I was reminded of the saying the other day that muscle has no age. Meaning we can build muscle at every stage of life. It has always been my practice working one to one with clients and especially my young clients to remind them often that their muscle-building activities today are vital for every aspect of their long-term well-being.

For my older clients, the reminder was always about building muscle for their freedom. As we age, we must be sure we get in shape, build muscle and maintain a good level of fitness because this ensures we can take care of ourselves and live an independent life. 

It seems we live in a world where many individuals have bought into the belief that as we age we have no control over our bodies or our minds. As we age, it's common to think that our bodies can no longer perform the way they used to. Many people believe that muscle loss is an inevitable part of getting older and that it's impossible to build or maintain strength in our later years. However, research has shown that muscle knows no age. With the right approach, anyone can build and maintain muscle mass well into their golden years.

 The Benefits of Building Muscle as You Age

Before plunging into the specifics of how to build muscle as you age, it's worth investigating why it's so important. While many people associate muscle mass with aesthetics, there are many more reasons to focus on building and maintaining muscle as you age.

First and foremost, muscle is essential for maintaining a healthy and active lifestyle. It allows you to perform everyday activities with ease, whether it's lifting groceries, putting the groceries away overhead, climbing stairs, personal care or playing with grandchildren. Building muscle also improves balance and coordination, reducing the risk of falls and injuries. And, of course, having a strong and capable body can improve your overall quality of life and confidence.

In addition to these practical benefits, building muscle can also have a significant impact on your overall health. As we age, we naturally lose muscle mass, which can lead to a variety of health issues, including:

• Slowed metabolism
• Increased risk of obesity
• Decreased insulin sensitivity
• Poor balance and coordination
• Increased risk of falls and fractures
• Reduced cardiovascular health

By focusing on building and maintaining muscle, you can lessen these risks and maintain a healthy body well into your golden years.

 How to Build Muscle as You Age

Now that we've established why building muscle is so important, let's explore how to do it. While the process of building muscle may look slightly different for older adults compared to younger people, the basic principles remain the same.

 Strength Training

The most effective way to build and maintain muscle mass is through strength training. This involves lifting weights or performing bodyweight exercises that target specific muscle groups. When done correctly, strength training stimulates muscle growth and improves overall strength and functionality.

 It's important to note that older adults may need to modify their strength training routine to accommodate any physical limitations or health concerns. This may mean using lighter weights, modifying exercises, or incorporating more rest periods.

 Consistency

Consistency is key when it comes to building muscle, regardless of age. It's important to establish a regular strength training routine and stick to it. This may mean working out 2-3 times per week, or more frequently if desired.

 Nutrition

Nutrition is another critical component of building muscle.  Pay particular attention to what you eat including your protein intake, as protein plays a crucial role in muscle growth and repair. Aim for 1-1.2 grams of protein per kilogram of body weight each day, and prioritize high-quality sources of protein like lean meats, fish, eggs, and dairy. It is important to think of nutrition as eating real life affirming organic food that is cooked in  your own kitchen most days of the week. Eating at the dinner table in a calm and peaceful way is important as well. 

 Recovery

Finally, recovery is just as important as the actual strength training itself. As we age, our bodies may require more time to recover between workouts, so it's important to prioritize rest and recovery. This may mean incorporating more rest days into your routine or taking extra time to stretch and foam roll after workouts.

We would like to end where we began, Living A Powerful Healthy Life Is To Understand That Muscle knows no age. By including strength training into your daily practice, focusing on eating real-life-affirming organic food, cooked mostly in your own kitchen and recovery, and maintaining consistency, you can build and maintain muscle mass well into your golden years. Not only will this improve your overall quality of life and functionality, but it will also help mitigate many of the health risks associated with aging.

Share any ideas, comments and questions below.
 
Be sure to let us know how we can help you. 

You are your best health & fitness advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you!

Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 here

Check out our digital resource page here 

Be sure to get in touch with us and let us know how we can help you.

This morning I was introduced to an idea that I have been practicing for a long time and yet didn’t know that it is a law and extremely vital when beginning a journey to a healthy lifestyle. 

Let’s dive in and help you consider this law for your best health results. 

What is the Law? 

The law is called Hofstetter's Law, which states that "It always takes longer than you expect, even when you take into account Hofstetter's Law," and at first glance, it may not seem directly applicable to achieving a healthy lifestyle. However, the concept can still be useful in this context. Read more on Hofstetter’s Law here 

When it comes to making healthy changes, many people tend to set ambitious goals and expect to see quick results. For example, someone might decide to completely overhaul their diet and expect to lose a significant amount of weight within a few weeks. 

However, achieving long-term health, fitness and wellness is a process that takes a clear why, discipline, time, effort, and patience.

Here's how you can apply Hofstetter's Law to your journey toward a healthier life:

Set realistic goals: Rather than setting lofty goals that may be difficult to achieve, start with small, achievable goals that will help you make gradual progress. For example, aim to exercise for 30 minutes a day or incorporate one more serving of vegetables into your meals each day.

Time: If you have a specific health or fitness goal you are working toward, such as reducing a certain amount of weight, strength training or running a marathon, it may take longer than you initially planned. This can be frustrating, yet it's important to remember that progress takes time, and setbacks are a normal part of the journey.

Be patient: Achieving long-term health, fitness and wellness is a journey that takes time. Don't expect to see results overnight and be prepared to put in consistent effort over an extended period.

Inspiration & Motivation: If you don't see progress as quickly as you expected, it can be easy to become demotivated or discouraged. However, it's important to keep pushing yourself and focusing on the small victories along the way. The way to stay inspired and motivated is to clarify your WHY. We wrote about this here - https://wendybottrell.weebly.com/blog/simple-ways-to-help-you-clarify-your-why-to-take-action-today#/ and we definitely invite you to take some of your time to do the work to find and clarify your WHY. In the long run, you will not regret it. 

Planning: When setting health and fitness goals, it's important to be realistic about what you can achieve in a given timeframe. Hofstetter's Law reminds us that we need to build in some flexibility to account for unexpected setbacks or delays.

Track your progress: Keep a record of your progress, such as tracking your exercise routine or monitoring your daily calorie intake. This will help you stay inspired and motivated and adjust your approach as needed. 

Seek support: Don't be afraid to seek support from friends, family, or a personal trainer/holistic coach. Having a support system will help you stay accountable and inspired, and they may have helpful tips or insights to share.

Ultimately, while Hofstetter's Law can be frustrating, it's important to remember that achieving your health and fitness goals is a marathon, not a sprint. Stay patient, stay inspired, stay motivated, and keep working yourself towards your goals.

It is important to remember that achieving a healthy lifestyle, the concept of being patient, setting realistic goals, tracking progress, and seeking support can help you make sustainable changes over time. By adopting this approach, you can work towards achieving your long-term health, fitness and wellness goals.

Let us know how we can help you

Share any ideas, questions, or comments below. 

Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 )

Introduction To Walking For Your Best Health & Fitness Life - 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 here

Check out our digital resource page here 

Be sure to get in touch with us and let us know how we can help you.

We’ve written about how important finding your why is for success in your health and fitness journey many times on our blog. 

Today we want to share again the idea that there are Simple Ways To Help You Clarify Your WHY To Take Action Today. 
​
It is our belief that having a strong sense of purpose, or "why," is a powerful inspiration and motivator when it comes to achieving as well as maintaining a healthy lifestyle. 

Your "why" is the driving force behind your actions, helping you stay inspired, focused, and committed to your goals, even when faced with challenges or setbacks. 

Here are some simple ways in which the power of your "why" can help you live your best healthy life:

Clarity of purpose: Knowing your "why" can help you gain clarity and direction in your health and wellness journey. It can help you identify your values and priorities and guide you in making decisions that align with your goals. 

Inspiration and Motivation: Your "why" is the fuel that keeps you motivated and inspired to act toward your health and fitness goals. When you have a strong sense of purpose, and a clear vision of where you want to go you are more likely to stay committed to your goals and push through obstacles.

Accountability: Your "why" can also help hold you accountable to yourself and others. When you have a clear purpose, you are more likely to be accountable for your actions and make choices that support your goals.

