Keep Your Fitness Momentum This Fall We are beginning to see the hot summer days moves into the cooler days of fall, and it is important to keep up the momentum when it comes to your fitness practice. As the weather outside changes, which depending on where you live, might mean you can finally avoid the intense heat, or you may need to move workouts indoors if it has gotten too chilly.
It is also may be a great time to change your focus on more gentler forms of movement. No matter what now is the time to keep your fitness momentum. Ideas To Keep Your Fitness Momentum Take Advantage of Beautiful Fall Days To start with, take advantage of the fall days that are warm or cool, without extreme cold or hot weather. This is when you are getting outside and exercising in nature is the perfect opportunity. There are many ways to exercise outdoors, including walking, hiking, riding a bicycle, taking your dogs for a walk, going to a nearby lake or beach. You can also head to a park near you to do some outdoor exercises alone or with your kids. Many parks also include equipment to help with push-ups and conditioning. Practice New Forms of Outdoor Exercise Similarly, there might be some forms of movement outside that you never considered before. Maybe you are familiar with cycling or walking, but you don’t have much experience with hiking. This is a great time to try something new and explore what other forms of movement you enjoy. You might have assumed you wouldn’t like tai-chi, but then fell in love with the benefits. Maybe you are more of a gym person but find that running outside is really healing to you. Consider Heading to the Gym As we get further into fall and the temperatures begin to drop more rapidly, it is a good time to renew your gym membership and use some gym equipment. This allows you to still get in a good workout without worrying about the weather conditions. A major benefit to the gym is that you have access to all the equipment you could possibly need. You might even make some new friends. Experiment with Home Workouts While there are many different forms of movement you can do at home, fall is ideal for conditioning and gentle movement. It is a time when you slow down, enjoy more rest, and treat your body with care. This means focusing more on stretching, yoga, and gentle conditioning workouts. Maybe you start practicing yoga or Pilates in the morning, or you enjoy an afternoon stroll with your spouse. We purchased a mini trampoline a number of years ago and use it on a regular basis during the winter season when we don’t get outdoors for a morning walk. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here
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Bring Self-Improvement With These 5 Simple Steps Way back in 2020 we wrote a blog post to help you and the title is How To Make Big Changes By Tiny Steps (you can read that post here - https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps When we are curious about who we truly are and use simple steps to make change we begin to live our best lives. “Inch by inch, life's a cinch. Yard by yard, life's hard.” ― John Bytheway Let’s start by acknowledging that we’re fantastic just the way we are! Everything you’ve done and everything you are makes you you, which is a terrific individual! That said, we must be honest with ourselves and say that there are things we’d like to see change. This is simply a part of living your best life, right? Maybe it’s how you deal with challenges or what you do when confronted with a disrespectful colleague. Or maybe it is about getting on track to improve your health and fitness each day. These little habits or tendencies may not only be frustrating, but they could also be standing in the way of you getting an awesome promotion or living your best healthy life each and every day. So, why let them? Here are five simple steps to bring self-improvement and feeling phenomenal about yourself. Check it out and be sure to share any questions, ideas or comments below this post. 1. Get to Know You We take for granted that we know what we want. But unfortunately, no one teaches us how to determine our likes and dislikes, hopes and dreams. And it can take years until we actually know who we are. One of the most important steps of self-improvement is understanding yourself. So, now is the time to get curious about what makes you who you are. Once you become familiar with all the layers, you can start making the changes you want to see improvement in. Look at yourself objectively and ask yourself these questions:
2. Sleep Well Sleep is the forgotten Pillar of Wellness. If you’re a night owl or just like partying, this will be a simple step to change. We’re not suggesting you stop socializing or living your life however taking some time to focus on getting consistent with your sleep will be important. I’ve heard it said that if people would just get to bed earlier and have better sleep most illness would simply disappear. This is how vital sleeping well is to your best healthy life. According to the Sleep Foundation, the average adult needs between 7–9 hours of sleep each night. Getting that quality sleep will help you wake up fresh, energized, and ready to embark on a new day. Besides keeping you focused and alert, good sleep boosts your immune system, reduces stress, and helps you maintain your weight. In addition, sleep can lower the risk of chronic diseases, such as heart disease and Type-2 diabetes. 3. Exercise Well Your physical well-being has a direct impact on your mental and emotional state . Therefore, being healthy is important to living a high-quality lifestyle and not fearing what needs to be changed or improved. More importantly, through regular exercise and eating healthy foods, you fuel your body and mind. So, you stop aching all over and start feeling energized. You can go up a flight of stairs without feeling like your heart is about to pop out of your chest. Walking becomes your new mode of transportation, and your clothes look better than ever on you. Combined, these things factor in on how you feel about yourself. When you look good, your self-esteem gets a nice boost. You become more confident to try new things or meet new people. 4. Stay Curious Make a habit of learning something new each day for the rest of your life. Being exposed to new ways of thinking and doing has the power of changing the quality of your thoughts. You get to see things from a different perspective, which gives you insight into new information. As a result, you can start changing how you live for the better. Being curious doesn’t always have to be for young, eager children. You can do the same thing at any age to help you stay alert and active. After all, if we’re not learning and growing, then we’re dying. Check out some ways to keep learning at any age:
5. Celebrate Your Successes No one knows about celebrating successes perhaps better than Nelson Mandela. He said, “Remember to celebrate milestones as you prepare for the road ahead.” Make a habit of recognizing your hard work and accomplishments and the sacrifices you made to get there. Be proud of your progress and how you feel about everything you’ve learned in the process. When you look back and know what you’re capable of achieving, you get a fresh insight into what needs to be tweaked for the next challenge. Then, you can make changes where needed to keep moving forward and improving day by day! Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Be sure to get in touch with us and let us know how we can help you   Healthy Habits To Live A Balanced Life We believe that by allowing yourself to practice these 3 simple healthy habits to help you live a balanced life. We have been practising these habits for years now and know that they are worth focusing on for your best life. Don’t feel overwhelmed if you aren’t sure where to start. All it really takes for a properly balanced life that makes you feel happy, joyful, healthy, and productive, is to add some simple daily habits to your routine. This is a simple change to make in your life, and it is one you can go about gradually so you don’t feel intimidated by too many changes all at once. You see we believe that taking tiny steps to change gives you big WINS in your life. Allowing yourself to WIN helps you win at the game of life, right? Here are 3 simple healthy habits you can add to your daily practice that help you live a balanced life: Drink Your Water Each Day This must not surprise you a little bit since we have written about drinking water as a pillar of health and wellness. But if you struggle drinking enough water, here are some tips to make sure you are staying hydrated: Flavor your water – You don’t have to drink only plain water to get the effects of being more hydrated. Feel free to flavor your water by infusing it with fruit and herbs for example. The definition of water that I learned is clear- colourless – odorless – tasteless. If you are not in the habit of drinking water daily, then start where you are and set your goal at drinking just water once you are able to. How much water? Drink half your body weight in ounces. So if you are 100lbs then drink half or 50 ounces of water or about 6-7 glasses of water per day. The simplest way to do this is to drink a glass of water when you get up in the morning, a glass of water before each meal you eat and if you snack before you have a snack and 2 glasses of water during your exercise/workout and a glass of water before you go to bed. This is the best way to begin getting in the good habit of drinking water. Ideas To Help You Get Started Drinking Water Use a fun cup – Water bottles have come a long way! There are hundreds of varieties, including different materials, colors, sizes, patterns, and so much more. You can even get a water bottle with motivational sayings for each water milestone you reach during the day. Add water to your habit tracker – You might enjoy water, but you just don’t think you drink enough. This is where tracking your water comes in handy! If you don’t have a water bottle that shows you how many ounces you have had during the day, the next best thing is to ether use a water tracking app on your phone, or just track with a printed water tracker. Eat water-dense foods – You can also eat more foods that contain a high amount of water, such as lettuce, watermelon, cucumber, tomatoes, zucchini, celery, and apples. Find Ways to Move Your Body That You Enjoy Beyond trying to be on your move more, it is essential to add in some resistance exercise to your daily wellness practice. Many people are in the bad habit of telling themselves they hate exercise. Our beautiful human bodies are meant to move for our best life. With that said, the most important thing a person must do for your overall wellness in mind is to find enjoyable forms of exercise for yourself. Weightlifting and running might be great workouts, but if you feel like you constantly must force yourself to do it, turning it into a daily habit is going to be a lot harder. I think intuitively we all know this, right? Instead, find forms of movement you will enjoy doing, and will give you good workout. For example, you might be someone who prefers kickboxing, or you may like bodyweight exercises to strengthen your muscles, instead of lifting heavier weights. It is up to you how you choose to incorporate exercise into your daily practice. You don’t have to jump on the latest workout trend just because your friends are doing it. Find something you love, and it will be much easier to commit to the practice for you. For me I was fortunate when I was introduced to working out in the gym. I enjoyed it right from the beginning and yet it took me a long time to start. I didn’t have the confidence to walk into the gym by myself and get that gym membership. Then a friend suggested we do it together and I’ve never regretted that decision. The most important thing to think about when deciding what is right for you is to experiment with many different kinds of exercise. Once you have that experience pick one and take the action necessary to make it a good daily habit for you. Eat More Real Organic Foods Cooked In Your Kitchen We have lost the art of cooking real organic foods in our own kitchen for the most part. Cooking has become a lost art. Many have lost the taste for real organic foods because of all the highly processed foods in most people’s diet. If much of the foods you eat are out of a box or a package now is the time to get back to eating and cooking real organic foods. By focusing on adding more real organic whole foods into your life, you will be improving your physical health and wellbeing, without having to be on a “diet” or do anything restrictive. Simply add in more real organic foods to the meals each day. The best idea we have for eating more real organic food cooked in your own kitchen is to find your best cookbook/recipe book and choose 3 recipes. Make a list of the foods you will need for these 3 new recipes, get out to the store, farmers market or find a local farmer to buy fresh organic food and purchase the ingredients. Each day cook at least one meal in your own kitchen. Use 1 of your new recipes and begin the practice of developing the skill of cooking in your own kitchen. Make the 3 recipes until your have learned them inside and out. At this point you have become a skilled chef with those 3 recipes. Now repeat this practice with 3 more new recipes. Over the next year if you keep up this idea you could have quite a range and variety of recipes you are an expert in. You will have become skilled in cooking. Enjoying real organic food right in your own home is the best gift for your health you can give to you and your family. The next best gift is eating that meal with your loved ones around your own kitchen table. Enjoy and let us know if we can help you with this idea. If you don’t have any cookbooks that interest you at this time here is a cookbook we recommend - https://bit.ly/3DdhXp0 The more you choose whole real organic foods picked right from mother earth and prepare meals and snacks at home in your own kitchen, the better you will begin to feel. It is a little more work, but well worth it when you notice how much better you feel. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  Interval Training Tip For Beginners Yesterday we wrote about using exercise as medicine. We shared a study that has shown that many common illnesses can be helped by moving more and moving well. Today we have a fitnes tip to help you. Use this interval training workout for beginners today. Interval Training Tip Run/Walk – This is the best interval training workout for beginners. You can maintain much more time by the high intensity run followed by the low intensity walk than you could with one, long run. You’ll also gain more benefit from the workout. The best way to use this fitness tip as a beginner is to begin walking for fiftenn minutes. This is your warm up. This is a beginner interval workout. Once you are warmed up run for twenty steps. Meaning count each time your foot hits the ground. Once you have done twenty steps, it's time to walk. Walk for 1 minute and repeat four times. You will want to practice this run/walk interval training two times per week. Once you feel that four intervals is becoming easy add an extra interval. Doing interval training two days a week offers great benefits for the whole body. The best way to reap all these benefits is by getting started and staying consistent. It is important to do your warm-up and cool-down in your exercise routines. Warming up ensures that your body is well-prepared beforehand. The cool-downs give your heart the chance to return to its normal rate. If you are looking to add variety to your home workout we use and recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc - We have The Home Workout Revolution System in our fitness tool box because it is a fantastic home workout system for the beginner (Someone just starting an exercise practice) right through to a person looking for a follow along system that will challenge them at all levels of fitness. Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Exercise As Medicine For Your Best Life Exercise is often overlooked to have better health and well-being. Today we want to share the simple idea to use exercise as medicine for your best life. Many years ago I learned the idea to use exercise as a lifestyle medicine. I really like that idea. Exercise and fitness can be simple practices that give tremendous benefits long-term. Moving well and moving often is a term I use often because it is so simple. Sometimes us humans make life hard and exercise doesn't have to be hard.
