Practice Grabbing Alone TimeToday we want to share a video with you about the idea that it’s not crazy to practice grabbing alone time during the workday. You might be surprised and thinking alone Time during the workday. Sounds kind of crazy, doesn’t it?
Not so. In fact, Alone Time during the workday isn’t just possible, it’s necessary for your sanity and health sometimes. Especially if you find yourself in high-stress situations. Let’s look at some ways you can grab the Alone Time you so desperately need so you can keep your calm even when things around you feel at their most chaotic. Grab Lunch Frequently, we get into the mindset that we need to network during our lunch hours. If you’re having a stressful day, forget this idea. One day having lunch by yourself isn’t going to hurt the future of your job. Eat at your desk, or better yet, take yourself somewhere lovely for lunch that your coworkers aren’t likely to go to so you can get a little time over something yummy. Schedule an Appointment How is your boss about asking what kind of appointments you’re taking? If you’re really getting frazzled and have a little freedom in this regard, schedule a break some afternoon, which gets you out of the office. OK, so maybe you’re taking advantage of a situation that is designed for a medical necessity, but a mental health break can be every bit as important as a trip to the doctor or dentist. And no one needs to know you used your break for a mani-pedi but you. Retreat Some workplaces have quiet zones where you can take a break if you need to. Take advantage of this feature when you need to. Even being able to go into an empty conference room and close your eyes for a few minutes can do wonders to restore your equilibrium. Take a Walk Got a few minutes for a break? Rather than heading for the breakroom for a stale donut, head outside for a short walk. The fresh air will do wonders for your mood. Be sure to keep a comfy pair of shoes at work and take advantage of getting out for a walk as often as possible. The benefits of walking are many and we shared some ideas here - Walking For Your Best Healthy Life - https://www.wendybottrell.com/blog/walking-for-your-best-healthy-life and How to Relieve Stress with Walking - https://www.wendybottrell.com/blog/how-to-relieve-stress-with-walking Find Something Furry Some offices have pretty loose policies regarding pets. If someone has brought their dog to work, offer to take it for a walk or, at the very least, ask if you can spend a few minutes in canine snuggle time. Studies have shown pets can be really helpful in calming us down when we need them. The idea when practicing Alone Time is to do it intentionally. You’re never going to find the time for yourself by accident, you have to look for it. And while petting a dog might not be technically alone time, it counts if it gets you out of the busy workday world and somewhere else mentally even for just a moment. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you.
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Find Unwavering Belief In YourselfToday we have a video post to help you find unwavering belief in yourself with these 7 simple practices. “Flow through obstacles like a strong river gushing through the rocks.” ― Hiral Nagda So, how do you get back your unwavering belief in yourself when you need it? Try one of these techniques:
So long as you don't quit, unwavering self-belief will be inevitable. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you.  Benefits Of Journaling For Self Care We believe there are many reasons to include journaling in your daily practices. Today we are sharing ideas to help you discover the powerful benefits of journaling for self care. Be sure to share any ideas, comments, or questions below this post. Over the past year, I have developed the daily practice of putting pen to paper in my writing practice each morning. In my experience, this daily morning writing has been invaluable to my personal growth and learning. We have a blog post here - Are There Benefits of Writing In A Self-Care Journal? – Go here - https://youtu.be/tRMvNoD495c and Why You Must Start a Morning Routine For Your Best Life – Go here - https://bit.ly/3gMGiJ1 What we have learned is that one of the most powerful self-care steps you can take is to embrace the art of journaling. You might feel like dismissing this, but before you do, take a look at a few ideas. 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. • Journaling can even help people to fight diseases, including cancer, AIDS, and asthma. • Healing from medical procedures occurs faster in people who journal as opposed to those who don’t. Learn more here - https://www.healthline.com/health/benefits-of-journaling To help you begin your daily journaling practice here are a few journal idea prompts to help you get started: • How do your daily routines change with the seasons? • Write down 3-5 personal goals for the season. • Write down 3-5 professional goals for the season. • Describe your health practices. • Describe your fitness practices. • Describe your self-care routine. • How has your physical health been lately? • How can you improve your daily habits? • What are you most grateful for? • What is bringing you clarity at this time in your life? Wow, seems very powerful, doesn’t it? The good news is, there is no one-size-fits-all kind of journaling you must do in order to reap those benefits. You can journal in a variety of ways depending on your likes and needs. For example - We’ve created The Gratitude Exercise Workbook & Video Training and it is available for purchase here: Today I Expect To Live Well "Gratitude turns what we have into enough and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of your past, brings peace for today, and creates a vision for tomorrow." - Melody Beattie Share any ideas, questions, or comments below. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Begin A Journaling Practice Today Almost a year ago we were introduced to the idea of morning writing by Julia Cameron. The title of the book is The Artist’s Way A Spiritual Path to Higher Creativity. This is a wonderful book and as soon as I read the idea of morning writing I was all in. It is almost a year of my morning writing practice and I look forward to doing it each morning. Today we have Two Awesome And Super Simple Ways to Begin A Journaling Practice Today The idea I learned from the book is every morning I would put pen to paper and write three pages of my thoughts, and feelings and work out life situations as they come to me. There hasn't been one morning that I haven’t enjoyed this practice and why I want to share with you the idea of writing each morning/day for your best life. One of the things that put people off when it comes to writing/journaling is simply getting started. How do I know this? I know because I’ve heard the benefits of journaling for years and just didn’t take action on it. We are all different as to why we begin journaling and You might not feel comfortable just sitting down on a blank piece of paper with a pen in hand. That's okay, and it's completely normal. All new activities come with a learning curve. Just think of something you're now good at, but that took you some time to feel comfortable with. Writing in your journal follows that same concept. It will feel strange at first. Eventually, you'll get good at it. It will become comfortable and enjoyable. Journaling is a practice. That means it's something you must do on a regular basis in order to gain the most benefits. There are no right or wrong ways to journal. What matters is that you get something from the exercise. There are tons of ways you can use a journal, depending on your end goal. Journaling can help you to gain personal insight, figure out a problem, clarify your goals, increase your creativity, and more. For now, let's not put too much thought into the end result. What matters most is just getting started. I'll give you two awesome and simple ways to begin journaling. You can pick one, or even both, to start practicing on your own. These are both straightforward and simple. Plan Your Day One way you might want to use your journal is as a daily planner and motivator. An easy exercise is to determine three goals you have for yourself each day, write about them, and then allow yourself to find ways to make them happen as you go about your daily schedule. This is a great way to start your morning. It gets the creative juices flowing and puts you in a positive and focused mindset. Find some quiet time first thing in the morning and write down just three goals you'd like to accomplish for the day. They can be work-related, health, fitness or personal, and they don't have to be major or extraordinary. Once you start to tick these items off your list, you'll be motivated to continue the exercise. Assess Your Day Another awesome writing exercise to start out with is to simply re-cap your day by writing down three things that went well that day. You could modify this one a bit by writing three significant things that happened during the day or simply writing a quick paragraph about how your day went. Whichever you choose, this assessment can help you to process the day's events and provide material for the next day's list of goals. There you have it - just two awesome and simple ways to begin journaling. Give them a try and see if that doesn't help to get your creative juices flowing. I know this is exactly what I have experienced. At the very least, you'll get a sense of what this whole journaling thing is all about. Awesome and simple, right? I use the simple idea of writing 3 pages each morning in my journaling time that I have been doing for the last year. One of the ways I have found to be beneficial is to find journaling prompts. You can use the journaling prompts to inspire you for your own journal. Do a search online as there are frequent updates. Here is a few journal idea prompts to help you get started:
Share any ideas, questions or comments below. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com We have a new Digital Products page here - please check it out Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Journaling Your Way To Massive Action Success Have you heard? Journaling is not just for young people! In fact, journaling can be a powerful practice in your get-it-done toolbox, and it’s easy to do. You can and must put all kinds of things in a goal journal, not just your thoughts and feelings on a given day. Today we want to share 8 excellent ideas for journaling your way to massive action success for your best health and fitness life.
