The Power of Momentum In Your Small Daily Actions We have written about taking tiny steps for bit results before and you can read that post here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps. Today it is our intention to share with you 10 Simple Reasons For Small Daily Actions Toward Your Health and Fitness Goals.
No matter what age or stage of life you're in, it's never too late to start taking small daily actions to improve your health and fitness. Whether you're just starting out or looking to make a change, taking small steps can lead to big results over time. To create big results over time it is so important to take small daily actions to get to where you want to go on your journey rather than one huge action occasionally. The challenge for many people is doing small daily actions may feel unimpressive if we aren’t really understanding the power of what we are actually doing. There is power in you creating momentum and yet to realize the power you must do the small daily consistent actions to see your intended results. If this isn’t happening for you it is because you are starting at the beginning all the time rather than allowing momentum to kick in at one point for your success. Show up for yourself. Take those small daily actions for the next 30 days and see what happens. Here are 10 Simple Yet Powerful Reasons For Small Daily Actions: Increased energy levels: Taking small daily actions towards your health and fitness goals can lead to increased energy levels throughout the day. This can lead to better productivity, a more positive attitude and an overall sense of well-being. Improved mood: Regular exercise and a healthy diet have been shown to improve mood and reduce symptoms of depression and anxiety. By taking small daily actions toward your health and fitness goals, you can improve your mood and increase your overall sense of well-being. Better sleep: Regular exercise and a healthy diet can also improve the quality of your sleep. By taking small daily actions toward your health and fitness goals, you can improve the quality of your sleep and wake up feeling refreshed and energized. Improved cardiovascular health: Regular exercise and a healthy diet can help improve cardiovascular health by reducing the risk of heart disease and stroke. By taking small daily actions towards your health and fitness goals, you can improve your cardiovascular health and reduce your risk of these serious health issues. Increased muscle mass: Regular exercise can help increase muscle mass and improve overall muscle tone. By taking small daily actions toward your health and fitness goals, you can increase your muscle mass and improve your overall muscle tone. Increased bone density: Regular exercise and a healthy diet can help increase bone density, which is important for maintaining strong, healthy bones. By taking small daily actions toward your health and fitness goals, you can increase your bone density and reduce your risk of osteoporosis. Improved immune system: Regular exercise and a healthy diet can help improve your immune system, making it easier for your body to fight off illness and infection. By taking small daily actions toward your health and fitness goals, you can improve your immune system and reduce your risk of getting sick. Increased self-confidence: Regular exercise and a healthy diet can help improve self-confidence by making you feel better about your body and your overall health. You can increase your self-confidence and feel better about yourself by taking small daily actions toward your health and fitness goals. Improved digestion: Regular exercise and a healthy diet can help improve digestion by increasing the amount of blood flow to the gut and promoting the movement of food through the digestive tract. By taking small daily actions toward your health and fitness goals, you can improve your digestion and reduce the risk of constipation and other digestive issues. Better overall health: Regular exercise and a healthy diet can help improve overall health by reducing the risk of chronic diseases such as diabetes, heart disease, and cancer. By taking small daily actions towards your health and fitness goals, you can improve your overall health and reduce your risk of these serious health issues. Committing yourself to begin taking small daily actions towards your health and fitness goals can lead to many benefits, including increased energy levels, improved mood, better sleep, improved cardiovascular health, increased muscle mass, increased bone density, improved immune system, increased self-confidence, improved digestion, and better overall health. So, start today and make small, daily changes to your lifestyle. Remember that small changes can lead to big results over time, and it's never too late to start the practice of taking care of your health and fitness. Share any ideas, comments or questions below. Learn more about us here https://wendybottrell.com As a part of our small daily actions health practice, we know for sure that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes, begin to practice taking small daily steps for your best life and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Subscribe Today & Join Us for our 21-Day Walking Challenge.
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High-Intensity Interval Training For Beginners We have used high-intensity interval training in our fitness practice for many years and today our topic is to share 4 Benefits Of High-Intensity Interval Training Every Beginner Must Know. If you are new to fitness and want to have a variety of workouts in training it might be time to consider adding interval training.