Do you know that exercise has been shown to be a good medicine? There is a study that shows evidence for prescribing exercise as therapy in 26 Chronic Diseases - https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 - this paper has been cited over 2600 times. Here is the Abstract from the link above "This review provides the reader with the up-to-date evidence-based basis for prescribing exercise as medicine in the treatment of 26 different diseases:
We have interpreted the scientific literature and for each disease, we provide the reader with our best advice regarding the optimal type and dose for prescription of exercise." https://onlinelibrary.wiley.com/doi/10.1111/sms.12581 Imagine for a moment if you or a loved one had one of the above health issues and they were prescribe exercise as medicine? How much differently would you look at exercise? How differently might you look at how to use it in your daily life? 86% of people have an exercise deficiency - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/ “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” - Hippocrates Get moving because it matters for your health. There are two different things to think about here. Good Health & Moving for your Fitness: One is movement and that could be walking each day. This is one of the simplest ways to get in a movement as medicine practice and definitely vital for good health. “Walking is man's best medicine” – Hippocrates We wrote an blog post to help you in developing a walking practice here that you might find helpful - https://www.wendybottrell.com/blog/developing-a-walking-practice The other aspect of proper movement is moving for fitness. Being strong for a lifetime. Strong bodies, strong minds is a lifetime intervention plan! “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly” – Hippocrates We wrote a blog post to help you make health and fitness priority one for your best life here that you might find helpful https://www.wendybottrell.com/blog/make-health-and-fitness-priority-one-a-plan-for-your-best-life So, fitness could look like bodyweight exercise, lifting weights, moving kettlebells, or you may enjoy Pilates, gardening, dancing for example. The point of proper movement, exercise, and fitness is consistency! “If there is any deficiency in food and exercise the body will fall sick” – Hippocrates Move Well every day and realize the benefits are accumulated over your lifetime. Figure out a way to make it fun, challenging, empowering and most of all an activity you will do most days of the week. I really enjoy kettlebell training, HIIT training, lifting weights, stretching, going for walks, hikes in nature, riding my bike and find ways to include it in my lifestyle daily. If you are looking for a home workout recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc - We have The Home Workout Revolution System in our fitness tool box because it is a fantastic home workout system for the beginner (Someone just starting an exercise practice) right through to a person looking for a follow along system that will challenge them at all levels of fitness. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here https://forms.aweber.com/form/46/118824146.htm Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Get in touch with us and let us know how we can help you. Handling Negative Emotions For Your Best Day Learning how to develop simple skills for handling negative emotions so you don’t ruin the day are so important for good health and vitality. Yet most people don’t ever learn these skills anywhere when growing up. We don’t always do the right thing. We eat too much. We stay out too late. We make mistakes, break promises, and live a life that isn’t always in keeping with our values or our goals. We wrote an article How Your Core Values Guide You To Live Your Best Life that you might find helpful here https://www.wendybottrell.com/blog/how-your-core-values-guide-you-to-live-your-best-life
All of this leads to negative emotions: guilt, shame, even anger come creeping in to derail your attempts to get back on track. How can you handle these kinds of negative emotions without letting it ruin your day? We start by looking at three ways you have used to handle it and then move on to one technique you should be using all the time. Avoiding the Emotion Don’t we love pretending we can make the emotions go away? We bury them, suppress them, explain them away, sometimes even turning to things like drugs or alcohol just to make them stop. The problem? Anytime you’re avoiding something because of negative emotions, you’re letting the emotion control you. The better solution? Give yourself room to understand it, and deal with the underlying cause. Allow yourself to sit with the emotion. Don’t resist it. You’ve heard the saying - “What you resist, will persist. Because when you resist, you are directing negative energy towards what you are resisting and when doing so, you make it harder for the problem to get resolved. Pay attention to your body, when you are struggling with something, you are not letting things flow. You are blocking the flow of energy coming to you and out of you. Resistance is created by our limiting beliefs or fears. By our opinion of how something or someone should be. Learn to let go of the fears and limiting beliefs and trust, have faith that the universe is always working towards what’s best for you. Do you feel when you are in resistance? What do you do to let that go? 👇✨ #BobProctor #UniversalLaws #LawOfAttraction” Check it out here Pretending the Emotion is Not There This coping mechanism is a little different. You fall into it by denying you ever felt the negative emotion in the first place. Here the problem is, the more you deny an emotion, the more it grows until it can’t be ignored any longer. Your solution, this time, is simple. Acknowledge the emotion. Accept it for what it is and let it fade on its own. Becoming the Emotion Sometimes the negative emotion is so powerful it becomes part of who you are. At some point, you might even start taking a certain amount of pride in it. You start saying, “Well, I’m just a mad person” or even bragging about how worse off you are than anyone else. Now you’ve become the emotion. The solution? Let the feelings process. Journal, talk to a friend, whatever you must to do, do it, to let the emotion move on. Pro tip? Start encouraging positive emotions, allowing them to come in and replace the negative. Learn Learning the lessons of your emotions is perhaps the strongest technique of all. When you realize negative emotions are useful in your life and are there to teach you about yourself, doors start opening. You begin to see different possibilities. Feelings as educational tools have no power to control you at all, but conversely, have the power to change you in very positive ways. Like when you’re feeling angry about injustice, and you use this anger to create positive change in the world. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Develop A Powerful Deep Breathing Practice About twenty years ago I took a stress management course, and it was life changing for me because I learn how to actually manage stress by developing a powerful deep breathing practice that I continue to use to this day. Sadly, we’re bombarded with multiple stress-inducing factors on an everyday basis. From incessant pressure at work to responsibilities at home that never seem to end, life can be a challenge. That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down. Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is the practice of deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better. So, keep reading to discover how deep breathing can make you healthier, stronger, and less anxious. What Is Deep Breathing? Deep breathing is a technique used to help you achieve inner peace and a sense of calm. The whole point of deep breathing is that it allows you to breathe through your abdomen, rather than the shallow breathing we typically do through our chest. What abdominal breathing does is help control the nervous system by reducing the release of stress hormones. Thus, it encourages the body to calm down and relax, decreasing anxiety levels. Therefore, this boosts your overall well-being. Deep breathing through the abdomen also prevents various illnesses and conditions, like high blood pressure, obesity, and Type-2 diabetes. Moreover, deep breathing helps you focus more on what you’re doing. So, rather than make rash decisions, you can take your time to think things over. How Does Deep Breathing Work? Deep breathing allows you to boost the amount of oxygen in your bloodstream. Having more oxygen means your cardiovascular system works double time. Then, as soon as your brain detects this substantial amount of oxygen in your system, it responds by doing several things. The first of these things is that it reduces the concentration of stress hormones. So, as a result, you calm down, and you become less stressed. Follow these steps to perform basic deep breathing exercises: 1. First, put your right hand on your abdomen near your navel. 2. Next, place your left hand on the center of your chest. 3. Some people find it helpful to close their eyes, so you can try that and see if you feel comfortable. 4. Inhale and exhale fully a couple of times to shift from chest to abdominal, or diaphragmatic, breathing. 5. Next, inhale deeply while focusing on the rising of the abdomen as the lungs fill with air. 6. As you do this, it should cause your belly to expand about an inch. 7. Then, slowly let out your breath. 8. While exhaling, most of the movement should be in the area underneath your right hand. Your chest should only move slightly. 9. Each time you breathe in and out, focus on how you feel. 10. Repeat anywhere from 5–7 times. Benefits of Deep Breathing When you’re calm and relaxed, you breathe through your nose and take slow, even breaths. But then, something stresses us out, and our ‘fight or flight’ response kicks in. This is when our breathing becomes more rapid and shallow to increase our oxygen supply. More oxygen means more blood rushing to our extremities, allowing us to run for cover or fight for our lives. Yet, in today’s modern world, we neither run nor fight. Instead, we create this imbalance of oxygen and carbon dioxide that has no way of escaping, which affects our health and well-being. Here are a few physiological benefits of controlled, deep breathing: • Lowered heart rate and blood pressure • Reduced build-up of lactic acid in muscle tissue • Stronger immune system • A boost in physical energy • Reduced levels of stress hormones • A renewed blanched of oxygen and carbon dioxide levels in the blood • Increased feelings of calm and relaxation Deep Breathing Tips and Ideas Here are some tips and ideas you can use the next time you’re using the deep breathing technique to help you reverse your stress responses and feel calmer. • The idea to going from chest breathing to abdominal breathing is those first two full exhalations. • Pushing out the air from the bottom of our lungs creates a vacuum that will allow you to switch to abdominal breath on your next inhalation. Next, pause for a second or two before inhaling slowly. • The recommended breathing is through the nose. Yet, it takes a while for some people to get used to nostril breathing. So, in the meantime, you can breathe through your mouth until you’re more comfortable. • Avoid taking more than five deep breaths. More than five breaths make most people feel light-headed. If this sounds familiar, take 2–3 breaths at a time to avoid feeling giddy or off-balance. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you.  Discover practices to open your heart, release fear & calm your emotions  Connect to your inner joy through Qigong’s Xi breathing Make Sure You Have Better Sleep Ideas Sleep is an important foundational pillar to good health. Proper sleep helps you maintain energy throughout the day, reduces the likelihood of disease, and even helps you maintain a healthy weight. Did you know that “in America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. And it is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.” (Source: https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america ) If you are struggling to sleep well because of the stress you encounter at your job, or maybe you have family responsibilities that weigh on you, consider that no matter the reason, factors within your control can help set you up for better sleep. 