. For example, you may be eating a sandwich, driving a car and talking on the telephone all at once at any given time of the day. You may have gotten done what you had on your ‘list’, but you’re probably exhausted at the end of the day. When we learn effective energy management and enjoy an abundance of it our emotions will be connected, passionate, peaceful and positive. The outlook we get when we have the energy to be productive and enjoy life can make a world of difference in our present and future healthy life. Effective energy management practices can help produce more natural energy and one that’s healthier for you. When you focus on the physical ways to produce energy, it serves you better than trying to get things done using ways that leave you mentally and physically depleted. You’ve likely heard the old adage, “Life is a marathon, not a sprint.” If you’re trying to manage your time effectively without paying attention to your energy management, you may end up with sprints rather than finishing the marathon of life. Experts are now saying that productivity and success have more to do with how you manage your energy than it does with time management. As parents, employees and entrepreneurs, we often try to do everything that gives us more time. Eating healthy, staying fit, spending time with our children and connecting with others all take time and we do have to schedule some of our pursuits. Whether we have the energy for those pursuits is a problem that’s often overlooked. Trying to adhere to certain times to manage everything can leave us all exhausted so that we’re not even able to relax and enjoy ourselves when we’ve “scheduled the time” for it. The alternative to managing your time is to manage your energy effectively. It works by taking time for recovering from those lengthy sprints you take so you can finish the marathon with ease rather than anguish. Here are some tips for managing your energy effectively: • List how you like to rejuvenate yourself. Make a list of what makes you feel refreshed, more creative and lifts your mood. Writing them down will help to remind you about the benefits of these uplifting activities. For example, watching a great series or show you’re following on television, sipping a cup of tea and listening to music can be very rejuvenating to your energy levels. • Double the time you usually take for breaks. Don’t stick to a timetable when it comes to reviving your energy level. Take an hour rather than half an hour and have fun with whatever you’re doing. • Reward yourself for every goal reached. Do you have lots of projects and it seems you’ll never finish them to be able to relax and enjoy yourself. Break those projects down into parts and reward yourself after you complete each one – rather than waiting until the entire project is finished. • Make frequent recovery stops. While you’re on that mile-long sprint, you may feel the need to stop and renew your spirits and your energy. Do it! You’ll feel so much more like completing the marathon and you’ll be happier at the finish line. Managing your energy is a much more effective way to get through life rather than putting time limits and making schedules for everything. Your inner energy thermostat doesn’t pay any attention to the timetable you’ve created. Instead, make your energy the most important factor in the long marathon you’re up against. How will you begin to practice Effective Energy Management vs. Time Management For Your Best Life? Let us know in the comments below. Share any thoughts, ideas or questions on ways to practice effective energy management in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Mindset Matters For Your Best Life As we continue to discuss health and vitality this month today, we are sharing the idea - Develop A Growth Mindset Because Mindset Matters For Your Best Life. We share ideas on the topic of mindset because we really do believe that mindset matters. You can see previous posts here - Mindset Really Does Matter For Your Best Life - https://wendybottrell.weebly.com/blog/mindset-really-does-matter-for-your-best-life and here The Importance of How You Think About Exercise & Lifting Weights - https://wendybottrell.weebly.com/blog/the-importance-of-how-you-think-about-exercise-lifting-weights In fact, we found this quote as a reminder of its importance. Henry Ford said, “If you think you can or you think you can’t, you’re right.” What Ford meant by that is your attitude, your mindset, is critically important in determining whether you succeed or fail at something. The Power Of Your Mind Your mind is truly an amazing and powerful thing. What you believe deep in your mind will have an impact on your success. Your mind can affect your health, your physical body, your behaviour and your actions. It can allow you to experience new heights in accomplishments or leave you in the dust believing it’s impossible to achieve something that is actually within your grasp. Having a growth mindset will take you further with your goals simply because people with this mindset know that anything is possible. Contrast this to a fixed mindset in which a person believes their potential is capped and can’t be stretched beyond that endpoint. Fixed Mindset Dr. Carol S. Dweck is one of the leading researchers in the field of developmental psychology and mindset. She describes the person with a fixed mindset as someone who believes that intelligence, talents and abilities are fixed traits. These people believe that their efforts cannot improve their lot in life beyond a certain level. A person with a fixed mindset wishes to look smart all the time and never appear ‘dumb’. They are more likely to avoid stretching to accomplish goals that they perceive may result in failure. In the fixed mindset, failure is equated with appearing unintelligent. Growth Mindset Dr. Dweck’s research shows that people with a growth mindset, on the other hand, believe that their talents and abilities can be improved and developed through effort, repetition and persistence. They’re willing to keep trying to improve. People with a growth mindset believe that failure is something positive to embrace as they travel on a journey towards improving a skill or talent. People with a growth mindset will more likely attain maximum potentials in their efforts to reach a goal. They are willing to risk failing at something and actually regard failing as a part of the process of learning something new. They embrace practice, repetition and building habits for success. Musicians, writers, and athletes develop a growth mindset by focusing on a process and repeating their practice to improve themselves. Their focus is on not giving up and so they power on and power through setbacks. Having a growth mindset will help you set yourself up for inevitable success with your goal setting. Train your mind to see the power of repetition and practice no matter what is your goal. Have the belief that you’re improving every day and taking steps towards that end goal and believe and know deep down that you will reach your goal no matter what. Develop A Growth Mindset If you find yourself with an automatic trend towards a fixed mindset leading you to feel that you’re not capable of achieving what you want, there are ways to turn that fixed mindset into a growth mindset. Merely thinking about it doesn’t work. Clarity and change happens