High-Intensity Interval Training (HIIT) is a type of workout that alternates short bursts of intense activity with periods of rest or low-intensity exercise. This style of training is becoming increasingly popular, and for good reason: HIIT offers numerous benefits for beginners. First and foremost, HIIT is an efficient way to burn calories and lose weight. Because the intense intervals get your heart rate up and keep it there, you burn more calories in a shorter amount of time than you would with steady-state cardio. Additionally, the afterburn effect, also known as EPOC (excess post-exercise oxygen consumption) helps burn more calories even after the workout is over. HIIT also improves cardiovascular fitness. The intense intervals increase the demand on your heart and lungs, which strengthens them over time. This can help lower your risk of heart disease and improve your overall cardiovascular health. Another benefit of HIIT is that it can help increase muscle tone and improve overall body composition. The intense intervals can help build lean muscle mass, which in turn increases your metabolism, helping you burn more calories even when you're not working out. HIIT is also great for beginners because it can be tailored to any fitness level. The intensity and duration of the intervals can be adjusted to suit your individual needs and abilities, making it accessible to people of all fitness levels. Additionally, HIIT workouts can be done in a relatively short amount of time, as little as 20-30 minutes, which makes it easy to fit into a busy schedule. There is another health benefit of high-intensity interval training and that is Autophagy. I know you are now thinking what? What is Autophagy? Let me share some info with you here - What does autophagy do to the body? (source) - "Autophagy allows your body to break down and reuse old cell parts so your cells can operate more efficiently. It's a natural cleaning-out process that begins when your cells are stressed or deprived of nutrients. Researchers are studying autophagy's role in potentially preventing and fighting disease." There are 2 ways that autophagy works in the body. One is fasting and the other is high-intensity interval training. Here is Dr. Sten Ekberg's video training to help you understand this idea to help learn the fitness benefits for your best life here https://youtu.be/_mYVtKnbLNk - A powerful resource to take your training to a higher level and gain so many additional fitness benefits. Overall, HIIT is an effective and efficient way to improve cardiovascular fitness, burn calories, and increase muscle tone. It is a perfect workout style for beginners who are looking to improve their health, lose weight, and get in shape. However, it's important to note that HIIT can be demanding on the body, and as a beginner, it's important to start slow and gradually increase the intensity and duration of the intervals. It's also important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing health conditions. Share any ideas, comments or questions below. Learn more about us here https://wendybottrell.com Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page to find our best HIIT training program Turbulence Training Home Workout System & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com We include HIIT in our fitness program 1-2 times per week max to get all the benefits we have discussed today. What we know for sure is that get out for our daily walk is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Health Benefits Of Glass Dinnerware We have been using porcelain dinnerware for years and last year I read an article that indicated this might not be the best choice for our healthy lifestyle. So, the search began to learn what might be a better choice of dinnerware for our home. We learned that Duralux is a very good choice of glass for eating our food on and this is now what we use. Today we are sharing ideas to help you learn The Interesting Health Benefits Of Glass Dinnerware For Your Best Life.
As with everything else we have learned on our journey to better health discovering the benefits of glass over other options for dinnerware was an interesting journey. When it comes to choosing dinnerware for your home, there are many options available, including glass, porcelain, and plastic. While each type of dinnerware has its own unique properties, glass dinnerware is often considered to be one of the most health-conscious choices. In this blog post, we will explore the various health benefits of using glass dinnerware for your meals. This was something we had never thought about before. First and foremost, glass is a non-porous material, which means that it does not absorb bacteria or odours. This makes it incredibly easy to clean and sanitize, as any germs or bacteria that come into contact with the surface can be easily washed away. This is particularly beneficial for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses. Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food. Many types of plastic dinnerware contain chemicals such as BPA and phthalates that can be harmful to your health when they come into contact with food. Glass, on the other hand, is completely safe and does not contain any harmful chemicals that could contaminate your food. Another benefit of glass dinnerware is that it is microwave safe. Although we don't use a microwave oven we know that many people still do and this is why we are including this point in this article. This means that you can reheat your food in the microwave without having to transfer it to a different container. This not only saves you time and hassle but also helps to preserve the nutritional value of your food as it is not exposed to any harmful chemicals that can be found in plastic containers. Glass dinnerware is also dishwasher safe, making it easy to clean and maintain. This is particularly beneficial for busy families or those with limited mobility, as it eliminates the need for hand washing and scrubbing. Simply pop your glass dinnerware in the dishwasher, and it will come out sparkling clean and ready to use again. In addition to its practical benefits, we believe that glass dinnerware is also a stylish and elegant choice for any dining table. It is available in a wide range of colours, shapes, and sizes, making it easy to find something that will complement your existing décor. Glass dinnerware can also be used for both casual and formal occasions, making it a versatile choice for any home. In conclusion, glass dinnerware offers a wide range of health benefits for your family. From its non-porous and easy-to-clean surface to its microwave and dishwasher safe, glass dinnerware is a safe, practical and elegant choice for any home. It is an excellent option for families with young children or those with compromised immune systems, as it helps to reduce the spread of germs and illnesses. Additionally, glass dinnerware is free from any chemicals or toxins that could potentially leach into food, making it a safe and healthy choice for your family. With what we have learned about the benefits of using glass dinnerware all our meals are now served on lovely Duralux glass dinnerware. Share any ideas, comments or questions below. Subscribe Today & Join Us for our 21-Day Walking Challenge. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Make Your Walking Practice More Fun If you’ve been following us for a while now you know how much we enjoy getting outdoors for a morning walk. Today we have 7 Ideas To Help You Make Your Walking Practice More Fun to share with you.
