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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 
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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.  What we know for sure in this day and age, it’s highly likely you find yourself in the sitting position for most of the day. But did you know that living a sedentary lifestyle is a leading cause of a number of life-threatening diseases? No matter what your profession is, doctors all over the globe agree that it’s time to start moving, or face the dire consequences. Today we have one idea to share with you to so you will Reset Your Fitness Practices To Help You Live Your Best Healthy Life Let's Talk About How Does Sitting Effect Health? The human body wasn’t built to sit all day. And 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. 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. Exercise & Moving Well Improves Your Health The first reason it is a good idea to revisit your exercise and movement practice is because of how beneficial exercise is for your health. There is no longer a question about this. Sadly, many people only think of exercise as a way to lose weight or tone up, it can be more powerful to look at it as something good you do for your body, your mind and your general good health. Exercise is one of the best things you can do for your lungs, heart and cardiovascular health. It is important for the quality of life as we age. Exercise can help with improved energy and vitality to name a few benefits. In addition, using resistance or weight training helps you to become stronger, more flexible, and makes it easier to prevent serious injuries. We wrote more on this idea here - https://www.wendybottrell.com/blog/life-reset-your-exercise-practice-for-these-simple-reasons 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. Check out all our health and fitness resources here - Fitness Let us know how we can help you.  There seems to be a lot of information today on the subject of brain power. A quick search on google brings up 1,670,000,000 results. Whoa, that is a lot of information, yet memory issues and Alzheimer/Dementia continue to increase worldwide. Have you ever considered exercising your brain? Now might be the perfect time to think about this idea and more importantly take action so you don’t become another statistic. Giving your brain a good workout isn’t quite as simple as getting up and taking a walk, yet it can be a good place to begin. There are, however, many activities that will help your cognitive skills and keep you from having age-related memory decline. Start with giving your brain something new and exciting to do, 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 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’ve heard it said that 8 out of 10 people go to their primary health provider for stress-related issues. This is why learning how to reduce stress is so important to overall health and wellbeing. We wrote about How to Relieve Stress with Walking here that you might find helpful You Find You Experience Fewer Memory Lapses Having a memory which can stand up to the rigours of aging is one of the most important reasons to stimulate your mind now. If you don’t begin 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 brainpower later. This is not a health issue that has to be and it certainly is something to begin thinking about right now. Some ideas to help with brain power are learning a new language and exercises that you enjoy like, walking, dancing, or yoga for example. Practice good sleep by getting to bed before 10:30 pm each night, eat well, avoid sugar and highly processed junk food and choose life-affirming real organic foods cooked in your own kitchen and enjoy eating around your dining room table. We wrote about sleep here to help you improve this area of your health and wellbeing. 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 actively employed past age 65. Making your focus sharper then becomes crucial toward doing so. Begin a practice of meditation to help you here. You Feel More Inspired and Motivated Inspiration and motivation lead to productivity. If you want to get things done, you need your brain chugging along to keep your discipline strong. Without inspiration and motivation, it’s challenging to force yourself to consistently complete tasks. And why on earth would anyone want to force themselves to consistently complete tasks. Finding the inspiration for life leads to taking action with those activities that make your heart sing. We wrote about Powerful Ways To Inspire Yourself To Move More here - https://www.wendybottrell.com/blog/powerful-ways-to-inspire-yourself-to-move-more 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 Many people believe that as we age, we slow down, and it doesn’t have to be this way. It’s for this reason that 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. Practice now to keep your brain sharp. We found this article for more information to practiceSeven ways to improve your reflexes here 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. Share any ideas, comments and questions below. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - Leave a comment below and be sure to let us know how we can support you! Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge Be sure to get in touch with us and let us know how we can help you.  