Walking Is An Excellent Daily Fitness Practice 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.
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Do This Simple Practice Instead To Achieve Your Goals This Year! 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.  Year-End Reflection Journaling 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  Stop Habitual Thinking 6 Helpful Ideas 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 Be sure to get in touch with us and let us know how we can help you. Take A Walk If You Are Feeling Out Of Sorts 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 Let us know any thoughts, ideas or comments below.  As a health and fitness coach, I help people improve and transform their lives with simple daily actions for them to live their best life. Decision-making can be challenging and exhausting. It's especially true if you're not feeling confident about the whole decision-making process when it comes to your own health and well-being. After all, you want to be able to choose actions that are productive and wise. Today our topic is to help you Practice These 5 Simple Actions Which Will Lead to More Confident Decisions for your best life. The goal here is to help you increase your confidence to where you have an unwavering belief in yourself. Believe it or not, there are several actions you can use to make this happen. Keep a Journal Using a journal is a powerful tool to help you create confident decisions. Sometimes all we need is a real reminder about how the decisions we've made in the past have turned out. A journal is a perfect solution to this. By chronicling our previous successes, we are reminded of how often we have done the right thing at the right time. Practice Mindfulness Many times, when we're questioning our decisions, it's because we're living in the past, focusing on previous events in our life that we might consider disasters, or worrying about the future and whether the outcome will be right or wrong. Mindfulness puts you back in the moment. By focusing on what you know, you need right now and the course of action right in front of you, you'll find it easier to choose what to do next and feel more confident about the decision you just made. Get a Reality Check When you doubt your decisions, sometimes it helps to talk to a close friend or relative and to ask them about the decisions you've made. It could be you do not see the situation for what it is. Worse, you might be lacking a clear vision of the outcome of past decisions and are blind to your successes. Sometimes it takes someone who's on the outside of the problem to point out what you're missing. Learn If you're having difficulty deciding at all, it might be because you lack information. Explore the options, understand the full extent of the issue at hand, or even go exploring for what you might be missing to give yourself the knowledge you need to move forward. You'll find you have a lot more confidence when you have a clearer idea of the situation. It might be useful to put this learn-action idea together with your journaling to clarify your viewpoint. There are many different ways of using the journal to do this. We wrote a blog post here that might help you consider the power of learning to clarity by using your journal - https://www.wendybottrell.com/blog/are-there-benefits-of-writing-in-a-self-care-journal We also wrote a blog post here that might help you learn of different formats to write in your journal - https://www.wendybottrell.com/blog/journal-writing-for-stress-relief Talk To Yourself Sometimes your difficulty in feeling good about your decisions comes from sabotaging yourself through negative self-talk. It’s impossible to feel good about a decision when you’re running yourself down about it. Begin the practice of reworking your internal dialogue toward encouragement and positivity. We wrote a blog post that might be of value to use Affirmations For Your Self-Care Practice - https://www.wendybottrell.com/blog/the-power-of-daily-affirmations-for-self-care-in-your-best-life Remember, change doesn't happen overnight. If you're struggling with unwavering self-belief, you're going to want to be attentive to how you're thinking about your decisions and, more importantly, how you're responding to them. Take heart! It gets easier the more you do it. Soon you'll be confident your next action will always be the right one. 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. Join Us For The 21-Day Walking Challenge https://bit.ly/3sb2Gi2 Research has shown that walking at a lively pace of 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. (source – https://heart.org) Grab your best pair of comfy shoes and we look forward to you joining us for The Free 21-Day Walking Challenge - It's Free - Simply provide your best email here https://bit.ly/3sb2Gi2 Share any comments, questions or ideas below. Be sure to get in touch with us and let us know how we can help you  Ways Fear Holds You BackYou've set goals and determined just how the new you is going to look. You were willing to put in the work and make things happen. Why then are you dragging your feet? Shouldn't you be halfway there already? Fresh starts aren't always easy. More often than not, when we're not taking action or making progress, it all boils down to one thing: we're afraid of something. Let's take a look at a handful of ways fear can hold you back despite your best efforts. What’s Going to Happen Next? The more common fear people have when trying to change stems from this question. People have an innate fear of the unknown regardless of the situation. After all, there is safety in what’s known, comfortable and predictable. It’s no wonder we don’t like new things or make change a friend in our lives. I’ve heard there are two meanings for change: False Evidence Appearing Real Or Face Everything And Rise It’s up to you which meaning you will choose for your life starting today! What Kind of Work Will I Have to Put In? When we commit to change, we now have a certain responsibility we didn't have before. Now we're looking at hard work, generally repeated over time. It’s called consistency and discipline. Worse, we might not even know how long this change is supposed to last, making this even more daunting. Will the World be Watching? The idea that other people will be seeing your efforts and might be judging you on them can be terrifying. No one likes to look like a fool. Nor do we want to lose what status we think we have with our peers. Unfortunately, the only way past this fear is to stop caring what other people think of you, which is easier said than done. What if I Fail? No one likes making mistakes. It's the fear of looking foolish, coupled with disappointment over getting something wrong while feeling like there's no way you can get it right. Failures do feel like dead ends. The other way to think about this idea is to challenge yourself to think - “Don't be limited by what has been. Be inspired knowing that what could be is far greater than your wildest dreams.” — Cheryl Richardson What if I Get it Right? The fear of success has many components to it. Primarily we hate the added expectation which generally comes with it. What if you can't duplicate the feat, or worse, you prove your success was some fluke? “We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.” - Marianne Williamson What if I’m Not as Good as I Thought I Was? No one is ever going to place as high a demand on your performance as you will. This is because perfectionism tends to be equated with success. If you get it right, you’ve arrived. Sadly, this doesn’t allow for other, finer nuance to success. What to do? Perhaps the answer lies in the words of Nelson Mandala: “Courage is not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear." So press on, even when fear would rather hold you back. This is how you find your best self and live your best healthy life. Thank you for connecting here today Please Like & Share We invite you to subscribe to our channel here And please hit the notification bell to be notified of our new content Learn more about us at https://wendybottrell.com Be sure to get in touch with us and let us know how we can help you Make Fitness A Practice For The Long Game We all hear about the quick fitness 3-minute results or hear about someone that reduced their weight by 100 lbs. without any of the details of what it took them to do that and then feel horrible about where we are starting. Toda we are writing about how Fitness Requires Practicing The Long Game Ideas For Your Best Life - be sure to let us know any thoughts, ideas or comments below this post. The media makes it seem like physical transformations should be an expedited process and that noticeable results can be an overnight process. This notion is far from the truth. Buying into these ideas will only leave you discouraged and burnt out in a short amount of time. It is crucial that you understand that transforming your body can certainly be an enjoyable, fulfilling process, but it takes definitely takes time and consistent daily effort! The people that you see on magazine covers and infomercials didn’t get their physique by knocking out a few sets on whatever product they are pushing “15 minutes per day, twice a week.” Having a sound understanding of the investment required to achieve your fitness goals is a must if you plan on sticking with your resolution and avoiding the disappointment of not seeing the results you are looking for overnight. Enjoyment Promotes Consistency The biggest determining factor of your success in any goal you set for yourself, especially regarding fitness, is consistency. Without it, the workout program you choose, and the eating strategy you follow don’t mean a thing. That being said, your fitness journey needs to be one that you enjoy first and foremost. Human nature is inherently prone to avoiding unpleasant experiences and seeking enjoyment whenever possible. Going to the gym and eating healthy can’t be a miserable endeavour, or you will not be consistent. Having fun while being disciplined and working consistently on your goals and vision for your transformation will undoubtedly happen if you keep on keeping on while never quitting! If you haven’t exercised in a while or are looking for something simple you can do every single day commit to a daily walking practice. It’s the perfect low-impact way to exercise. It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at. If you’re a beginner and not in the best of shape, start by going for a 10-or-15-minute walk around the neighbourhood and work your way up from there. If you’re already in great shape, walking can still provide an effective workout. Walk fast and incorporate some hills and even stairs. Now, let’s not get ahead of ourselves here. If you’re like many people today, chances are you haven’t exercised much since you got out of school and need to start with tiny winnable steps. Maybe your doctor suggested that you move around more, or maybe you just want to be proactive about your health and well-being. In either case, walking is the perfect way to start. Find your best pair of comfortable shoes, put them on and go for a stroll through your neighbourhood. You could also find a local park with a nice path you can walk on. If the weather doesn’t permit walking outside, head to your local mall and walk or hop on a treadmill. This is how simple getting started can be for you. We wrote this blog post - Seven Small Simple Steps For Big Life Changes - https://www.wendybottrell.com/blog/practice-these-seven-small-simple-steps-for-big-life-changes and we wrote How To Make Big Changes By Tiny Steps - https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps and finally we wrote How To Choose Your Most Important Tiny Change - https://www.wendybottrell.com/blog/how-to-choose-your-most-important-tiny-change Are you up for the challenge and ready to practice the long game of fitness for your best healthy life? Join Us For The 21-Day Walking Challenge https://bit.ly/3sb2Gi2 Research has shown that walking at a lively pace of 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. (source – https://heart.org) Grab your best pair of comfy shoes and we look forward to you joining us for The Free 21-Day Walking Challenge - It's Free - Simply provide your best email here https://bit.ly/3sb2Gi2 Share any comments, questions or ideas below. Be sure to get in touch with us and let us know how we can help you The Health Benefits Of A Daily Walk Outdoors We know today that there are many benefits to get out for a daily walk. It’s fun, it’s relaxing, and most important it’s good for your health. Today we will help you learn how to gain the health benefits of walking. It is our belief that walking is one of the best activities a person can do for themselves. In this blog post it is our intention to inspire you to see that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results. We would like to invite you to join our FREE 21 Walking Challenge here to help you begin your daily walking practice.