1. Set a Consistent Wake-Up Time It is important to pay attention and get in the practice of getting to bed at the same time every night, however, this advice is unhelpful if the time you wake up in the morning varies dramatically. You must commit to waking up at the same time every day because it helps regulate your daily sleep-wake cycle and ensure you get adequate rest (between 7 and 8 hours for most adults). You can’t expect to feel tired enough to go to bed at night in the absence of a daily routine. Even during the weekend, do not to deviate more than one hour from your weeknight routine. 2. Be Mindful of What You Eat and Drink Avoid going to bed on a stomach that is overly stuffed or empty. Avoid large meals within a couple of hours of going to bed; otherwise, discomfort might affect your sleep quality. Everyone knows that alcohol, caffeine, and nicotine have a substantial impact on physical health, but these substances might also be the reason why you’re not sleeping well at night. Caffeine and nicotine both stimulate the central nervous system and help you feel more awake; for this reason, most people know to avoid them when it’s getting close to bedtime (after 6 p.m.). On the other hand, people often turn to alcohol in the evening to help them relax, but as alcohol metabolizes in the bloodstream, it too disrupts sleep. 3. Allow Time to Unwind Don’t wait until bedtime to take action on what’s worrying you. Learning to be proactive about managing worry during the day is important to easing nighttime anxiety. This can be as simple as putting some of your concerns into writing using a journal or getting organized and delegating tasks. Effective stress management during the day gives you the space you need to unwind and relax at night. Taking a bath or using relaxation techniques may help you settle into bed more easily. Meditation is useful for stress management and relaxation. Almost everyone has a sleepless night on occasion, but if they occur with more frequency than you desire, don't hesitate to talk to your healthcare provider. This is especially true if you have tried everything on this list to no avail. A doctor can help you identify and address the underlying causes of your sleeplessness and improve your sleep quality. Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. We Recommend Pure Sleep Improve Focus & Concentration With Daily Exercise Simply put, physical exercise is beneficial to just about every aspect of the body. Everything from improved heart health, weight management, increased vitality and, of course, looking better in the mirror are all side effects of a consistent exercise routine. However, the benefits available through exercise go much further than skin deep. Challenging your body physically also has the ability to greatly improve your cognitive function and brain health. If you tend to struggle with focus and concentration, you are certainly not alone. While you may never have considered exercise as a viable method of improving your ability to focus, this article will support this notion with several research studies that should change your mind. In a study performed on a group of Dutch students, researchers used objective measures to gauge the attention span of students after dividing them into three groups. One group of students performed two twenty-minute bouts of moderate exercise intermittently during their morning lessons, another group was allowed one twenty-minute exercise session, while the third group remained seated throughout the same time period. As you can probably guess, the groups that were allowed to exercise scored significantly higher on attention span assessments, with the first group scoring even higher than the students exercising for only one session. More info on the Dutch students study here - https://thecaregivercafe.net/2020/10/19/can-exercise-improve-your-focus-concentration/ In conclusion, the human body is designed to remain in motion. The term, “use it or lose it,” is an extremely applicable way to describe how without exercise, many important aspects of our anatomy suffer. While the purpose of this info today is to illustrate the fact that you can certainly improve your focus and concentration by dedicating some time in your schedule to practice moving well each day, the benefits of physical activity are critical to your quality of life as a whole. If you are looking for a great way to overcome the never-ending flurry of distractions present in your life that can also nourish your body as a whole, get into the habit of giving your body the physical activity that it requires. Read original blog post here - https://www.wendybottrell.com/blog/can-exercise-improve-your-focus-concentration Works cited for this post - 10 Neurological Benefits of Exercise. (2020, April 16). Retrieved from https://positivepsychology.com/exercise-neurological-benefits/ Can You Improve Concentration Through Exercise? - EuroPace. (n.d.). Retrieved from https://www.europace.org/can-you-improve-concentration-through-exercise/ How physical exercise makes your brain work better. (2016, June 18). Retrieved from https://www.theguardian.com/education/2016/jun/18/how-physical-exercise-makes-your-brain-work-better How will you practice exercise to improve your focus and concentration today? Let us know any ideas, comments or questions below. Like & Share if you found value here today Learn more about Wendy Bottrell here - https://wendybottrell.com We believe walking is a wonderful practice for overall good health and wellbeing. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Make Your Biggest Dreams Happen Did you know that your brain doesn’t know the difference between what you imagine and what has actually happened? It’s true! Neuroscience has proven it. Athletes and other types of performers have used the power of their imagination to overcome challenges and reach their goals for years. Why shouldn’t you? So, let’s do an exercise. Start by closing your eyes, but don’t fall asleep. It’s the kind of eye-closing where you’re entirely aware of everything going on around you, but you’re present in your own mind. Some may call it dreaming, but the difference is this kind of dreaming is active. You’re going to envision what you want your life to look like. When you close your eyes and start thinking about what you want out of your life, what are the first things that come to mind? Hold onto those because we’re going to bring those dreams to life with these three steps: 1. Allow Yourself to Dream Your eyes are closed, your mind is wandering, and all of a sudden, it’s put to a halt. It’s in our nature to be hesitant about dreaming big because we don’t want to fail or get hurt. But when you close down your dreams, you make it impossible to shoot for the stars. The next time you find yourself sucked into a vortex of dreaming, allow yourself to indulge in it. Then, make those dreams concrete by thinking of the specifics. For example, let’s say your big dream is to run a race. Dive deeper into that dream. Think about the type of competition, how long it is, and what it will look like to cross the finish line. 2. Visualize It We talked about the finish line—let’s really explore that. It’s one thing to think about a dream as a remote possibility or something that would be fun to accomplish. It’s another thing to visualize what it would feel like to reach that big dream. Actually feel the excitement and pride in your body. When you’re thinking about the big-picture goals you have, think about them more precisely. Ask these questions: - What am I wearing? - How old am I? - What does it feel like to say, “I did it”? - How do I celebrate? - Who is celebrating with me? Those are just a few questions, but the list goes on! Visualizing gets you from a mere possibility to a reality. This is actually the most important step for you to take. The visualizing to feel the emotion is what will get make your biggest dreams happen. At least this has been my experience. Let us know in the comments below. 3. Make it Happen The most natural step and the hardest step at the same time. The last step is to make it happen. Wake up early. Write down your goals. Put post-its up on your mirror reminding you to keep going. Taking that step is critical, and it’s challenging to do. If your dreams are worth it, though, it’ll be a piece of cake! We wrote about finding your WHY to reach your goals here that you might find helpful - https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life Let us know any ideas, comments or questions below. Like & Share if you found value here today using the social media buttons on this blog post at the top of the page. Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration Here Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here Achieve Your Goals With This Essential Simple Step When I learned how to practice this essential step to achieve goals now it was a complete game changer for me in achieving my goals. What is this simple step you ask? Check it out and be sure to share any ideas, comments or questions below this post. Do you want to know the simple step to really achieving your biggest dreams and goals? The essential simple step is to add intensity to your goals. You will want to make your goals big, you must think big, and take big action. Often times, people fall short of achieving their best life because they run out of energy or motivation. The get side-tracked, distracted. But load your goals with the clarity of your WHY (we wrote about this here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ) and be sure that your WHY inspires you each and every day to work consistently toward what you desire and you’ll definitely be achieving your goals now. Learn how to practice this essential simple step to achieve your goals now Make Yourself The Hero Of Your Life It is my experience from working with clients one to one for years that knowing your WHY is the most important action step you can take to get your WIN and see the results that you desire. Without a question. If you are like most people today including myself, it is most likely that you weren’t encouraged to put yourself front and center. Maybe your mom tells you not to be selfish, or did your dad tell you to share? That’s not necessarily a bad thing and it is a great way to get on with people but putting yourself second or third won’t help you get ahead. Add inspiration to your goals by putting yourself center stage. Make yourself the hero of your life story. Once you have created your WHY, practice seeing yourself moving through the daily consistent steps of your plan. See yourself once You’ve achieved your goals. You’re living your dream life. How does it feel? It is time to take a moment to celebrate what you have achieved. What makes you feel strong and happy and proud? “Stop waiting on someone to come and save you. If you fail, it's okay, keep trying until you succeed. Be your own hero.” ― Germany Kent Start now by creating your WHY (https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ) and working out a plan on how to get to your desired goals (https://www.wendybottrell.com/blog/three-solid-tips-to-win-with-your-health-fitness-goals). Do you need new skills, do you need to reach out to people in your network for advice or mentoring? Maybe you need to hire a coach? Take some time to write it all down and then begin to take action. Build your strengths, lift your weak points, and focus on making You the hero of your life. Let us know any ideas, comments or questions below. Get in touch with us and let us know how we can help you Like & Share if you found value here today We invite you to Subscribe to our channel & Be sure to hit the bell to be notified when we produce new content Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here  Powerful Questions For A New Beginning That's it. You've had it. Life is just not going as well as you'd like. Are you sick & tired of being sick & tired? It's time for a change, a New Beginning if you will. We wrote an article on Change when Change Is A Challenge For Your Best Life here for you to check out: https://www.wendybottrell.com/blog/change-when-change-is-a-challenge-for-your-best-life But how do you know where to even begin? Especially if you're still living in a life you want to change. It’s simple. You start by asking yourself these five questions: What Are You Looking For? Too often, what we're thinking is a change in our life is nothing more than a dressed-up version of the old. To avoid falling into this trap, start looking for real and actual change. Start by asking the hard questions: What do you want out of life? How are you not getting this? What would you need to do to attain this? What's one positive change which would place you closer to this dream? How Many Risks Are You Willing to Take? Fresh starts will demand a certain commitment from you, which manifests in how much of yourself you’re willing to put into the project. If you’re not willing to risk a new way