Resilience: Your "why" can help you build resilience and bounce back from setbacks. When you have a strong sense of purpose, you are more likely to be resilient in the face of challenges and maintain your commitment to your health and wellness goals.
Satisfaction and fulfillment: When you live a healthy lifestyle that aligns with your "why," you will likely experience a sense of satisfaction and fulfillment. Living with purpose and intention can bring a sense of meaning and joy to your life.

To identify your "why," take some time to reflect on your values, priorities, and goals. Ask yourself what motivates you to live a healthy lifestyle, and what benefits you hope to gain from it. 

Once you have a clear sense of your purpose, use it as a guide to making choices that allow you to live your best healthy life. 

To help you clarify your why we wrote this blog post - https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life#/

It is our recommendation that you now take the time to grab and pen/paper to move through the steps to clarify your why. 

In our experience, this will help you stay on track to reach your goals. 

It is fantastic that you have stuck with me so far. I can not express enough how important it is to take the time to do the work implementing the 5 WHY’s method. It is powerful and in fact, a mentor taught me years ago that 95% of success is knowing your WHY and 5% of your success is in the how. 

You see we learned that once you have clarified your WHY then action is the bridge between your why and your how. 

Without action, your why remains nothing more than a dream or a wish. It is the actions that bring your why to life and make it a reality. 

Your why may provide the inspiration, but it is your actions that deliver the results.

Taking action for your why requires discipline, focus, and determination. 

You need to be clear about what you want to achieve and why it matters to you. You must be willing to set clear goals, create a plan of action, and then take consistent steps towards your goals every day. You must be willing to take risks, learn from your mistakes, and keep moving forward, even when things get tough.

To take action for your why, you will need to develop good daily practices,  habits and routines that support your goals. 

You will want to eliminate distractions, manage your time effectively, and stay focused on your priorities. 

Practice surrounding yourself with people who support and encourage you, and who share your vision and values. 

You need to be willing to invest in your own growth and development and to seek out new knowledge and skills that will help you achieve your goals.

Ultimately, taking action for your why is about committing to a path of continuous improvement and growth. 

It requires a willingness to embrace change, take risks, and step out of your comfort zone. 

It requires a belief in yourself and in your ability to make a difference in the world. 

With the right mindset, the right habits, and the right support, you can turn your why into a reality and create a life that is truly meaningful and fulfilling.

What is your why? What is your first intentional action step to help move you toward your WHY today?

Let us know how we can help you

Share any ideas, questions, or comments below. 

Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 here

Check out our digital resource page here 

Be sure to get in touch with us and let us know how we can help you.

Strength training has numerous benefits for women over 50. How do we know? We have been strength training consistently for over 20 years now and this daily practice has been so important for every aspect of life. Today we want to share some very simple ideas on why this topic is so important for every woman to consider practicing in their daily life. 

Firstly, it helps to prevent muscle loss, which is a common problem as we age. This is because our bodies naturally lose muscle mass over time, which leads to decreased strength and mobility. Strength training helps to slow down this process, by building and maintaining muscle mass.

Secondly, strength training can help to improve bone density, which is also a concern for women over 50, as they are more prone to osteoporosis. Regular strength training can increase bone density, making bones stronger and less prone to fractures.

Thirdly, strength training can help to improve balance and coordination, which can help to prevent falls and other injuries. This is especially important for women over 50, as they are more likely to suffer from falls and other accidents.

Finally, strength training can help to improve overall health and well-being, by reducing the risk of chronic diseases such as diabetes, heart disease, and cancer. It can also help to improve mental health, by reducing stress and anxiety and improving mood and self-esteem.

Overall, strength training is an excellent way for women over 50 to maintain their health and fitness, and enjoy a better quality of life. 

So if you're over 50, why not give it a try? You might be surprised at how much you enjoy it, and how much it can benefit your health and well-being.

Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2

Let us know how we can help you

Share any ideas, questions, or comments below. 

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 here

Check out our digital resource page here 

Be sure to get in touch with us and let us know how we can help you.

I enjoy being out in nature as often as possible, whether it be out on my daily walk in the neighbourhood or getting out on the hiking trails in the country. We have found some simple wellness benefits to get out in nature walking every day and today we will share these ideas here. 

“Hiking is not escapism; it’s realism. The people who choose to spend time outdoors are not running away from anything; we are returning to where we belong.” – Jennifer Pharr Davis

The idea of being out in nature every day got me thinking about the laws of nature and how those laws can help us humans live our best lives.

Some ideas today for you to consider the impact of getting out in nature more often can and will help you live your best life. Be sure to share any thoughts, ideas, or comments below this post.

Nature really does have many laws that can help us live our best lives.

Here are a few examples:

The law of balance: In nature, balance is essential for ecosystems to thrive. Similarly, in our own lives, finding a balance between work, rest, and play is essential for our overall well-being.

The law of growth: In nature, everything grows and evolves over time. In our own lives, we can strive for personal growth by learning new things, challenging ourselves, and seeking out new experiences.

The law of interdependence: In nature, everything is interconnected, and no organism can survive on its own. Similarly, in our own lives, we need others to support us and help us grow. Building strong relationships and community is an important part of living a fulfilling life.

The law of impermanence: In nature, everything is constantly changing and evolving. In our own lives, we can learn to embrace change and accept that nothing is permanent. This can help us let go of attachments and find peace in the present moment.

The law of adaptation: In nature, organisms must adapt to their environment in order to survive. In our own lives, we can learn to adapt to changing circumstances and challenges and find ways to thrive even in difficult situations.

By embracing these laws of nature, we can cultivate a deeper connection to the natural world and find a sense of purpose and fulfillment in our lives.

Be sure to register today for our free online 21-day walking challenge – use your best email here - https://bit.ly/3sb2Gi2

Let us know how we can help you

Share any ideas, questions, or comments below. 

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 digital resource page here 

Be sure to get in touch with us and let us know how we can help you.

If you have been following us for a while now you know we enjoy a daily walking practice for our best fit and healthy life. And we share the ideas we learn on the path with you to help often. Today our topic is 8 Simple Walking Tips For Your Best Walking Form Right Now. 

Did you know that walking is the most popular physical activity in the world? Walking is a simple and effective form of physical activity that can have numerous benefits for your health, 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.

OK, you might be thinking I know how to walk because I have been doing it most of my life. And yes that is true however in anything in life we can always learn something knew. It is no different with walking and here is why. 

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.

However, to maximize the benefits of walking and prevent injury, it’s important to practice proper form.

Here are 8 tips on how to walk with the best form:

1. Stand tall: Start by standing tall with your shoulders relaxed, head up, and chest out. Avoid slouching, which can put unnecessary strain on your back and neck.

2. Swing your arms: Swing your arms naturally at your sides. This helps to engage your core muscles and increases the overall calorie burn of your walk.

3. Land with a flat foot: When you take a step, aim to land with the whole foot flat on the ground, rather than on your heel or toes. This distributes the impact evenly and reduces the risk of injury.

4. Keep your knees slightly bent: Keep your knees slightly bent at all times, rather than locking them straight. This helps to absorb shock and reduces the impact on your joints.

5. Take short, quick steps: Instead of taking long strides, focus on taking short, quick steps. This helps to keep your stride smooth and efficient, reducing the risk of injury.

6. Engage your core: Engage your core muscles by pulling your belly button in towards your spine. This helps to improve your posture and balance, reducing the risk of injury.

7. Use your hips: Rotate your hips as you walk, using them to propel yourself forward. This helps to increase the efficiency of your walk and reduces the risk of injury.

8. Breathe deeply: Finally, be mindful of your breathing as you walk. Take deep breaths, inhaling through your nose and exhaling through your mouth. This helps to improve oxygenation and reduce stress.

Incorporating these tips into your walking practice can help you to walk with the best form, reducing the risk of injury and maximizing the benefits of this simple and effective form of physical activity.

It’s also important to remember to warm up before walking, especially if you’ve been sitting for a while. Start with a light walk or some gentle stretching, gradually increasing the intensity of your walk over a period of five to ten minutes.

Walking with the best form takes time and practice, so be patient and focus on making small improvements each day. With time and dedication, you can develop a walking practice that’s efficient, effective, and injury-free.

In conclusion, walking is a great form of physical activity that can have numerous benefits for your health. By practicing proper form and being mindful of your posture, breathing, and stride, you can maximize the benefits of walking and reduce the risk of injury. So, grab your best pair of comfy walking shoes and get started today!

Be sure to join our FREE Online Walking Challenge here today by simply registering with your best email address here. 