What we have learned over the past 5 years 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. Did you know that walking is the most popular physical activity in the world? And the health benefits of walking are many, for example – benefits the heart, can help lower blood sugar, boosts the immune system, boosts energy, improves mood and extends life to name a few. How Daily Walking Benefits Health Walking Gets You Outside In The Fresh Air and Sunshine In our opinion this is one of the best benefits of walking. Today humans are living more like cave people than ever before. No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being. You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body product all the Vitamin D it needs. Walking Can Help You Get To And Maintain A Healthy Weight Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, what you eat, how much you eat are important and focusing on your food choices for a healthy diet, however walking can be another tool to help you drop those extra pounds. The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster. Walking Improves Your Sense Of Balance And Coordination As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Simply getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you'll get even more benefit. Walking Strengthens Your Bones and Muscles Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weightlifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones. Walking Will Boost Your Mood and Fight Depression Last but not least, the exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a go today. I learned how powerful walking was listening to a guru explain that if someone is depressed take them out walking everyday until they feel better. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm. Join our FREE Walking Challenge here to help you begin your walking practice – Here is one idea for you to begin the practice of moving your body every day and by starting today – begin by simply getting outside for a walk –
We started our daily walking practice in 2017 to help reduce stress during a difficult time and absolutely enjoy getting out for a walk every morning. What we know for sure is that walking outdoors will help improve how you feel, improve your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Introducing our new Digital Products To Help You Live Your Best Life and we invite you to check it out here 30 Self-Improvement Ideas To Inspire You We are here to help you to find the inspiration within you to live your best life. In our experience to get where you want to go in life, it takes the inner inspiration to practice improving ourselves each day. Today we have 30 Self-Improvement Ideas to Inspire you to live your best life.
Fortunately, we live in a day and age where not everything is about us. We seek to improve not only our lives but the lives of others, as well. While this is more commonplace these days, it is still sometimes a struggle to create this mindset as a way of being rather than return to our old practices. Old mindset patterns are sometimes hard to break. We may wish them away and want to do better and be more, but without practical tips and advice along with the creation of our new practices, we remain stuck in the same old place. If you’re looking to become inspired to live your best life, practice following some or all of these thirty tips. These tips will smooth the transition and have you create new intentional practices in no time at all. 1. Take Time for You – While you might associate being a better person with doing more for others, the truth is you need to take time for yourself in order to be that better person. If you are burned out and stressed, you will not be a positive contribution to anyone. Taking time out for yourself is not selfish; it gives you the opportunity to refresh your own well-being. We put a link to our video for you to watch here 2. Create Daily Me Time – Once you understand that taking time out for yourself is a contribution then it’s time to schedule it. It is important to keep your integrity to yourself when declaring your “me” time. Set aside some time daily. If you are like most, this may seem near impossible; but guess what? You can find 15 minutes every day. 3. Be Dedicated to Your Personal Time Now – If you don’t respect your personal time, no one else will. Take your 15-minute meditation time in the morning or your daily time out on the front stoop just listening to nature; read a spiritual book like the Book of Psalms which will take you a few mere moments every day. 4. Let Others Know You Are Committed To Your Personal Time – Once you have an established amount of time and a set time of day, let everyone know you have a big, “Do Not Disturb” sign on your back. It’s fifteen minutes a day for goodness’ sake. Everyone will survive without you for a while. 5. Choose How You Start Your Day – You can choose to start your day grumpy and irritable, or you can choose to start your day grateful that you were given another chance to enjoy life and love. The choice is always yours. Choose to wake up declaring out loud a few things you are grateful for and watch how this daily habit changes your day and your life. We created a video to expand on this idea here 6. Start a Gratitude Journal – When you are feeling overwhelmed, grab a journal and write down your feelings – even if they are negative. Then, give it a new spin. For example, even though I didn’t get the promotion I wanted, I now know what the process is and what I need to work on to better my chances before I put in for the next promotion. I am exactly where I am supposed to be at this moment and am grateful for the great things to come. I created a video to expand this idea for you here 7. Practice Journaling Randomly – Journaling releases negativity and toxicity from your body, soul and mind. However, journaling also resets your mindset. Don’t just fill a journal with negative stuff. If your romantic partner makes you smile or performs a kind gesture, write it down. It will give you something to look at when you miss them or are really mad at them at the moment. 8. Keep Positive People Close to You – Your attitude will directly affect your day; so if you are being sour and negative, your day will spiral into a sour and negative day. Keep positive friends close by and reel them in when you need a boost. Don’t be ashamed of your bad moods, just take responsibility for them. Grab a friend, talk about it and then let it go. 9. Keep Negative People out of Your Bubble – You will never rid yourself of all the negative people in your life. After all, some of them are your employers, co-workers and family members. You can, however, keep them at a distance while enclosing yourself in a more protected bubble. You don’t have to let their negativity into your space. Make a choice to slowly distance yourself from them and know that their negativity has nothing to do with you; it’s their stuff don’t own it for yourself. 10. Choose Your Filters Wisely – If you read negative stories, watch the news and get involved in gossip, you will most likely end up with negative thoughts. After all, negative stories are what so many of these things focus on these days. Choose what books, music and television you let in. Stop ‘hanging out’ on social networking gossip sites and take responsibility for your own actions. 11. Listen to the Right Kinds of Music – Uplifting music will change your brain waves and fast music will give you a boost of adrenaline. If you are feeling low, pop on some dance tunes and watch how quickly your toes will begin to tap. 12. Start Your Day the Right Way – Start your day the right way with one positive thought, affirmation or conversation. If you read something positive, think something positive or say something positive, your day will be that much better, and you will have done this by your own power. 13. Laugh it Off – Have you ever started your day by tripping over something, losing your car keys or finding that the raccoons knocked over your garbage pail? Rather than get upset, laugh it off as life stuff or sing a favourite song. You’ll be glad you did. 14. Smile a Little – Smiling releases serotonin. When something goes wrong or someone irritates you, smile about it. You will instantly feel better for being positive and you may help lift their bad mood too. 15. Be the Person You Envision – If you are seeking a mate in life or even if you want to attract more success – be the person that you envision successfully reaching those goals. Be someone who sets goals, takes risks and faces challenges with grace. While hard at first, the more you practice, the closer you will be to becoming that successful person. 16. Time to Get Organized – Set up a filing system, get a calendar and keep it updated, and throw out your unnecessary junk. Once the initial work is done, all you have to do is maintain the organized systems. Don’t want to do it yourself? Pay one of your teens to do it for you. 17. Time Chunk – Chunk your time into sections and give yourself an allotted time frame for whatever you are doing and stick to it. Have you ever started cleaning out a closet in the bedroom and somehow found yourself cleaning the kitchen only to return to the bedroom and it’s still a mess? You’re not alone. Give yourself 30 minutes to clean out a closet and then when the time is up. Move on to the next chore. Do this at work and at home and you’ll find you get a lot more accomplished each day. 18. Use Your Cell Phone – Use your timer on your cell phone to time your tasks whether it is running errands or cleaning or making phone calls. Knowing how long you generally spend on these tasks can help you see where you can make improvements which will reduce the stress in your life. 19. Use Technology – Use your cell phone for reminders on your calendar; be it birthdays, appointments or remembering to take the clothes out of the dryer. Set up your bills to be automatically paid each month. Research online ahead of time where you’ll get the best deals before going shopping. Don’t be embarrassed or think you are failing at remembering. Instead, consider it not having to worry about remembering because it’s done for you. 20. Get an App – There is an app for everything today from travelling to banking. When you are on the train or waiting in line at the store, you can get things done that you would normally have to wait for lunch hours or days off. Being able to accomplish more during these wait times will give you more free time for yourself. 