Practice Daily Gratitude For Your Best Life Have you ever read articles about how people like Tony Robbins start their day? They claim the practice of gratitude is one of the most powerful ways to change your life, and they are living proof. Practicing daily with a gratitude journal is an excellent way to start noticing and counting your blessings. It’s simple, yet powerful.
But there’s no need to stop there! There are many ways to add the practice of gratitude into your life so that you stay focused on appreciating all the amazing things you have in your life. Here are a few simple ways to add more feelings of gratitude in your life, starting now. There are many ways to add the practice of gratitude into your life so that you stay focused on appreciating all the amazing things you have in your life. Here are a few simple ways to add more feelings of gratitude in your life, starting now. Give a compliment—how many times have you admired someone’s haircut or blouse, but not complimented them on it? Start today! Let someone ahead of you in line—remember how it feels when you have one item, and all the people in front of you have a shopping cart full? Guess what? Everyone feels that way. The next time you get the opportunity, let that person go in front of you. Avoid negative media—it’s tough to stay focused on all the goodness around you when you allow all the negative news in the world to play in front of you every day. Find positive TV, movies, and other media to watch instead. Cherish your friends—when was the last time you told your BFF how much you appreciate them being in your life? Not because of anything they’ve done, but just for loving and supporting you throughout your life’s journey. Listen deeply—so often, when we listen to someone talk, we are rehearsing what we want to say next. Notice how often you do that and practice listening intently to the person, even if they are telling you about something that doesn’t interest you. Go outside and relish—most of us don’t get out into nature as much as we should. And that’s a shame because we miss out on so many wonders! Take time to go outside more. Go to the park and listen to the kids squeal with delight. Watch a hummingbird at your neighbour’s feeder. Enjoy the beauty of the natural world. Practice not complaining—when you start to notice how often you complain, you’ll be amazed! One day a week, practice not complaining, but rather reframe everything to put a positive, grateful spin on it. And mean it! So, my question today is, in what ways will you add a practice of gratitude each day? I believe so and it would be great to hear how in the comments area below. Like and Share if you Found Value here today We invite you to subscribe to our YouTube channel - Get In Touchwww.youtube.com/c/WendyBottrell1/videos Be sure to get in touch with us and let us know how we can help you. Thank You for Being Here Today Learn more about us here Join the Free Walking Challenge Here Check out our Holistic Lifestyle Coaching Programs and other products we offer here
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Develop A Self-Reliant MindsetI read somewhere that Self-reliance isn't just for "preppers" and homesteaders - just about everyone can benefit from building a self-reliant mindset. Think about it; all it means is that you rely on yourself more. You are more independent, and your success isn't tied to anyone else. You don't have to give up all help and social contact though, simply knowing that you can stand on your own two feet will grant you the confidence to excel in all areas of your life.