with action, not thought. You’ll need to commit to taking action steps, repeat them even when you fail, and keep going. Start with tiny steps and just keep repeating. You may initially think that these small actions can’t possibly make a difference towards your goal. However, remember that the journey of a thousand miles begins with a single step. Success doesn’t happen overnight. Practice training your mind to believe in yourself and know that you can achieve whatever you want by taking small action steps in the right direction. Know that you will likely meet roadblocks and you will fail at some things along the way. Rather than thinking that’s bad, embrace these setbacks and failures because you know they’re helping you grow and stretch to be able to achieve inevitable success. Remember the 5 Whys Method to develop your strong Why to help you stay on track and help you stay the course until you reach your desired growth mindset here https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life How will you begin to Develop A Growth Mindset Because Mindset Matters For Your Best Life? Let us know in the comments below. Share any thoughts, ideas or questions on ways to Develop A Growth Mindset in the comments below. Get in touch with us and be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Set Your Day Up For Success We are writing about vitality this month. Yesterday we wrote about the idea of implementing the 5 Whys method to help you become crystal clear on why you want to set and achieve a certain goal. The example we used was about a client that wanted to reduce his weight and over the exploration of his why he realized wanted to reduce his weight so he could be present for his children. You can read more here https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life
We believe that in this quote - “The first wealth is health.” – Ralph Waldo Emerson – for the power of the message. Living with poor health and low energy just makes life miserable and difficult. “Health is not valued till sickness comes.” – Thomas Fuller Today is about following through once you have your WHY goals written down and it is time to begin. “If it's your job to eat a frog, it's best to do it first thing in the morning. And if it's your job to eat two frogs, it's best to eat the biggest one first.” Mark Twain’s famous quote has been made even more famous by Brian Tracy’s book, “Eat That Frog.” Tracy’s book is about the concept of doing the biggest, hardest or most onerous important task on your list first thing each day. This way, you’re not procrastinating and worrying about getting it done. The other concept of eating frogs is that if you have to eat a frog, it’s best not to stare at it for too long. You’ll have to do it anyway, so dive in and get it done! Set Up Your Next Day The Night Before This has everything to do with setting yourself up for inevitable success. Invest a few minutes in an evening routine to review your goals and map out 3-5 tasks for the following day. Ideally, there are no more than three tasks on your to-do list. Determine which of these tasks is the most important—which one is going to have the greatest positive impact on your life, health, vitality or both. This task is the first one to tackle to completion the next day. You don’t push it off until the afternoon, or try to do the easiest or shortest or most unimportant tasks first. No, you’re eating the biggest, meanest, ugliest frog first and then the rest of your day will be a breeze. The mental energy that you use trying to procrastinate the completion of that one hardest task will far outweigh the energy you would use if you just jumped in and worked on it to completion first thing when your day begins. Once that first most difficult task is completed, you then tackle the next one on your list and then the third one and so on. If you don’t complete all tasks, whatever remains goes on your list for the next day. Don’t Be A Multi-Tasker Focus on one task at a time to completion. Multi-tasking has been proven to be detrimental to productivity and the act of switching between tasks causes significant loss of time and focus. The best way to get things done is to make sure you’re chunking down into action steps that are workable, focus on one at a time and work to completion. Set yourself up for inevitable success by deciding what 3-5 tasks you’ll complete the next day, do the biggest or hardest task first, and work on it to completion before tackling the next one. When you take the time to organize how you’ll work to reach your goal in this way, your inevitable success is within your sights. In my day the first thing I accomplish every morning is getting outdoors for an hour walk. This is done before I get started on any other tasks for the day. Getting out for a walk helps me prepare mentally and physically for my day, I get outdoors for some fresh air, and I move well. Now I am ready for the day without the need of stressing to figure out how to get my walk-in at some later time. How will you eat the frogs first and set yourself up for success? Let us know in the comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. https://essentialvibes.com/?ref=c2n7rdx8z5 Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Implement The 5 WHYS Method We continue to share ideas about vitality this month and today our topic is Implement The 5 Whys Method To Energize Your Best Life. If creating more energy and vitality is important to you now is the time to set some goals to achieve it. We believe that knowing your WHY is the most important action step you can take to get your WIN and see the results that you desire. Let’s get started. At this point, you’ve set a goal and you want to make sure you’re set up to succeed. Who wants to set themselves up to fail? Am I right? You write down your goal and make your action steps and checklists. You think about and plan for all the challenges and obstacles that might get in your way. You’re pretty much set up for inevitable success, right? Well . . . not quite. There’s just one more thing. You might want to think about one other angle before you’re able to slide into that center of the bull’s eye that you’ve defined as the land of success. Ask yourself these important questions. • What’s my why—my reason for setting this particular goal? • What will it mean for me when I achieve this goal? • Exactly why am I going for this goal—is it because I want to do this or I think I should do it? • Why is it this goal and not some other goal? Why? Often, you’ll really need to dig down deep to discover your why. Sometimes, when you answer the question, “Why do I want to do this?” your answer may likely come from a superficial answer until you keep drilling down to find the deepest emotional reason—the real ‘why’. The 5 Whys Method The Toyota automotive company has developed a philosophy for understanding the nature of a problem and getting to the root cause of it. It’s called the 5 Whys method. These 5 Whys questions can also be applied to understanding the root cause or reason for why you desire to do something. It helps you attain a goal when you understand the deep-rooted reason why you’re actually setting that goal. The 5 Whys method is quite simple in explanation, however, it takes a bit of practice to get the hang of it. You answer the initial question, ‘Why do you want to achieve [your goal]?’ Whatever is your first answer is the basis for the second question that asks why you want [whatever was your first answer]. This process is continued with 5 whys until you ultimately come up with the real reason you want to achieve the set goal. Let’s look at an example of how this process works. We’ll use the example of a coaching client who wants to lose weight. When you’re asking the 5 Whys as a coach, never assume you know the answer to a Why question. Always ask the 5 whys to get to the underlying reason even if you think you know the answer. • Client’s Goal: I want to reduce my weight by 25 pounds. • Coach: Why do you want to reduce your weight by 25 pounds? (1st Why) • Client: I want to drop 25 pounds so I can have more energy again. • Coach: Why do you want to have more energy? (2nd Why) • Client: I want to have more energy because I’m having trouble walking around the block and climbing stairs. I can’t keep up with my kids. • Coach: Why is it important to have energy and keep up with your kids? (3rd Why) • Client: I want to be able to do things with them, be a part of their lives and be active with them—not just a sideline parent. • Coach: Why is it important for you to be a part of their lives and not a sideline parent? (4th Why) • Client: I love my kids and I want them to know I will be there for them. • Coach: Why do you want them to know you’ll be there for them? (5th Why) • Client: My father was not around for me. I vowed that when I grew up and became a parent, I would be involved with my kids and do things with them. I’m afraid I might die young from a heart attack or something and then I wouldn’t be around for them. I want to do whatever it takes to be there for my kids. So the underlying reason for wanting to reduce weight in this example is that the client wants to be present for his children. He wants to create a life for them that is the opposite of how he grew up—without a father. The client desires to do whatever it takes to reduce weight and be healthy, energetic and present for as long as possible in his children’s lives. Your Why Helps With Commitment, Inspiration and Motivation Knowing deep down what is driving your desire to attain your goal will help you gain emotional commitment and attachment to your desired end result. It also helps to know your reason, your why, to provide inspiration and motivation from inside yourself—not from external forces that are pushing you to achieve something. A goal that you set from an emotional desire deep within yourself is highly inspiring and helps stay the course you set out along the way when the going gets rough. And with any big goal, there are bound to be challenges and setbacks along the way. Knowing your deepest reason, your why, for wanting that goal becomes your touchstone to keep coming back to in order to keep moving forward. If there is not an emotional commitment from within that keeps you focused and moving, you’re likely to give up on your goal and stop taking action towards reaching it. Don’t skip this step to uncover your deep-down reason, your why, for setting any goal for yourself. Setting yourself up for inevitable success should begin with a clear understanding of the deepest reason why you want to be successful with a goal. When the going gets tough later on, ground yourself with your why and you’ll find the strength and motivation to keep moving forward. Will you begin to Implement The 5 Whys Method To Energize Your Best Life? Let us know in the comments below. Share any thoughts, ideas or questions on ways to Implement The 5 Whys Method in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here 5 Step Holistic Health Practice Daily Practicing creating a 5 step holistic health daily practice for your best life is our topic today as we continue to share ideas this month on improving vitality in our modern world. When you’re not managing your energy properly, you’re likely to experience emotions such as anger, frustration, exhaustion and other emotions that can compromise your health. When you begin to manage your energy and enjoy an abundance of it your emotions will be connected, passionate, peaceful and positive. The outlook you get when you have the energy to be productive and enjoy life can make a world of difference in your present and future health. Living a holistic lifestyle isn’t just about being more natural and organic, turning to alternative healthcare and using organic products and real organic food. While that can be a big part of it and all of those changes are wonderful to add to your routine, holistic health is a balance between your body, mind, and spirit. It is within this delicate balance that you are able to live a fully healthy vibrant life where total wellness is the goal. One of the best things you can do in order to find this holistic balance is by creating daily practices. This allows you to fit each component of holistic living into your life without becoming overwhelmed. 1. For the Body The first category of holistic practices is mostly for the body, though of course, they benefit your mind and spirit as well. Here are some holistic habits to add to your daily routine for your physical health: Move Well Getting an adequate amount of physical activity each week is crucial to improving your mood and your physical well-being. According to Mayo Clinic’s recommendations, getting at least 150 minutes of moderate activity per week is necessary for your well-being. We believe that good movement matters in our life. Whether you walk after work each day, take workout classes at a local gym, or ride your bike to work, you will notice an enhanced mood very quickly and over time you will begin to see how you have improved how you feel, more energy and vitality. Exercise also allows you to clear your mind and step away from the daily stresses that life brings. We wrote about developing a fitness habit and you can read more about this here - https://wendybottrell.weebly.com/blog/simple-ideas-to-make-exercising-daily-a-habit Many studies link physical activity and a proper fitness routine with reduced risk of depression, anxiety, and other mental illnesses. Make time in your schedule to exercise at least a couple of days a week and you feel happier and healthier overall. Use Natural Skincare and Haircare Products Now is a great time to commit to more natural and organic products, especially those you use on your skin or hair. Companies are providing more natural options than ever before, so you can avoid things like chemicals, dyes, sulphates, parabens, and animal testing. Just a quick check of the labels will tell you everything you need to know. We use and recommend these certified organic and natural personal care products from Miessence - https://ca.one.organic?aff=578 (affiliate link) We have been using these products since 2008 and like them so much we decided to share them with your our most valued readers and clients. Replace Coffee with Herbal Tea A very simple switch you can make in the morning is to have herbal tea instead of coffee. Most tea does have a little caffeine, but much less than coffee or energy drinks. Not only do you have fewer stimulants in your body to prevent that caffeine crash in a few hours, but you also get the added benefits of natural herbs in the tea. Types of tea that typically have caffeine include: Matcha Other green tea Black tea White