21. Shut Down and Unplug – Take time off from technology and unplug from your social devices. If you want to be a better you, you need connections – real-life connections. You need to see faces and hear voices and so do other people. Take the initiative and plan a real-life coffee date. You’ll make a difference for yourself and for someone else. 22. Pick and Choose Your Time – Only you can schedule your time productively. If you choose to scroll on Facebook or to stay up late and oversleep in the morning, the results will be an unfocused and unproductive life. Choose and schedule your time carefully and reap the positive benefits. 23. Set Extraordinary Goals – It is good to set extraordinary goals and if you set your sights too high, you may think you are more likely to fail. Look at it this way instead. It’s ok to have one big, extraordinary goal and break it into smaller attainable goals to work towards. Completing these smaller goals will keep you inspired and motivated no matter how long it takes you to reach the final big, extraordinary goal. 24. Grab an Accountability Partner – When you set a new goal, it’s important to let people know about it. It also may be important to obtain an accountability partner. When you know you have to answer to your accountability partner and that others are watching your progress, you will work that much harder, so you don’t disappoint anyone, including yourself. You also have that partner cheering you on from the sidelines. 25. Learn the Power of No – Learn how to say no; while difficult at first, it gets easier with time. Saying no frees you up to do what is necessary for a healthy, productive life. 26. Incorporate Daily Health Practices – Never forget the importance of daily health practices. Keeping fit is your responsibility and it doesn’t have to be sixty hours of cardio or 100 pounds of weightlifting. A simple power walk will suffice but do it daily and stick to it. 27. Pay Attention to What You Eat – You only have one body. How you feed it is up to you. A happy body needs the proper nutrients for brain power and health. Avoid foods that only drag the body down. When you eat right, you feel great. 28. Pay Attention to How You Eat – It’s just as important to pay attention to how you eat as it is to what you eat. Take your time, slow down and eat sitting down. Try not to talk while eating. Take a few minutes to digest after eating. While it is the practice of today’s society to “do lunch,” it’s important to breathe right and eat right for proper digestion. 29. Take a Time Out – Close your eyes and take a few deep breaths a few times a day, even if you have to go out to your car or take a bathroom break. A few minutes of deep breathing and relaxation can reset your mindset for the rest of the day. 30. Get Proper Rest – Lack of sleep will make you feel bad and have negative thoughts. If you’re not getting enough sleep at night, consider taking a power nap during the day. Even 15 minutes can reset your mood, creativity and your focus. Set your alarm for 15 minutes and watch how much more energized you will feel afterward. Bonus Tip - Drink a glass of water before bedtime to hydrate your body and help it flush toxins. Drink another glass first thing in the morning before eating or drinking anything else to help kick-start your organs. Everyone wants to be the best they can be. By following and most importantly practicing some or all of these tips over time you are well on your way to a more balanced, focused, energized life. When you feel balanced, you’ll feel better about yourself and everything else around you. Be sure to share the tips you will begin to practice this week in the comments below. We started walking in 2017 to help reduce stress during a difficult time and absolutely enjoy getting out for a walk every morning. What we know for sure is that walking outdoors will help improve how you feel, improve your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Introducing our new Digital Products To Help You Live Your Best Life and we invite you to check it out here Commit To Your Fitness Promise This Year We are less than sixty days to the end of 2022. What a year right? Today is the perfect day to start thinking about all those promises you made to yourself for January 1st, 2022. Are you happy with your results this year? Our topic today is 3 Simple Ideas To Help You Commit To Your Fitness Promise This Year. We want to help you take massive action with the remainder of 2022 so the commitments you made to your fitness promises are well on the way before the New Year.
What we know for sure is every January comes with a sense of renewal for many people. A common theme amongst individuals is to create a resolution involving things they would like to change or achieve in the coming 365 days. One of the more common promises involves fitness. Whether it be to simply improve overall physical appearance, get healthier or maybe to become stronger, a vast amount of people make their resolutions around some facet of physical fitness. Sadly, the majority of New Year’s resolutions fail. The red-hot motivation felt in late December to mid January begins to wane and by February, people find themselves at the same place they were the year before. New Year's fitness goals are prone to not being fulfilled by the majority of those that make them. If you’ve ever spent much time in a gym, you know the routine. For the entire month of January, there is often a line at every piece of equipment in the building. The local fitness facility begins to resemble Times Square. Advertisements flood the media with discount gym membership rates, dietary supplements and all sorts of shiny new pieces of equipment promising to transform your body in a short amount of time. Today, we are going to share a few ideas that will inspire you to fulfill your fitness goals this year and well into the New Year. If you can set yourself apart from the statistics, you will undoubtedly thank yourself for taking action and allowing yourself to commit to your fitness promise this year. 1. Allow Yourself To Keep Things Simple When beginning on a new fitness journey, it is so easy to become overwhelmed. Considering which workout routine to start, what foods to eat, even the outfit to wear to the gym can get in the way of your overall goal. Fitness, as well as life in general, is best to allow yourself to keep it simple. The best workout is the one you will stick to, period. Similarly, your nutrition should not be rocket science. You know what foods are good for you and what is junk. The biggest determining factor pertaining to your success in fitness is consistency. Beginning with a simple walking practice is a powerful way to start your fitness practice. We wrote about getting started with a walking practice here https://www.wendybottrell.com/blog/how-to-easily-incorporate-more-walking-into-your-day and https://www.wendybottrell.com/blog/4-wonderful-benefits-of-walking-every-morning-for-your-best-life 2. Set Goals That Inspire You The media does a remarkable job of making drastic body transformations seem like an overnight process. We are constantly bombarded with images and television commercials promising that if you buy their equipment or take a certain supplement, you will look identical to the models used to promote these products. Even more comical is the timeframes reported by these advertisements. How many times have you heard, “In just 15 minutes per day, 3 times per week, you will finally have those six-pack abs?” This is all nonsense, as physical changes to your physique do not work this way. Fitness is about creating a new a lifestyle for yourself. Be sure that the goals you set inspire you and make your heart sing. As you begin your journey, it is critical to realize that while you WILL see progress, it doesn’t happen overnight. Therefore, instead of planning on going to the gym 7 days per week and eating nothing but rice and chicken from a Tupperware container, set goals that you can commit to and practice daily. Start small, like holding yourself accountable to 3 workouts per week and avoiding your favorite late-night junk food. 3. Develop A Strong “WHY” As we have already discussed, fitness is about making moving well a lifestyle change and consistency. Remember this, the incredible sense of inspiration and enthusiasm you feel at the start WILL come and go. If your only goal to work out is to “look better,” there are going to be a lot of days in which that is simply not enough. We wrote about how to Implement The 5 Whys Method To Energize Your Best Life here - https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life If you are going to stick to your fitness goals this year, developing YOUR WHY that is BIG enough to stick it out when the inspiration and motivation cool off, the excitement isn’t there and you’d much rather stay in and watch television instead is MANDATORY. Your “WHY” has to be unique to you. Find whatever that is and use it to push through the hard days! We started walking in 2017 to help reduce stress during a difficult time and absolutely enjoy getting out for a walk every morning. What we know for sure is that walking outdoors will help improve how you feel, improve your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Practice Grabbing Alone TimeToday we want to share a video with you about the idea that it’s not crazy to practice grabbing alone time during the workday. You might be surprised and thinking alone Time during the workday. Sounds kind of crazy, doesn’t it?