Share any ideas, comments or questions below. 

Learn more about us here https://wendybottrell.com 
 
As a part of our small daily actions and health practice, we know for sure that walking is the link to living a healthy and vibrant life.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today.
 
Subscribe Today & Join Us for our 21-Day Walking Challenge. 

We have written about taking tiny steps for bit results before and you can read that post here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps. Today it is our intention to share with you 10 Simple Reasons For Small Daily Actions Toward Your Health and Fitness Goals. 

No matter what age or stage of life you're in, it's never too late to start taking small daily actions to improve your health and fitness. Whether you're just starting out or looking to make a change, taking small steps can lead to big results over time.

To create big results over time it is so important to take small daily actions to get to where you want to go on your journey rather than one huge action occasionally. The challenge for many people is doing small daily actions may feel unimpressive if we aren’t really understanding the power of what we are actually doing. 

There is power in you creating momentum and yet to realize the power you must do the small daily consistent actions to see your intended results. If this isn’t happening for you it is because you are starting at the beginning all the time rather than allowing momentum to kick in at one point for your success. 

Show up for yourself. Take those small daily actions for the next 30 days and see what happens. 

Here are 10 Simple Yet Powerful Reasons For Small Daily Actions: 

Increased energy levels: Taking small daily actions towards your health and fitness goals can lead to increased energy levels throughout the day. This can lead to better productivity, a more positive attitude and an overall sense of well-being.

Improved mood: Regular exercise and a healthy diet have been shown to improve mood and reduce symptoms of depression and anxiety. By taking small daily actions toward your health and fitness goals, you can improve your mood and increase your overall sense of well-being.

Better sleep: Regular exercise and a healthy diet can also improve the quality of your sleep. By taking small daily actions toward your health and fitness goals, you can improve the quality of your sleep and wake up feeling refreshed and energized.

Improved cardiovascular health: Regular exercise and a healthy diet can help improve cardiovascular health by reducing the risk of heart disease and stroke. By taking small daily actions towards your health and fitness goals, you can improve your cardiovascular health and reduce your risk of these serious health issues.

Increased muscle mass: Regular exercise can help increase muscle mass and improve overall muscle tone. By taking small daily actions toward your health and fitness goals, you can increase your muscle mass and improve your overall muscle tone.

Increased bone density: Regular exercise and a healthy diet can help increase bone density, which is important for maintaining strong, healthy bones. By taking small daily actions toward your health and fitness goals, you can increase your bone density and reduce your risk of osteoporosis.

Improved immune system: Regular exercise and a healthy diet can help improve your immune system, making it easier for your body to fight off illness and infection. By taking small daily actions toward your health and fitness goals, you can improve your immune system and reduce your risk of getting sick.

Increased self-confidence: Regular exercise and a healthy diet can help improve self-confidence by making you feel better about your body and your overall health. You can increase your self-confidence and feel better about yourself by taking small daily actions toward your health and fitness goals.

Improved digestion: Regular exercise and a healthy diet can help improve digestion by increasing the amount of blood flow to the gut and promoting the movement of food through the digestive tract. By taking small daily actions toward your health and fitness goals, you can improve your digestion and reduce the risk of constipation and other digestive issues.

Better overall health: Regular exercise and a healthy diet can help improve overall health by reducing the risk of chronic diseases such as diabetes, heart disease, and cancer. By taking small daily actions towards your health and fitness goals, you can improve your overall health and reduce your risk of these serious health issues.

Committing yourself to begin taking small daily actions towards your health and fitness goals can lead to many benefits, including increased energy levels, improved mood, better sleep, improved cardiovascular health, increased muscle mass, increased bone density, improved immune system, increased self-confidence, improved digestion, and better overall health. 

So, start today and make small, daily changes to your lifestyle. Remember that small changes can lead to big results over time, and it's never too late to start the practice of taking care of your health and fitness.

Share any ideas, comments or questions below. 

Learn more about us here https://wendybottrell.com 
 
As a part of our small daily actions health practice, we know for sure 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.

Grab your best pair of comfy shoes, begin to practice taking small daily steps for your best life and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today.
 
Subscribe Today & Join Us for our 21-Day Walking Challenge. 

We have used high-intensity interval training in our fitness practice for many years and today our topic is to share 4 Benefits Of High-Intensity Interval Training Every Beginner Must Know. If you are new to fitness and want to have a variety of workouts in training it might be time to consider adding interval training. 

High-Intensity Interval Training (HIIT) is a type of workout that alternates short bursts of intense activity with periods of rest or low-intensity exercise. This style of training is becoming increasingly popular, and for good reason: HIIT offers numerous benefits for beginners.

First and foremost, HIIT is an efficient way to burn calories and lose weight. Because the intense intervals get your heart rate up and keep it there, you burn more calories in a shorter amount of time than you would with steady-state cardio. Additionally, the afterburn effect, also known as EPOC (excess post-exercise oxygen consumption) helps burn more calories even after the workout is over.

HIIT also improves cardiovascular fitness. The intense intervals increase the demand on your heart and lungs, which strengthens them over time. This can help lower your risk of heart disease and improve your overall cardiovascular health.

Another benefit of HIIT is that it can help increase muscle tone and improve overall body composition. The intense intervals can help build lean muscle mass, which in turn increases your metabolism, helping you burn more calories even when you're not working out.

HIIT is also great for beginners because it can be tailored to any fitness level. The intensity and duration of the intervals can be adjusted to suit your individual needs and abilities, making it accessible to people of all fitness levels.

Additionally, HIIT workouts can be done in a relatively short amount of time, as little as 20-30 minutes, which makes it easy to fit into a busy schedule.

There is another health benefit of high-intensity interval training and that is Autophagy. I know you are now thinking what? What is Autophagy? Let me share some info with you here - What does autophagy do to the body? (source)  - "Autophagy allows your body to break down and reuse old cell parts so your cells can operate more efficiently. It's a natural cleaning-out process that begins when your cells are stressed or deprived of nutrients. Researchers are studying autophagy's role in potentially preventing and fighting disease."

There are 2 ways that autophagy works in the body. One is fasting and the other is high-intensity interval training. Here is Dr. Sten Ekberg's video training to help you understand this idea to help learn the fitness benefits for your best life here https://youtu.be/_mYVtKnbLNk - A powerful resource to take your training to a higher level and gain so many additional fitness benefits. 

Overall, HIIT is an effective and efficient way to improve cardiovascular fitness, burn calories, and increase muscle tone. It is a perfect workout style for beginners who are looking to improve their health, lose weight, and get in shape.

However, it's important to note that HIIT can be demanding on the body, and as a beginner, it's important to start slow and gradually increase the intensity and duration of the intervals. It's also important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing health conditions.

Share any ideas, comments or questions below. 

Learn more about us here https://wendybottrell.com 
 
Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page to find our best HIIT training program Turbulence Training Home Workout System & our Digital Products page for the products that we recommend for your best life today.
 
Learn more about us here https://wendybottrell.com 

We include HIIT in our fitness program 1-2 times per week max to get all the benefits we have discussed today. What we know for sure is that get out for our daily walk is the link to living a healthy and vibrant life.

We believe walking inspires the mind, activates the body, and nourishes the soul.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

We have been using porcelain dinnerware for years and last year I read an article that indicated this might not be the best choice for our healthy lifestyle. So, the search began to learn what might be a better choice of dinnerware for our home. We learned that Duralux is a very good choice of glass for eating our food on and this is now what we use. Today we are sharing ideas to help you learn The Interesting Health Benefits Of Glass Dinnerware For Your Best Life. 

As with everything else we have learned on our journey to better health discovering the benefits of glass over other options for dinnerware was an interesting journey. When it comes to choosing dinnerware for your home, there are many options available, including glass, porcelain, and plastic.

​While each type of dinnerware has its own unique properties, glass dinnerware is often considered to be one of the most health-conscious choices. In this blog post, we will explore the various health benefits of using glass dinnerware for your meals.

This was something we had never thought about before. First and foremost, glass is a non-porous material, which means that it does not absorb bacteria or odours. This makes it incredibly easy to clean and sanitize, as any germs or bacteria that come into contact with the surface can be easily washed away. This is particularly beneficial for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses.

Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food. Many types of plastic dinnerware contain chemicals such as BPA and phthalates that can be harmful to your health when they come into contact with food. Glass, on the other hand, is completely safe and does not contain any harmful chemicals that could contaminate your food.

Another benefit of glass dinnerware is that it is microwave safe. Although we don't use a microwave oven we know that many people still do and this is why we are including this point in this article. This means that you can reheat your food in the microwave without having to transfer it to a different container. This not only saves you time and hassle but also helps to preserve the nutritional value of your food as it is not exposed to any harmful chemicals that can be found in plastic containers.

Glass dinnerware is also dishwasher safe, making it easy to clean and maintain. This is particularly beneficial for busy families or those with limited mobility, as it eliminates the need for hand washing and scrubbing. Simply pop your glass dinnerware in the dishwasher, and it will come out sparkling clean and ready to use again.

In addition to its practical benefits, we believe that glass dinnerware is also a stylish and elegant choice for any dining table. It is available in a wide range of colours, shapes, and sizes, making it easy to find something that will complement your existing décor. Glass dinnerware can also be used for both casual and formal occasions, making it a versatile choice for any home.

In conclusion, glass dinnerware offers a wide range of health benefits for your family. From its non-porous and easy-to-clean surface to its microwave and dishwasher safe, glass dinnerware is a safe, practical and elegant choice for any home. It is an excellent option for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses. Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food, making it a safe and healthy choice for your family.

With what we have learned about the benefits of using glass dinnerware all our meals are now served on lovely Duralux glass dinnerware. 

Share any ideas, comments or questions below. 

Subscribe Today & Join Us for our 21-Day Walking Challenge.  

Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today.
 
Learn more about us here https://wendybottrell.com 

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.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

If you’ve been following us for a while now you know how much we enjoy getting outdoors for a morning walk. Today we have 7 Ideas To Help You Make Your Walking Practice More Fun to share with you.

Over the years we have found ways to make our walks more fun. 

At some point over the past 5-plus years, we have used each of these fun ideas to add some variety to the morning walk.

Using the time as an opportunity to practice mindfulness is one of my personal favourites. Getting out with a friend is a walking practice I do most Saturday mornings. It is always fun to connect, get out for a long walk and have great conversations. 

Here are a few ideas to make your daily walk more fun:

1. Listen to music or podcasts to make the time fly by 
2. Bring a friend or a pet to keep you company
3. Explore new routes in your neighbourhood or find hiking trails to keep things interesting
4. Take pictures of interesting things you see along the way and share them on social media as a way to keep yourself accountable 
5. Use the walk as an opportunity to practice mindfulness or meditation
6. If you are into fitness, bring a jump rope or resistance band to incorporate some strength training into your walk
7. Change up the time of day you go for a walk to experience different lighting and weather conditions.

Be sure to let us know what idea you will want to practice over the coming weeks below

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today.
 
Learn more about us here https://wendybottrell.com 

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.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

We believe and say it on our website - "We have outsourced our lifestyle for way too long! It's time for a lifestyle transformation from the inside out. We help women over 50 get fit and healthy one step at a time by improving their mindset, daily practices and self-discipline."

These are the practices that we live by and that we teach our clients to live by. 

We write about ideas, tips to help make the lifestyle transformation one step at a time. We believe that change in our lives can be accomplished one practice at a time. Today we are sharing our ideas on the topic of helping you to Stop Outsourcing Your Health & Fitness Each Day With These 6 Simple Easy Tips.

To make long lasting change requires a commitment to a disciplined and focused intention over time to move toward what you want rather than the focus on what you say you want. For example: If you say your really want to live a healthier life then you will have to set out to do a number of practices over time, like eating real organic life-affirming foods at meals cooked in your own kitchen everyday, set out a disciplined exercise/fitness practice 6-7 days a week and begin the practice of improving your sleep consistently each night. 

At this point stick with me because all of these intentional, disciplined and focused changes will be done over a period of time where you start where you are right now and improve by tiny steps each day. You’ve heard the saying – “Inch by inch it’s a cinch, yard by yard it is hard” right? 

We have written about taking tiny steps here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps and to help you create YOUR powerful WHY we have a detailed blog post to help you here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life 

We think about outsourcing as a way to not take responsibility for your health and fitness. Either by the way of excuses or giving your power to someone other than yourself. It is time to take complete responsibility for where you are now and where you want to be in a day, week, month, year or 5 years from now. 

Outsourcing certain aspects of our health and fitness lives can have several downsides. 

Some of these include:

Lack of personalization: When we outsource our health and fitness, we may not be getting a program that is tailored to our specific needs and goals. This can make it difficult to achieve the results we want.

Limited understanding: When we rely on others to guide our health and fitness journey, we may not gain a deep understanding of the principles and practices involved. This can make it difficult to sustain healthy practices or continue making progress in the long term. Meaning we quit on ourselves because we most likely haven’t created a strong enough WHY. Read blog post above and implement the 5 Why’s Method today

Dependence: It can be so beneficial to hire a coach and/or trainer to help you move in the direction you say you want to move in. However, relying too much on others to guide our health and fitness can lead to a lack of autonomy and self-sufficiency in our own health and fitness journey. Working with someone that is going to help you do for yourself is an important aspect to help you not outsource your transformation to someone other than you. 

Cost: Outsourcing health and fitness services can be expensive and may not be a feasible option for everyone.

Limited access: Not everyone has access to the same health and fitness resources, thus outsourcing might not be a viable option for everyone.

Limited access to expertise: While some professionals may have a great deal of expertise, they may not have the same level of expertise in all areas, and thus may not be able to provide the best advice or guidance for certain health or fitness concerns.

It's important to note that outsourcing certain aspects of our health and fitness can be beneficial in certain situations, such as when seeking specialized guidance or treatment for a specific condition, but it's important to use it in balance with a self-directed approach.

Begin by finding your WHY and take action toward your goal with tiny steps in a disciplined and focused manner and everything is possible. Take control of what you say you want and begin where you are starting today! 

Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today.
 
Learn more about us here https://wendybottrell.com 

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.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 

In our life and business, we are here to help women live their best life mind, body and spirit. One holistic tip today is Why We Recommend Organic Real Food - 8 Helpful Ideas For Your Best Life

The journey we have taken to improve our lives and what we eat has been a long one with many changes over the years. And yet the one thing that has been consistent since 2008 is our knowing that organic real food is the best choice when it comes to our food each and every day. 

Organic real food is considered the best food to eat for several reasons:

Fewer pesticides and chemicals: Organic foods are grown without the use of synthetic pesticides and fertilizers, which can be harmful to both the environment and human health.

Better nutrient density: Organic foods are often rich in nutrients, vitamins, and minerals because they are grown in nutrient-rich soil.

No genetically modified organisms (GMOs): Organic foods do not contain genetically modified organisms (GMOs), which are organisms whose genetic material has been artificially manipulated.

Better for the environment: Organic farming practices are better for the environment because they promote biodiversity and help to conserve natural resources.

Better taste: Organic foods often have a more intense, richer taste because they are grown in nutrient-rich soil and are not treated with chemicals that can affect the taste.

No artificial additives and preservatives: Organic foods do not contain artificial additives and preservatives, which can be harmful to human health.

Support for small farmers: Many organic farmers are small, independent farmers who use sustainable farming practices, so by choosing organic foods, you can support these farmers and help to promote sustainable agriculture. What we did early in the journey to learning about eating organic was to find local organic farmers for both our veggies and pastured proteins like beef, chicken, lamb etc. When you buy from co-ops or community-supported agriculture (CSA) programs for example: Joining a co-op or a CSA program can provide you with a regular supply of fresh, organic produce at a lower cost.

We also recommend that you Cook from scratch: Preparing your own meals from scratch can save you money on processed and packaged foods. It is important to note that not all organic food is healthy, as it can be processed and sweetened if you are buying packaged organic foods. Real organic food doesn’t come in packages and there is the opportunity to be able to know exactly what is in each meal you prepare from scratch. If you don’t feel you are a cook right now, we teach our clients to find 3 recipes that you know for certain you will enjoy and cook those 3 recipes until you know how to prepare them without the recipe. Then find 3 more new recipes and repeat. Over the course of a year, you will learn at least 10-12 recipes that you will enjoy and have a nice variety of meals through out the week to cook. 

We appreciate that it may take a bit of extra effort and planning to eating real organic food, but it can be done, and the benefits for your health and the environment are worth it.

Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Digital Products page for the cookbook products that we recommend for your best life today.
 
Learn more about us here https://wendybottrell.com 

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.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge.  

As holistic coaches and trainers, we are here to help women live their best life mind, body and spirit. Today's topic is One Simple Idea to Reduce the Impact of Stress for Women Over 50 to live their best lives. 

One holistic wellness tip for women over 50 is to practice stress management and all the benefits that come with living with less daily chronic stress. 

Engaging in activities such as meditation, breathing, yoga, or journaling can help reduce stress and improve overall well-being. 

Additionally, committing to daily practices such as getting enough sleep, eating well, and taking breaks from technology and social media can also help to promote holistic wellness.

• Practicing mindfulness, breathing and meditation: These practices can help to calm the mind and reduce stress levels.  Introducing - Meditation Pack Access deep states of meditation - https://bit.ly/3MO4wgs
• Exercising regularly: Physical activity can help to release endorphins, which are natural mood boosters. Depending on the level of stress walking can be one of the easiest and most beneficial exercises. According to https:/heart.org - "Research has shown that walking at a lively pace for at least 150 minutes a week can help you:
• Think better, feel better and sleep better.
• Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
• Improve your blood pressure, blood sugar and blood cholesterol levels.
• Increase your energy and stamina.
• Improve your mental and emotional well-being and reduce the risk of depression.
• Improve memory and reduce your risk of dementia.
• Boost bone strength and reduce your risk of osteoporosis.
• Prevent weight gain.
• Getting enough sleep: Adequate sleep is essential for maintaining overall health and well"
• Read the full article here https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise 
• And according to https://thehealthy.com “Walking is great for all exercise levels
• One of the biggest reasons walking is so popular is because it’s a low-impact exercise, meaning it doesn’t put nearly as much pressure on the joints as running or any sort of jumping or hopping movement. The risk of injury is relatively low, says Lauryn Mohr, personal trainer and a metabolic specialist at Life Time Fitness in Omaha, Nebraska.”
• Read the full article here https://www.thehealthy.com/exercise/walking/is-walking-good-exercise/ 
• Regular exercise can also help to improve sleep and reduce symptoms of anxiety and depression.
• According to My Fitness Pal Blog the bottom line is “Ultimately, while 10,000 steps might be an arbitrary number, it’s good to have a personalized goal in mind to improve your overall health and sleep quality. “We found on days in which people walked more compared to their own average, they reported sleeping better and longer that night,” says Bisson. If you struggle to fall asleep or log too little time sleeping, try incorporating a daily walk into your routine and challenge yourself to increase your step count.”
• Full Article here https://blog.myfitnesspal.com/walking-more-could-help-you-sleep-better-according-to-science/ 

Share any ideas, comments or questions below. 

Be sure to connect with us and let us know how we can help you. 

Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. 

Learn more about us here https://wendybottrell.com
 
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.

Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk 

Subscribe Today & Join Us for our 21-Day Walking Challenge. 


Be sure to connect with us and let us know how we can help you.

Share any ideas, comments or questions below.
​

• Introducing - Meditation Pack Access deep states of meditation - https://bit.ly/3MO4wgs

No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women 

Getting your workout in each day takes planning and discipline for sure. We have written often about finding your WHY and being clear on what you want to accomplish in your fitness practice.  Today our topic is No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women.

Being a busy woman doesn't mean you have to sabotage your fitness goals. In fact, there are plenty of quick and easy workouts that you can incorporate into your daily routine to stay active and healthy. From bodyweight exercises to resistance band exercises, there's something for everyone, and you don't need a lot of time or equipment to get started.

Bodyweight exercises: Bodyweight exercises are a great way to get a quick workout in, and they can be done anywhere, at any time. Some examples of bodyweight exercises include squats, lunges, push-ups, and planks. These exercises work for multiple muscle groups at once and can be modified to increase or decrease the intensity.

High-Intensity Interval Training (HIIT): HIIT is a type of cardio that alternates short bursts of intense activity with periods of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of HIIT workouts include 30 seconds of jumping jacks followed by 30 seconds of rest or 45 seconds of mountain climbers followed by 15 seconds of rest.

Resistance band exercises: Resistance bands are a great way to add resistance to your workout without the need for weights. You can use them to perform exercises such as bicep curls, tricep extensions, and leg curls. They are also easy to pack and travel with, so you can take them with you on the go.

Yoga: Yoga is a great way to improve flexibility and balance, as well as to relax and de-stress. You can do yoga anytime, anywhere, and you don't need any equipment. There are plenty of yoga videos available online that can guide you through a practice, and you can choose the length of the practice to suit your schedule.

Jump rope: Jumping rope is a great cardiovascular workout that can be done in a short amount of time. It's also portable and easy to pack, making it great for busy women on the go.

Stair sprints: If you have access to stairs, you can use them for a quick and effective workout. Simply run up and down the stairs for a few minutes at a time, and you'll be working your legs, glutes, and cardiovascular system.

Tabata: Tabata is a type of HIIT that involves 20 seconds of intense activity followed by 10 seconds of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of Tabata workouts include 20 seconds of jumping jacks followed by 10 seconds of rest or 20 seconds of mountain climbers followed by 10 seconds of rest.

Pilates: Pilates is a great way to improve core strength and stability. It can be done with or without equipment, and there are plenty of Pilates videos available online that can guide you through a practice.

Jogging: Jogging is a great way to get in a quick cardio workout and improve cardiovascular health. It's easy to do and you can do it anywhere, at any time.

Push-ups: Push-ups are a great way to work the upper body. They can be modified to increase or decrease the intensity and you can do them anywhere, at any time.

Walking: You are your best advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you! We appreciate that it never seems as if there are enough hours in the day, but it is so important to make a conscious decision to practice moving well, and we believe that walking is the most accessible form of exercise on the planet. Taking care of your mind, body and emotional needs will help you be able to live your best life. 

Incorporating quick and easy workouts into your daily routine can help you stay active and healthy, even if you're a busy woman. By making the most of your limited time and resources, being clear on your WHY and using a discipline mindset approach you will reach your fitness goals. 

Be sure to check out our resource page for the products we recommend to help you with your home workouts, High-Intensity workouts and more.

We also invite you to see our digital page here 

Learn more about us here

Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2  - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip daily, giving 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  https://bit.ly/3sb2Gi2 

Be sure to connect with us and let us know how we can help you.

Share any ideas, comments or questions below.

It’s an appealing idea to embody the Vulcan words of farewell, “live long and prosper.” We believe that the best way to do this is to practice fitness activities that you enjoy because those things you enjoy are the things you will most likely be inspired to practice on a regular basis for your best fit and healthy life. Our topic today is Find The Joy In Fitness Through Hobbies For Your Best Life

However, navigating the creation of a long, healthy, and prosperous life can at times feel overwhelming, or worse, tiresome.  To combat this, it helps to make things that are good for us both accessible and as we started this post enjoyable and fun. 

To that end, the following six hobbies for physical health have you covered.

1. Dance 
Incorporating dance into your life can be an organized event, such as taking a class, attending salsa night at a Latin club, or heading to a concert.  However, it can also be more impromptu, like putting on music that gets you moving and dancing like no one is watching.  Regardless, it will be good for you.

A study for Complementary Therapies In Medicine found that exercise is as good as drug interventions for reducing the risk of overall mortality. In addition, they found that dance was a more enjoyable, easier-to-maintain, form of exercise that helps people to lose weight, improve flexibility, gain muscle tone, improve cardiovascular health, and convey social/emotional benefits.[1]

2. Cycling 
You can ride a cruiser, invest in a peloton, downhill race, road bike cross country, or some other variation on the theme.  There are many ways to cycle and each of them offers health benefits, a community of like-minded enthusiasts, and an enjoyable way to move your body.

3. Couples Yoga 
Yoga is good for you. Few would bother to argue that point. In this case, the more can definitely be the merrier. There are postures you can try with a partner that would be impossible alone. Plus, the social aspect reinforces relationships, another key component of overall health.

4. Running
The wonderful thing about running is that you can do it anywhere.  All it takes is you, a pair of shoes, and the will to get going.  When running in a new place, you see it in ways that you couldn’t otherwise. It’s immersive and personal. There’s also a meditative quality to it, an awareness of breath, gait, and environment that can firmly plant you in the present, enriching the moment and your life as a whole. 