tea If you don’t want caffeine, consider rooibos, chamomile, or peppermint tea. Eat Nourishing Real Organic Food Meals Another big part of your holistic health is eating more nourishing life-affirming real organic foods. You want to get in the habit of eating as many foods in their whole, natural form as possible, including organic fruits and vegetables, pastured proteins, wild fish nuts and seeds. When choosing meat or seafood, go for the kind that is humanely treated and organic, and reduce processed foods as much as possible. We wrote Super Simple Dietary Changes to Make For Self-Care - https://wendybottrell.weebly.com/blog/super-simple-dietary-changes-to-make-for-self-care 2. For the Mind Next, you have holistic habits to add to your routine for your mind, including emotional and mental health. These include: Write in Your Journal It doesn’t get much better than journaling when it comes to your mental or emotional health. For holistic habits that improve your mind, writing down your thoughts and feelings is extremely beneficial. This can be a therapeutic experience that is easily done in just 5 minutes a day. Some things to remember about journaling: There are no rules – Feel free to write as much or as little as you want, use any type of notebook you have on hand, and don’t worry about your spelling or grammar. Try different methods of journaling – There are many different forms of journaling, including using prompts, brain dumps, stream of consciousness, and daily journaling similar to writing in a diary. Feel free to experiment with what works best. Express gratitude – Every time you write in your journal, try to write a few things you are currently grateful for in your life. We wrote Practice Daily Gratitude - wendybottrell.weebly.com/blog/practice-daily-gratitude-for-the-mental-and-physical-vitality-benefits Take an Epsom Salt Bath The reason we included this in the mind section and not the body is that many of the benefits help with your mental and emotional health. Epsom salt benefits are wonderful for releasing toxins from the body, but they also release them from the mind. After just one bath, you feel rejuvenated, stress-free and with reduced anxiety. Many people find that with at least one Epsom salt bath a week in their routine, they feel more relaxed, and at a much calmer mental state. Practice Breathwork Breathwork is a term for any type of breathing exercise you do. Breathwork can also be very healing, helping you to work on healing any traumas you have in your life, reduce stress, and calm the mind and spirit. Adding breathwork to your daily routine is a wonderful way to start the healing process. Use Essential Oils Essential oils are another great way to improve your mental health and nurture your mind. There are many ways to use essential oils in your daily routine, including in your bath, using a blend that is applied to the skin, adding them to your diffuser during meditation, or lighting aromatherapy candles when you need to relax. 3. For the Spirit Holistic practices for the spirit encompass your body and mind, physical and mental health, and really working on your spiritual side. It is the final piece of the puzzle for total wellness. The holistic habits for your spirit include: Be Mindful Mindfulness is going to help every area of your life, but particularly with your spirit and emotional health. Being more mindful is something you can do at any time of day, whether you are eating, walking, reading, playing with your dogs, resting, or even watching TV. Mindfulness is about being present in the moment, without judgment. You don’t think about the past or what your plans are next, but just live each moment fully. During a meal, if you sit down in silence and just really savour each bite, thinking about the colours, textures, and tastes of your food, you enjoy it and appreciate it so much more. This can really light up your spirit. Practice Meditation You can also nurture your spirit with a daily meditation practice. Before you begin, you may feel a little intimidated, but don’t worry; nobody is perfect right away. In fact, you don’t have to try to clear your mind and be in a meditative state. You can start with just a few minutes of deep breathing each day, and allow your thoughts to come and go naturally. Use Mantras or Affirmations For more holistic spiritual habits, try using mantras or affirmations each day. These are really easy to add to your daily routines and allow you to change your mindset over time. You can use the same ones each day or alternative them based on each day’s intentions. We wrote The Power Of Daily Affirmations for Self-Care In Your Best Life - https://wendybottrell.weebly.com/blog/the-power-of-daily-affirmations-for-self-care-in-your-best-life Spend More Time in Nature Similar to other holistic habits, being outside more in nature not only helps your spirit but your body and mind as well. This is a really therapeutic activity that costs you nothing and only takes a few minutes each day. Get outside in any capacity you can, from just going out to your patio or balcony, spending time in your garden, or heading to a nearby park or forest. The more time you spend outside in nature, the more you will start to feel more connected to the earth and understand how much it benefits you. 4. Create a Morning Routine Now that you have an idea of the practices for your daily routines, let’s go over some of the best ones to do in the morning. While you are not limited by doing any of these habits during a particular time of the day, this does help you to get them added to your routine. Holistic Habits for Your Morning Routine: We wrote about Why You Must Start a Morning Routine For Your Best Life - https://wendybottrell.weebly.com/blog/why-you-must-start-a-morning-routine-for-your-best-life Herbal Tea – Naturally, switching from coffee to tea is best to do in the morning with your first beverage. This also makes it easy to get your body used to not having as much caffeine, so eventually, you can switch to just plain water if you prefer. Mindfulness – While mindfulness is easy to do any time of the day, adding it to your morning routine is an easy way to get started. Be in a mindful state when you first wake up in the morning and until you get started on the rest of your routine. Those few minutes of quiet and calm really help to set up your day in a relaxing way. Yoga – Days get hectic very easily, so if you want to add yoga or any exercise to your routine, doing it in the morning helps you get it out of the way so you don’t have to worry about it. Using affirmations – There are many ways to use affirmations and mantras in your daily routine. If you have never used them before, try saying the affirmations out loud in the morning during your morning routine as a way to set intentions for the day. Spending time in nature – An easy way to add spending time outside to your daily routine is by doing it first thing in the morning. After you go through your basic hygiene practices in the morning, bring your cup of tea outside on your patio or balcony to enjoy the fresh air. We wrote 4 Easy Ways to Reconnect with Nature When You Live in the City - https://wendybottrell.weebly.com/blog/self-care-tip-4-easy-ways-to-reconnect-with-nature-when-you-live-in-the-city and Stop Being A Cave Person And Get Outside Today For Your Best Life - https://wendybottrell.weebly.com/blog/stop-being-a-cave-person-and-get-outside-today-for-your-best-life 5. Create a Nighttime Routine There are other holistic habits that tend to fit in a little better in the evening and provide more benefits when you do them at night. Holistic Habits for Your Nighttime Routine: Journaling – You can definitely journal in the morning as well, but morning routines get busy and crowded very easily, so when you first start out, save it for the evening. We wrote about journaling for self-care here https://wendybottrell.weebly.com/blog/are-there-benefits-of-writing-in-a-self-care-journal Meditation – Meditation in the evening before bed is a great time to practice since it helps to relax your mind and get you into a calm state before bed. You may notice that you sleep much more soundly and have more calming dreams. Epsom salt or essential oil bath – Enjoy a nice relaxing bath in the evenings as you get ready for bed. This can be with Epsom salts, other types of healing salts, or essential oils. Breathwork – Lastly, doing breathwork in the evening near when you do meditation can also be really calming for you before bed. Creating daily routines with your holistic habits isn’t about being perfect, but doing so intuitively and adding practices that feel right for you. Will you begin to Create a 5 Step Holistic Health Daily Practice For Your Best Life? Let us know in the comments below. Share any thoughts, ideas or questions on ways to Make Peace A Life Choice in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Practice Daily Gratitude As we continue to discuss and share ideas to help you improve vitality today our topic is Practice Daily Gratitude For The Mental and Physical Vitality Benefits. We know that gratitude is a powerful daily practice and we’re just scratching the surface when it comes to discovering the various mental and physical effects it has on us. Let’s look at a few of those to give you an idea of what you can expect if you start to make feeling gratitude a daily focus. The Mental Benefits Of Gratitude Practicing gratitude helps your overall mental health because you instantly have a better outlook on life. Don’t be surprised to walk away from your latest gratitude meditation with a big smile on your face. Of course, the benefits don’t stop at increased happiness. Feeling more gratitude has been linked to a better self-image, less anxiety and even a reduction of depression. This comes as no surprise to scientists who have recorded increased levels of dopamine and serotonin after intentional gratitude meditations. The Physical Benefits Of Gratitude This is where it gets interesting. It's one thing to feel better emotionally, but the release of these “feel-good” hormones affects your physical body as well. Gratitude reduces stress and with it, you’re sleeping better, your blood pressure lowers, and you have more energy. As a result, you move more, leading to even better overall physical health. Maybe your gratitude exercise motivates you to go out for a walk, getting more oxygen into your body and loading up on Vitamin D. Being able to sleep soundly reduces appetite and less stress helps you make smarter food choices. All these things work hand in hand to turn you into a healthier and stronger version of yourself. Gratitude is particularly important for heart health. Between the lower blood pressure and reduced stress, you are putting less strain on your heart. The added exercise and sleep strengthen your heart muscle and give this most important organ time to recover and heal overnight. With heart disease one of the leading causes of death in modern society, there’s never been a better time to practice gratitude and let go of stress. How can you tap into both the mental and physical benefits of gratitude? By feeling more of it. Of course, that’s easier said than done. A great place to start is by creating a habit of thinking of at least one person or one thing you are deeply grateful for each morning as soon as you wake up. It sets the tone for the whole day and gets you off to a great start to reap these powerful benefits. Will you begin to practice gratitude today? Let us know in the comments below. Share any thoughts, ideas or questions on ways to Make Peace A Life Choice in the comments below. Be sure to let us know how we can help you. Get In Touch Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here  Peace: The Benefits For Your Health & Vitality We continue to share ideas about vitality this month and before we get into today’s blog post about making peace a life choice we have a story to share with you. Lisa was a busy mom and a schoolteacher living in Alberta. Her husband was a salesman that often had to travel for work and her kids were active in many extracurriculars. No matter how hard she tried to simplify her life, it felt like something major was always going on. One day, she complained to a friend that she was constantly overwhelmed by the chaos around her. “I just wish my life were peaceful,” she said. Ellen, Lisa’s friend, encouraged her to stop looking at her life that way. She said, “Being at peace is a choice. It doesn’t depend on your circumstances. You can choose to be at peace regardless of what’s going on around you.” Like Lisa, you may have a busy, hectic lifestyle. You may long for peace and calm and feel as if you simply can’t achieve them. But peace isn’t merely the absence of noise or chaos. Inner peace is an intentional decision you have to make each day. Sometimes, even multiple times during the day! There are many amazing benefits to making the choice to live with inner peace, regardless of what your life looks like right now. Here are just a few… Benefit #1: Improved Health When you’re allowing yourself to live in a state of constant stress, you’re putting your body and your health under a significant strain. Being chronically stressed raises your blood pressure, causes your body to produce too much cortisol, and makes you cranky. Just in case you aren’t sure of the costs of living under constant stress here is more info - Stress effects on the body - https://www.apa.org/topics/stress/body But when you choose inner peace, your attitude and mindset aren’t just affected. So is your body. As your essence rests in the now, your blood pressure drops, your adrenals stop producing stress hormones, and you find it easier to be pleasant. Benefit #2: Enjoy Better Sleep Another benefit of choosing peace is getting a night of better sleep. It has been said that sleep is the forgotten pillar of wellness. You’ve probably had nights where you spent most of your time in bed tossing and turning because you were worried or angry over a situation. Maybe you had control over this situation and maybe you didn’t. Either way, you lost sleep since you were experiencing a lack of peace. But with inner peace, it doesn’t matter what’s going on. You can still relax and find rest. Not because your circumstances are perfect. But simply because you chose to let go of stress. We shared about better sleep here - https://wendybottrell.weebly.com/blog/4-simple-tips-to-maintain-your-energy-throughout-the-day Benefit #3: Improved Relationships Being at peace means you’re not trying to control what others are or aren’t doing. Instead, you create loving boundaries that give both of you the freedom to be who you are. That’s the beauty of choosing peace—you