1. Believe in Yourself -The first step to being more self-reliant is to FEEL more self-reliant. You have to believe that you can stand on your own two feet, or you will never become more self-reliant. 2. Recognize Your Dependencies - It's important to figure out who and what you are currently dependent on. You don't have to make any major changes at this point. Just recognize your dependencies. This way, you will know what kinds of things you need to learn to do yourself. 3. Accept Responsibility - If you want to be more self-reliant, then you need to accept responsibility. Your actions lead to real consequences, and you need to be responsible for them. If you make a mess of things, you need to be responsible for that, rather than looking to others to fix it. 4. Think for Yourself - You must avoid groupthink and think for yourself. This doesn't mean that you take the contrarian stance on every issue, but make sure you understand and believe in the things you talk about. If you have a stance on something, ensure your stance is not just what everyone else thinks. 5. Be Your Authentic Self - You should know your core values and what you believe in. Furthermore, it would help if you also acted in ways that reflect those values. Don't try to be someone different to impress others. If you want to be more self-reliant, you need to be comfortable in your skin at all times. 6. Make Your Own Decisions - If you run to someone else for help making every decision, you aren't self-reliant. Decision-making can be very stressful, and while it's helpful to get someone else's opinion, it's up to you to make the decisions in your life at the end of the day. After all, you are the one who has to live with them. 7. Look After Yourself - A big part of self-reliance is taking care of yourself. You need to make sure both your mental and physical well-being is taken care of. A poor spell of mental or physical health will almost ensure your reliance on others. 8. Commit to Lifelong Learning - While you can't possibly learn everything, it is important to commit to constantly learning if you want to be self-reliant. The world and your needs change; you need to keep learning, so you are ready to face these changes independently. 9. Know What You Want - What do you want out of life? If you want to be more self-reliant, you need to know exactly where you want to go. What's the point of being self-reliant if you aren't following your own goals? ACTIONABLE STEPS
Develop A Self-Reliant Reading Resource List: 1. The Harada Method the Spirit of Self-Reliance 2. The Art of Self-Reliance: A Timeless Secret to Success 3. The Journey to Emotional Self-Reliance . The Self-Reliant Entrepreneur 5. Self-Reliance and Other Essays Share any thoughts in the comments below. Like and Share if you Found Value here today We invite you to subscribe to our newletter here Be sure to get in touch with us Get In Touch and let us know how we can help you. Learn more about Who We Are Check out our Holistic Lifestyle Coaching Programs and other products we offer here How To Make Exercise A Daily Habit I found that when I made health and fitness a good habit in my life it was a game-changer for me. The habits that I formed around exercising daily has helped me feel better, I am stronger which is definitely important as we age, I have also reduced my weight by over 100 lbs and certainly improved my energy. So, we know we’re supposed to stay active because movement really does matter for a healthy and fit life, yet how many of us have struggled with exercising daily as a habit? Today we want to share step-by-step tips to learn how to make exercise a daily habit. "Exercise not only changes your body, it changes your mind, your attitude and your mood." - Unknown Author Check out these staggering numbers on why it is vital for your best life to begin the habit of daily exercise. Brendon Burchard writes in his book High Performers that; 2/3rd of Americans is obese, 20% of Americans don’t even do the minimum amount of aerobic and muscle-strengthening activity recommended by the CDC and 42% of American adults aren’t even doing enough to manage stress. Stress is the ULTIMATE energy and well-being killer. When we are in the habit of practicing exercise throughout the week, we build our bodies, keeping our energy levels high, which makes for added productivity. But exercise is also good for us in other ways. Exercise helps you to sleep better and keeps you generally healthier as you age. Exercise not only keeps your body in top form but leads to better moods and overall mental health. So how do you make exercise a daily habit? Follow these step-by-step instructions, and you’ll be on the road to building this healthy habit in no time! 1. Make time each and every day for exercise. Being deliberate about when you exercise means that it’s more likely to happen, even when life is busy. Also, it trains your body to begin to enjoy your exercise time. Before long, you’ll find yourself looking forward to your movement practice and the many health and well-being benefits it offers. 2. Use an online calendar or your smartphone. As you start to develop the habit of daily exercise you may want to set a reminder on your online calendar or phone for when it’s time to exercise, so you don’t forget or put if off until it too late in the day. 3. Be prepared. It may sound obvious however by getting into the habit of putting your exercise clothes and gear the night before so you won’t use the excuse that you don’t have time to find everything. Keep your exercise bag right near the door and ready to go. 4. Just leave when ready. Is it time to go? Don’t overthink it. Just go whether you feel like it or not. Your body will click into gear once you get started. 