Not so. In fact, Alone Time during the workday isn’t just possible, it’s necessary for your sanity and health sometimes. Especially if you find yourself in high-stress situations. Let’s look at some ways you can grab the Alone Time you so desperately need so you can keep your calm even when things around you feel at their most chaotic. Grab Lunch Frequently, we get into the mindset that we need to network during our lunch hours. If you’re having a stressful day, forget this idea. One day having lunch by yourself isn’t going to hurt the future of your job. Eat at your desk, or better yet, take yourself somewhere lovely for lunch that your coworkers aren’t likely to go to so you can get a little time over something yummy. Schedule an Appointment How is your boss about asking what kind of appointments you’re taking? If you’re really getting frazzled and have a little freedom in this regard, schedule a break some afternoon, which gets you out of the office. OK, so maybe you’re taking advantage of a situation that is designed for a medical necessity, but a mental health break can be every bit as important as a trip to the doctor or dentist. And no one needs to know you used your break for a mani-pedi but you. Retreat Some workplaces have quiet zones where you can take a break if you need to. Take advantage of this feature when you need to. Even being able to go into an empty conference room and close your eyes for a few minutes can do wonders to restore your equilibrium. Take a Walk Got a few minutes for a break? Rather than heading for the breakroom for a stale donut, head outside for a short walk. The fresh air will do wonders for your mood. Be sure to keep a comfy pair of shoes at work and take advantage of getting out for a walk as often as possible. The benefits of walking are many and we shared some ideas here - Walking For Your Best Healthy Life - https://www.wendybottrell.com/blog/walking-for-your-best-healthy-life and How to Relieve Stress with Walking - https://www.wendybottrell.com/blog/how-to-relieve-stress-with-walking Find Something Furry Some offices have pretty loose policies regarding pets. If someone has brought their dog to work, offer to take it for a walk or, at the very least, ask if you can spend a few minutes in canine snuggle time. Studies have shown pets can be really helpful in calming us down when we need them. The idea when practicing Alone Time is to do it intentionally. You’re never going to find the time for yourself by accident, you have to look for it. And while petting a dog might not be technically alone time, it counts if it gets you out of the busy workday world and somewhere else mentally even for just a moment. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Find Unwavering Belief In YourselfToday we have a video post to help you find unwavering belief in yourself with these 7 simple practices. “Flow through obstacles like a strong river gushing through the rocks.” ― Hiral Nagda So, how do you get back your unwavering belief in yourself when you need it? Try one of these techniques:
So long as you don't quit, unwavering self-belief will be inevitable. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments or questions below. Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Benefits Of Journaling For Self Care We believe there are many reasons to include journaling in your daily practices. Today we are sharing ideas to help you discover the powerful benefits of journaling for self care. Be sure to share any ideas, comments, or questions below this post. Over the past year, I have developed the daily practice of putting pen to paper in my writing practice each morning. In my experience, this daily morning writing has been invaluable to my personal growth and learning. We have a blog post here - Are There Benefits of Writing In A Self-Care Journal? – Go here - https://youtu.be/tRMvNoD495c and Why You Must Start a Morning Routine For Your Best Life – Go here - https://bit.ly/3gMGiJ1 What we have learned is that one of the most powerful self-care steps you can take is to embrace the art of journaling. You might feel like dismissing this, but before you do, take a look at a few ideas. Studies have shown: • People who journal experience better moods. • Journaling helps to reduce stress. • Regular journaling is an effective tool to fight depression and anxiety. • People who journal don’t get sick as often. • Journaling can even help people to fight diseases, including cancer, AIDS, and asthma. • Healing from medical procedures occurs faster in people who journal as opposed to those who don’t. Learn more here - https://www.healthline.com/health/benefits-of-journaling To help you begin your daily journaling practice here are a few journal idea prompts to help you get started: • How do your daily routines change with the seasons? • Write down 3-5 personal goals for the season. • Write down 3-5 professional goals for the season. • Describe your health practices. • Describe your fitness practices. • Describe your self-care routine. • How has your physical health been lately? • How can you improve your daily habits? • What are you most grateful for? • What is bringing you clarity at this time in your life? Wow, seems very powerful, doesn’t it? The good news is, there is no one-size-fits-all kind of journaling you must do in order to reap those benefits. You can journal in a variety of ways depending on your likes and needs. For example - We’ve created The Gratitude Exercise Workbook & Video Training and it is available for purchase here: Today I Expect To Live Well "Gratitude turns what we have into enough and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of your past, brings peace for today, and creates a vision for tomorrow." - Melody Beattie Share any ideas, questions, or comments below. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Begin A Journaling Practice Today Almost a year ago we were introduced to the idea of morning writing by Julia Cameron. The title of the book is The Artist’s Way A Spiritual Path to Higher Creativity. This is a wonderful book and as soon as I read the idea of morning writing I was all in. It is almost a year of my morning writing practice and I look forward to doing it each morning. Today we have Two Awesome And Super Simple Ways to Begin A Journaling Practice Today The idea I learned from the book is every morning I would put pen to paper and write three pages of my thoughts, and feelings and work out life situations as they come to me. There hasn't been one morning that I haven’t enjoyed this practice and why I want to share with you the idea of writing each morning/day for your best life. One of the things that put people off when it comes to writing/journaling is simply getting started. How do I know this? I know because I’ve heard the benefits of journaling for years and just didn’t take action on it. We are all different as to why we begin journaling and You might not feel comfortable just sitting down on a blank piece of paper with a pen in hand. That's okay, and it's completely normal. All new activities come with a learning curve. Just think of something you're now good at, but that took you some time to feel comfortable with. Writing in your journal follows that same concept. It will feel strange at first. Eventually, you'll get good at it. It will become comfortable and enjoyable. Journaling is a practice. That means it's something you must do on a regular basis in order to gain the most benefits. There are no right or wrong ways to journal. What matters is that you get something from the exercise. There are tons of ways you can use a journal, depending on your end goal. Journaling can help you to gain personal insight, figure out a problem, clarify your goals, increase your creativity, and more. For now, let's not put too much thought into the end result. What matters most is just getting started. I'll give you two awesome and simple ways to begin journaling. You can pick one, or even both, to start practicing on your own. These are both straightforward and simple. Plan Your Day One way you might want to use your journal is as a daily planner and motivator. An easy exercise is to determine three goals you have for yourself each day, write about them, and then allow yourself to find ways to make them happen as you go about your daily schedule. This is a great way to start your morning. It gets the creative juices flowing and puts you in a positive and focused mindset. Find some quiet time first thing in the morning and write down just three goals you'd like to accomplish for the day. They can be work-related, health, fitness or personal, and they don't have to be major or extraordinary. Once you start to tick these items off your list, you'll be motivated to continue the exercise. Assess Your Day Another awesome writing exercise to start out with is to simply re-cap your day by writing down three things that went well that day. You could modify this one a bit by writing three significant things that happened during the day or simply writing a quick paragraph about how your day went. Whichever you choose, this assessment can help you to process the day's events and provide material for the next day's list of goals. There you have it - just two awesome and simple ways to begin journaling. Give them a try and see if that doesn't help to get your creative juices flowing. I know this is exactly what I have experienced. At the very least, you'll get a sense of what this whole journaling thing is all about. Awesome and simple, right? I use the simple idea of writing 3 pages each morning in my journaling time that I have been doing for the last year. One of the ways I have found to be beneficial is to find journaling prompts. You can use the journaling prompts to inspire you for your own journal. Do a search online as there are frequent updates. Here is a few journal idea prompts to help you get started:
Share any ideas, questions or comments below. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com We have a new Digital Products page here - please check it out Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Journaling Your Way To Massive Action Success Have you heard? Journaling is not just for young people! In fact, journaling can be a powerful practice in your get-it-done toolbox, and it’s easy to do. You can and must put all kinds of things in a goal journal, not just your thoughts and feelings on a given day. Today we want to share 8 excellent ideas for journaling your way to massive action success for your best health and fitness life.