of life, or much in the way of change, you’re not going to have much success. What is Different About the Life You’re Proposing? If you're looking for a new beginning, there has to be something 'new,' or you're not starting over at all. You are merely continuing what you've been doing all along. What is the thing you haven't done before? What Are You Giving Up? A new beginning means something else is ending. What are you leaving behind? Keep in mind this question doesn't necessarily imply you need to abandon every aspect of your past. Sometimes we're leaving behind only a small part of our life. Are You Truly Ready to Let Go of the Past? This last question can be hard because you might not know this answer until you've begun. Every fresh start is doomed to failure if you're weighed down with a lot of baggage from the past. At the very least, though, it helps to have a positive attitude about letting go and are willing to do the work to make this happen. Our 5 Questions For You To Consider For Your New Beginning • What Are You Looking For? • How Many Risks Are You Willing to Take? • What is Different About the Life You’re Proposing • What Are You Giving Up? • Are You Truly Ready to Let Go of the Past? In the end, these questions will give you some idea of what to expect as you embark on this journey of letting go. After all, being prepared truly is half the battle. Thank you for connecting here today Be sure to share any ideas, questions or comments below Like & Share if you found value here today We invite you to Subscribe to our channel & Be sure to hit the bell to be notified when we produce new content Learn more about Wendy Bottrell here - https://wendybottrell.com Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here - https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html  Get Good Physical Movement Each Day Exercise and getting your heart pumping is important when it comes to your physical health. How often are you in the habit and good practice getting in movement, and is it something you enjoy? If you only get to the gym or do a home workout 1-2 days a week, you know it’s time to add a little more movement. It doesn’t need to be anything intense but find more ways to move your body every day. Making time for regular exercise is probably best in the long run, and even small changes to your daily activity levels will make a difference. There are things you can do that won't interfere with your schedule and can easily be added to your regular routine. Check out these healthy habits to get you moving more. Take the Stairs We use this idea as often as possible and you've probably heard this one before, and that's because it is a wonderful practice to implement for your good physical movement. Take the stairs instead of the elevator whenever possible. These extra steps and the practice of moving the body throughout your day add up. It doesn't take much longer to walk up the stairs, and the benefits you get is well worth it. Starting out can be a challenge if you've been sedentary for a while, so do leave some extra time and go slow. Soon, you'll start to notice that taking the stairs requires less effort. Park Far Away Another idea that works for adding more physical activity to your day is to park far away from buildings entrances. Choose a spot at the far end of the parking lot and prepare to walk to your destination. Use this idea at work, the mall, appointments, and anywhere you drive. The extra steps really do add up and can improve your fitness. What I like best about this idea is I get more movement in my day and because I am far away from the entrance there are fewer difficulties. Move While Watching TV If you're a TV watcher, you've got time for exercise. In fact, this is one idea I use on a regular basis. Walking in place or a mini-trampoline (in the winter I used my mini-trampoline to get more movement in my day) while watching your favourite show or podcast will still allow you to follow the plot of your favourite shows or add to your learning with that podcast. A treadmill or stationary bike will work, as well but they do take up a lot of space. I do weight training and kettlebell training while the TV is as well. Take a Detour There are tons of ways you can add extra steps to your day if you get creative and think outside the box. Just like parking in the far end of the lot requires you to walk further, this same concept works well for indoors, too. At work, you can take the long walk to the restroom instead of choosing the one closest to your office. Even heading to the copier on the other side of the building will help. You probably make lots of short trips that could be lengthened throughout your day. Pick Up the Pace or Increase Your Distance Finally, consider moving a little faster or increase your distance. This small change can really make a positive change for your overall wellbeing. You don't have to sprint, but a brisk walk helps to push you to new levels in your movement practice. Give it a try when walking from the car. You can use this idea when running errands or walking on your lunch break, too. Simply picking up the pace or going further when you walk is a great way to realize the extra exercise benefits. Sometimes I add an extra street or block to my morning walk to increase the distance for that day. See? These simple habits won't really cause you to make any noticeable changes to your daily movement practice. They are however wonderful ways to get big results when it comes to your fitness level and health. So, go ahead and begin the practice of getting more movement today. Share any thoughts, ideas or questions in the comment area below Thanks for connecting. Please Like & Share. Subscribe to our channel here and hit the notification bell to learn about new content. Be sure to get in touch with us if we can help you Thank You. Wendy Bottrell https://wendybottrell.com Join our FREE Walking Challenge Here https://forms.aweber.com/form/46/118824146.htm - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://forms.aweber.com/form/46/118824146.htm  Boost Your Brain Power Now Today we all know that having a healthy brain is important for our best life, right? Well, have you ever considered exercising your brain? Today we are sharing ideas to help you with some Practical Benefits of Boosting Your Brain Power Now. Check it out and be sure to share any ideas, comments and questions below. Giving your brain a good workout isn’t quite a simple as going outside and taking a walk. However, many activities will help your cognitive skills and keep you from having age-related memory decline. Start with giving your brain something new and exciting to practice, the more complex, the better. The magic happens from there. Why bother? People who take part in an activity designed to boost brain power experience these long-term practical benefits: You Enjoy a Life with Less Stress Stress is the #1 reason for poor health and productivity. By reducing stress now, you will feel better in your day-to-day life, you’ll live longer, and you’ll have fewer health challenges. We created a video Practice Small Daily Changes That Can Help You Manage Stress that you might find useful here https://youtu.be/0JbuviZtjgI You Find You Experience Fewer Memory Lapses Having a memory which can stand up to the rigors of aging is one of the most important reasons to stimulate your mind now. By the time you reach the age of 85, you stand a good chance of experiencing memory loss – 35% of people do. Putting the work in now builds for better brain power later. There are many ideas to help improve brain power. We practice learning a new language, meditate, exercise daily both lifting weights and walking each morning, eat a real organic food diet cooked in our own kitchen, and get good sleep. For more ideas we found this article for you https://www.healthline.com/health/mental-health/brain-exercises Your Mood Stays Positive Longer A brain well-fed with interesting stimuli is engaged continuously, meaning there’s a pleasant influx of positive brain chemicals such as dopamine and other endorphins enhancing your mood constantly. You Can Concentrate Better Being able to maintain focus for more extended periods is incredibly essential, especially when you’re planning on staying activity employed past age 65. Making your focus sharper then becomes crucial toward doing so. You Feel More Motivated Motivation leads to productivity. If you want to get things done, you need your brain chugging along to keep your willpower strong. Without motivation, it’s challenging to force yourself to consistently complete tasks. You’re More Creative Raising brain power means raising intelligence levels. With this comes more flexibility when it comes to mental challenges and finding those outside-the-box solutions to problems. You Have Better Reaction Times As we age, we slow down. It’s for this reason why older drivers are forced to give up their driver’s licenses. If you want to pass those driver’s tests and keep your independence, having a quick reaction time is crucial. You’ll Have Less Vision and Auditory Problems Believe it or not, even these areas benefit from challenging your mind regularly. Remember, the crucial thing you need to know in how to challenge the brain is to give it a novel experience, and to ask it to perform complicated tasks requiring deep reasoning skills. Whether you play games, learn a language, or take up a new hobby, there are numerous ways to keep your mind agile. Engage your brain regularly, and you will be experiencing the benefits for years to come. What are The Practical Benefits of Boosting Your Brain Power Now that you use in your daily life? Share any ideas, comments or questions below. Get in touch with us and let us know how we can help you. Walking outdoors will help improve your brain power and definitely helps reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day ) Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Staying Hydrated Make You Smarter Three out of four people are chronically dehydrated — seventy-five percent. Odds are unless you’re thinking about your water consumption a lot, you’re one of them. To most people, dehydration doesn’t seem like a big deal. Being a little thirsty is such a normal state of existence, symptoms go unnoticed. The sad thing is, this means a dehydrated person might not realize that their brain is not operating at peak performance. The brain, when dehydrated, slows down. Thinking gets harder. Words are harder to find, and memory suffers. There’s a whole list of problems associated with dehydration: 1. Brain fog 2. Lethargy 3. Difficulty focusing 4. Exhaustion 5. Headaches 6. Emotional upset, such as depression and anger 7. Lack of thought clarity 8. Inability to make cognitive leaps or discover creative solutions 9. Difficulty sleeping, meaning the brain never gets a chance to recharge Why Does Water Matter So Much? Brains are already 75% water. That means they need water to keep working correctly. Water is what flushes toxins out and transports the nutrients where it needs to go. You have to keep things in balance so your brain can do what it’s designed to do. In other words, it makes sense to keep drinking. How Much Water Do You Need? There are two schools of thought on this. The first is highly technical. Check the color of your urine when you use the bathroom. The darker the color, the more you need to be drinking water. The specific amount you need involves a lot of factors: age, birth gender, levels of exercise, and quality of diet. If that sounds too complicated, try this formula to at least get you in the proper ballpark: Start with your weight. Divide by two. Take that number and drink that many ounces of water. Every day. For example, if you weigh 140 pounds, you need to drink 70 ounces of water. Ways to Get More Water Daily