Over the years we have found ways to make our walks more fun. At some point over the past 5-plus years, we have used each of these fun ideas to add some variety to the morning walk. Using the time as an opportunity to practice mindfulness is one of my personal favourites. Getting out with a friend is a walking practice I do most Saturday mornings. It is always fun to connect, get out for a long walk and have great conversations. Here are a few ideas to make your daily walk more fun:
Be sure to let us know what idea you will want to practice over the coming weeks below Subscribe Today & Join Us for our 21-Day Walking Challenge. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Stop Outsourcing Your Health and Fitness Tips We believe and say it on our website - "We have outsourced our lifestyle for way too long! It's time for a lifestyle transformation from the inside out. We help women over 50 get fit and healthy one step at a time by improving their mindset, daily practices and self-discipline."
These are the practices that we live by and that we teach our clients to live by. We write about ideas, tips to help make the lifestyle transformation one step at a time. We believe that change in our lives can be accomplished one practice at a time. Today we are sharing our ideas on the topic of helping you to Stop Outsourcing Your Health & Fitness Each Day With These 6 Simple Easy Tips. To make long lasting change requires a commitment to a disciplined and focused intention over time to move toward what you want rather than the focus on what you say you want. For example: If you say your really want to live a healthier life then you will have to set out to do a number of practices over time, like eating real organic life-affirming foods at meals cooked in your own kitchen everyday, set out a disciplined exercise/fitness practice 6-7 days a week and begin the practice of improving your sleep consistently each night. At this point stick with me because all of these intentional, disciplined and focused changes will be done over a period of time where you start where you are right now and improve by tiny steps each day. You’ve heard the saying – “Inch by inch it’s a cinch, yard by yard it is hard” right? We have written about taking tiny steps here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps and to help you create YOUR powerful WHY we have a detailed blog post to help you here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life We think about outsourcing as a way to not take responsibility for your health and fitness. Either by the way of excuses or giving your power to someone other than yourself. It is time to take complete responsibility for where you are now and where you want to be in a day, week, month, year or 5 years from now. Outsourcing certain aspects of our health and fitness lives can have several downsides. Some of these include: Lack of personalization: When we outsource our health and fitness, we may not be getting a program that is tailored to our specific needs and goals. This can make it difficult to achieve the results we want. Limited understanding: When we rely on others to guide our health and fitness journey, we may not gain a deep understanding of the principles and practices involved. This can make it difficult to sustain healthy practices or continue making progress in the long term. Meaning we quit on ourselves because we most likely haven’t created a strong enough WHY. Read blog post above and implement the 5 Why’s Method today Dependence: It can be so beneficial to hire a coach and/or trainer to help you move in the direction you say you want to move in. However, relying too much on others to guide our health and fitness can lead to a lack of autonomy and self-sufficiency in our own health and fitness journey. Working with someone that is going to help you do for yourself is an important aspect to help you not outsource your transformation to someone other than you. Cost: Outsourcing health and fitness services can be expensive and may not be a feasible option for everyone. Limited access: Not everyone has access to the same health and fitness resources, thus outsourcing might not be a viable option for everyone. Limited access to expertise: While some professionals may have a great deal of expertise, they may not have the same level of expertise in all areas, and thus may not be able to provide the best advice or guidance for certain health or fitness concerns. It's important to note that outsourcing certain aspects of our health and fitness can be beneficial in certain situations, such as when seeking specialized guidance or treatment for a specific condition, but it's important to use it in balance with a self-directed approach. Begin by finding your WHY and take action toward your goal with tiny steps in a disciplined and focused manner and everything is possible. Take control of what you say you want and begin where you are starting today! Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Choose Organic Real Food In our life and business, we are here to help women live their best life mind, body and spirit. One holistic tip today is Why We Recommend Organic Real Food - 8 Helpful Ideas For Your Best Life