don’t have to focus on what others are doing. Benefit #4: The Ability to Focus Chaos can feel like you’re fighting fires with a squirt gun. Even if you do manage to get one out, the next one quickly becomes a blaze that feels absolutely overwhelming, and you wonder how much longer you can keep doing this. Inner peace is a gift you give yourself. But it also gives you the gift of focus. Since you are no longer panicking over every fire, you concentrate on the ones that truly matter and you work on putting them out first. Benefit #5: Release from the Past The past can hold you as a prisoner. Maybe it was the hurtful words your spouse said to you or the heartache of a traumatic childhood. The truth is that you can’t always control what happens to you or what happened in the past. But choosing inner peace means you can release the past. This doesn’t mean that you have to forgive those who have hurt you or that you need to reconnect with someone who was toxic. It simply means that you can embrace where you are now while acknowledging that something awful happened. Benefit #6: Stop Focusing on the Future Chaos often stems from a focus on the future. You’re constantly playing the what-if game and thinking of everything that could go wrong. You’re trying to be there when you’re firmly in the here. This creates stress and anxiety that you are choosing to carry. Peace forces you to stop thinking about what could happen. It takes you out of the imagined future and plants your feet firmly in the only moment that you can control—the beautiful now. In the movie Bride of Spies, Tom Hanks plays a lawyer defending a Russian man accused of being a spy during the Cold War. In the movie, he asks his client if he’s worried about being tried as a traitor. The client calmly says, “Would it help?” Over and over again, Tom Hanks asks the question. But no matter how bad the circumstances, the client refuses to worry. Each time, he quietly points out that it simply won’t help him to fret over his situation. It’s a good question to ask yourself when you feel you’re slipping further from peace. Ask yourself, “Is worrying about this work report helping me write it? Is fretting about my marriage helping it? Is being troubled over my health helping it?” If the answer is a simple “no” then it’s time to commit to choosing peace! Benefit #7: The Feeling of Self-Control If you let the circumstances around you control you, then chances are you’ve done or said something that you regret. But when you choosing to live with inner peace, you develop the spirit of self-control. Instead of reacting to circumstances, you have the power to respond calmly. Benefit #8: Patience with Yourself and Others Choosing inner peace allows you to be more patient with yourself and with those around you. Instead of getting upset when you’re running late and the barista gives you the wrong order, you can take a deep breath and remind yourself that you can choose to be calm and gentle at the moment. Benefit #9: Don’t Worry about What Others Think A key point of anxiety for many people is that they’re constantly worrying about what others think of them and how they’ll be perceived. This can rob you of peace and keep you from approaching others as your authentic self. Instead, you hide behind a mask and never truly get to know those around you. But choosing inner peace means you can make the bold declaration, “What others think about me isn’t my business!” It frees you to show up as you really are—warts and all—because you know that no one has the power to break you. Benefit #10: Become More Intentional When you’re focused on inner peace and you stop reacting to everything, you take back your power and start becoming more intentional with how you spend your time, your money, and your energy. Benefit #11: Others Cannot Manipulate You There are sources around you constantly trying to manipulate how you feel and what you think. These sources can include a verbally abusive spouse, a narcissistic parent, the media, and even social networking apps. But when you choose peace, you stop playing the game. You stop responding to the latest news story in anger and instead quietly question what the headline is trying to manipulate you into feeling. Benefit #12: Get More Energy The truth is that many people sap their own energy by choosing to be stressed out, overworked, and overwhelmed. But choosing peace leads to more energy. It’s not that your to-do list magically changes. It’s that you’ve made a conscious choice on how you’ll approach it. Peace Is Yours Peace isn’t something magical that’s only gifted to a few and it’s not a feeling reserved only for those who have easy lives (spoiler alert: no one does!). Peace can be yours today, but you have to make the decision to claim it and choose to walk in it. Are you ready to Make Peace A Life Choice today? Let us know in the comments below. Share any thoughts, ideas or questions on ways to Make Peace A Life Choice in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. https://essentialvibes.com/?ref=c2n7rdx8z5 Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Hello Hydration Vitality Tip Personal energy management practices can help produce more natural energy and one that’s healthier for you each and every day. When you focus on the physical ways to produce energy, it serves you better than trying to get things done using ways that leave you mentally and physically depleted. We will share the idea of Why Say Hello To Hydration! Today’s Health and Vitality Tip. Be sure to let us know your thoughts about today’s topic in the comments below. Now it's time to begin the practice of hydrating well. Drink clean filtered water each and every day. Eliminate all the junk sugary drinks including pop, juice, energy drinks etc. Read more for ideas to help you Stay Active – Stay Healthy here https://wendybottrell.weebly.com/blog/stay-active-stay-healthy2071654 Did you know the number one reason we feel tired during the day has nothing to do with how we've been spending our time, or even with how much sleep we've been getting? More often than not, we're feeling dehydrated, which manifests in exhaustion and a host of other symptoms. Don't believe it? Check this out: 75% of Americans are chronically dehydrated. “Humans have an unquenchable thirst for water. It’s the most important nutrient for us on the planet, and ideally, we should be drinking water every day. For many, it’s a challenge to keep up with this near-constant need for water.” Read more here https://www.dripdrop.com/blog/dehydration-relief/6-dehydration-facts-may-surprise You might want to read those words again and let them sink in. 75% of Americans are chronically dehydrated. During my Holistic Lifestyle Coaches training we learned that most people who feel hungry are in fact thirsty and if they simply drank a glass of water and waited twenty minutes, they would realize the hunger pangs are gone. Try it the next time you are about to open the fridge for a snack. You will be surprised and happy you did this experiment. Here is more information on this here https://www.seattletimes.com/life/wellness/hunger-vs-thirst-are-you-eating-when-you-should-be-drinking/ The bottom line is we simply don’t drink enough water. After all, it’s easy to ignore. We get busy. We don’t think about it. We even get so used to being thirsty we stop noticing the signs of it. So