Journaling is simply one way of tracking your actions and successes, and yes, even your setbacks and failures. It also keeps your goal right in front of your face, so you keep on top of taking action steps each and every day. It keeps all your ideas and revelations in one place so you can go back and review them whenever you want. For example, if you are having trouble getting motivated one day because you feel like you’ve been working hard, but making little progress, going back into your goal journal is a wonderful way to help you see that all of those little actions really are paying off in a big way. So, what do you want to keep in your goal journal? Start with these excellent ideas and add to them as you see fit. 1. Detailed goal--Write down your exact goal in as much detail as possible. Describe it in a way that makes you feel excited about what your life will be like when you achieve your objective. 2. Your Why--Your Why is the big reason why you want to reach the goal you have defined for yourself. It’s the reason you are willing to take the massive action steps needed to change your life for the better. We wrote about finding your WHY here and you might find in helpful in this powerful tool for you https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life 3. Massive action plans and schedule--When you make the plan for how you will go about reaching your goal, write it here. Writing it down is important so that you can track your efforts so you can see what actions are creating the most results. 4. Brain dumps--A brain dump is just a list of actions that you need to take in no particular order. Sometimes all the tasks you need to take build up in your head, making you confused about where you should start and what you should do next. 5. Prioritize--After you do a brain dump, organize the tasks into a priority list and add them to your daily and weekly to-do lists. 6. Daily to-do list--Write out your to-do lists here so they are always handy. 7. Aha’s--As you take massive action, you will have inspiration or aha moments when something becomes clear. Capture those ideas here so that you can refer to them later when you are ready to put them into action. 8. Journal entries--Yes, you will actually journal. Sometimes there’s nothing better than stream-of-consciousness writing to help you solve a problem or get your worries off your chest. It’s a therapeutic and inspirational way to work. Excellent ideas, right? I use all these ideas in my morning journaling time that I have been doing for the last year. Prior to this everyday writing, I had challenges staying consistent. One of the ways I have found to be beneficial is to find journaling prompts. You can use the journaling prompts to inspire you for your own journal. Do a search online as there are frequent updates. Click here for one example of health and fitness prompts: https://www.hodgeonrepeat.com/health-and-fitness-journal-prompts/ And here https://witanddelight.com/2020/03/20-journaling-prompts-i-swear-by-to-get-you-out-of-your-head/ for more ideas. Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Check out our new digital products website here 4 Benefits Of A Daily Morning Walk Today we want to share ideas on the wonderful benefits of walking every morning. You see this is a fitness habit I began over 5 years ago and find it to be one of the best things I have done for myself.
As a fitness coach my one best piece of advise if you are just starting a new fitness practice and unsure of where to begin would be to start a walking practice. Today we will give you some ideas of why we feel getting out for a morning walk is a good place to begin. A common question people ask when they are considering starting a new exercise routine is when the best time to workout would be. If you are choosing to practice walking as a way to begin to exercise, there are definitely some unique benefits to doing it in the morning. It Is A Wonderful Way To Begin The Day There are many benefits to getting out for a morning walk and one that I feel is the best is I feel great walking in the morning and when I am done. Get your walk done in the morning, and the rest of your day’s schedule is completely up to you. The hardest part might be getting up a little earlier in the morning than you normally would, however you get used to this in time, at least this has been my experience. What you get back is the ability to do your workout first thing in the morning, feel great and not have to worry about it for the rest of the day. If you are someone who tends to get anxious when you have a lot of things to do during the day, and tend to dread some of them, then this is going to be especially beneficial for you. It Boosts Your Energy for the Entire Day Another reason to walk in the morning is to get a boost of natural energy in the morning, that can even prevent you from needing caffeine. It can seem counterintuitive, since you are getting energy by exerting energy, but trust me, it works! Once you get moving and finish your walk, then take a shower and get ready for the day, suddenly you have so much energy. You tend to get more done, are much more productive, and just feel better. Between the boost in