Let us know any thoughts, comments and questions below. Get in touch with us and let us know how we can help you Stay Fit Without Going To The Gym Today out topic is Here Are 5 Simple Ideas To Stay Fit Without Going To The Gym. We haven’t been to a gym in years and frankly don’t miss it at all. Check out these 5 simple ideas and let us know your thoughts in the comments below. Let’s face it, the gym environment (despite the diversity of options for gyms that are present in most places) is not for everyone, either due to personal preference of atmosphere, lack of self-confidence, or possibly simply logistical issues such as time or transportation, but fortunately there are a number of ways that you can stay in shape and get some exercise without ever stepping foot into a gym. Consider the following 5 simple suggestions that provide a workout in an alternative setting. Hiking/Walking If you have been following us for a while you will know that hiking/walking are one of our favourite health and fitness activities that we do most days of the year. We have been daily walking since the spring of 2017 and in one year walked over 3 million steps. It has been one of the fitness activities that has been such a joyful an experience for us. Now, whether you get out in your neighbourhood or go to the park closest to you and walk around for 20 minutes, or you take a day trip to whatever state or provincial park with hiking trails is most realistic for you, or even if you just take an hour to explore your town or city. Consider it taking yourself on a tour of your town which likely would result in you either re-discovering the town that you call home or learning things about your city of which you were previously unaware. Walking and hiking are excellent ways to get some exercise without going to a gym. Anything from a brief stroll to a vigorous hike will most certainly be worth the time and the effort, and you will be happy that you did. Donate Your Time/Labor Volunteering in a community garden, or with a charitable organization such as Habitat for Humanity, or any other activity of the like will not only get you moving and active without stepping on a treadmill, but the sense of accomplishment and reward that your philanthropic activities will yield will make you feel better both inside and out. Turn Cleaning Into A Workout Basically, most weekly or daily household chores (vacuuming, mopping, general maintenance and cleaning) involve a certain amount of physical activity anyway, so why not turn these tasks that need to be done anyway into a work out of sorts? Accomplishing this efficient use of your energy is as simple as putting on your work-out clothes and shoes, turning on your favorite work-out music, and just putting a little more energy into your movements as you get your house chores done. Take Up A Sport That Suits You Most every town and certainly every city has adult league teams that play a variety of sports such as softball, soccer, basketball, etc. Even if you’ve never played a team sport before, there is a good chance that you will find a sport and team that is appropriate for your skill level and physical ability. And you might be surprised at how much you enjoy your new found activity and the comradery of your team mates, as well as you may discover a talent to which you were previously unaware you possessed which, like volunteering, will not only give you exercise and help you to stay fit but will also improve your mental and emotional health. If you find the right sport and the right team to join, it will most certainly be a win-win situation for you Participate In An Obstacle Course This isn’t a fitness activity that we have taken part in however we know a few people that do and absolutely enjoy taking part. Organized obstacle courses are a fast-growing trend in outdoor fitness activities, and there are options for every level of athlete, many of which are also themed which makes them more fun and interesting. Obstacle courses such as Tough Mudder, Zombie Mud Run, Spartan Race, etc. are just 3 of the multiple options of fun obstacle course races that will certainly give you a work out but won’t make you spend time at the gym. SOURCES: http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#sign-up-for-an-obstacle-course-race http://www.health.com/fitness/10-fun-ways-to-get-fit-without-a-gym#join-a-team https://www.google.com/search?q=obstacle+course+races&rlz=1C1CHBD_enUS790US790&oq=obstacle+course+races&aqs=chrome..69i57j0l5.4464j1j7&sourceid=chrome&ie=UTF-8 Be sure to share any ideas, comments or questions below. I’ve written many times about my pure joy of getting out and walking every morning. Walking is a daily practice in my life because it allows me to move well each morning. We would like to invite you to think about walking as a way to practice joy in self-care. Walking helps to release endorphins and is amazing for your mental health as much as your physical health. Walking every day for at least a few minutes, whether you prefer walking alone or with friends or family is a wonderful way to relieve stress. We enjoy getting out in the neighbourhood for a lovely morning walk however getting out on the hiking trails really makes our hearts sing and brings joy to our lives. Walking outdoors will help improve your mood and this alone helps reduce stress and if you can walk in the morning it not only feels good, but it helps with your sleep at night. “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 ) 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. 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. Join our FREE Walking Challenge Here https://forms.aweber.com/form/46/118824146.htm - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE https://forms.aweber.com/form/46/118824146.htm Share any ideas, comments and questions below Be sure to connect and let us know how we can help you 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. Join our FREE Walking Challenge Here - https://forms.aweber.com/form/46/118824146.htm - 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. Let us know how we can help you. Learn more about us here - https://www.wendybottrell.com/ Check out our resource page here https://www.wendybottrell.com/healthfitnessresources.html Live A Balanced Healthy Life With These 6 Simple Practices This blog title 6 Simple Daily Practice to Help You Live a Balanced Healthy Life might cause some overwhelm for a few readers today and I will share with you right now it is not necessary to feel that way. You see we believe that making change is about taking tiny steps rather than thinking you have to make all the changes at one time. Yes, taking action is important and inch by inch is a cinch. We wrote about this here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps The ideas we are sharing today are to help you take the steps for you to feel happy, joyful, fit, healthy, and productive, with these 6 simple daily practices to your health and fitness routine. These are simple changes to make in your life, and it is one you can go about gradually so you don’t feel intimidated by too many changes all at once. Here are some very simple habits you can add to your routine that help you live a balanced life: Drink Your Water This will not surprise you since we wrote about it in an earlier blog post as one of the pillars of health and wellness. Here is our blog post https://www.wendybottrell.com/blog/the-six-pillars-of-health But if you like many other when they begin to commit to drinking more water struggle drinking enough water, here are some tips to make sure you are staying hydrated: In today’s world so many people are dehydrated. It is important to drink 1/2 your bodyweight in ounces of water daily. The definition of Water for me is clear, colorless, odorless and tasteless. I hear a lot that the reason water is not the drink of choice is because people don't like the taste. If you use the definition provided there will be no taste. Water will be a refreshing drink and now the practice will be to learn how to appreciate this in every sip. The easiest way to begin getting enough water daily it to have 1 glass on getting up in the morning, 1 with each meal and snack, that would be 5 glasses of water, 2 with exercise and finally 1 before bed. (That could be an hour before). This simple drinking water plan is doable for everyone, and you can certainly begin getting a success here starting today. No matter the time take your first glass of water now. Now here is what you will want to consider. If you drink no water today, my suggestion is to start a bit more slowly adding water because you will go to the washroom more. The benefit of drinking enough water for hydration is many people mistake thirst for hunger. Therefore, they are eating when really, they are thirsty. If you feel hungry drink a glass of water and wait 20 minutes. If you are still hungry then go ahead and eat. Eat water-dense foods – You can also eat more foods that contain a high amount of water, such as lettuce, watermelon, cucumber, tomatoes, zucchini, celery, and apples. It is also suggested that you add a pinch of sea salt to your water will make a difference for you. Here is an article that you might enjoy for more information on this topic https://paleoonthego.com/blogs/foods/add-sea-salt-to-drinking-water Move Your Body Well The human body is meant to move well every day. If you want to feel happier and healthier, you need to move your body. Remember this doesn’t have to be with a structured workout plan unless that is within your own personal goals. But if you just want to exercise to boost your mood and improve your overall wellness, then any form of movement will work great. Here are some ideas: • Go for a walk every morning (is best to help with better sleep https://www.verywellhealth.com/morning-sunlight-exposure-3973908 or evening after dinner to help with better digestion https://www.healthline.com/nutrition/walking-after-eating ) • Spend some time at the beach or lake • Have a living room dance party • Take a fun dance or fitness class • Practice tai chi or martial arts • Join a friend at your local gym • Do indoor rock climbing • Find a local trampoline park • Start doing daily yoga As you can see, there are many ways to get some exercise in without feeling like you’re doing “fitness”. For some people, they have physique goals or really enjoy fitness, and that’s amazing! But even if you don’t, you can still move your body and get all the same health and happiness benefits. Get Some Sunshine We’ve already written above about getting daily sunshine and the benefits. It does miracles, or at least feels like it. Why do people feel so much happier and more energetic in the summertime? For many people, it is because of all that wonderful, healing sunshine. The sun’s UV rays emit vitamin D, which you can get naturally absorbed into your body simply by being out in the sun. More information for you on the benefits of sun go here - https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight Write in Your Journal Journaling is a wonderful activity to add to your daily practice if you want to focus on a balance between health and happiness. It not only helps with your emotional and mental health, but you can often use it to track habits related to your physical health as well. We wrote about the benefits of journaling for self-care here https://www.wendybottrell.com/blog/are-there-benefits-of-writing-in-a-self-care-journal We believe that it doesn’t get much better than journaling when it comes to your mental or emotional health. For holistic habits that improve your mind, writing down your thoughts and feelings is extremely beneficial. This can be a therapeutic experience that is easily done in just 5 minutes a day. Some things to remember about journaling: There are no rules – Feel free to write as much or as little as you want, use any type of notebook you have on hand, and don’t worry about your spelling or grammar. Try different methods of journaling – There are many different forms of journaling, including using prompts, brain dumps, stream of consciousness, and daily journaling like writing in a diary. Feel free to experiment with what works best. Express gratitude – Every time you write in your journal, begin to write a few things you are currently grateful for in your life. We wrote Practice Daily Gratitude - https://www.wendybottrell.com/blog/practice-daily-gratitude-for-the-mental-and-physical-vitality-benefits Do Something Creative Let’s get one thing clear: you don’t have to be artistic to be creative. Even if you weren’t born naturally artistic (most people aren’t), you can still be creative. Think of any activity or hobby in your life that uses the creative part of your brain, such as making or playing music, writing, drawing, or painting, creating things with your hands, assembling things, really anything you can think of that you enjoy. Reassess YOUR Needs Regularly Consider reassessing your needs as part of your self-care routine. This is a habit many people forget, as they are busy trying to be consistent with their daily practices and get as much done as possible. Yet your needs are going to change over time, so it is good to check in with yourself weekly or monthly, consider what practices are improving your life, and which you are not seeing a positive impact from. Remember that your wellness and happiness journey is yours, and yours alone. It must be customized to who you are as a person, your own needs, and the goals you have. While it is great to get inspiration from others, what works best for them might not be best for you. Be sure to share any ideas, comments or questions below. Get in touch with us and let us know how we can help you. I’ve written many times about my pure joy of getting out and walking every morning. Walking is a daily practice in my life because it allows me to move well each morning. We would like to invite you to think about walking as a way to practice joy in self-care. Walking helps to release endorphins and is amazing for your mental health as much as your physical health. Walking every day for at least a few minutes, whether you prefer walking alone or with friends or family is a wonderful way to relieve stress. We enjoy getting out in the neighbourhood for a lovely morning walk however getting out on the hiking trails really makes our hearts sing and brings joy to our lives. Walking outdoors will help improve your mood and this alone helps reduce stress and if you can walk in the morning it not only feels good, but it helps with your sleep at night. “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 ) 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. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Our resource page is here To learn more about us go here https://www.wendybottrell.com/ Share any ideas, comments and questions below Be sure to connect and let us know how we can help you One Health & Wellness Life Strategy For A Happier You Designing your health and wellness life is to find a balance between all the 6 pillars of health. It is a harmonious balance between health, productivity, mindset, and happiness, all intertwined to make up a joyful and fulfilling life. It seems simple enough, right? Yet it doesn’t always come naturally to people. It is often easier to just focus all your time and attention on one area of your life, but even though that one area is often the most efficient, it leaves out so many other pillars of life and happiness in your life, creating an imbalance. But don’t worry – balance is always possible when you set your priorities, know what would bring you the most happiness, and how your mind and body can work together for optimal health and longevity. You Have Less Stress The more you focus on a healthy balance between your wellness, nutrition, exercise, and other pillars of health, the less stress you tend to experience in your life. This in turn can lead you to being happier overall. Think about how often you feel a lot of emotional stress and burden simply because of your health, energy levels, your diet, or activity. The way you feel can have a very large impact on your emotional and mental health, which in turn leads to more stress and makes it a lot harder to find gratitude in your life. By focusing more on health and wellness, you reduce your stress levels, which then encourages you to feel gratitude and really soak in all that positivity that brings you happiness. Check out our blog post about the 6 Pillars of Health that will begin to guide you in a way to improve your health and wellbeing and live a happy life in the process. https://www.wendybottrell.com/blog/the-six-pillars-of-health Be sure to share any ideas, comments or questions below. Get in touch with us and let us know how we can help you. I’ve written many times about my pure joy of getting out and walking every morning. We would like to invite you to think about walking as a way to practice joy in self-care. Walking helps to release endorphins and is amazing for your mental health as much as your physical health. Walking every day for at least a few minutes, whether you prefer walking alone or with friends or family is a wonderful way to relieve stress. We enjoy getting out in the neighbourhood for a lovely morning walk however getting out on the hiking trails really makes our hearts sing and brings joy to our lives. Walking outdoors will help improve your mood and this alone helps reduce stress and if you can walk in the morning it not only feels good, but it helps with your sleep at night. “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 ) 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. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Join The Free Walking Challenge Today – Free Registration HERE Share any ideas, comments and questions below Get in touch with us and let us know how we can help you.  Healthy Thoughts Practices The actions we practice repeatedly, become the habits we live by. The more you practice it, the more likely you’ll keep doing it in the future. We know that healthy thought practices are important for overall good health, right? The more you think in a certain way, the more you’ll likely keep thinking about it the same way over and over again. Soon enough, it’ll start to consume your day-to-day living. The science behind it is that each thought ignites a chemical reaction in your brain. This reaction then triggers a certain emotion. As a result, your emotions send a signal to your body, and you react accordingly. This cycle repeats itself until you realize you’re not living the life you want for yourself. You can’t even recognize who you are anymore. Marcus Aurelius’ quote rings true here, “A man’s life is what his thoughts make of it.” It’s then that you must decide to make a change. Recondition yourself by recognizing negative thoughts and how they affect your emotions. The act of thinking about your thinking is what psychologists refer to as metacognition (Learn more here https://youtu.be/csJYhiZfNvk ) It’s one of the best ways to find out what’s causing your thought patterns. As with most things, reconditioning your thoughts takes time. Brace yourself for a few bumps along the way but stick with it. You’ll realize it’s the only way to become aware of the link between your thoughts, emotions, and behaviour. Only then will you be able to regain control and live the life you deserve. “Whatever the mind can conceive and believe, it can achieve,” Napoleon Hill Share any ideas, comments or questions below. Be sure to reach out and let us know how we can help you. Check out Crystal Clear Mind - Center your mind for spiritual growth. Clarity of thought and clarity of purpose are two things’ people often look for when beginning meditation. With clarity comes insight, which is essentially another word for wisdom. It can be summed up as 'the ability to know what the correct thing is to do in any given situation', something many people search for their entire lives. Set beneath beautiful layers of Native American flute, meditation bells and peaceful nature sounds, Crystal Clear Mind gently brings the mind down into a state of relaxation, gradually taking it deeper into the realm of intuitive awareness. Once this state is reached, your mind will rest in a state of peaceful, contemplative awareness, a state that all seasoned meditators agree contributes to a less stressed, less anxious, healthier mind. Crystal Clear Mind will help get you past the frustration that causes many meditators to throw in the towel and is essential for anyone seeking purer awareness and clarity of thought. Simply slip on your headphones, relax and press play. Here is our affiliate link and helps support our work here - LINK Share any ideas, comments and questions below Be sure to connect and let us know how we can help you 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Let us know how we can help you. Let Your Core Values Guide You So many people give up on their goals and desires way too early in the process of achieving them. Is this something you might be able to relate to? Today we our topic is Let Core Values Guide You For Your Best Happy And Healthy Life? You know maybe you decided you wanted to reduce your weight and yet on day two of the process you are already willing to quit. Maybe if you’re dissatisfied with how your life is turning out, start by finding out why you’re feeling this way. Once you put your finger on the why, it’s time to focus on changing your mindset from the toxic, negative self talks to the optimistic and productive mindset that will help you stay the course while you begin to create your clear WHY and develop the practice of discipline to keep moving toward your desired outcome. We are diving into the idea of living your core values to help you stay on track with your goals. The gift to quitting too soon is you get to realize right away what must change for you. This will help you assess what needs to change, where you can clarify your values and start making plans. Once you find the path that leads to your true self, keep at it. Change doesn’t happen overnight, but if you remain resilient, disciplined and work hard to be clear on your WHY towards your goals, you can achieve much more than you ever thought possible. Create a Life that Reflects Your Values Way back in the year 2000 I took my first life coaching course. To tell you it was lifechanging would be an understatement. In this first course we learned about values. I had never heard of living your values and no one in my life to that point had ever even discussed how important core values are in life or what they were. It was an exciting course and since that day I have made it a point to practice living my values. One reason we’re unhappy is that we’ve strayed from our core values and the goals we set up for ourselves. Even if you never said your goals out loud or wrote them down in a diary, they’re stored deep in your mind. Then, when the life we’re living isn’t getting us anywhere near these goals, we feel anxious and on edge. But, many times, we don’t connect the two things. So, we keep muddling through, making us more anxious and driving us even farther away from our goals and values. Family, friends, and society are another factor that drives a wedge between us and our authentic selves. They all have their own opinion of how we should live our lives, and they’re not afraid to tell us. Repeatedly. Many times, we seem to tell ourselves that it’s just easier to follow along, it's not by the way. After all, they know us better than ourselves, so who are we to doubt them? But the reality is when you carry out another person’s idea of how you should live, it ultimately backfires because you’re not following your true path. When was the last time you took a moment to think about your core values? Have you ever taken the time to seriously consider what your values are? We aren’t talking about something’s monetary worth here–your personal core values, or your basic and fundamental knowing or attitudes that guide your actions, are a huge part of how you live your life. You see, living in a way to honour your values is very powerful. Today I will share with you the way I was able to Clarify my values. If you set aside some time, an hour would be an excellent start so you can do this. Why would you want to take the time to clarify your values to live a healthy and vibrant life? Living your values makes your heart sing! Living your values allows you to honour yourself at a core level. When I learned what my core values are it changed everything when it came to my health and for that, I am very grateful. Understanding and defining your personal values is a major step toward living the life you want to live. When you focus on your fundamental values, you ensure you’re living your life in a way that suits you and all your goals, dreams, and interests. What are some examples of personal core values? There are quite a few personal values out there. Values differ in importance from person to person. In fact, differences in values often lead to lots of conflict and controversy between people! While the importance of different values varies so greatly from person to person, here are a few examples of what some core values might be: • Adventure • Loyalty • Creativity • Empathy • Boldness • Strength • Relationships • Faith • Humour • Happiness • Knowledge • Optimism • Love • Self-respect • Honesty • Status • Trustworthiness • Health • Fitness • ….and many, many more! Personal values can often be described in one word, capturing the essence of larger opinions and feelings about something. For example, if one of your personal values is relationships, it may be very important for you to honour all your relationships in life–romantic, familial, friendships, and otherwise. How do you determine what your true personal values are? Your personal values exist deep within yourself. These values, when measured against how you’re making choices and living your life, help you determine whether you’re living life the way you truly want to live it. Often, your values can be a big indicator of whether you’re following the right pathway in life. These values work in sync with your intuition. For example, when you get that sudden urge that “something doesn’t feel quite right,” consider how the present situation aligns with your personal values. If it clashes with your fundamental values and knowledge, you’re likely getting signals that you’re heading down a path that won’t make your heart sing. Determining your values can feel tricky, but there are ways to narrow down your feelings and best understand where your fundamental beliefs lie. A good way to begin determining your personal values is to look through an extensive list of them; you can find them online and in various psychology and self-help books. Browse this list and determine which values resonate most with you. Don’t spend a ton of time considering each one extensively. Instead, allow your intuition to guide you and quickly highlight each one that feels right to you. Once you have a highlighted list, focus on the ones you marked with more consideration–think about why each of these values stood out to you and jot down a few notes for each one. At this point, you can even take your remaining values and arrange them in a list beginning with the one you find most important. How can you use your core values to live life the way you want? People face tough challenges and decisions every day. However, when you have a good grasp of what your core values are, you’re more likely to make choices in a way that makes you feel confident in your decision-making. For example, after making your list of personal values, keep it handy. The next time you face a tough challenge, pull out your list. Consider each of your options against your personal values–which choice best aligns with your values? Are there any options that seem to push against your personal values? Use these driving questions with your list of values to make an informed decision you can feel good about afterward. By doing this work you now can live your best life! By going through the process to clarify your values will allow you to do things you never have for yourself! Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. One of our core values is healht/fitness/moving well/living well. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Learn more about our Holistic Lifestyle Coaching here Learn more about us here Let us know how we can help you. Get Inspired And Motivited For Your Best Life To learn how to create success in any part of your life it is important to first understand the ideas of inspiration and motivation. This is a powerful life lesson and once learned will allow you to use both your inner strength and those outside forces to propel you to reach any goal you desire. Here is what I mean. First let’s ask the question – “So how does inspiration differ from motivation? A recent email conversation with Sam Taggart, founder of The D2D Experts, went a long way in clarifying the crucial differences for me. "Motivation is a push factor," he explained. "It's an outside force that is compelling you to take action, even if you don't necessarily want to. Inspiration, on the other hand, is more of a pull or driving force. It's something that comes from within that gets us to proactively give our best effort. When someone is inspired, they're with you for the long haul." (Source: https://www.entrepreneur.com/article/343666#: ) The term "motivation" is commonly used in ordinary speech to express why someone does something. It is the force that propels human behavior. According to a study by Washington University, "Most people readily acknowledge that motivation is the desire to do something but is it that simple? While motivation can start with a mere thought or verbalization, it must be followed by visible action—and anchored by a clear vision. The natural, psychological, interpersonal, and intellectual elements that trigger behavior are all motivation. Without these things, the thoughts and words tied to a desire for change remain empty and powerless." People's drive and willpower fluctuate for a variety of reasons. If you don’t know your WHY for your goals inspiration will be lacking and every step will be a challenge through shear willpower (We wrote about finding your WHY here https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life ). Today We want to share ideas to help you stay inspired and motivated so you can accomplish what you set out to do: Find Your WHY Finding your WHY is the most important thing you can do for yourself in any goal you say you want to achieve. One of my mentors taught me that knowing your WHY is 95% of reaching a goal and the how is the 5%. This is exactly the opposite to what most think. Take the time to learn what your WHY is today. If you are going to stick to your health and fitness goals this year, and for your lifetime, developing YOUR WHY will be the most important thing you do so that it is strong enough to stick it out when the motivation cools off, the excitement isn’t there and you’d much rather stay in and watch television instead is vital to your succeeding along the way to achieve your goals. Your “WHY” has to be unique to you. Find whatever that is and use it to push through the hard days! For me, my WHY was seeing my mother lie on a hospital bed for 2 days waiting for a full hip replacement. There was that moment when I realized if I didn’t start to make changes in my life, I was going to be my mother in 20 years. You see, 25 years ago I was about 100 lbs. and had no energy, had already been diagnosed with 3 autoimmune health issues and if I didn’t make changes my life and health were only going to go downhill. I’ve heard it said that if you know your WHY and the how is simple.Be sure to check out our article on the 5 WHY's Method to help you create your unique WHY. Just Get Started Once you know your WHY you do not need to wait for motivation to begin. If you want to work consistently every day, you must take action. Most of the time, procrastination results from having too much on your plate and not knowing why you want to begin. It's difficult not to feel this way when you attempt to address it all at once: but when you concentrate on one or two things at a time, it's simpler to act and not be in the overwhelm. The next thing you know, you are working on your goal consistently and beginning to see the results that you have set out for yourself. Take Tiny Steps Don't let the size or difficulty of a goal cause you to procrastinate. Break it down to tiny steps – and then start with just one of them. We’ve written about Tiny Steps here https://www.wendybottrell.com/blog/how-to-make-big-changes-by-tiny-steps Minimize The Number of Everyday Distractions It's difficult to concentrate when there are so many distractions all around you. If you have a goal of living a health and fitness lifestyle and as a part of your plan you decide to get out for a walk each morning, be sure to lay your clothes out the night before and have your shoes ready to put on at the front door. Stay focused to keep yourself on track. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Share any ideas, questions or comments below. We invite you to see our Resources page for our Coaching programs and health and fitness products to help you Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h Let us know how we can help you. It completely surprises me when so many people don't realize that the habits that we form show up in our success or failure. fter all, good health and fitness habits already dictate a lot about our lives. If we, for example, eat large amounts of highly processed food regularly and don’t exercise, we can expect to have physical consequences for our actions. That’s why it’s so important to form good intentional habits so that we can reach our fullest potential. What’s even more interesting is the fact that these same good habits can help us to stay motivated and inspired when it comes to realizing our goals. One of the most important tips we can share with you today is about creating a strong WHY. I've heard it said that knowing your WHY is 95% of success and the other 5% is the how. Check it out here and be sure to share your ideas, comments and questions below. Revisit the reason you’re doing what you do. We talk a lot of your WHY. You can read more about finding your WHY here, https://wendybottrell.weebly.com/…/the-six-pillars-of-health, https://wendybottrell.weebly.com/blog/stay-inspired-tip and https://wendybottrell.weebly.com/blog/three-solid-tips-to-win-with-your-health-fitness-goals When you make goals, you tend to feel that initial surge of enthusiasm for the project. Sadly, this motivation tends to wane over time. Build a habit that forces you to revisit the WHY goal to bring that motivation level back up. For example, if you’re doing something that will benefit a specific health or fitness goal practice each and every day to ensure that stay on track. Be proactive. When I first began my personal health, fitness and weight loss journey way back in the mid nineties I was out of shape, 100 lbs. overweight and my health was heading in a direction that would have certainly caused me huge health issues if I didn’t do something to make a change. I saw my mother lying on a hospital bed waiting for a hip replacement for two days and it was clear to me if I didn’t begin to make different life choices, I would be my mother in twenty years. The very next day I started my new health and fitness practices. I was proactive in my plans. I borrowed a fitness video and did what I could. Each day I just did a bit more exercise. Over time I was able to reduce my weight by 100 lbs., completely change the foods that I ate, and so much more. I made it happen over time and this is possible for anyone looking to get and stay motivated/inspired with new health and fitness habits Be sure to watch the video to the end to learn all the tips we shared today. Get in touch with us and let us know how we can help you. We invite you to join our FREE 21-Day Walking Challenge here Check out our Health and Fitness Resources here 4 Tips To Help You Exercise Every Day When I was working one to one with clients, it was important for them to realize that their regular exercise mindset was important so they would ensure a healthy tomorrow. Sometimes this was a challenge to completely understand for them because they were either very young or maybe even older yet not in good health. Let me explain. Our topic today is 4 Tips To Help You Exercise Every Day To Ensure A Healthy Tomorrow In today’s make busy lifestyle, you must know exercise is good for keeping you healthy, right? Daily exercise combined with good real food nutrition is the best way to stay fit. Mind, Body and Spirit. Of late there has been an increase in awareness about health and fitness among people, due to a huge increase in lifestyle related health problems, such as, the shocking rates of early death in people afflicted with heart disease. However, there is still a large percentage of the population that needs to be persuaded about the benefits of exercise. Did you know that for the first time there are more obese individuals in the world than there are hungry people in the world? Check out this article for more information - https://www.bbc.com/news/health-35933691 Are you among those who need some more convincing reasons to start working out? Ensure A Healthy Tomorrow: 1. Regular daily exercise keeps a check on your weight: Daily exercise maintains body weight. The more vigorously you exercise the more calories you burn. If you are not able to dedicate time for self-workouts or joining fitness classes, choose more active options for regular daily activities. For example, you can take stairs instead of elevators or walk more consistently and move more each day. 2. Prevents future health complications: Are you suffering from high blood pressure? Are you worried about your risk for heart disease? Regular exercise ensures optimal heart health and also lowers cholesterol. In addition to this, daily exercise helps you avert metabolic problems, diabetes, arthritis and certain types of cancer. (Always be sure to check with your primary care person before you begin) 3. Boost your energy levels: Daily exercise keeps your energy levels elevated even after a long day at work. Regular physical activity makes your muscles strong and boosts stamina. Exercise helps to deliver nutrition and oxygen to the blood vessels making your heart function more efficiently. Energy and vitality keep you feeling young and ensure strong and healthy senior years. 4. Manages mood: Taking a brisk walk every day for even as little as 15 minutes is known to boost mood. Studies have found that regular physical activity stimulates chemicals in the brain which can make you happier and reduce stress. Moreover, regular exercise also helps to build confidence and self-esteem. We wrote about this here 5. Regular exercise promotes good sleep: Are you not able to get quality sleep? Or do you struggle to fall asleep? Start doing some physical activity daily. It will help you to get to sleep faster and provide for a higher quality of sleep throughout the entire night. However, your exercise time should not be close to bedtime because it can leave you too energized to get a good night’s sleep. 