Journaling is simply one way of tracking your actions and successes, and yes, even your setbacks and failures. It also keeps your goal right in front of your face, so you keep on top of taking action steps each and every day. It keeps all your ideas and revelations in one place so you can go back and review them whenever you want. For example, if you are having trouble getting motivated one day because you feel like you’ve been working hard, but making little progress, going back into your goal journal is a wonderful way to help you see that all of those little actions really are paying off in a big way. So, what do you want to keep in your goal journal? Start with these excellent ideas and add to them as you see fit. 1. Detailed goal--Write down your exact goal in as much detail as possible. Describe it in a way that makes you feel excited about what your life will be like when you achieve your objective. 2. Your Why--Your Why is the big reason why you want to reach the goal you have defined for yourself. It’s the reason you are willing to take the massive action steps needed to change your life for the better. We wrote about finding your WHY here and you might find in helpful in this powerful tool for you https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life 3. Massive action plans and schedule--When you make the plan for how you will go about reaching your goal, write it here. Writing it down is important so that you can track your efforts so you can see what actions are creating the most results. 4. Brain dumps--A brain dump is just a list of actions that you need to take in no particular order. Sometimes all the tasks you need to take build up in your head, making you confused about where you should start and what you should do next. 5. Prioritize--After you do a brain dump, organize the tasks into a priority list and add them to your daily and weekly to-do lists. 6. Daily to-do list--Write out your to-do lists here so they are always handy. 7. Aha’s--As you take massive action, you will have inspiration or aha moments when something becomes clear. Capture those ideas here so that you can refer to them later when you are ready to put them into action. 8. Journal entries--Yes, you will actually journal. Sometimes there’s nothing better than stream-of-consciousness writing to help you solve a problem or get your worries off your chest. It’s a therapeutic and inspirational way to work. Excellent ideas, right? I use all these ideas in my morning journaling time that I have been doing for the last year. Prior to this everyday writing, I had challenges staying consistent. One of the ways I have found to be beneficial is to find journaling prompts. You can use the journaling prompts to inspire you for your own journal. Do a search online as there are frequent updates. Click here for one example of health and fitness prompts: https://www.hodgeonrepeat.com/health-and-fitness-journal-prompts/ And here https://witanddelight.com/2020/03/20-journaling-prompts-i-swear-by-to-get-you-out-of-your-head/ for more ideas. Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Be sure to get in touch with us and let us know how we can help you. Check out our new digital products website here 4 Benefits Of A Daily Morning Walk Today we want to share ideas on the wonderful benefits of walking every morning. You see this is a fitness habit I began over 5 years ago and find it to be one of the best things I have done for myself.
As a fitness coach my one best piece of advise if you are just starting a new fitness practice and unsure of where to begin would be to start a walking practice. Today we will give you some ideas of why we feel getting out for a morning walk is a good place to begin. A common question people ask when they are considering starting a new exercise routine is when the best time to workout would be. If you are choosing to practice walking as a way to begin to exercise, there are definitely some unique benefits to doing it in the morning. It Is A Wonderful Way To Begin The Day There are many benefits to getting out for a morning walk and one that I feel is the best is I feel great walking in the morning and when I am done. Get your walk done in the morning, and the rest of your day’s schedule is completely up to you. The hardest part might be getting up a little earlier in the morning than you normally would, however you get used to this in time, at least this has been my experience. What you get back is the ability to do your workout first thing in the morning, feel great and not have to worry about it for the rest of the day. If you are someone who tends to get anxious when you have a lot of things to do during the day, and tend to dread some of them, then this is going to be especially beneficial for you. It Boosts Your Energy for the Entire Day Another reason to walk in the morning is to get a boost of natural energy in the morning, that can even prevent you from needing caffeine. It can seem counterintuitive, since you are getting energy by exerting energy, but trust me, it works! Once you get moving and finish your walk, then take a shower and get ready for the day, suddenly you have so much energy. You tend to get more done, are much more productive, and just feel better. Between the boost in energy and better mood, you just might want to add walking to your daily morning practice. Enhanced Sleep Getting out for a morning walk can enhance the benefits of melatonin, a hormone that naturally induces sleep and can facilitate falling asleep. A morning walk is not only a fantastic way to catch up with friends or enjoy the dawn, but it may also help your circadian rhythm, which enhances your sleep cycle and encourages a restful night's sleep, by exposing you to the morning sun. A restful night's sleep has the effect of enhancing your daytime alertness and vitality. We found an interesting article with more info on the benefits of walking here https://www.healthline.com/health/morning-walking-benefits#creativity It Helps to Improve Your Mood If you tend to be a little grumpy in the morning, you can become a more happy and cheerful person simply by getting outdoors and moving well in the morning. Not only does it give you an energy boost, but it helps you to feel better as well. Don’t skip exercise on mornings where you are angry or frustrated – make it a habit to get out for a walk every morning, work toward a goal of at least 20 – 30 minutes each day. It is the best thing you can do for yourself every day and especially when you aren’t feeling your best. At least this has been our experience over the past 5 years of walking each morning. More ideas to help you get started walking outdoors in our article here https://www.wendybottrell.com/blog/walking-challenge-tip-why-do-you-want-to-take-your-walk-outdoors What we know for sure is that walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Find more about us at https://wendybottrell.com Check out our resource page here Hike In Nature For Your Fit Life According to Brendon Burchard “the research is conclusive – "you need to exercise, a lot” We know today that exercise improves learning, decreases stress, and stress is a killer of mental performance. We also know that exercise increases energy and enables you to perform tasks faster and more efficiently. Getting fit and staying fit are an important aspect of living well. It is known today that two thirds of the American population is obese, 20% of Americans don’t even get the minimum aerobic and muscle/strength training activity recommended by the CDC. OK, now don't let these numbers frighten you off before you even begin. We know that exercise and moving well is important and if that simple idea is something you agree with start where you are. You've heard the saying that "inch by inch it's a cinch, right? Start there. Today we want to share an idea with you to help you move more and move well for your best life. Stay Inspired to Move More & Move Well! Are you having a hard time staying inspired on your journey to get fit? The good news is, there are several small things you can do every day to help keep you in motion and off your couch. And if you practice this idea, you’ll likely be pleased with how much you will have achieved in a short period of time. Swap Your TV Binge Time for A Hike in Nature We enjoy getting out of the city and taking a hike in nature as often as we can. It is a fantastic way to switch up your Saturday by planning a hike somewhere nearby instead of spending it on your couch binging on the latest TV or Netflix series. Invite a friend or consider taking your furry companion with you on the outing as well.Truly there is nothing more enjoyable and rejuventating as being out in nature for a couple of hours hiking. We wrote about the walking benefits of getting outdoors here https://www.wendybottrell.com/blog/how-walking-benefits-your-health-and-fitness Learn more about the benefits of hiking in nature here Challenge for you – use this idea of hiking in nature over the next 12 months to begin to get in the best shape of your life. Make Improving how you move daily a priority and a commitment for you Take daily action on your commitment Stay inspired through your daily actions for your best fit life “Sometimes the fastest way to get back in the game is to expect something from yourself again.” – Brendon Burchard Share any ideas, comments, or questions below Let us know how we can help you You can read our full blog post - 30 Ideas To Stay Inspired and Help You Get Fit For Your Best Life - https://www.wendybottrell.com/blog/30-ideas-to-stay-inspired-and-help-you-get-fit-for-your-best-life Please Like & Share – We would appreciate it as it helps more people see our content We Invite You to Subscribe and Be Sure to Hit The Notification Bell To See Our Latest Content Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  We are passionate about getting fit and staying fit. It is an important aspect of living well. Today we want to share 30 ideas to stay inspired and help you get fit for your best life. Many of these ideas come from our own daily fitness practice and yet some of these ideas are on the list for us to do. The message today is simply that it is important to move more and move well. Be sure to share any ideas, comments or questions below. Stay Inspired! Are you having a hard time staying inspired on your journey to get fit? The good news is, there are are number of small things you can do each and every day to help keep you in motion and off your couch. And if you practice the full thirty ideas, you’ll likely be pleased with how much you will have achieved in a short period of