energy and better mood, you just might want to add walking to your daily morning practice. Enhanced Sleep Getting out for a morning walk can enhance the benefits of melatonin, a hormone that naturally induces sleep and can facilitate falling asleep. A morning walk is not only a fantastic way to catch up with friends or enjoy the dawn, but it may also help your circadian rhythm, which enhances your sleep cycle and encourages a restful night's sleep, by exposing you to the morning sun. A restful night's sleep has the effect of enhancing your daytime alertness and vitality. We found an interesting article with more info on the benefits of walking here https://www.healthline.com/health/morning-walking-benefits#creativity It Helps to Improve Your Mood If you tend to be a little grumpy in the morning, you can become a more happy and cheerful person simply by getting outdoors and moving well in the morning. Not only does it give you an energy boost, but it helps you to feel better as well. Don’t skip exercise on mornings where you are angry or frustrated – make it a habit to get out for a walk every morning, work toward a goal of at least 20 – 30 minutes each day. It is the best thing you can do for yourself every day and especially when you aren’t feeling your best. At least this has been our experience over the past 5 years of walking each morning. More ideas to help you get started walking outdoors in our article here https://www.wendybottrell.com/blog/walking-challenge-tip-why-do-you-want-to-take-your-walk-outdoors What we know for sure is that walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Hike In Nature For Your Fit Life According to Brendon Burchard “the research is conclusive – "you need to exercise, a lot” We know today that exercise improves learning, decreases stress, and stress is a killer of mental performance. We also know that exercise increases energy and enables you to perform tasks faster and more efficiently. Getting fit and staying fit are an important aspect of living well. It is known today that two thirds of the American population is obese, 20% of Americans don’t even get the minimum aerobic and muscle/strength training activity recommended by the CDC. OK, now don't let these numbers frighten you off before you even begin. We know that exercise and moving well is important and if that simple idea is something you agree with start where you are. You've heard the saying that "inch by inch it's a cinch, right? Start there. Today we want to share an idea with you to help you move more and move well for your best life. Stay Inspired to Move More & Move Well! Are you having a hard time staying inspired on your journey to get fit? The good news is, there are several small things you can do every day to help keep you in motion and off your couch. And if you practice this idea, you’ll likely be pleased with how much you will have achieved in a short period of time. Swap Your TV Binge Time for A Hike in Nature We enjoy getting out of the city and taking a hike in nature as often as we can. It is a fantastic way to switch up your Saturday by planning a hike somewhere nearby instead of spending it on your couch binging on the latest TV or Netflix series. Invite a friend or consider taking your furry companion with you on the outing as well.Truly there is nothing more enjoyable and rejuventating as being out in nature for a couple of hours hiking. We wrote about the walking benefits of getting outdoors here https://www.wendybottrell.com/blog/how-walking-benefits-your-health-and-fitness Learn more about the benefits of hiking in nature here Challenge for you – use this idea of hiking in nature over the next 12 months to begin to get in the best shape of your life. Make Improving how you move daily a priority and a commitment for you Take daily action on your commitment Stay inspired through your daily actions for your best fit life “Sometimes the fastest way to get back in the game is to expect something from yourself again.” – Brendon Burchard Share any ideas, comments, or questions below Let us know how we can help you You can read our full blog post - 30 Ideas To Stay Inspired and Help You Get Fit For Your Best Life - https://www.wendybottrell.com/blog/30-ideas-to-stay-inspired-and-help-you-get-fit-for-your-best-life Please Like & Share – We would appreciate it as it helps more people see our content We Invite You to Subscribe and Be Sure to Hit The Notification Bell To See Our Latest Content Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  We are passionate about getting fit and staying fit. It is an important aspect of living well. Today we want to share 30 ideas to stay inspired and help you get fit for your best life. Many of these ideas come from our own daily fitness practice and yet some of these ideas are on the list for us to do. The message today is simply that it is important to move more and move well. Be sure to share any ideas, comments or questions below. Stay Inspired! Are you having a hard time staying inspired on your journey to get fit? The good news is, there are are number of small things you can do each and every day to help keep you in motion and off your couch. And if you practice the full thirty