Living in perfectionism is impossible and yet we all have moments where we fall into the perfectionism trap. For some of us, this might happen a lot. For others, it's reserved for those special occasions where we have a project where we can't rest until we get it right. Exhausting, right? Today we want to share 5 Powerful Steps To Help Defeat Perfectionism For Your Best Life While occasional super-attention-to-detail is okay, it’s when we make perfectionism a way of life that it becomes a problem. Those are the times when we finally need to take charge of our lives and learn how to let go. Use these steps to defeat perfectionism: Start at the Core Why are you so wrapped up in perfectionism? Are you truly trying to become a better person somehow, or are you just trying to impress someone else or meet expectations from those around you? Neither of these reasons is very healthy, and both need to be addressed. Drop the “Should” This is an important step for sure. The moment you start using this word in a conversation, especially regarding your action, you're already driving yourself crazy. Remind yourself you don’t need validation from anyone. You’re good just by being you. Rewrite the Script What are you telling yourself as you throw yourself into perfectionism? Do you think this is the path to success? Or do you have other unrealistic expectations of the outcome? Here's where you switch up your self-talk to get out of any negative spaces and unrealistic outcomes. Drop the Comparisons Speaking of self-talk, just who are you holding up as role models? Has this too become unhealthy, going from "I want to be more like them" to "Why can't I have everything they do?” Wouldn’t it feel better to celebrate where you are right now and all the effort you’ve been putting into things? Show Some Mercy Perfection never allows for excuses. If you can't succeed, you're automatically a failure. By chasing imperfection, you learn the value of self-forgiveness and the ability to let go of your mistakes in favour of embracing the lessons you can learn from them. You wouldn’t think these steps are all so very important at first glance. After all, is chasing imperfection worthwhile? The answer is a resounding, "Yes!" Perfection is what pulls us away from others and gets us so tangled up inside with worry and stress about getting things right; that we negatively impact our mental and physical health. With this in mind, isn’t it time to let go, relax in the moment and enjoy life once and for all? Share any ideas, comments and questions below. Be sure to get in touch with us and let us know how we can help you. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. Finish What You Start Tips For Your Best Life Do you ever feel frustrated that you aren’t finishing what you start? Maybe you are setting goals and quitting before you see them through. Well, if that is you this post might help. 15 Tips To Help You Finish What You Start For Your Best Life Check it out and be sure to share any comments, ideas or questions below. Let's face it; sometimes, you do want to finish what you started. Those great big, interesting goals are the things that can change lives when you reach them. So how can you act with persistence and get things done even when the world pulls you in all directions? Tips to Help You Finish Sharpen the Vision It’s impossible to finish anything when you’re not clear what the eventual goal is. Take a few minutes and examine the project you have in mind. Can you visualize the outcome you want? Be Fully Committed Once you have a clear idea of where you're going, ask yourself why you're doing this. What motivates you? What about this excites you? Hold onto these thoughts and make a verbal and written commitment to this goal. And yes, saying it out loud does make a difference! We have written a blog post to help you develop a clear WHY - Implement The 5 Whys Method To Energize Your Best Life - https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life Create Your Space Here’s where you need to set up where the magic happens. Wherever you choose to work, make sure you’ve reduced distractions. Make Temptation Impossible This is crucial no matter what the goal. If you have a project you need to dig into for work, it might be you need to turn off your phone or put it in a drawer for a bit. If you're working on your health, this is where you get rid of the cookies from the cupboard. Make it as difficult as you can to throw off your progress. Organize Do you have the tools you need to start? Now is the time to assemble them if you don’t. This is also a good place to get any research done you might need. Once you’ve got the materials, take a few minutes to create a game plan. What’s the goal for today? What do you need to get done for the next milestone? This must be laid out in simple, bite-sized pieces of work. Set the Stage Do you work better with peppy music? Does it help to listen to an inspiring podcast before you begin? Do you have a mantra or affirmation you use to put yourself in the right mindset? You tell your brain you're ready to work now and get things done by creating a practice before work. Do this often enough, and you'll turn this practice into a trigger that puts you in the perfect headspace instantly, which is important in creating the necessary momentum. Start Early If you can, begin working as early in the day as possible. Studies have shown an earlier start to the day is crucial to success. This is important even if you're not what you would term a 'morning' person. Why? The longer you wait to start your day, the more likely you are to put off beginning until tomorrow. Also, if you jump in early, you're going to feel amazingly productive by