5. Start where you are. Take baby steps. By starting small and making tiny changes will help eliminate the overwhelm you might feel as you begin, or worse, do damage to a body not ready for a heavy workout. You can always increase your time/reps later when you become fitter. 6. Keep it fun and interesting. Noting screams boredom more than the same routine day after day. Mix up what you’re doing – run a new route or begin practicing a new exercise at the gym. Adding new types of exercise also makes sure you are working all your different muscles too. 7. Take a break – occasionally. As you build your new healthy habit, you don’t want to skip days. Consistency is key. However, it’s good to have the occasional lighter exercise day when you’ve recently upped your game or when you are especially tired or sick. Once you make exercise a daily habit, you’ll come to look forward to it. You won’t even think about it; you’ll just do it. With so much benefit, it’s obvious that keeping a daily exercise habit is essential to a happier and healthier you! Do you exercise daily? Share your ideas on your daily exercise, comments, and questions below. If you are not in the habit of daily exercise and would like to begin a home workout program, we recommend the Home Workout Revolution because it includes a great beginner program with follow-along videos (Affiliate link - https://bit.ly/3fZeQUk). Share with us in the comments below how you will practice the Step-by-Step Tips To Learn How To Make Exercise A Daily Habit for your best health and fitness life? Be sure to get in touch with us if you have questions and if we can help you. Hope you found some value in these exercise tips? 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 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 Eliminate Self-Sabotage Happy November. This month we are sharing all ideas around fitness. We know for certain that movement matters, and it is our intention to help you get moving this month so you will be in your momentum come the New Year. You see “Research Shows 43% Of People Expect To Give Up Their New Year's Resolutions By February” (source https://www.sundried.com/blogs/training/research-shows-43-of-people-expect-to-give-up-their-new-year-s-resolutions-by-february )and we definitely do not want you to be one of these statistics. Now is the time to begin to practice moving well so by the time February arrives you are well in the consistent practice of moving and exercise in your daily life. Did you know that "Leading an inactive life increases your risk of heart disease as much as if you smoked a pack of cigarettes a day, according to Dr. Rippe." So, as we begin this month our topic today is something I have been thinking about and it is don’t sabotage your fitness lifestyle! I often wonder if the reason most people don't exercise is that they don't know how rather than because they don't want to or don’t enjoy it? And in the not knowing or not learning they simply sabotage their fitness success and therefore sabotage their health and vitality. You see I have been doing some kind of exercise my whole life. My mother tells me I would run everywhere when I was a little one. I played and absolutely was passionate about almost every sport when I was a kid. Hockey, baseball, soccer, football, tennis to name just a few that I participated in. Today I continue to participate in tennis, badminton, weight training, some distance walking/hiking and cycling to name a few. Yet in my very early 20's I wanted to begin a weight training program and it was the most intimidating thing for me to walk into a gym by myself to begin. I was 100 lbs. overweight and because of that, I was intimidated by going into a gym. It took me a few years to get a gym membership and to begin weight training. Talk about sabotage, right? When I actually started going to the gym, I went with a friend. We learned together how to lift weights, we learned proper form and technique and had a blast. It was an amazing experience that set me up to continue this practice of fitness ever since. At that time, I needed and wanted some basic exercise ideas so I would succeed. What I rec’d from getting that gym membership and beginning the consistent journey of weightlifting was a lifelong habit that has made my life richer and better than I could ever imagine. At 62 years young I delight in going out for my morning walk, practicing kettlebell training a few times a week, traditional weight training, stretching, using my trampoline to name a few of the consistent fitness activities in my daily practice. Here are 7 tips to help you learn the following so you won’t sabotage your fitness results Begin with your WHY! What is your WHY to go to the gym or work out at home 5-6 days a week? Why do you want to develop the habit of exercise? For me at the time I started going to the gym I was in my 20’s and overweight. My WHY was I wanted to reduce my weight and get in shape. I have heard it said knowing your WHY is 95% of the way to success. The how following your WHY will be where you accomplish your goal and that is simply the last 5%. We wrote about how to clarify your WHY here https://wendybottrell.weebly.com/blog/tips-to-help-you-reach-your-fitness-goals-for-your-better-health Will you be someone who starts moving toward your health and fitness goals and is open to handing everything in the GAP between you starting and realizing your goal? The GAP will be all the challenges, issues and feelings that