The journey we have taken to improve our lives and what we eat has been a long one with many changes over the years. And yet the one thing that has been consistent since 2008 is our knowing that organic real food is the best choice when it comes to our food each and every day. Organic real food is considered the best food to eat for several reasons: Fewer pesticides and chemicals: Organic foods are grown without the use of synthetic pesticides and fertilizers, which can be harmful to both the environment and human health. Better nutrient density: Organic foods are often rich in nutrients, vitamins, and minerals because they are grown in nutrient-rich soil. No genetically modified organisms (GMOs): Organic foods do not contain genetically modified organisms (GMOs), which are organisms whose genetic material has been artificially manipulated. Better for the environment: Organic farming practices are better for the environment because they promote biodiversity and help to conserve natural resources. Better taste: Organic foods often have a more intense, richer taste because they are grown in nutrient-rich soil and are not treated with chemicals that can affect the taste. No artificial additives and preservatives: Organic foods do not contain artificial additives and preservatives, which can be harmful to human health. Support for small farmers: Many organic farmers are small, independent farmers who use sustainable farming practices, so by choosing organic foods, you can support these farmers and help to promote sustainable agriculture. What we did early in the journey to learning about eating organic was to find local organic farmers for both our veggies and pastured proteins like beef, chicken, lamb etc. When you buy from co-ops or community-supported agriculture (CSA) programs for example: Joining a co-op or a CSA program can provide you with a regular supply of fresh, organic produce at a lower cost. We also recommend that you Cook from scratch: Preparing your own meals from scratch can save you money on processed and packaged foods. It is important to note that not all organic food is healthy, as it can be processed and sweetened if you are buying packaged organic foods. Real organic food doesn’t come in packages and there is the opportunity to be able to know exactly what is in each meal you prepare from scratch. If you don’t feel you are a cook right now, we teach our clients to find 3 recipes that you know for certain you will enjoy and cook those 3 recipes until you know how to prepare them without the recipe. Then find 3 more new recipes and repeat. Over the course of a year, you will learn at least 10-12 recipes that you will enjoy and have a nice variety of meals through out the week to cook. We appreciate that it may take a bit of extra effort and planning to eating real organic food, but it can be done, and the benefits for your health and the environment are worth it. Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Digital Products page for the cookbook products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Reduce The Impact Of Stress As holistic coaches and trainers, we are here to help women live their best life mind, body and spirit. Today's topic is One Simple Idea to Reduce the Impact of Stress for Women Over 50 to live their best lives.
One holistic wellness tip for women over 50 is to practice stress management and all the benefits that come with living with less daily chronic stress. Engaging in activities such as meditation, breathing, yoga, or journaling can help reduce stress and improve overall well-being. Additionally, committing to daily practices such as getting enough sleep, eating well, and taking breaks from technology and social media can also help to promote holistic wellness.
Share any ideas, comments or questions below. Be sure to connect with us and let us know how we can help you. Be sure to check out our Resource Page & our Digital Products page for the products that we recommend for your best life today. Learn more about us here https://wendybottrell.com What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. Grab your best pair of comfy shoes and we look forward to connecting with you #onmydailywalk Subscribe Today & Join Us for our 21-Day Walking Challenge. Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below.