lunch. Be Impulsive Once you have everything in place, start without thinking about it if you can. Too often, we stall out because we don't feel ready. Once you've organized your materials or workspace, though, there's no point in holding back. Blast Through for Five Minutes This launch should be quick and fast. Tell yourself you’re just going to test the waters and throw yourself in wholeheartedly. You have a plan. All you need is to work it! Single Task Do not be multitasking when you plunge into this project. You’ll only be distracting yourself and muddying things unnecessarily. Put all your attention on what you’re doing. Find the Flow If you’ve ever been in a flow state before, remember how this felt. Recreate this feeling as you work. Sink into it and enjoy the sensation of everything coming together while the outside world melts away. Keep the Momentum No matter what, hold your momentum even if you don't have a solid flow state. Forward progress is still progress, no matter how slow. Keep putting one foot in front of the other. Give Yourself a Quitting Time You can't work endlessly. To avoid burnout, know when to finish for the day. Otherwise, you'll crash and burn, making it harder to pick up again the next day. Set Up for Success How do you want to begin again tomorrow? For example, some writers will write the first sentence of the next chapter before quitting for the day so they can jump right in easily. What would help you? Layout your workout clothes set out materials, and do whatever you need for a successful start the next time you settle into work. Believe In Yourself As you keep working, remember this very important thing: You have everything you need to succeed. Just the very fact you’re working to achieve your dreams makes you amazing. You’ve got this! By putting these ideas into practice, you're going to find it easier to feel inspired, build momentum and keep it to the end of the project. No more will you be distracted by something quick and easy. Instead, you'll be too interested in what's meaningful and significant to you. And when you get there? You can take pride in the fact you've not only reached your goal, but you've mastered diligence once and for all, meaning you have all the tools you need to jump into the next project and the one after that. Now that’s powerful stuff! Share any ideas, comments and questions below. Be sure to get in touch with us and let us know how we can help you. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence Leave a comment below and be sure to let us know how we can support 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - https://forms.aweber.com/form/46/118824146.htm Be sure to get in touch with us and let us know how we can help you. Add Walking & Experience The Health Benefits 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. Did you know that walking is the most popular physical activity in the world? And the health benefits of walking are many, for example – benefits the heart, can help lower blood sugar, boosts the immune system, boosts energy, improves mood and extends life to name a few. In 2017 I began the daily practice of walking and in one year I walked over 3 million steps. It was an amazing experience that I continue to this day. In fact, I just got in from my daily walk. If you want to get healthy, feel your best, boost your energy, and manage your weight, walking is one of the best forms of exercise to do all that and more. Walking is easy, free (or inexpensive), can be done just about anywhere, and provides both physical and mental health benefits. Keep reading to learn all the reasons why you should be walking for your health. Health Benefits of Walking Here are some of the top health benefits of adding walking to your regular workout routine. The Many Health Benefits of Walking Every Day No matter what your health status, weight, or goals are, there is always a good reason to add walking into your regular routine. If you can, try to walk for at least a few minutes a day, as it has so many different health benefits for you. Walking is Amazing for Your Heart To start with, one of the best health benefits of walking is that it helps to improve your heart health. When you walk, your heart starts pumping more, allowing you to flex those muscles and pump more blood to your muscles. This helps to strengthen your heart and keep it healthy. You will also notice that your cholesterol and blood pressure go down with regular walking, which can also help to improve your cardiovascular health and reduce your risk for both stroke and a heart attack. You Will Burn More Calories As an added bonus, walking more is going to mean burning more calories over time. The amount of calories you burn depend on a lot of factors, so don’t expect to burn 1,000 calories in a simple, 30-minute walk. First of all, your body and how in shape you are will determine calories burned. This includes your current weight, stamina, and heart rate during the workouts. Next, the speed at which you walk, the terrain, and the incline are also factors to keep in mind. Wearing a fitness tracker is the best way to know how many calories you are burning during your walks, and can help you keep track of your heart rate when your walks change. It Helps with Joint Pain If you struggle with joint pain, from bad knees to arthritis, walking can help tremendously. Walking can help to lubricate your joints, which is going to keep them from being too stiff and sore. Building the muscles in your legs around your knee joint also helps a lot with joint pain from arthritis, which