5. Swimming
This is an activity that provides it with all: challenges, intensity, myriad variations, low impact, and immersion in a fundamental element.  In addition, there is something comforting about being in the water, perhaps an unconscious reminder of the womb.   

6. Birding
Being in nature has been proven to benefit the mind, body, and spirit.[2] When you add to this experience the mindful awareness of another species, the benefits multiply.  In a simple sense, you create a kind of treasure hunt as you attune your eyes to picking out new feathered friends. 

Each additional identification deepens and broadens your perception of the world around you. This connection increases your capacity to care for yourself and others by expanding your scope of care. Inclusiveness is good for everything.

Making play out of the physical activities you engage in makes them more enjoyable and hence more sustainable over time. It doesn’t matter what you choose to do, what’s important is that you keep moving.

Use these six hobbies ideas for fitness and physical health as a springboard and explore some ideas of your own.  This is your adventure, make it a good one.

Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2  - 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  https://bit.ly/3sb2Gi2 

Be sure to connect with us and let us know how we can help you.

Share any ideas, comments or questions below. 

Be sure to check out our Resource Page and our new Digital Products Page

References:
1. Lakes, K. D., Marvin, S., Rowley, J., Nicolas, M. S., Arastoo, S., Viray, L., Orozco, A., & Jurnak, F. (2016). Dancer perceptions of the cognitive, social, emotional, and physical benefits of modern styles of partnered dancing. Complementary therapies in medicine, 26, 117–122. https://doi.org/10.1016/j.ctim.2016.03.007
2. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale E360. Retrieved September 27, 2022, from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. We shared a month of ideas on this topic in January of 2021 and our first blog post was on the topic of What is Intermittent Fasting and How to Begin for you’re here - https://www.wendybottrell.com/blog/what-is-intermittent-fasting-and-how-to-begin 

To be clear as you read some of the long-term benefits that we did not begin Intermittent fasting to lose weight. In fact, we had been reading ideas about how soft us modern humans have become and felt the idea of fasting would help toughen us up a bit. Now, after 2 years of intermittent fasting I believe this is true. And I have also experienced feeling better overall, definitely better mental clarity, and my overall physical fitness is much improved in the last 2 years. 

Please note that there is no one perfect way of eating or fitness practice. As humans we are all different and it is important for each of us to figure out what works best for us and our individual needs. Today’s post is simple sharing an idea and it is up to you to decide if intermittent fasting is something you would like to practice for your best life. 

In our way of thinking when we set out to practice a new idea is to commit to 30 days. We believe that anyone can do anything for 30 days. It provides enough time to see or feel any benefits and 30 days allows the time to figure out the individual benefits to consider if it is an idea to continue or not. 

Some of the long-term health and fitness benefits of intermittent fasting include:

• Weight loss: Intermittent fasting has been shown to help with weight loss by reducing overall calorie intake and increasing fat burning.
• Increased longevity: Studies in animals have shown that intermittent fasting can increase lifespan by promoting cellular repair and reducing inflammation.
• Increased mental clarity: Intermittent fasting has been found to improve brain function, including memory, focus and concentration.
• Increased muscle mass: Intermittent fasting can help to increase muscle mass and improve overall physical fitness.

It's important to note that the benefits of intermittent fasting can vary depending on the individual and the specific type of intermittent fasting that is being practiced. It's always best to consult with a doctor or a registered dietitian before starting an intermittent fasting routine.

If you want to read the monthly recap of our Intermittent Fasting Month go here - https://www.wendybottrell.com/blog/january-monthly-recap-intermittent-fasting-for-your-best-life

Be sure to connect with us and let us know how we can help you.

Share any ideas, comments or questions below. 

Join our Free 21-Day Online Walking Challenge to help you begin a daily walking practice today – Register here - https://bit.ly/3sb2Gi2 

If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is a link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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 https://bit.ly/3sb2Gi2  - 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  https://bit.ly/3sb2Gi2 

Be sure to connect with us and let us know how we can help you.

We invite you to check out our 
Eat Stop Eat — The original “2 day diet.” Learn why dieting every day will ruin your fat loss. And how a simple nutritional strategy with only ONE rule is the key to rapid fat loss and lifelong weight management.  
Brad Pilon writes - "It’s my mission to bust the myth that you have to consume MORE of some expensive pill, potion or gizmo to lose weight. It doesn’t make sense and it just is not supported by the research. What we really need is a simple way to make it EASY to eat less. And after pouring through 317+ scientific research papers and interacting with over 54,000 Eat Stop Eat early adopters, I’m more convinced than ever that the specific Eat Stop Eat protocol is the answer you’ve been looking for. After all...As Adam mentioned in the 5th section of this letter, humans evolved to eat according to these natural cycles. So it makes sense that going back to your roots allows your body to naturally release unneeded fat and repair creeping health issues right at a cellular level. You and I still have a long uphill climb though. The diet industry and big food companies would still rather keep you spending big bucks on their latest product rollouts. And believe it or not…Some folks are so stuck in their ways that they’d prefer to suffer through the constant, everyday hunger of traditional “dieting” rather than simply limit their hunger to just one or two times a week so they can enjoy food completely the rest of the time…Which is why I’m excited that you’re still with me. It’s only open minded trendsetters like you who can spread the message...So I’m excited to hear your story. I hope you’ll reach out to me and let me know about your Eat Stop Eat experience."
​Get your copy of Eat Stop Eat HERE  

We’ve shared ideas on the topic of journaling many times over the years here on our blog. Using a journal can be so beneficial for your health and fitness practice. Here is one of our blog post ideas that you might find helpful - https://www.wendybottrell.com/blog/why-you-must-start-a-morning-routine-for-your-best-life 

Reflection journaling can be beneficial for one's health and fitness in several ways. 

Here are a few examples:

Setting and achieving goals: Reflecting on one's fitness goals and progress through journaling can help individuals stay motivated and on track. By regularly writing down their progress and feelings, they may be better able to identify what is working for them and what is not, which can inform adjustments to their fitness plan. We wrote about goals here 

Mind-body connection: Reflecting on the connection between one's mental and physical well-being can help individuals develop a more holistic approach to health and fitness. By writing about how their thoughts and emotions affect their physical well-being and vice versa, individuals can gain a better understanding of how their minds and body interact. Here is a blog post for you that might be helpful - https://www.wendybottrell.com/blog/how-to-connect-mind-body-and-soul-with-better-habits 

Identifying patterns: Keeping a reflection journal can help identify patterns with exercise and nutrition habits. By reflecting on behaviors and the results, you may be able to identify what habits are helping and hindering progress, which can inform adjustments to the fitness plan.

Stress management: Exercise and fitness can be effective ways to manage stress, and reflective journaling can help individuals reflect on the benefits of exercise on their mental well-being. Regularly writing about how they feel before and after exercising can help them understand how their body and mind respond to physical activity. Check out our resources for Stress Management  

Mental preparation: Reflecting on how one feels before a workout, the thoughts and emotions can help an individual prepare mentally for the activity. They can write down a plan and strategies to overcome any potential barriers they may encounter during a workout. https://www.wendybottrell.com/blog/use-your-mind-to-develop-your-mental-toughness 

It is important to note that as with any other journaling, consistency is key. Regularly writing and reflecting can be beneficial for the overall result of gaining insight into oneself, one's thoughts, emotions and overall health and fitness.

Be sure to connect with us and let us know how we can help you.

Share any ideas, comments or questions below. 

If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. 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.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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 https://bit.ly/3sb2Gi2  - 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  https://bit.ly/3sb2Gi2 

We learned many years ago that Inspiration over motivation will help you stay on track to reach your goals. Today our topic is Why Focus On Inspiration Over Motivation For Your Best Life. 

You see inspiration and motivation are not the same things. There is an argument that they are quite the opposite of one another. Inspiration is a strong desire to create, to reach out and make something or do something that never existed before. Motivation is a general willingness or the reason for an action.

What’s the difference? It’s all in how we express it.

Motivated people charge forward, not letting anyone stop them or interfere with their process.

Inspiration, on the other hand, pulls others in your wake and drags them along.

With motivation, you grab the vision and run with it. With inspiration, the idea grabs hold of you.