time. Stay Inspired – 3o Ideas to Help You Get Fit Walk to Dinner Although Uber EATS or Post Mates may be very convenient, take a night to put your phone down and walk to get dinner at a restaurant nearby instead. You could even make it an adventure by eating your dinner as a picnic in a park on your way back. Take A Walk After Dinner After you finish eating, have the entire family take a walk around the block or neighborhood with you instead of parking yourselves in front of the TV. You’ll likely have fun, and this will help your food digest as well. Swap Your Netflix Binge for A Hike Switch up your Saturday by planning a hike somewhere nearby instead of spending it on your couch binging on the latest Netflix series. Invite a friend or consider taking your furry companion with you on the outing as well. Take The Dog for An Extra Walk Chances are that your dog is always down for more exercise. So why not treat him and take him for an extra walk just for fun? You could also take your furry companion to the dog park for a fun evening of socialization for him—and likely for you as well. Enroll In A Yoga Class Lots of yoga studios offer evening classes, and a number of them will offer specials for new students, so drop into your local yoga studio one day after work and try your hand at some stretching and strengthening exercises. Plant A Garden Not only are gardens beautiful, but they also help keep you active and help you move well. Even if you only have a small area, consider planting a few plants or flowers to keep you busy. Then don’t forget to check up on them on a frequent, or even daily basis. Rearrange the Furniture How long has it been since your furniture has been rearranged? Probably awhile. Take this opportunity to get off the couch and move it somewhere else. Who knows, you might like the view better from another angle anyways. Listen to Audio Books While on The Treadmill Use your treadmill time for learning by listening to audio books or podcasts. This can definitely be inspiring if you choose to listen to ideas that lift you up and help you grow personally. Do The Yard Work You’ve Been Putting Off If your lawn needs to be mowed, raked, or the weeds need pulled, it’s time to stop putting it off and do it! Yard work will not only get your heart pumping, but it will also help your yard to look better as well. If you live in an area with lots of snow, during the next snow fall get out and shovel your walk, and maybe even a neighbors walk as well! Window Shop at The Mall Stop online shopping and instead head to the mall next time you have something you need to buy. Then instead of making a beeline for your favorite store, take the time to walk around the whole mall and step in a few different, maybe even new, stores. You might just find a hidden gem you wouldn’t have noticed otherwise. Play Frisbee in The Park Whether you have kids or a dog, frisbee in the park can be an easy sell. Or if you have friends who want to meet up for an afternoon lunch, see if they’d rather play a little frisbee instead! Take A Dance Class This is one of my favourite ideas. Is there a ballroom dance you’ve always wanted to learn? Or have you thought about maybe trying Zumba? Now’s the time. Look around for a local teacher or studio which offers the dance you want to learn and give it a shot! Dancing is a wonderful form of exercise; it is always great for the brain to learn something new and well dancing is a lot of fun. Water Balloon Battle If it’s warm enough, consider a water balloon battle on the front lawn. You’ll get your heart going and have lots of competitive fun while you’re at it! Jump Some Rope Grab that old jump rope you have laying around in the garage and begin jumping rope for a few minutes. Harder than you thought right? If you don’t have a jump rope, a hula hoop can be fun as well. Try Orienteering Orienteering, if you haven’t heard of it, is the sport of navigation, and it’s easy to get started in as all you need is a compass! Lots of places have orienteering groups you can join, or you can also download an orienteering guide online to get you started. “Orienteering is the sport of navigation, using a highly detailed map. Whether you’re an experienced hiker, competitive runner, or just a family or group out for an activity in a park, this sport helps you improve your navigation each time.” (Learn more https://orienteeringusa.org/explore/what-is-orienteering/ ) Deep Clean Your House Did you know deep cleaning your house helps burn calories? Well, it’s does! So instead of saying you’ll get to it tomorrow, consider deep cleaning something such as your fridge, or maybe even the garage today instead of hanging out on the couch. Have An Active Game Night Host a new version of game night where you play only active games. Charades and Twister are both good options, but don’t be afraid to host a different, more active, version of your favorite game. For example, you could play Settlers of Catan but before a person can build a settlement, they have to do 5 jumping jacks or 5 push-ups—whatever you can think of, sky is the limit! Go For A Bike Ride This is another activity which is good for the whole family. Have everyone grab their bikes for a ride around the block after dinner or consider biking somewhere for a special afternoon or after dinner treat. Take Your Children to The Park or Playground If you’re having a challenge getting off the couch and moving more, your kids probably are too! Instead of spending Saturday in front of the TV, consider an outing to the park or playground. Maybe see if your kids have any friends who want to join as well. Rent A Canoe or Kayak For The Afternoon Now this one only works if you live near a body of water such as a lake but consider seeing about the cost to rent a canoe or kayak for the afternoon. A number of places charge really affordable hourly rates, and this is another activity which can be fun for the whole family (or as a date idea!). And if you’ve never canoed before, it is quite the adventure in teamwork! Embark on A Stargazing Adventure If you live in the city, it’s likely you never truly get to see the stars without the interference of the light from the nearby buildings. So, when it gets dark, take a drive to somewhere just outside of civilization and take some time enjoying the stars. Download a stargazing app before you go and make it a game to see who can walk around and find the most constellations. Take A Photography Walk Grab your phone or camera and head for a walk with the intention of taking pictures. You can look up a specific photo scavenger hunt from online (https://www.scavengerhunt.com/discover/photo-scavenger-hunt/ ), or just see what you can find which looks interesting. Head to a park and take pictures of flowers and birds that you may see or take some pictures of buildings in your town from a new perspective, who knows, you could end up in the next issue of National Geographic. Walk Around Somewhere in Town You Haven’t Been Before Lots of people live in a city of which they’ve only explored part of. Make it a point to go somewhere in your town that you haven’t checked out before and spend some time walking around in that area. You never know what you may find! Make Commercial Breaks High Intensity Work Outs If there is something you must absolutely watch on TV, make your commercial breaks 4-minute-high intensity work outs. You can come up with these yourself, or look up examples online, but either way you should be pushing yourself to your physical limits on these commercial breaks and only resting when your show is on. We use and recommend Turbulence Training 2.0 - https://bit.ly/3g78Hqc Make Your Phone Calls Active Walking outdoors will help improve your brain power and definitely helps you to move your body well. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. So, instead of sitting on the couch while you talk on the phone, head outside for a nature walk, walk on the treadmill, or lift a few light weights with the hand that isn’t holding the phone. No matter what you decide on, make the commitment to transform your phone calls into time which you spend being active. Do Lunges While You Wait For Your Food To Cook We believe cooking your meals with real food in your own kitchen is one of the best practices you can be in to live your best life. Instead of standing there waiting for the water to boil or a microwaved cooked meal learn to make your own real food and consider doing lunges around the kitchen or squats by the counter while the food is in the oven! You can even challenge yourself and see how long you can do jumping jacks, or maybe even slip in one of those 4-minute-high intensity workouts you used for your commercial breaks https://bit.ly/3g78Hqc . Build An Obstacle Course Build yourself an obstacle course of things to jump over, roll under, and weave in between. This will be something which is a workout, but much more fun than running. You can do this indoors or outdoors, whichever is easiest in your climate. And if you have kids, you can always play the floor is lava, which is basically the same concept. Build New Furniture Or Decorations Do you have that one part of your house you’ve always wanted to switch up? Now’s the time. Build that new shelf or side table. Or look up some ideas on Pinterest and then try constructing your own decorations. Then you’ll not only have left the couch, but you’ll also have a fresh look to your home. Dance While You Do Chores Nobody likes doing chores, but you can make them more fun by cranking up the tunes and making it an all-out dance party! And if you have kids, this plan could make them more willing to do chores in the first place. Help A Neighbor with Their Yard Or Pet Now that you’ve been practicing moving well and getting fit, it’s time to consider helping an elderly neighbor who may not be physically able to get off their couch. Offer to do yard work or walk their dog who may often cooped up inside. Sometimes even just asking if they need assistance with basic household chores can be a huge help. Although it may seem difficult to get up off the couch and get moving, chances are you will have fun when you do. So, stop delaying and start practicing today! Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here Keep Your Fitness Momentum This Fall We are beginning to see the hot summer days moves into the cooler days of fall, and it is important to keep up the momentum when it comes to your fitness practice. As the weather outside changes, which depending on where you live, might mean you can finally avoid the intense heat, or you may need to move workouts indoors if it has gotten too chilly.