is also another benefit of walking more often. Walking Encourages Other Forms of Exercise One of the more unique benefits of walking is that many people get inspired to try other workouts as well. It is very common for people to start their fitness routine just with short walks. Maybe you walk at the park with your kids, or start a morning routine of walking on a treadmill at home. Before too long, you will notice that you feel healthier and stronger, and want to do more. You try yoga or pilates, join the gym, go for jogs or runs, or start weight training. Be sure to let us know how you allow The Health Benefits of Adding Walking to Your Regular Workout Practice impact you for your best life in the comments below. Get in touch with us and let us know how we can help you. Learn more about us and what we believe in at https://wendybottrell.com Check out our Resource page for more information on our products and coaching here Be sure to sign up here for the FREE Walking Challenge - 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. Sign Up Here The Driver's Seat Of This Game Called Life We are living in challenging times and yet we don’t have to feel like life is spinning out of control. It was just a few months ago that we did feel that life wasn’t in our control and began to look at ways to make changes to put us back in the driver's seat of this game called life. Today we would like to share our Top 10 Ideas To Get Back In The Driver's Seat Of This Game Called Life, and ultimately, your success. “Most people consider life a battle, but it is not a battle, it is a game.” ― Florence Scovel Shinn 1. Do Something You Are Afraid Of There are two definitions of FEAR that I have heard over the years. 1. False Evidence Appearing Real & 2. Face Everything And Rise. We get to decide each day which means we will attach to our fear. If we accept the first definition of Fear as a major control factor in your life, you let certain fear control you, and this will challenge you to accomplish your dreams! This is why you must face everything and rise to do the things you are afraid of, no matter what they may be. If you are afraid of meeting new people, then put yourself in a situation where you have to do so! When thinking about your health and fitness the same principle applies. Run that marathon, learn to cook at home if you are afraid to learn to do this, play a sport, learn about nutrition or any of the other important aspects of living well. 2. Have A Savings Account Finances are an important part of a healthy life. Many people are just one mishap away from financial disaster. This means that they often can’t do some of the things that they want or take any risks because their finances have control of their life. Don’t let finance control your life any longer, get a savings account and start putting money into it each and every month. This way if a challenge does hit, you will remain in control of what happens next! 3. Quit Social Media Social media is changing extremely fast these days. Social media can be a great tool for keeping in contact with friends, but it can also promote jealousy and feelings of inadequacy. If you really want to take back control of your life, then you need to stop spending time on social media. It will help you to feel better about yourself and more in control of your life. 4. Keep Yourself Organized Getting and staying organized will be vitally important when you make the commitment to live in a more disciplined way. We have found that by being in the driver's seat of our life we are in control. We do know that there is nothing like a little, or a lot of a mess, to make you feel as if your life is spinning out of control. Making every effort you can to keep your workspace and living space clean and organized is a wonderful way to feel in control. Not only will this save you time and energy in the long run, but when someone asks for something, you will know exactly where to get it from—which will put you back in control! 5. Be In Control of the People You Spend Time With Do you constantly find yourself hanging out with people that you would rather not be spending time with? This can definitely make you feel as if you’ve lost control of your life. Remember, you decide exactly how you spend your time and who you spend it with. If someone doesn’t make you feel good about yourself, then cut them out of your life! 6. Exercise It was important to share the idea of getting and staying organized before we shared the idea of exercise here. We know that for many people physical activity can be monumental when it comes to regaining control of your life. This is because what is going on inside the body often shows on the exterior of the body as well. Exercise and physical activity are so important for your overall good health and wellbeing. We believe that daily exercise is great for the mind, body, and spirit. Do physical activities that challenge you and watch how your body begins to change—you will absolutely love the way you feel when this happens! If you are at the point where exercise is a monumental challenge begin with walking each and every day. Join our FREE Walking Challenge and begin to practice moving 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. 