Have you ever had an inspiration? You can probably remember every detail, the time it hit, the idea behind it, and the way it felt. Motivation comes and goes and maybe you remember the project that came from it, but not in the fine detail that inspiration leaves on you.

And that is probably the most significant difference. Motivation wears out. Often it runs out long before the project is over. Inspiration can last a lifetime and take you to new horizons you’d never thought of before.

Motivation is like the coach that yells about “getting up,” “hitting harder,” and “running faster.” It’s the push that we need to get over the initial slump or over that mid-point.

Inspiration doesn’t need a push or a press. Inspiration is more like finding a new perspective, a fresh eye that you’ve never known existed.

You cannot teach inspiration; it can’t be passed on from one person to another. Inspiration comes indirectly, stealing into our thoughts when we don’t expect it when we’re clear-headed and often concentrating on something else.

Motivation is the drive to bring creation to reality and to finish the project, but inspiration is the birth of creativity. Inspiration can be a life-changing event that completely realigns your perspective on a permanent basis. 

Motivation is independent of passion. Motivation is often a replacement for passion; inspiration is a passion at its most raw. Inspiration is an idea, a vision that takes hold and never lets go. People who are inspired are more likely to succeed, and more likely to influence others.

Being motivated to a task typically does not motivate another. Being inspired, on the other is contagious. Inspired people catch others in their passion and create inspiration in them. It’s easy to get caught up in a dream and then dream your vision, making inspiration the more valuable of the two.

By adopting an inspirational mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally.

Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below.

Be sure to get in touch with us and let us know how we can help you today. 

If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. 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.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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

Join us on our Facebook page here  and when you get out for your daily walk use the hashtag #onmydailywalk

Find more about us at https://wendybottrell.com  

Check out our new digital resource page here 

Fitness Resource Page here 

Be sure to get in touch with us and let us know how we can help you.

Share a question, idea or comment below. 

When I was working with personal training clients in their homes, I developed the idea of helping my beginner clients to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life.

​You see I realized that we all live much of our lives on teams whether we realize it or not. Our family is a team. We have teams at work, we play on teams in our sports, and we have a network of friends, and colleagues that can be considered our team. 

All of these examples of our teams are a variety of people that are on our side supporting us through our life journey. And yet if we don’t see ourselves in some way as athletes on these teams, we might struggle more than we need to. 

An athlete is simply one that participates in some kind of sport or physical exercise. 

Simply said, an inner athlete is a mindset that is focused on physical activity and healthy practices. It is about setting our plan/goals and working towards them, committing to regular exercise, and finding enjoyment in physical activity. It is also about pushing yourself to improve and do new things.

To be your best inner athlete in your everyday life, you can begin by setting specific, achievable goals for yourself. This could be starting a daily walking practice, joining a fitness class, training for a race, lifting a certain amount of weight, or simply being able to do a certain number of push-ups. 

Find an activity that you enjoy and make a commitment to doing it regularly. Share your goals and progress with friends, family, or a coach who can provide encouragement and accountability. And don't be afraid to mix things up and try new workouts or sports.

By adopting an inner athlete mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally.

Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below.

Be sure to get in touch with us and let us know how we can help you today. 

If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. 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.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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

Join us on our Facebook page here  and when you get out for your daily walk use the hashtag #onmydailywalk

Find more about us at https://wendybottrell.com  

Check out our new digital resource page here 

Fitness Resource Page here 

Be sure to get in touch with us and let us know how we can help you.

Share a question, idea or comment below. 

We have been helping women create a positive fitness mindset in our business for many years. Why? Because Mindset always matters in creating the life you say you want. Today we are asking you to Look at The 5 Simple Ideas To Create A Positive Fitness Mindset. 

Here are some tips for creating a positive fitness mindset:

1. Set realistic goals: It's important to have goals, but it's also important to make sure they are realistic and achievable. Setting unrealistic goals can lead to disappointment and a negative mindset. You will want to check out our blog post-Behavior-Based Approach to Goal Setting and Goal Achieving here to help you with your goal setting https://www.wendybottrell.com/blog/behavior-based-approach-to-goal-setting-and-goal-achieving 

2. Focus on progress: Instead of getting discouraged by how far you have to go, focus on how far you have come. Celebrate your WINS, the small daily victories and progress, no matter how small you may think it is. I’ve heard it said many times that “progress is progress”. 

“Comfort is the enemy of progress.” – P.T. Barnum

3. Find activities you enjoy: This is vitally important for you to realize. Your fitness and life will not feel positive if you are doing activities you dislike. For example - If you hate running, don't force yourself to run every day. Instead, find physical activities that you enjoy, such as walking, swimming, cycling, or dancing. You'll be more likely to stick with an activity that you enjoy.

4. Don't compare yourself to others: Start where you are. It's easy to fall into the trap of comparing yourself to others, but it's important to remember that everyone is on their own journey. Focus on your own progress and celebrate your own victories.

5. Find a support system: Surround yourself with people who support and encourage your fitness goals. This could be friends, family, or a fitness group or community. Having a support system can help you stay motivated and positive.

Share any comments, ideas or questions on the 5 simple ideas to create a positive fitness mindset below.

Be sure to get in touch with us and let us know how we can help you today. 

If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. 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.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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

Join us on our Facebook page here https://www.facebook.com/visionquestwellness and when you get out for your daily walk use the hashtag #onmydailywalk

Find more about us at https://wendybottrell.com  

Check out our new digital resource page here 

Fitness Resource Page here 

Be sure to get in touch with us and let us know how we can help you.

Share a question, idea or comment below. 

Today’s topic is about walking, and this is an activity that I have been enjoying on a daily basis since 2017, tracking a few million steps each year. 

What we know for sure is that walking is a simple, convenient, and accessible form of physical activity that can have numerous benefits for your health. 

Some of the benefits of walking include:

Improving cardiovascular fitness: Walking can help increase your heart and lung capacity, which can improve your overall cardiovascular fitness.

Strengthening bones: Walking can help strengthen your bones, which can help reduce the risk of osteoporosis.

Controlling weight: Walking can help you maintain a healthy weight, as it can help you burn calories and reduce body fat.

Reducing stress: Walking can help reduce stress and improve your mood, as it can help release endorphins and other feel-good chemicals in your brain.

Improving balance and coordination: Walking can help improve your balance and coordination, which can help reduce the risk of falls in older adults.

Overall, walking is a safe, low-impact form of exercise that can be easily incorporated into your daily fitness practice. It is a great way to improve your overall fitness and health, and it can be enjoyed by people of all ages and fitness levels.

We have found that an intentional walking practice has helped us with our daily thinking practice as well. 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

Join us on our Facebook page here https://www.facebook.com/visionquestwellness and when you get out for your daily walk use the hashtag #onmydailywalk

Find more about us at https://wendybottrell.com  

Check out our new digital resource page 

Fitness Resource Page here 

Be sure to get in touch with us and let us know how we can help you.

Share a question, idea or comment below. 

There are a few reasons why it may be a good idea to say no to your New Year's resolutions:

• Resolutions are often overly ambitious and hard to stick to. This can lead to disappointment and a feeling of failure if you are unable to keep your resolution.

• Resolutions are often focused on negative behaviours or habits that you want to change, rather than positive goals that you want to achieve. This negative focus can be demoralizing and make it harder to stay motivated.

• Many resolutions are based on external expectations or societal pressure, rather than being truly meaningful and important to you personally. This can make it difficult to stay committed to your resolution over the long term.

Instead of setting New Year’s Resolutions, it may be more effective to set specific, achievable WHY goals that are aligned with your values and priorities. It can also be helpful to break your goals down into smaller, more manageable steps and to track your progress along the way. This can help you stay inspired and motivated and on track toward achieving your goals.

We call this creating your WHY! We wrote our idea of creating The 5 WHY and you can read more about it here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life 

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 digital resource page here 

Fitness Resource Page here 

Be sure to get in touch with us and let us know how we can help you.

We believe in the power of daily journaling because there are few things quite so effective at changing your life as writing in your journal each morning. Today we are talking about The Power Skill Of Journaling For Your Year-End Reflection. 

In fact, journaling is one of those ‘keystone’ practices, as talked about by Charles Duhigg, in his book, The Power of Habit. He describes how keystone habits tend to build a whole host of other positive habits around them almost entirely by themselves. 