6. Exercise adds fun to your mundane life: Engaging in daily activities like jogging, running or going to fitness classes gives you a chance to enjoy outdoors and to connect with other fitness conscious people, which can only be a good influence in your quest for good health. It gives you a chance to loosen up and know that you are doing something good for yourself. Look for a physical activity that you enjoy and just do it on a regular daily basis. After some time, you will feel fit, strong and see huge improvements in your body, which, will make it even more fun to continue! We wrote about Play and Laughter HERE The bottom-line is regular fitness is beneficial for your body, mind, and spirit. It makes you healthy and happy. As a beginner, make it a goal to engage in at least 15 minutes per day and keep increasing. If you want to lose weight, you will want to learn more about proper strength training technique and a system that you can implement daily. It is always recommended to get approval from a primary care physician before beginning any health practice, particularly when you have not exercised for a significant amount of time or if you are suffering from any health problems. Regular exercise today ensures a healthy tomorrow and a much better chance at living disease free in midlife and in senior years. Your mind is such a powerful tool and one that is often underutilized by many people when it comes to the area of exercise. If you are not satisfied with how you are feeling, a change in your mindset is in order. So when my clients were being challenged to get into the health and fitness mindset and were finding it really is so easy to blame others for not having the habit of exercise our conversations and coaching would be around finding the way to enjoy regular exercise in their life. It really boiled down to their outlook and attitude. Having the regular exercise mindset did not mean they were a big person with large muscles! No, instead it meant that they would realize what they wanted out of their commitment to exercise and were prepared to go after it. The clients that have succeeded long term with the habit of regular exercise found their WHY and therefore a passion for it. So how do you develop your attitude, increase your confidence levels and get that regular exercise mindset? You can start by using the following 4 tips to help you exercise every day : 1. Always be grateful for what you do have in your life. Stop concentrating on what you don’t have. Negative thinking uses up a ton of energy, so why not put your energy into positive thinking instead? Be grateful that you have the ability to move, exercise and practice good health habits instead of focusing about having to be stuck in traffic on the highway each day. www.wendybottrell.com/blog/100-things-you-are-grateful-for 2. You can improve your outlook by surrounding yourself with positive thinking people. Find people that have the same goals as you and spend time with them. Their positive energy will rub off on you and you will start acting and thinking in a more positive way. https://www.wendybottrell.com/blog/5-practices-to-manage-your-energy-to-enjoy-good-health 3. Change your mindset by affirming the positive each day. It can help to use positive mindset quotes, find ones that you like and start using them daily. Thinking in a positive manner can help to relieve your stress and any signs of depression. Stop thinking about things that could go wrong. Instead focus on how they can turn out better than you expected. https://www.wendybottrell.com/blog/ways-to-use-daily-affirmations 4. Fresh air can really help improve your mind. It is so easy to spend too much time inside sitting at your computer. Make time to get outside and take advantage of the natural sunlight. It can do wonders for your body and mind. Why not spend some time with your family or friends at the beach or in a local park? There is no better combination that fresh air and fun! https://www.wendybottrell.com/blog/walking-for-your-best-healthy-life By using these tips, you will be on the road to a regular exercise mindset that will Ensure A Healthy Tomorrow! How have you found a way to implement regular exercise? Share your ideas comment, questions and successes below! 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Share any ideas, questions or comments below. Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h Let us know how we can help you. 5 Minutes A Day For A Healthier, Happier Brain I’ve heard it said that we all want happy and healthy brains. I think this is true. What do you feel about this topic? Do you feel it is possible? Well, did you know doing just one simple thing for only 5 minutes per day can change how your brain works? To optimize your mental processes, you only need to do one thing: Meditate. Article - Promising Links between Meditation and Reduced (Brain) Aging: An Attempt to Bridge Some Gaps between the Alleged Fountain of Youth and the Youth of the Field (source) As you age, your brain undergoes many changes. On a brain scan, you can expect a certain amount of loss of brain matter over time. This shrinkage is what causes you to forget things. It’s why your brain begins to slow down, making it harder to concentrate or remember. Except in people who meditate, this shrinkage doesn’t happen. Various studies have shown a marked change in people who meditate regularly vs. those who do not. Or more accurately, a lack of change. One scientific study used brain scans over eight weeks to discover if meditation changed the brain. While the brains in the control group (non-meditators) got smaller, the brains of those who meditated did not. Studies have proven that those who consistently meditate will see brain growth, reversing damage over time. How do you meditate to get optimal brain health? Make Meditation a Daily Practice The meditation style doesn’t matter, but you need to do it regularly. You only need to meditate for a few minutes a day for there to be a significan impact on brain health. A commitment even a busy person can make. Schedule a Daily Date with Yourself Once the commitment is made to meditate daily, add it to your calendar. Make sure you keep this particular appointment. Protect it. It’s time for you, and you alone and is necessary for your good health. Learn and Practice How To Breathe While there are different exercises on how to breathe during meditation, there is no one right way to do it. The point is to concentrate on your breathing and to allow it to be natural. For some quick breathing techniques to get you started: V-Shaped Breathing Imagine the breath going in and coming out through a V-shaped opening between your eyes. By putting the focus here, you are calming the frontal lobe. This area is where you make decisions, and so it’s an excellent place to put your concentration. Box Breathing Inhale deeply through your nose while counting to four. Hold the breath inside you while counting to four. Let the breath out slowly while counting to four. Repeat four times. Three-Part Breathing Inhale deeply starting with your stomach. Pull the air from there up into your chest. Keep going until it’s in the upper chest by the collarbone. Exhale out of each area. Pay close attention to how the breath feels. Pull yourself into the rhythm and feel the calm. Now is the time to protect your brain. Grow it. Meditate and discover not only an answer to stress but also optimal brain health. You can have a healthier, happier brain. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Share any ideas, questions or comments below. Want help in your mediation? Brain Power - Super Charge Your Learning Ability - Brain Power music entrains your brain to 12 Hz, a frequency associated with absorbing information passively for recall at a later date. Order HERE - https://bit.ly/3mOrf1h Let us know how we can help you. Reset Your Fitness Part 2 Last week we began discussing the health challenges of sitting in our blog series titled Reset Your Fitness Practices To Help You Live Your Best Healthy Life and the link to read the full post is here - https://www.wendybottrell.com/blog/reset-your-fitness-practices-to-help-you-live-your-best-healthy-life
Today we are diving deeper into this topic to help you find your own inspiration and motivation to move your body more and move it well on a regular basis for your best healthy life. Are Their Health Concerns With Sitting Too Long That Effect Health? Sitting as a health issue is not a new topic. We know today that the human body wasn’t built to sit all day. Do you know that if you engage in more than 8 hours of sitting, this starts to cause serious damage to your circulatory system? According to Dr. Erin Michos at Hopkins Medicine, once you hit 10 hours or more of sitting per day, your risk of cardiovascular disease increases dramatically. As does your risk of dying from a stroke, this is because your heart isn’t working that hard to pump the blood in your body when you sit. Check out the article here - https://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart And it’s not just your heart which suffers. When you sit all day, your muscles relax, and when this happens, they absorb very little glucose from your blood, and the scientists at Harvard Health have found this to be a leading cause of diabetes. And sitting for long periods of time can also lead to a high risk of obesity, which comes with a whole host of additional chronic diseases that could ultimately lead to death. There is no health when living with the risk of cardiovascular disease, diabetes or other chronic diseases. I Never Knew That Because I Work Out Hard Half An Hour A Day! Unfortunately, Dr. Erin Michos says exercising for thirty minutes each day, then sitting the other 23 and a half hours isn’t going to save you from sedentary related disease. Although high level exercise has been shown in some studies to lower the risks of sedentary disease, this was only true in studies where the test subjects completed 60 to 75 minutes of high intensity activity per day. And this is a lot of exercise to squeeze into a busy work and social life. Dr. Michos advises wearing a fitness tracker. Even if you work out each morning, you may be surprised to find that you spend the rest of the day sedentary, and don’t make the recommended 10,000 steps a day even with your workout. So, instead of trying to make your workout longer and harder, Dr. Michos says it’s simply easier to try and become less sedentary. Action Steps To Implement? We suggest that in order to lower your risk of sedentary related diseases, it’s vital to get up and get moving whenever you can. Of course, this can be difficult depending on your profession. This is why the doctors at Mayo Clinic recommend trying out a standing desk if this is something your boss will allow. And if it isn’t allowed in your workplace, consider standing while you talk on the phone or watch TV. This will help lower the number of hours you are sitting per day. You can also take a timed break for every hour that you sit. The doctors at Harvard Health recommend setting a timer for this so you don’t forget. Also schedule walking meetings, walk to visit coworkers instead of calling, and plan active meetups with friends. Overall, no matter how you look at it, living a life where you spend your entire day sedentary is bad for your health. And although you may work out for half an hour a day, this often isn’t enough to cancel out 8 or 10 hours of sitting. Therefore it is critically important that you make every effort in your life to spend more time standing or walking to lower your chances of developing a chronic health condition. 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. Join our FREE Walking Challenge Here - This is appropriate for all fitness levels, though it is tailored to beginners. You will also get a tip a day, which gives you a little more insight into how to walk, what to wear, going outside or using the treadmill, and even journal entries about your experience. Share any ideas, questions or comments below. If you are looking for a home workout fitness system we recommend The Revolutionary Turbulence Training System Here for all the details. If you have been following us for a while now you will know we have a passion for Kettlebell Training and recommend this program. Let us know how we can help you. |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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