how much water do you need? Drink an ounce of water for every 2 pounds you weigh. This means if you weigh 150 pounds, you'd want to drink 75 ounces of water a day. That's more than a gallon! To get enough water, make a practice of having water with you at all times throughout the day. The best part? You’ll find you have a whole lot more energy when you do. A win-win all the way around! Are you ready to say hello to hydration today? Let us know in the comments below. Share any thoughts, ideas or questions on ways to maintain your energy in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Stand Up For Yourself Energy Tip Personal energy management techniques can help produce more natural energy and one that’s healthier for you. When you focus on the physical ways to produce energy, it serves you better than trying to get things done using ways that leave you mentally and physically depleted. Today's Energy and Vitality Tip - Stand up for yourself Not having enough energy is a common complaint in our modern world. But did you know we tend to go about fixing this problem in entirely the wrong way? Typically, when we’re tired, the first thing we think to do is to sit down and rest for a bit. This only feeds into the problem. The more you sit, the more tired you'll feel. This is why it's so important to get up and move around more. How you work this small bit of exercise in the day is entirely up to you. What is the quickest way to go about it? Simply stand up. That is right just stand up for 2 minutes. Now while you are standing with good posture, practice breathing. Inhale through your nose for the count of 4, pause and hold for the count of 4, exhale through your pursed lips for the count of 4 and pause and hold for the count of 4. Do 1 – 3 rounds of this breathing while standing. Make sure your shoulders are relaxed while you do the breathing practice. Feel yourself relax. Let go of any stress you might be holding on to in your body. Do this exercise at least once an hour to help improve your vitality, creativity, and reduce stress during the day. We look forward to hearing from you. Did you practice this vitality tip today? Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Clif High's Pure Sleep - PureBulk, Inc. - Sleep is the forgetten pillar of wellness and today we have a solution for you if you are looking to improve your sleep nightly. Pure Sleep- Order Here https://bit.ly/3FtZTpw Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Manage Your Energy To Enjoy Good Health Practicing managing your energy to enjoy good health is our topic today as we continue to share ideas this month on improving vitality in our modern world. When you’re not managing your energy properly, you’re likely to experience emotions such as anger, frustration, exhaustion and other emotions that can compromise your health. When you begin to manage your energy and enjoy an abundance of it your emotions will be connected, passionate, peaceful and positive. The outlook you get when you have the energy to be productive and enjoy life can make a world of difference in your present and future health. We hear people say there never seems to be enough time to get things done, and therefore simply exist by multi-tasking on the run. For example, you may be eating a sandwich, driving a car and talking on the telephone all at once at any given time of the day. You may have gotten done what you had on your ‘list’, but you’re probably exhausted at the end of the day. Personal energy management techniques can help produce more natural energy and one that’s healthier for you. When you focus on the physical ways to produce energy, it serves you better than trying to get things done using ways that leave you mentally and physically depleted. Here are some simple ways to enjoy better health by managing your personal energy: 1. Get rid of energy drainers. An energy drainer might be in the form of a person or a task. Assess the people around you and distance yourself from those who leave you exhausted when you leave their presence. 2. Dance. Take a lesson from children -- move your body to some funky rhythms and re-energize your body and mind. Just a few minutes of dancing around the room will give you some much-needed positive energy. 3. Learn and practice a ‘healing’ art. Energy healing sessions such as Tai Chi and Reiki are especially great for renewing the energy levels of your mind, body and spirit so that you feel better and enjoy a healthier lifestyle. 4. Discover what makes you happy. You may not be able to do what makes you happy 24/7, but you can rejuvenate your body and mind by engaging in those activities on a regular basis. You may enjoy crafts, cooking, reading, watching or playing sports. Do what makes you happy and enjoy better health. 5. Nourish your spiritual side. Take some time out of every day to nourish your spirit in a number of ways. You can commune with nature by gardening or walking or even just sitting in a garden listening to the sounds of nature. Take time to meditate and search through your soul until you feel rejuvenated. Many times we forget that keeping healthy isn’t just about diet and exercise. A positive outlook and surrounding ourselves with positive energy by managing our energy wisely can do wonders for our health. Share any thoughts, ideas or questions on ways to maintain your energy in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here 4 High Energy Daily Practices We are discussing energy this month and before we go any further, we want to share the definition of energy with you. • Energy is the ability to do work “Scientists define energy as the ability to do work. Modern civilization is possible because people have learned how to change energy from one form to another and then use it to do work. People use energy to walk and bicycle, to move cars along roads and boats through water, to cook food on stoves, to make ice in freezers, to light our homes and offices, to manufacture products, and to send astronauts into space.” (Source ) In our discussions this month we are sharing ideas to help you maintain your energy throughout your day, week and month to feel your best and allow you to do all that you want to do in your daily life. We appreciate that keeping your energy levels up throughout the day can sometimes be a real challenge and our topic today is intended to help you maintain your energy throughout the day with 4 simple tips. If you are like most people living in our modern world you are a busy person. It's no wonder you have a lot to do during the day. The problem? You find yourself running out of energy long before you run out of your To-Do List. Now what? To maintain your energy throughout the day it is important to develop the practice of developing good habits that will keep you with high energy all day long. The good news? None of these are hard to adopt. It's just a matter of keeping up with them once you get started. Let's look at a few great high-energy practices to get you through your day: Get Enough Sleep We share how important sleep is almost every month. It is the forgotten pillar of health in our modern world. It really is time to stop thinking that being tired, low energy is a badge of honour. So, it really must go without saying to maintain good daily energy sleep must be a focus, and this is why we will begin here. If you don’t get enough sleep, it’s