ideas, you’ll likely be pleased with how much you will have achieved in a short period of time. Stay Inspired – 3o Ideas to Help You Get Fit Walk to Dinner Although Uber EATS or Post Mates may be very convenient, take a night to put your phone down and walk to get dinner at a restaurant nearby instead. You could even make it an adventure by eating your dinner as a picnic in a park on your way back. Take A Walk After Dinner After you finish eating, have the entire family take a walk around the block or neighborhood with you instead of parking yourselves in front of the TV. You’ll likely have fun, and this will help your food digest as well. Swap Your Netflix Binge for A Hike Switch up your Saturday by planning a hike somewhere nearby instead of spending it on your couch binging on the latest Netflix series. Invite a friend or consider taking your furry companion with you on the outing as well. Take The Dog for An Extra Walk Chances are that your dog is always down for more exercise. So why not treat him and take him for an extra walk just for fun? You could also take your furry companion to the dog park for a fun evening of socialization for him—and likely for you as well. Enroll In A Yoga Class Lots of yoga studios offer evening classes, and a number of them will offer specials for new students, so drop into your local yoga studio one day after work and try your hand at some stretching and strengthening exercises. Plant A Garden Not only are gardens beautiful, but they also help keep you active and help you move well. Even if you only have a small area, consider planting a few plants or flowers to keep you busy. Then don’t forget to check up on them on a frequent, or even daily basis. Rearrange the Furniture How long has it been since your furniture has been rearranged? Probably awhile. Take this opportunity to get off the couch and move it somewhere else. Who knows, you might like the view better from another angle anyways. Listen to Audio Books While on The Treadmill Use your treadmill time for learning by listening to audio books or podcasts. This can definitely be inspiring if you choose to listen to ideas that lift you up and help you grow personally. Do The Yard Work You’ve Been Putting Off If your lawn needs to be mowed, raked, or the weeds need pulled, it’s time to stop putting it off and do it! Yard work will not only get your heart pumping, but it will also help your yard to look better as well. If you live in an area with lots of snow, during the next snow fall get out and shovel your walk, and maybe even a neighbors walk as well! Window Shop at The Mall Stop online shopping and instead head to the mall next time you have something you need to buy. Then instead of making a beeline for your favorite store, take the time to walk around the whole mall and step in a few different, maybe even new, stores. You might just find a hidden gem you wouldn’t have noticed otherwise. Play Frisbee in The Park Whether you have kids or a dog, frisbee in the park can be an easy sell. Or if you have friends who want to meet up for an afternoon lunch, see if they’d rather play a little frisbee instead! Take A Dance Class This is one of my favourite ideas. Is there a ballroom dance you’ve always wanted to learn? Or have you thought about maybe trying Zumba? Now’s the time. Look around for a local teacher or studio which offers the dance you want to learn and give it a shot! Dancing is a wonderful form of exercise; it is always great for the brain to learn something new and well dancing is a lot of fun. Water Balloon Battle If it’s warm enough, consider a water balloon battle on the front lawn. You’ll get your heart going and have lots of competitive fun while you’re at it! Jump Some Rope Grab that old jump rope you have laying around in the garage and begin jumping rope for a few minutes. Harder than you thought right? If you don’t have a jump rope, a hula hoop can be fun as well. Try Orienteering Orienteering, if you haven’t heard of it, is the sport of navigation, and it’s easy to get started in as all you need is a compass! Lots of places have orienteering groups you can join, or you can also download an orienteering guide online to get you started. “Orienteering is the sport of navigation, using a highly detailed map. Whether you’re an experienced hiker, competitive runner, or just a family or group out for an activity in a park, this sport helps you improve your navigation each time.” (Learn more https://orienteeringusa.org/explore/what-is-orienteering/ ) Deep Clean Your House Did you know deep cleaning your house helps burn calories? Well, it’s does! So instead of saying you’ll get to it tomorrow, consider deep cleaning something such as your fridge, or maybe even the garage today instead of hanging out on the couch. Have An Active Game Night Host a new version of game night where you play only active games. Charades and Twister are both good options, but don’t be afraid to host a different, more active, version of your favorite game. For example, you could play Settlers of Catan but before a person can build a settlement, they have to do 5 jumping jacks or 5 push-ups—whatever you can think of, sky is the limit! Go For A Bike Ride This is