It is also may be a great time to change your focus on more gentler forms of movement. No matter what now is the time to keep your fitness momentum. Ideas To Keep Your Fitness Momentum Take Advantage of Beautiful Fall Days To start with, take advantage of the fall days that are warm or cool, without extreme cold or hot weather. This is when you are getting outside and exercising in nature is the perfect opportunity. There are many ways to exercise outdoors, including walking, hiking, riding a bicycle, taking your dogs for a walk, going to a nearby lake or beach. You can also head to a park near you to do some outdoor exercises alone or with your kids. Many parks also include equipment to help with push-ups and conditioning. Practice New Forms of Outdoor Exercise Similarly, there might be some forms of movement outside that you never considered before. Maybe you are familiar with cycling or walking, but you don’t have much experience with hiking. This is a great time to try something new and explore what other forms of movement you enjoy. You might have assumed you wouldn’t like tai-chi, but then fell in love with the benefits. Maybe you are more of a gym person but find that running outside is really healing to you. Consider Heading to the Gym As we get further into fall and the temperatures begin to drop more rapidly, it is a good time to renew your gym membership and use some gym equipment. This allows you to still get in a good workout without worrying about the weather conditions. A major benefit to the gym is that you have access to all the equipment you could possibly need. You might even make some new friends. Experiment with Home Workouts While there are many different forms of movement you can do at home, fall is ideal for conditioning and gentle movement. It is a time when you slow down, enjoy more rest, and treat your body with care. This means focusing more on stretching, yoga, and gentle conditioning workouts. Maybe you start practicing yoga or Pilates in the morning, or you enjoy an afternoon stroll with your spouse. We purchased a mini trampoline a number of years ago and use it on a regular basis during the winter season when we don’t get outdoors for a morning walk. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here Bring Self-Improvement With These 5 Simple Steps Way back in 2020 we wrote a blog post to help you and the title is How To Make Big Changes By Tiny Steps (you can read that post here - https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps When we are curious about who we truly are and use simple steps to make change we begin to live our best lives. “Inch by inch, life's a cinch. Yard by yard, life's hard.” ― John Bytheway Let’s start by acknowledging that we’re fantastic just the way we are! Everything you’ve done and everything you are makes you you, which is a terrific individual! That said, we must be honest with ourselves and say that there are things we’d like to see change. This is simply a part of living your best life, right? Maybe it’s how you deal with challenges or what you do when confronted with a disrespectful colleague. Or maybe it is about getting on track to improve your health and fitness each day. These little habits or tendencies may not only be frustrating, but they could also be standing in the way of you getting an awesome promotion or living your best healthy life each and every day. So, why let them? Here are five simple steps to bring self-improvement and feeling phenomenal about yourself. Check it out and be sure to share any questions, ideas or comments below this post. 1. Get to Know You We take for granted that we know what we want. But unfortunately, no one teaches us how to determine our likes and dislikes, hopes and dreams. And it can take years until we actually know who we are. One of the most important steps of self-improvement is understanding yourself. So, now is the time to get curious about what makes you who you are. Once you become familiar with all the layers, you can start making the changes you want to see improvement in. Look at yourself objectively and ask yourself these questions:
2. Sleep Well Sleep is the forgotten Pillar of Wellness. If you’re a night owl or just like partying, this will be a simple step to change. We’re not suggesting you stop socializing or living your life however taking some time to focus on getting consistent with your sleep will be important. I’ve heard it said that if people would just get to bed earlier and have better sleep most illness would simply disappear. This is how vital sleeping well is to your best healthy life. According to the Sleep Foundation, the average adult needs between 7–9 hours of sleep each night. Getting that quality sleep will help you wake up fresh, energized, and ready to embark on a new day. Besides keeping you focused and alert, good sleep boosts your immune system, reduces stress, and helps you maintain your weight. In addition, sleep can lower the risk of chronic diseases, such as heart disease and Type-2 diabetes. 3. Exercise Well Your physical well-being has a direct impact on your mental and emotional state . Therefore, being healthy is important to living a high-quality lifestyle and not fearing what needs to be changed or improved. More importantly, through regular exercise and eating healthy foods, you fuel your body and mind. So, you stop aching all over and start feeling energized. You can go up a flight of stairs without feeling like your heart is about to pop out of your chest. Walking becomes your new mode of transportation, and your clothes look better than ever on you. Combined, these things factor in on how you feel about yourself. When you look good, your self-esteem gets a nice boost. You become more confident to try new things or meet new people. 4. Stay Curious Make a habit of learning something new each day for the rest of your life. Being exposed to new ways of thinking and doing has the power of changing the quality of your thoughts. You get to see things from a different perspective, which gives you insight into new information. As a result, you can start changing how you live for the better. Being curious doesn’t always have to be for young, eager children. You can do the same thing at any age to help you stay alert and active. After all, if we’re not learning and growing, then we’re dying. Check out some ways to keep learning at any age:
5. Celebrate Your Successes No one knows about celebrating successes perhaps better than Nelson Mandela. He said, “Remember to celebrate milestones as you prepare for the road ahead.” Make a habit of recognizing your hard work and accomplishments and the sacrifices you made to get there. Be proud of your progress and how you feel about everything you’ve learned in the process. When you look back and know what you’re capable of achieving, you get a fresh insight into what needs to be tweaked for the next challenge. Then, you can make changes where needed to keep moving forward and improving day by day! Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Be sure to get in touch with us and let us know how we can help you  Healthy Habits To Live A Balanced Life We believe that by allowing yourself to practice these 3 simple healthy habits to help you live a balanced life. We have been practising these habits for years now and know that they are worth focusing on for your best life. Don’t feel overwhelmed if you aren’t sure where to start. All it really takes for a properly balanced life that makes you feel happy, joyful, healthy, and productive, is to add some simple daily habits to your routine. This is a simple change to make in your life, and it is one you can go about gradually so you don’t feel intimidated by too many changes all at once. You see we believe that taking tiny steps to change gives you big WINS in your life. Allowing yourself to WIN helps you win at the game of life, right? Here are 3 simple healthy habits you can add to your daily practice that help you live a balanced life: Drink Your Water Each Day This must not surprise you a little bit since we have written about drinking water as a pillar of health and wellness. But if you struggle drinking enough water, here are some tips to make sure you are staying hydrated: Flavor your water – You don’t have to drink only plain water to get the effects of being more hydrated. Feel free to flavor your water by infusing it with fruit and herbs for example. The definition of water that I learned is clear- colourless – odorless – tasteless. If you are not in the habit of drinking water daily, then start where you are and set your goal at drinking just water once you are able to. How much water? Drink half your body weight in ounces. So if you are 100lbs then drink half or 50 ounces of water or about 6-7 glasses of water per day. The simplest way to do this is to drink a glass of water when you get up in the morning, a glass of water before each meal you eat and if you snack before you have a snack and 2 glasses of water during your exercise/workout and a glass of water before you go to bed. This is the best way to begin getting in the good habit of drinking water. Ideas To Help You Get Started Drinking Water Use a fun cup – Water bottles have come a long way! There are hundreds of varieties, including different materials, colors, sizes, patterns, and so much more. You can even get a water bottle with motivational sayings for each water milestone you reach during the day. Add water to your habit tracker – You might enjoy water, but you just don’t think you drink enough. This is where tracking your water comes in handy! If you don’t have a water bottle that shows you how many ounces you have had during the day, the next best thing is to ether use a water tracking app on your phone, or just track with a printed water tracker. Eat water-dense foods – You can also eat more foods that contain a high amount of water, such as lettuce, watermelon, cucumber, tomatoes, zucchini, celery, and apples. Find Ways to Move Your Body That You Enjoy Beyond trying to be on your move more, it is essential to add in some resistance exercise to your daily wellness practice. Many people are in the bad habit of telling themselves they hate exercise. Our beautiful human bodies are meant to move for our best life. With that said, the most important thing a person must do for your overall wellness in mind is to find enjoyable forms of exercise for yourself. Weightlifting and running might be great workouts, but if you feel like you constantly must force yourself to do it, turning it into a daily habit is going to be a lot harder. I think intuitively we all know this, right? Instead, find forms of movement you will enjoy doing, and will give you good workout. For example, you might be someone who prefers kickboxing, or you may like bodyweight exercises to strengthen your muscles, instead of lifting heavier weights. It is up to you how you choose to incorporate exercise into your daily practice. You don’t have to jump on the latest workout trend just because your friends are doing it. Find something you love, and it will be much easier to commit to the practice for you. For me I was fortunate when I was introduced to working out in the gym. I enjoyed it right from the beginning and yet it took me a long time to start. I didn’t have the confidence to walk into the gym by myself and get that gym membership. Then a friend suggested we do it together and I’ve never regretted that decision. The most important thing to think about when deciding what is right for you is to experiment with many different kinds of exercise. Once you have that experience pick one and take the action necessary to