will come up to put you off your path if you allow them to. If you make your WHY clear enough and handle everything in the GAP, you will become unstoppable. Workout with a friend. As I said I initially I joined the gym with a friend and we met at the same time, on the same days to do the same exercises for the first 8 weeks. We were consistent. We had each other for support and encouragement. This definitely helped up both with the challenges of the GAP. Find a friend to do the same for you? The goals we set when we started working out together was to show up at the gym 4-5 days per week. It was really that simple. The most amazing thing about this experience was that we had lots of fun, met some wonderful people and it was a life-changing experience for both of us. Begin Where You Are - When we began, we were put on a beginners training program because that was where we were starting and where we spent some time either running or on a stationary bike - 2o minutes, then we did a complete bodyweight training program for about another 45 minutes. Find an exercise program that you will follow and if you are like us with no workout experience ask for some assistance to help you begin. If you plan on exercising at home, we recommend The Home Workout Revolution – a follow-along at home video workout program that is perfect for the beginner. As you progress with your training you will find more advanced training programs with the Home Workout Revolution System – this program is in our fitness toolbox. You can check it out here: https://bit.ly/3g78Hqc (affiliate link) Now you don't have to go to a gym to have success with exercise. Learning a few basic exercises will take you a very long way to improving your health and fitness. Decide where will you do your exercise program? Home, gym? If you decide to exercise at home, we recommend the Home Workout Revolution System - https://bit.ly/3g78Hqc Find The Joy In Fitness - Find a way to enjoy what you are going to commit to your exercise program. It is vital that you find a way to develop a positive strength and fitness habit in your life. Whether you do bodyweight exercises, weight training, walk hills, yoga, Pilates, martial arts enjoy the activity. Your mindset toward how you feel about your fitness practice matters. Find Your Own Schedule - Experiment with the timing of your training. I find that the timing of my walking is best in the morning and weight training is best in the afternoon. These are the times I enjoy the most, I get the most accomplished. Are you a morning person? Maybe you want to take time out of your stressful day and exercise during your lunchtime. Or maybe like me, the best time for you to weight train is after your day at work where you can take the time to decompress from the day and train at the gym or home. Learn Good Form and Technique - Be sure you take the time to learn the proper way to exercise. This will take you a long way in getting the results you want without injury. Be sure to ask for help either by hiring a personal trainer to guide you or by asking the staff at the gym if you have questions to help you. Either way, learn the proper technique for your training program. An exercise program is not a quick fix for what ails you. It is a lifestyle. Exercise and fitness are lifetime wellness practices for you to live your best life. I teach my clients that they are not only working out for today, but they are also working out today so they will be able to work out over their lifetime to help them stay independent and have a quality of life. Make Exercise Fun - no matter what you choose to do to get fit have fun with it! Today I have shared exercise tips that will help you move forward to have success in exercise and not sabotage yourself. For me exercise has been a very empowering activity. These very tips I have shared were given to me over the last almost 40 years. They have helped me stay on track even on those days when my workouts were the last thing I wanted to do. My WHY has helped me move through the GAP between starting and realizing my goals each and every time. What has exercise done for me? I feel exercise changed my life. No matter what has happened in my life, illness, or stress exercise has been a constant. No matter if I go for a walk or lift weight exercise has been a time where I connected mind to body. I am strong, fit, mobile and flexible. I’ve had a lot of fun with my training and some of the adventures I have taken because I am physically and mentally able to. I’ve made a career in this field. These tips have helped me develop the habit of exercise. Do you exercise consistently? What is holding you back from starting a fitness program? Get a friend, be consistent, find a program that you will follow, decide if you want to go to the gym or train at home, bodyweight training or lifting weights, learn proper form, know what your why is, know it will be a lifestyle program for independence, strength, and quality of life. Hope you found some value in these exercise tips? Share how you will begin or stick with your program below in the comments. If you have any questions or if we can help you get in touch with us. 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 We do look forward to hearing how we can help you begin the practice and eliminate self-sabotage For Your Fitness Lifestyle Be sure to let us know how we can help you. Join our Free Walking Challenge here Learn more about our Holistic Lifestyle Coaching here Learn more about us here |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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