like trying to run your car on empty and still thinking you’re going to get all your errands done. It’s just not going to happen! • Practice winding down a few hours prior to going to bed • Make 10:30 PM the time to get to sleep each night • Practice the habit of seven to nine hours of sleep every night • It is important to stop drinking coffee at least by noon • These simple steps will help you begin the practice of getting a good night’s sleep and from my experience of doing exactly these steps, I can share for sure that it will be worth it for how you feel each day. We wrote a blog post Habit Changes to Shift to a Healthy Lifestyle - https://wendybottrell.weebly.com/blog/habit-changes-to-shift-to-a-healthy-lifestyle Exercise Daily It seems crazy to think moving around is going to give you energy rather than take it away. The thing is, we all need to move well each and every day to feel our best. Making sure you exercise will keep your body fit and ready for action, meaning when you do need to move, you’re going to tire a lot less quickly (and will have some great energy reserves to draw on). We wrote a post Stay Active – Stay Healthy to help you move more and move well here - https://wendybottrell.weebly.com/blog/stay-active-stay-healthy2071654 If you are not in the practice of moving well today we invite you to join our Walking Challenge as a great way to begin. Register HERE Did you know that walking is the most popular physical activity in the world? And the health benefits of walking are many, for example – benefits the heart, can help lower blood sugar, boosts the immune system, boosts energy, improves mood and extends life to name a few. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Take Short Breaks You can’t keep going endlessly without experiencing a serious crash and burn at some point. This is why making a habit of short breaks throughout the day will keep your energy up at all times. The idea here is to take breaks before you’re exhausted. We suggest that every 30-45 minutes get up and move around, take some to stretch and breathe. Your mind, body and spirit will thank you and feel energized to get back to your work feeling great. Change Your Diet We all eat for energy. This is instinctual. The problem is, our modern world gives us all kinds of sugary or fatty options which taste great and even give a boost of energy …in the short term. For more long-lasting energy throughout the day, begin the practice of eating real organic food that is prepared in your own kitchen. Remember, the practice of any habit is to be deliberate and diligent in creating them. After all, it takes about 30 days of concentrated effort to build a new habit, and it is well worth the effort. Share any thoughts, ideas or questions on ways to maintain your energy in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here - Learn more about us here - Maintain Your Energy Throughout The Day This month we are discussing energy and vitality. We appreciate that keeping your energy levels up throughout the day can sometimes be a real challenge and our topic today is intended to help you maintain your energy throughout the day with 4 simple tips.
You started the day ready to take on the world. From the moment you got out of bed, you’ve been thinking about all the things you’re going to get done today. You can’t wait to get started! Then it all falls apart. Sound familiar? By the end of the day, you're grumpy and out of sorts. The day somehow derailed, and here you are, feeling like you didn't accomplish half the things you wanted to do today. What happened? Well, sometimes life really does get in the way. The car won’t start, or the dog gets out, and you spend half the morning chasing him around the neighbourhood. Life gets in the way. More often than not, though, you likely did what most people do: you crashed and burned. Somewhere ...you just ran out of energy. So, how do you maintain your energy levels even on the toughest of days? Check-in With Yourself First of all, you must begin paying attention to your body a little bit more. If you become aware of yourself right when your energy begins to waver, you might be able to stave off a massive crash later on. Frequently when we're lagging, it's because we need something small, like hydration, a little good movement, or even a small healthy snack. Do you know that most people reach for the snacks first because they think they are hungry when in fact they are thirsty? It is suggested to have a glass of WATER and wait twenty minutes and if you still feel hungry after the twenty minutes go ahead and have a healthy snack. These are quick and easy options that only take a minute. Ignore them, though, and you're libel to lose hours out of your day before you know it. We wrote about The Practice Of Self-Discipline and Why It's Important here https://wendybottrell.weebly.com/blog/the-practice-of-self-discipline-and-why-its-important Engage in a Routine (or Two) We tend to burn out energy because we’re scrambling to sort out our day and find the things we need. If you have a morning routine, for example, you’ll have everything near at hand right when you need it. Getting out of the door will take half the energy, giving you reserves for where you need it most. Ask yourself what parts of your day you can streamline by creating a routine and make sure to follow through with those routines as often as possible. Generally, a good morning routine begins with a good evening routine. We wrote the top 10 ways to end your day in a stressfree healthy and restful way for you here https://wendybottrell.weebly.com/blog/top-10-ways-to-end-your-day-in-a-stress-free-healthy-and-restful-waywendybottrell.weebly.com/blog/top-10-ways-to-end-your-day-in-a-stress-free-healthy-and-restful-way Become More Intentional Too often, our day becomes filled with little nonsense tasks which take up energy and time. Really, what is it you need to do? What actions will leave the biggest impact on the day? Put your energy where it counts most by being more intentional in what you're doing. Remember, you don't have to be the one to do everything. Delegate the non-essential items to keep yourself focused on what matters. Get to Bed! Sleep is the forgotten pillar of wellness today. So many people seem to wear exhaustion as a badge of honour. I've heard it said that if people just got more sleep many of today's lifestyle illnesses would simply disappear. This is how vital sleep is for our energy, vitality and good health. While a bedtime routine is a great start, pay more attention to your sleep. Create a sleep environment that is free from noise and distraction. Make sure your room is at an optimal temperature, and yes, if need be, invest in a better mattress or new pillows. Getting a good night's sleep will keep you more energetic throughout the day. We wrote about how to make good habit changes to shift to a healthy lifestyle for you here: wendybottrell.weebly.com/blog/make-good-habit-changes-to-shift-to-a-healthy-lifestyle Share any thoughts, ideas or questions on ways to maintain your energy in the comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here - https://wendybottrell.weebly.com/healthfitnessresources.html Learn more about us here https://wendybottrell.weebly.com/ |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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