10 Quick And Easy Workouts For Busy Women No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women
Getting your workout in each day takes planning and discipline for sure. We have written often about finding your WHY and being clear on what you want to accomplish in your fitness practice. Today our topic is No More Fitness Sabotage 10 Quick and Easy Workouts for Busy Women. Being a busy woman doesn't mean you have to sabotage your fitness goals. In fact, there are plenty of quick and easy workouts that you can incorporate into your daily routine to stay active and healthy. From bodyweight exercises to resistance band exercises, there's something for everyone, and you don't need a lot of time or equipment to get started. Bodyweight exercises: Bodyweight exercises are a great way to get a quick workout in, and they can be done anywhere, at any time. Some examples of bodyweight exercises include squats, lunges, push-ups, and planks. These exercises work for multiple muscle groups at once and can be modified to increase or decrease the intensity. High-Intensity Interval Training (HIIT): HIIT is a type of cardio that alternates short bursts of intense activity with periods of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of HIIT workouts include 30 seconds of jumping jacks followed by 30 seconds of rest or 45 seconds of mountain climbers followed by 15 seconds of rest. Resistance band exercises: Resistance bands are a great way to add resistance to your workout without the need for weights. You can use them to perform exercises such as bicep curls, tricep extensions, and leg curls. They are also easy to pack and travel with, so you can take them with you on the go. Yoga: Yoga is a great way to improve flexibility and balance, as well as to relax and de-stress. You can do yoga anytime, anywhere, and you don't need any equipment. There are plenty of yoga videos available online that can guide you through a practice, and you can choose the length of the practice to suit your schedule. Jump rope: Jumping rope is a great cardiovascular workout that can be done in a short amount of time. It's also portable and easy to pack, making it great for busy women on the go. Stair sprints: If you have access to stairs, you can use them for a quick and effective workout. Simply run up and down the stairs for a few minutes at a time, and you'll be working your legs, glutes, and cardiovascular system. Tabata: Tabata is a type of HIIT that involves 20 seconds of intense activity followed by 10 seconds of rest. This type of workout is great for busy women because it can be done in a short amount of time, and it's extremely effective in burning calories and improving cardiovascular health. Examples of Tabata workouts include 20 seconds of jumping jacks followed by 10 seconds of rest or 20 seconds of mountain climbers followed by 10 seconds of rest. Pilates: Pilates is a great way to improve core strength and stability. It can be done with or without equipment, and there are plenty of Pilates videos available online that can guide you through a practice. Jogging: Jogging is a great way to get in a quick cardio workout and improve cardiovascular health. It's easy to do and you can do it anywhere, at any time. Push-ups: Push-ups are a great way to work the upper body. They can be modified to increase or decrease the intensity and you can do them anywhere, at any time. Walking: You are your best advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you! We appreciate that it never seems as if there are enough hours in the day, but it is so important to make a conscious decision to practice moving well, and we believe that walking is the most accessible form of exercise on the planet. Taking care of your mind, body and emotional needs will help you be able to live your best life. Incorporating quick and easy workouts into your daily routine can help you stay active and healthy, even if you're a busy woman. By making the most of your limited time and resources, being clear on your WHY and using a discipline mindset approach you will reach your fitness goals. Be sure to check out our resource page for the products we recommend to help you with your home workouts, High-Intensity workouts and more. We also invite you to see our digital page here Learn more about us here Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip daily, giving you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Find Joy In Your Fitness Practice Through Hobbies It’s an appealing idea to embody the Vulcan words of farewell, “live long and prosper.” We believe that the best way to do this is to practice fitness activities that you enjoy because those things you enjoy are the things you will most likely be inspired to practice on a regular basis for your best fit and healthy life. Our topic today is Find The Joy In Fitness Through Hobbies For Your Best Life However, navigating the creation of a long, healthy, and prosperous life can at times feel overwhelming, or worse, tiresome. To combat this, it helps to make things that are good for us both accessible and as we started this post enjoyable and fun. To that end, the following six hobbies for physical health have you covered. 1. Dance Incorporating dance into your life can be an organized event, such as taking a class, attending salsa night at a Latin club, or heading to a concert. However, it can also be more impromptu, like putting on music that gets you moving and dancing like no one is watching. Regardless, it will be good for you. A study for Complementary Therapies In Medicine found that exercise is as good as drug interventions for reducing the risk of overall mortality. In addition, they found that dance was a more enjoyable, easier-to-maintain, form of exercise that helps people to lose weight, improve flexibility, gain muscle tone, improve cardiovascular health, and convey social/emotional benefits.