another activity which is good for the whole family. Have everyone grab their bikes for a ride around the block after dinner or consider biking somewhere for a special afternoon or after dinner treat. Take Your Children to The Park or Playground If you’re having a challenge getting off the couch and moving more, your kids probably are too! Instead of spending Saturday in front of the TV, consider an outing to the park or playground. Maybe see if your kids have any friends who want to join as well. Rent A Canoe or Kayak For The Afternoon Now this one only works if you live near a body of water such as a lake but consider seeing about the cost to rent a canoe or kayak for the afternoon. A number of places charge really affordable hourly rates, and this is another activity which can be fun for the whole family (or as a date idea!). And if you’ve never canoed before, it is quite the adventure in teamwork! Embark on A Stargazing Adventure If you live in the city, it’s likely you never truly get to see the stars without the interference of the light from the nearby buildings. So, when it gets dark, take a drive to somewhere just outside of civilization and take some time enjoying the stars. Download a stargazing app before you go and make it a game to see who can walk around and find the most constellations. Take A Photography Walk Grab your phone or camera and head for a walk with the intention of taking pictures. You can look up a specific photo scavenger hunt from online (https://www.scavengerhunt.com/discover/photo-scavenger-hunt/ ), or just see what you can find which looks interesting. Head to a park and take pictures of flowers and birds that you may see or take some pictures of buildings in your town from a new perspective, who knows, you could end up in the next issue of National Geographic. Walk Around Somewhere in Town You Haven’t Been Before Lots of people live in a city of which they’ve only explored part of. Make it a point to go somewhere in your town that you haven’t checked out before and spend some time walking around in that area. You never know what you may find! Make Commercial Breaks High Intensity Work Outs If there is something you must absolutely watch on TV, make your commercial breaks 4-minute-high intensity work outs. You can come up with these yourself, or look up examples online, but either way you should be pushing yourself to your physical limits on these commercial breaks and only resting when your show is on. We use and recommend Turbulence Training 2.0 - https://bit.ly/3g78Hqc Make Your Phone Calls Active Walking outdoors will help improve your brain power and definitely helps you to move your body well. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. So, instead of sitting on the couch while you talk on the phone, head outside for a nature walk, walk on the treadmill, or lift a few light weights with the hand that isn’t holding the phone. No matter what you decide on, make the commitment to transform your phone calls into time which you spend being active. Do Lunges While You Wait For Your Food To Cook We believe cooking your meals with real food in your own kitchen is one of the best practices you can be in to live your best life. Instead of standing there waiting for the water to boil or a microwaved cooked meal learn to make your own real food and consider doing lunges around the kitchen or squats by the counter while the food is in the oven! You can even challenge yourself and see how long you can do jumping jacks, or maybe even slip in one of those 4-minute-high intensity workouts you used for your commercial breaks https://bit.ly/3g78Hqc . Build An Obstacle Course Build yourself an obstacle course of things to jump over, roll under, and weave in between. This will be something which is a workout, but much more fun than running. You can do this indoors or outdoors, whichever is easiest in your climate. And if you have kids, you can always play the floor is lava, which is basically the same concept. Build New Furniture Or Decorations Do you have that one part of your house you’ve always wanted to switch up? Now’s the time. Build that new shelf or side table. Or look up some ideas on Pinterest and then try constructing your own decorations. Then you’ll not only have left the couch, but you’ll also have a fresh look to your home. Dance While You Do Chores Nobody likes doing chores, but you can make them more fun by cranking up the tunes and making it an all-out dance party! And if you have kids, this plan could make them more willing to do chores in the first place. Help A Neighbor with Their Yard Or Pet Now that you’ve been practicing moving well and getting fit, it’s time to consider helping an elderly neighbor who may not be physically able to get off their couch. Offer to do yard work or walk their dog who may often cooped up inside. Sometimes even just asking if they need assistance with basic household chores can be a huge help. Although it may seem difficult to get up off the couch and get moving, chances are you will have fun when you do. So, stop delaying and start practicing today! Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here |
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