Think of how a decluttering habit leads to a cleaner and tidier surroundings at home, eventually affecting your workspace. The decluttering habit may then move into non-tangible areas of your life, such as your relationships.

That’s because a keystone habit is a core found at the center of other patterns. In the decluttering example, the core concept is to remove things from your life you no longer need or no longer give you joy. This will force you to examine the objects you have in your life. 
As you get used to this mindset, you start noticing other areas of life where you’re holding onto things you no longer need, and that doesn’t give you joy. This very naturally leads to things like the ‘decluttering’ of relationships, or the sudden desire for a shift in career.

Now think of journaling as a keystone practice. What is at the core of journaling which makes it so significant?

The core of journaling is not only the ability to express yourself but the need to.

Journaling allows you to examine and understand the world around you. At the same time, it places you within the world, inviting you to see and understand your role in things. 

This constant examination and re-examination of yourself is a powerful thing with far-reaching consequences. 

As we come to the end of 2022 now is an excellent time to think about you and the coming year. Set your plan, write it down and use this time to decide what you want to take with you into your new year and what are those things you want to leave behind. 
Today we have a free Year End Reflection Journal and Workbook that we are giving away to help you along your journaling experience. 

Get your copy of our Year-End Reflection Journal and Workbook here now - http://bit.ly/3Gpq5UP

Be sure to let us know how we can help you

Share any ideas, comments or questions below. 

Be sure to get your copy of our Year-End Reflection Journal and Workbook here now - http://bit.ly/3Gpq5UP

As we come to the end of the year many people are beginning to plan for a new year with a new you. Maybe you have you begun the review of your life recently and realized you spend a lot of time letting your mind jump to the negatives or the worst-case scenario. This is known as habitual thinking. And while habitual thinking can be a powerful tool if it is positive, if it’s negative, it’s important to put a stop to it right away. Today's topic is It's Time To Learn How To Stop Habitual Thinking With These 6 Helpful Ideas

Below are some ways you can put a stop to your negative habitual thinking. Now before we begin with our 6 ideas, we want to share an idea that we have been introduced to in the last couple of years. 

Replace the idea of Habits with Practice. We, humans, tend to do habits most of the time on automatic pilot. When we practice there is the intention to improve. In the case of our health, well-being and fitness this is an important part of the process. For example, you want to improve your cooking skills, so you begin to practice new recipes until you have mastered them. At that point of learning the skill, you can then decide to either practice more to make the recipe your own or begin a new recipe that you will intentionally practice to the point of mastery. 

"Everything is practice." - Pele


The same can be said for your fitness practice. Being in the habit of exercise could be done on autopilot. You exercise without paying attention to form or technique. Simply go through the motion of doing a certain exercise. The practice of exercise is to improve, in a way that serves you. Improve your form or technique, maybe it might be your intensity, or strength for example. This is simply a more powerful way to get to where you want to go with your health and fitness. 

So, as you go through the following ideas, I challenge you to consider replacing habit thought with my practice thought. Let me know any ideas, comments or questions below.  

Write It Down

Sometimes, when something exists only in your mind, it seems very serious and like nothing can stop it. When you put that same thought down on paper, it may not seem so scary. Thus, in order to stop habitual thinking, you need to start writing down your negative thoughts right when they arise, especially the ones you feel you think often. Once you see the words on the paper, they won’t seem as bad. Not only that, but you may feel that they are actually kind of silly. We feel this will help you develop the practice of intentional thinking rather than habitual thinking. 

A morning writing practice is an idea that I have been practicing for the last year. Each morning I write 3 pages with pen and paper. There is something intentional and satisfying by using  this old school method of writing. First thing is the morning practicing this has been a huge pleasure and has helped with my thinking tremendously and I would highly recommend it. 

Develop An Intentional Action Plan

After you have the paper of all your negative thoughts in front of you (or maybe it’s just the one thought which comes up over and over again), it’s time to develop a plan of intentional action of how you will deal with the thoughts when they arise in the future. 

There are a number of methods you can employ, which are coming up next, but it’s important that you evaluate each of your negative thoughts individually as they may not all have the same solution, especially if you tend to have negative habitual thinking in multiple areas of your life. 

I have used 8 hour affirmations while I sleep to begin the process of developing an intentional thinking practice. I have found I sleep better and wake up feeling so much better. 

Create Positive Affirmations

One of the best methods of dealing with negative habitual thinking is by creating the positive intentional practice of thinking to employ over the negative thinking. For example, the next time you think “I can’t do that, I’m not good enough” you can acknowledge the negative thought and begin the practice of using the positive affirmation of “I can do anything I put my mind to.” 

This will immediately redirect your thinking to positive thoughts instead of focusing on the negative. This will also help give you the confidence to hopefully stop having negative thoughts in the first place. 

Stop The Negative Thinking In Its Tracks

If you struggle with remembering positive affirmations for every one of your negative habitual thoughts, you may benefit from simply acknowledging the negative thoughts. We don’t change the things we first don’t acknowledge. For example, if you are thinking “I will never be able to do that” you can think “Thank you for this thought and I don’t know the future, maybe I can do that” instead. Basically, it’s you beginning to see the habitual thoughts you want to change, let yourself know you see it and allow yourself a new way of thinking as you move from old habitual patterns to knowing empowering thoughts 

Stop The Repetition

No matter which of the methods above you decide to employ, it’s important that you stop the repetition, especially if there is one specific thought which pops up frequently. This is because the frequency is used to establish automatic habits, and you will never break the habit of habitual thinking if you continue to let thoughts swirl in your head repeatedly. 

Sometimes just clearing your mind when the habitual thought comes up can do wonders to stopping the repetition cycle. 

Overall, stopping habitual thinking is difficult, and yet it is not impossible to create a new practice of thinking. So, if you want to stop the cycle of habitual thinking, start by writing the thoughts down, then developing an action plan to deal with them. 

"Practice is the best of all instructors." - Publilius Syrus

Whether you choose positive affirmations or stop the thoughts in their tracks, whatever you do, just make sure you break the cycle of repetition in order to stop the habit from perpetuating. 

Share any ideas, questions, or comments below. 

We have found that an intentional walking practice has helped us with our daily thinking practice. 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 digital resource page here 

Fitness Resource Page here 

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Do you ever have one of those days when you are simply feeling out of sorts? I know I do. It can be difficult to stay productive when you are feeling out of sorts. You might have so many ideas and thoughts in your head that it’s tough to focus on your to-do list.

Now you do not have to allow the feeling out of sorts to ruin your productivity. You can quiet your mind if you are feeling out of sorts by simply going outdoors for a walk. Then when you are ready, you’ll be able to return to work with focus and clarity.

You may or may not know that we believe walking is the link to living a healthy and vibrant life.

We believe walking inspires the mind, activates the body, and nourishes the soul. 

Taking a walk, even a short one, is helpful when you are feeling stressed. Not only does walking get you away from your desk, but we know it’s also a great way to relieve stress. Go outdoors and enjoy some nature if possible. The more peaceful and quieter it is the better the opportunity to enjoy your time outdoors walking. Be choosy with your location. Busy streets can make it hard for you to focus and relax. Instead, opt for quiet streets or walk at a local park that you enjoy visiting.

Research has shown that walking at a lively pace of at least 150 minutes a week can help you:
• Walking will help reduce stress – We wrote about this here 
• Think better, feel better and sleep better.
•Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
•Improve your blood pressure, blood sugar and blood cholesterol levels.
•Increase your energy and stamina.
•Improve your mental and emotional well-being and reduce the risk of depression.
•Improve memory and reduce your risk of dementia.
•Boost bone strength and reduce your risk of osteoporosis.
•Prevent weight gain. (source – https://heart.org )

What we have found over the past five-plus years is that getting out for a daily walk helps with many aspects of life. Walking connects the mind and body, and helps with reducing stress, thinking better and overall well-being. 

"Walking for Exercise- Walking is one of the most popular forms of exercise worldwide. It doesn’t require expensive equipment or special skills, and it provides a wide range of health benefits. Whether you choose an outdoor solitary path in nature, a busy route on city sidewalks, a treadmill workout, or a few rounds around your office building, walking is a relatively accessible way to stay active." (Source)

Join Us For The 21-Day Walking Challenge https://bit.ly/3sb2Gi2 

Be sure to get in touch with us and let us know how we can help you. 

Learn more about us here https://wendybottrell.com 

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