[1] 2. Cycling You can ride a cruiser, invest in a peloton, downhill race, road bike cross country, or some other variation on the theme. There are many ways to cycle and each of them offers health benefits, a community of like-minded enthusiasts, and an enjoyable way to move your body. 3. Couples Yoga Yoga is good for you. Few would bother to argue that point. In this case, the more can definitely be the merrier. There are postures you can try with a partner that would be impossible alone. Plus, the social aspect reinforces relationships, another key component of overall health. 4. Running The wonderful thing about running is that you can do it anywhere. All it takes is you, a pair of shoes, and the will to get going. When running in a new place, you see it in ways that you couldn’t otherwise. It’s immersive and personal. There’s also a meditative quality to it, an awareness of breath, gait, and environment that can firmly plant you in the present, enriching the moment and your life as a whole. 5. Swimming This is an activity that provides it with all: challenges, intensity, myriad variations, low impact, and immersion in a fundamental element. In addition, there is something comforting about being in the water, perhaps an unconscious reminder of the womb. 6. Birding Being in nature has been proven to benefit the mind, body, and spirit.[2] When you add to this experience the mindful awareness of another species, the benefits multiply. In a simple sense, you create a kind of treasure hunt as you attune your eyes to picking out new feathered friends. Each additional identification deepens and broadens your perception of the world around you. This connection increases your capacity to care for yourself and others by expanding your scope of care. Inclusiveness is good for everything. Making play out of the physical activities you engage in makes them more enjoyable and hence more sustainable over time. It doesn’t matter what you choose to do, what’s important is that you keep moving. Use these six hobbies ideas for fitness and physical health as a springboard and explore some ideas of your own. This is your adventure, make it a good one. Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Be sure to check out our Resource Page and our new Digital Products Page References: 1. Lakes, K. D., Marvin, S., Rowley, J., Nicolas, M. S., Arastoo, S., Viray, L., Orozco, A., & Jurnak, F. (2016). Dancer perceptions of the cognitive, social, emotional, and physical benefits of modern styles of partnered dancing. Complementary therapies in medicine, 26, 117–122. https://doi.org/10.1016/j.ctim.2016.03.007 2. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale E360. Retrieved September 27, 2022, from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health  Intermittent Fasting Benefits Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. We shared a month of ideas on this topic in January of 2021 and our first blog post was on the topic of What is Intermittent Fasting and How to Begin for you’re here - https://www.wendybottrell.com/blog/what-is-intermittent-fasting-and-how-to-begin
To be clear as you read some of the long-term benefits that we did not begin Intermittent fasting to lose weight. In fact, we had been reading ideas about how soft us modern humans have become and felt the idea of fasting would help toughen us up a bit. Now, after 2 years of intermittent fasting I believe this is true. And I have also experienced feeling better overall, definitely better mental clarity, and my overall physical fitness is much improved in the last 2 years. Please note that there is no one perfect way of eating or fitness practice. As humans we are all different and it is important for each of us to figure out what works best for us and our individual needs. Today’s post is simple sharing an idea and it is up to you to decide if intermittent fasting is something you would like to practice for your best life. In our way of thinking when we set out to practice a new idea is to commit to 30 days. We believe that anyone can do anything for 30 days. It provides enough time to see or feel any benefits and 30 days allows the time to figure out the individual benefits to consider if it is an idea to continue or not. Some of the long-term health and fitness benefits of intermittent fasting include:
It's important to note that the benefits of intermittent fasting can vary depending on the individual and the specific type of intermittent fasting that is being practiced. It's always best to consult with a doctor or a registered dietitian before starting an intermittent fasting routine. If you want to read the monthly recap of our Intermittent Fasting Month go here - https://www.wendybottrell.com/blog/january-monthly-recap-intermittent-fasting-for-your-best-life Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. Join our Free 21-Day Online Walking Challenge to help you begin a daily walking practice today – Register here - https://bit.ly/3sb2Gi2 If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is a link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Be sure to connect with us and let us know how we can help you. We invite you to check out our Eat Stop Eat — The original “2 day diet.” Learn why dieting every day will ruin your fat loss. And how a simple nutritional strategy with only ONE rule is the key to rapid fat loss and lifelong weight management. Brad Pilon writes - "It’s my mission to bust the myth that you have to consume MORE of some expensive pill, potion or gizmo to lose weight. It doesn’t make sense and it just is not supported by the research. What we really need is a simple way to make it EASY to eat less. And after pouring through 317+ scientific research papers and interacting with over 54,000 Eat Stop Eat early adopters, I’m more convinced than ever that the specific Eat Stop Eat protocol is the answer you’ve been looking for. After all...As Adam mentioned in the 5th section of this letter, humans evolved to eat according to