make it a good daily habit for you. Eat More Real Organic Foods Cooked In Your Kitchen We have lost the art of cooking real organic foods in our own kitchen for the most part. Cooking has become a lost art. Many have lost the taste for real organic foods because of all the highly processed foods in most people’s diet. If much of the foods you eat are out of a box or a package now is the time to get back to eating and cooking real organic foods. By focusing on adding more real organic whole foods into your life, you will be improving your physical health and wellbeing, without having to be on a “diet” or do anything restrictive. Simply add in more real organic foods to the meals each day. The best idea we have for eating more real organic food cooked in your own kitchen is to find your best cookbook/recipe book and choose 3 recipes. Make a list of the foods you will need for these 3 new recipes, get out to the store, farmers market or find a local farmer to buy fresh organic food and purchase the ingredients. Each day cook at least one meal in your own kitchen. Use 1 of your new recipes and begin the practice of developing the skill of cooking in your own kitchen. Make the 3 recipes until your have learned them inside and out. At this point you have become a skilled chef with those 3 recipes. Now repeat this practice with 3 more new recipes. Over the next year if you keep up this idea you could have quite a range and variety of recipes you are an expert in. You will have become skilled in cooking. Enjoying real organic food right in your own home is the best gift for your health you can give to you and your family. The next best gift is eating that meal with your loved ones around your own kitchen table. Enjoy and let us know if we can help you with this idea. If you don’t have any cookbooks that interest you at this time here is a cookbook we recommend - https://bit.ly/3DdhXp0 The more you choose whole real organic foods picked right from mother earth and prepare meals and snacks at home in your own kitchen, the better you will begin to feel. It is a little more work, but well worth it when you notice how much better you feel. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  Interval Training Tip For Beginners Yesterday we wrote about using exercise as medicine. We shared a study that has shown that many common illnesses can be helped by moving more and moving well. Today we have a fitnes tip to help you. Use this interval training workout for beginners today. Interval Training Tip Run/Walk – This is the best interval training workout for beginners. You can maintain much more time by the high intensity run followed by the low intensity walk than you could with one, long run. You’ll also gain more benefit from the workout. The best way to use this fitness tip as a beginner is to begin walking for fiftenn minutes. This is your warm up. This is a beginner interval workout. Once you are warmed up run for twenty steps. Meaning count each time your foot hits the ground. Once you have done twenty steps, it's time to walk. Walk for 1 minute and repeat four times. You will want to practice this run/walk interval training two times per week. Once you feel that four intervals is becoming easy add an extra interval. Doing interval training two days a week offers great benefits for the whole body. The best way to reap all these benefits is by getting started and staying consistent. It is important to do your warm-up and cool-down in your exercise routines. Warming up ensures that your body is well-prepared beforehand. The cool-downs give your heart the chance to return to its normal rate. If you are looking to add variety to your home workout we use and recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc - We have The Home Workout Revolution System in our fitness tool box because it is a fantastic home workout system for the beginner (Someone just starting an exercise practice) right through to a person looking for a follow along system that will challenge them at all levels of fitness. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Exercise As Medicine For Your Best Life Exercise is often overlooked to have better health and well-being. Today we want to share the simple idea to use exercise as medicine for your best life. Many years ago I learned the idea to use exercise as a lifestyle medicine. I really like that idea. Exercise and fitness can be simple practices that give tremendous benefits long-term. Moving well and moving often is a term I use often because it is so simple. Sometimes us humans make life hard and exercise doesn't have to be hard.
Do you know that exercise has been shown to be a good medicine? There is a study that shows evidence for prescribing exercise as therapy in 26 Chronic Diseases - https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 - this paper has been cited over 2600 times. Here is the Abstract from the link above "This review provides the reader with the up-to-date evidence-based basis for prescribing exercise as medicine in the treatment of 26 different diseases:
We have interpreted the scientific literature and for each disease, we provide the reader with our best advice regarding the optimal type and dose for prescription of exercise." https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 Imagine for a moment if you or a loved one had one of the above health issues and they were prescribe exercise as medicine? How much differently would you look at exercise? How differently might you look at how to use it in your daily life? 86% of people have an exercise deficiency - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/ “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” - Hippocrates Get moving because it matters for your health. There are two different things to think about here. Good Health & Moving for your Fitness: One is movement and that could be walking each day. This is one of the simplest ways to get in a movement as medicine practice and definitely vital for good health. “Walking is man's best medicine” – Hippocrates We wrote an blog post to help you in developing a walking practice here that you might find helpful - https://www.wendybottrell.com/blog/developing-a-walking-practice The other aspect of proper movement is moving for fitness. Being strong for a lifetime. Strong bodies, strong minds is a lifetime intervention plan! “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly” – Hippocrates We wrote a blog post to help you make health and fitness priority one for your best life here that you might find helpful https://www.wendybottrell.com/blog/make-health-and-fitness-priority-one-a-plan-for-your-best-life So, fitness could look like bodyweight exercise, lifting weights, moving kettlebells, or you may enjoy Pilates, gardening, dancing for example. The point of proper movement, exercise, and fitness is consistency! “If there is any deficiency in food and exercise the body will fall sick” – Hippocrates Move Well every day and realize the benefits are accumulated over your lifetime. Figure out a way to make it fun, challenging, empowering and most of all an activity you will do most days of the week. I really enjoy kettlebell training, HIIT training, lifting weights, stretching, going for walks, hikes in nature, riding my bike and find ways to include it in my lifestyle daily. If you are looking for a home workout recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc - We have The Home Workout Revolution System in our fitness tool box because it is a fantastic home workout system for the beginner (Someone just starting an exercise practice) right through to a person looking for a follow along system that will challenge them at all levels of fitness. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here https://forms.aweber.com/form/46/118824146.htm Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Get in touch with us and let us know how we can help you. Handling Negative Emotions For Your Best Day Learning how to develop simple skills for handling negative emotions so you don’t ruin the day are so important for good health and vitality. Yet most people don’t ever learn these skills anywhere when growing up. We don’t always do the right thing. We eat too much. We stay out too late. We make mistakes, break promises, and live a life that isn’t always in keeping with our values or our goals. We wrote an article How Your Core Values Guide You To Live Your Best Life that you might find helpful here https://www.wendybottrell.com/blog/how-your-core-values-guide-you-to-live-your-best-life
All of this leads to negative emotions: guilt, shame, even anger come creeping in to derail your attempts to get back on track. How can you handle these kinds of negative emotions without letting it ruin your day? We start by looking at three ways you have used to handle it and then move on to one technique you should be using all the time. Avoiding the Emotion Don’t we love pretending we can make the emotions go away? We bury them, suppress them, explain them away, sometimes even turning to things like drugs or alcohol just to make them stop. The problem? Anytime you’re avoiding something because of negative emotions, you’re letting the emotion control you. The better solution? Give yourself room to understand it, and deal with the underlying cause. Allow yourself to sit with the emotion. Don’t resist it. You’ve heard the saying - “What you resist, will persist. Because when you resist, you are directing negative energy towards what you are resisting and when doing so, you make it harder for the problem to get resolved. Pay attention to your body, when you are struggling with something, you are not letting things flow. You are blocking the flow of energy coming to you and out of you. Resistance is created by our limiting beliefs or fears. By our opinion of how something or someone should be. Learn to let go of the fears and limiting beliefs and trust, have faith that the universe is always working towards what’s best for you. Do you feel when you are in resistance? What do you do to let that go? 👇✨ #BobProctor #UniversalLaws #LawOfAttraction” Check it out here Pretending the Emotion is Not There This coping mechanism is a little different. You fall into it by denying you ever felt the negative emotion in the first place. Here the problem is, the more you deny an emotion, the more it grows until it can’t be ignored any longer. Your solution, this time, is simple. Acknowledge the emotion. Accept it for what it is and let it fade on its own. Becoming the Emotion Sometimes the negative emotion is so powerful it becomes part of who you are. At some point, you might even start taking a certain amount of pride in it. You start saying, “Well, I’m just a mad person” or even bragging about how worse off you are than anyone else. Now you’ve become the emotion. The solution? Let the feelings process. Journal, talk to a friend, whatever you must to do, do it, to let the emotion move on. Pro tip? Start encouraging positive emotions, allowing them to come in and replace the negative. Learn Learning the lessons of your emotions is perhaps the strongest technique of all. When you realize negative emotions are useful in your life and are there to teach you about yourself, doors start opening. You begin to see different possibilities. Feelings as educational tools have no power to control you at all, but conversely, have the power to change you in very positive ways. Like when you’re feeling angry about injustice, and you use this anger to create positive change in the world. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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