these natural cycles. So it makes sense that going back to your roots allows your body to naturally release unneeded fat and repair creeping health issues right at a cellular level. You and I still have a long uphill climb though. The diet industry and big food companies would still rather keep you spending big bucks on their latest product rollouts. And believe it or not…Some folks are so stuck in their ways that they’d prefer to suffer through the constant, everyday hunger of traditional “dieting” rather than simply limit their hunger to just one or two times a week so they can enjoy food completely the rest of the time…Which is why I’m excited that you’re still with me. It’s only open minded trendsetters like you who can spread the message...So I’m excited to hear your story. I hope you’ll reach out to me and let me know about your Eat Stop Eat experience." Get your copy of Eat Stop Eat HERE Benefits of Reflective Journaling We’ve shared ideas on the topic of journaling many times over the years here on our blog. Using a journal can be so beneficial for your health and fitness practice. Here is one of our blog post ideas that you might find helpful - https://www.wendybottrell.com/blog/why-you-must-start-a-morning-routine-for-your-best-life
Reflection journaling can be beneficial for one's health and fitness in several ways. Here are a few examples: Setting and achieving goals: Reflecting on one's fitness goals and progress through journaling can help individuals stay motivated and on track. By regularly writing down their progress and feelings, they may be better able to identify what is working for them and what is not, which can inform adjustments to their fitness plan. We wrote about goals here Mind-body connection: Reflecting on the connection between one's mental and physical well-being can help individuals develop a more holistic approach to health and fitness. By writing about how their thoughts and emotions affect their physical well-being and vice versa, individuals can gain a better understanding of how their minds and body interact. Here is a blog post for you that might be helpful - https://www.wendybottrell.com/blog/how-to-connect-mind-body-and-soul-with-better-habits Identifying patterns: Keeping a reflection journal can help identify patterns with exercise and nutrition habits. By reflecting on behaviors and the results, you may be able to identify what habits are helping and hindering progress, which can inform adjustments to the fitness plan. Stress management: Exercise and fitness can be effective ways to manage stress, and reflective journaling can help individuals reflect on the benefits of exercise on their mental well-being. Regularly writing about how they feel before and after exercising can help them understand how their body and mind respond to physical activity. Check out our resources for Stress Management Mental preparation: Reflecting on how one feels before a workout, the thoughts and emotions can help an individual prepare mentally for the activity. They can write down a plan and strategies to overcome any potential barriers they may encounter during a workout. https://www.wendybottrell.com/blog/use-your-mind-to-develop-your-mental-toughness It is important to note that as with any other journaling, consistency is key. Regularly writing and reflecting can be beneficial for the overall result of gaining insight into oneself, one's thoughts, emotions and overall health and fitness. Be sure to connect with us and let us know how we can help you. Share any ideas, comments or questions below. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here https://bit.ly/3sb2Gi2 - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://bit.ly/3sb2Gi2 Inspiration Over Motivation For Your Best Life We learned many years ago that Inspiration over motivation will help you stay on track to reach your goals. Today our topic is Why Focus On Inspiration Over Motivation For Your Best Life. You see inspiration and motivation are not the same things. There is an argument that they are quite the opposite of one another. Inspiration is a strong desire to create, to reach out and make something or do something that never existed before. Motivation is a general willingness or the reason for an action. What’s the difference? It’s all in how we express it. Motivated people charge forward, not letting anyone stop them or interfere with their process. Inspiration, on the other hand, pulls others in your wake and drags them along. With motivation, you grab the vision and run with it. With inspiration, the idea grabs hold of you. Have you ever had an inspiration? You can probably remember every detail, the time it hit, the idea behind it, and the way it felt. Motivation comes and goes and maybe you remember the project that came from it, but not in the fine detail that inspiration leaves on you. And that is probably the most significant difference. Motivation wears out. Often it runs out long before the project is over. Inspiration can last a lifetime and take you to new horizons you’d never thought of before. Motivation is like the coach that yells about “getting up,” “hitting harder,” and “running faster.” It’s the push that we need to get over the initial slump or over that mid-point. Inspiration doesn’t need a push or a press. Inspiration is more like finding a new perspective, a fresh eye that you’ve never known existed. You cannot teach inspiration; it can’t be passed on from one person to another. Inspiration comes indirectly, stealing into our thoughts when we don’t expect it when we’re clear-headed and often concentrating on something else. Motivation is the drive to bring creation to reality and to finish the project, but inspiration is the birth of creativity. Inspiration can be a life-changing event that completely realigns your perspective on a permanent basis. Motivation is independent of passion. Motivation is often a replacement for passion; inspiration is a passion at its most raw. Inspiration is an idea, a vision that takes hold and never lets go. People who are inspired are more likely to succeed, and more likely to influence others. Being motivated to a task typically does not motivate another. Being inspired, on the other is contagious. Inspired people catch others in their passion and create inspiration in them. It’s easy to get caught up in a dream and then dream your vision, making inspiration the more valuable of the two. By adopting an inspirational mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally. Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Allow Your Inner Athlete To Sparkle When I was working with personal training clients in their homes, I developed the idea of helping my beginner clients to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life. You see I realized that we all live much of our lives on teams whether we realize it or not. Our family is a team. We have teams at work, we play on teams in our sports, and we have a network of friends, and colleagues that can be considered our team. All of these examples of our teams are a variety of people that are on our side supporting us through our life journey. And yet if we don’t see ourselves in some way as athletes on these teams, we might struggle more than we need to. An athlete is simply one that participates in some kind of sport or physical exercise. Simply said, an inner athlete is a mindset that is focused on physical activity and healthy practices. It is about setting our plan/goals and working towards them, committing to regular exercise, and finding enjoyment in physical activity. It is also about pushing yourself to improve and do new things. To be your best inner athlete in your everyday life, you can begin by setting specific, achievable goals for yourself. This could be starting a daily walking practice, joining a fitness class, training for a race, lifting a certain amount of weight, or simply being able to do a certain number of push-ups. Find an activity that you enjoy and make a commitment to doing it regularly. Share your goals and progress with friends, family, or a coach who can provide encouragement and accountability. And don't be afraid to mix things up and try new workouts or sports. By adopting an inner athlete mindset, you can establish a healthy, active lifestyle that will benefit you both physically and mentally. Share any comments, ideas or questions on the idea to Focus On Allowing Your Inner Athlete To Sparkle For Your Best Life below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. Simple Ideas To Create A Positive Fitness Mindset We have been helping women create a positive fitness mindset in our business for many years. Why? Because Mindset always matters in creating the life you say you want. Today we are asking you to Look at The 5 Simple Ideas To Create A Positive Fitness Mindset. Here are some tips for creating a positive fitness mindset: 1. Set realistic goals: It's important to have goals, but it's also important to make sure they are realistic and achievable. Setting unrealistic goals can lead to disappointment and a negative mindset. You will want to check out our blog post-Behavior-Based Approach to Goal Setting and Goal Achieving here to help you with your goal setting https://www.wendybottrell.com/blog/behavior-based-approach-to-goal-setting-and-goal-achieving 2. Focus on progress: Instead of getting discouraged by how far you have to go, focus on how far you have come. Celebrate your WINS, the small daily victories and progress, no matter how small you may think it is. I’ve heard it said many times that “progress is progress”. “Comfort is the enemy of progress.” – P.T. Barnum 3. Find activities you enjoy: This is vitally important for you to realize. Your fitness and life will not feel positive if you are doing activities you dislike. For example - If you hate running, don't force yourself to run every day. Instead, find physical activities that you enjoy, such as walking, swimming, cycling, or dancing. You'll be more likely to stick with an activity that you enjoy. 4. Don't compare yourself to others: Start where you are. It's easy to fall into the trap of comparing yourself to others, but it's important to remember that everyone is on their own journey. Focus on your own progress and celebrate your own victories. 5. Find a support system: Surround yourself with people who support and encourage your fitness goals. This could be friends, family, or a fitness group or community. Having a support system can help you stay motivated and positive. Share any comments, ideas or questions on the 5 simple ideas to create a positive fitness mindset below. Be sure to get in touch with us and let us know how we can help you today. If you've been following us for a while you know we enjoy walking as a part of our daily fitness practice. What we know for sure is that walking is the link to living a healthy and vibrant life. We believe walking inspires the mind, activates the body, and nourishes the soul. We have found that an intentional walking practice has helped us with our daily thinking practice as well. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join me for our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Please Like & Share – We would appreciate it as it helps more people see our content Join us on our Facebook page here https://www.facebook.com/visionquestwellness and when you get out for your daily walk use the hashtag #onmydailywalk Find more about us at https://wendybottrell.com Check out our new digital resource page here Fitness Resource Page here Be sure to get in touch with us and let us know how we can help you. Share a question, idea or comment below. 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. 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. |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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