7. Make A Daily Success List Rather than make endless to-do lists that we have been taught to do, consider making a daily success list. What you will want to do is plan your day and then as you go through your tasks for the day no matter how big or small write them down. Whatever you want to do and then do it write it down. This daily success validation list is an idea we learned from a mentor a few months ago. What we have found is our daily inspiration and motivation have been improved. We are getting way more done in our day and yet the most important thing is we feel better about the accomplishments we make by the time we get ready for bed. The point of this idea is to validate every success. This is a way to begin to see more and more successes in your day. The more success you validate the more successes you will begin to see. 8. Learn to Say No It can be difficult in life when someone asks you to do something that you would rather not do but you aren’t exactly sure how to say no. This is why learning to say no is so important when it comes to taking control of your life. If you can say no to something you don’t want to do, this is a powerful feeling which keeps you in control of both the things you want to do and don’t want to do! And saying NO opens life up to all the YESs you are ready for. 9. Go On a Solo Trip For many years in my previous career, I travelled for business by myself. I would spend at least a week a month away on the road making sales calls. At that time I did not know that there are several people out there in the world that have a fear of doing things alone. This keeps them under the control of others as they always have to find someone to go with them when they want to do something. Put a stop to this practice. Do you have a dream trip you’ve always wanted to embark on? Go for it! There is no time like the present and no reason not to do it solo! 10. Consider Every Action In Your Life as a Choice One of the major aspects of feeling out of control is feeling like you didn’t have a say in your life when bad (or good) things happen. To remedy this, start thinking of everything in your life as a choice. This means that nothing just happens to you, rather you have a choice in every single aspect of your life. This will leave you feeling more in control and better able to combat hard times that may come your way. Life can feel challenging when you don’t feel in control of it. Use any or all of the above tips to take back control of your life, and your destiny, today. You won’t regret it, and you will love how you feel once you are back in control. Share any ideas, comments and questions below. Be sure to get in touch with us and let us know how we can help you. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - Leave a comment below and be sure to let us know how we can support you! Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to get in touch with us and let us know how we can help you. Making Positive Changes Simple Questions We write and share ideas on making a change here on our blog and today we continue to share ideas to help you make changes to your health and fitness this year. Maybe you are at the point where you are thinking, That's it. You've had it. You may be thinking that your health and fitness are just not going as well as you'd like. It's time for a change, a Fresh Start if you will. But how do you know where to even begin? Especially if you're still neck-deep in a life you want to escape. 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, begin by looking for real and actual change. Start by asking the hard questions: What do you want out of life? What would you need to do to attain this? What's one positive change which would place you closer to your goal? How Many Risks Are You Willing to Take? Making a fresh start 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. This might be a hard thing to read however it is up to you where you begin and how you move toward the fresh start or changes you desire. What is Different About the Goals You’re Proposing If you're looking for a change in your life, 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? This is a juicy question to help you with your health and fitness goals. What haven’t you done before when it comes to improving your health? Or your fitness? Pick one of those new ideas and begin. Plan. Do that now. What Are You Giving Up? A new beginning means something else is ending. What are you leaving behind? This can be a scary thing to think about. For example, when I gave up gluten over ten years ago for my best healthy life it took some time to make this commitment because I knew once I started down this path, how I ate would be forever changed. It was a bit scary, I wasn't sure if I would succeed and what I know now it has been one of the best decisions of my life. Keep in mind the answers to the question don't necessarily imply you need to abandon every aspect of your past. Sometimes we're leaving behind only a small part of our life that hasn’t served our best interest at all. Are You Truly Ready to Let Go of the Past? This last question can be hard because you might not know the 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. Here is what I mean. So many of us have made attempts to get in shape, lose weight, have more energy and live more vibrantly. If we haven’t successfully achieved our goal, we make it so difficult to begin with a new mindset. 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. We believe that knowing your WHY is the most important action step you can take to help you make a fresh start and see the results that you desire this year. We wrote a blog post on the 5 WHY’s method and here is the link https://www.wendybottrell.com/blog/implement-the-5-whys-method-to-energize-your-best-life This is a powerful tool that will help you answer the 5 Simple Questions to Ask When Making Positive Changes This Year. Share any ideas, comments and questions below. Be sure to get in touch with us and let us know how we can help you. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - https://forms.aweber.com/form/46/118824146.htm Be sure to get in touch with us and let us know how we can help you. Simple Things Science Says About Alone Time Do you practice alone time in your day? Today we want to share 4 Simple Things Science Says About Alone Time You Might Not Know with you. I’ve heard it said before: we need Alone Time. We know it’s good for us. We enjoy the pampering, the fun, and the way we feel rested and recharged afterward. But did you know there’s some serious science to Alone Time and what we get out of it? Read on to find out some things about what science has proven about Alone Time. Some of these might even be pretty surprising. Alone Time Leads to Empathy The one thing everyone should get out of Alone Time is the ability to understand your own thoughts and feelings. This understanding translates to a difference in our interactions with the people around us. Think about it. When we understand why we act and feel as we do, we gain an understanding of why other people similarly react in ways that look like ours. Now we’re seeing the world through their eyes. Check out more on this here - https://www.verywellmind.com/the-benefits-of-being-by-yourself-4769939#:~:text=Research Alone Time Makes Us Stronger Ask anyone who dreads time alone what they hate about it, and you’ll find it more often than not. It’s the idea of being alone with their thoughts, which freaks them out. In fact, a study was done where college students were given the choice of being alone with their thoughts for 15 minutes or being given an electric shock. 67% of men and 24% of women chose the shock over what was in their heads. So, imagine how much stronger you are than the average person when you’re accustomed to your own thoughts, not to mention, comfortable with them. More on this topic here https://www.forbes.com/sites/amymorin/2017/08/05/7-science-backed-reasons-you-should-spend-more-time-alone Alone Time Shows the World Around Us How to Behave Anytime we model behaviour for others, especially children, we shouldn’t be surprised when they follow suit. The critical thing to realize here is just how important it is for children to see us embracing time alone. When we show them we focus better, can clear our thoughts, and manage our emotions better through Alone Time, they learn these things too. More on this idea here - https://www.powerofpositivity.com/being-alone-makes-you-stronger/ Alone Time Shows Us What to Do Next Studies have shown that people who are successful embrace the idea of Alone Time. Entrepreneurs who use their alone time to think about their goals and plan how to better attain those goals will have a higher chance of achieving what they set out to do. This might seem pretty simple, but you can’t argue with the results. Here is more info on this idea for you here https://www.entrepreneur.com/article/344635 So, where does this leave you? Simple. Alone Time is not only optimal, but it makes sense scientifically. If you want to get ahead, you start by pulling back to where you enjoy first the company of yourself and the joy of what you can accomplish on your own. Then get out there and take over the world. Share any ideas, comments and questions below. Be sure to get in touch with us and let us know how we can help you. Learn more about us here – http://wendybottrell.com We invite you to check out our resource page here We invite you to Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence - Leave a comment below and be sure to let us know how we can support you! Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. Simple Journaling Ideas Are you feeling uninspired or unmotivated? Maybe it is time to look at your life and figure out what isn’t quite working for you. These feelings can come from many things, from your mental health to just being exhausted and overworked. Today we will share the idea to help you Practice These Simple Journaling Ideas for Your Best Healthy Life
When we think about our best healthy life it is more than what we eat and how we train. Our best healthy life is the total of our mind, body and spirit. Today's topic of practicing journaling is a part of our practice. It is our intention that journaling might be a practice for you to consider. If we might suggest the idea of simply to start writing in a journal to figure out why you are experiencing these emotions, and work on a life reset so you can get down to what is happening and why you feel this way. One of the best things you can do in order to find this holistic balance is by creating daily practices. This allows you to fit each component of holistic living into your life without becoming overwhelmed. I wrote a blog post Journaling Benefits For Self-Care - https://www.wendybottrell.com/blog/are-there-benefits-of-writing-in-a-self-care-journal Write in a journal We began using a journal back in 2015 after my mother died. It was a sad, stressful time and I made the decision that I preferred to get my feelings down on paper than live in all the pain. It was the best thing I did at the time. Here are some benefits of using a journal for a life reset: Studies Have Shown: ✓ People who journal experience better moods. ✓ Journaling helps to reduce stress. ✓ Regular journaling is an effective tool to fight depression and anxiety. ✓ People who journal don’t get sick as often. ✓ Healing from medical procedures occurs faster in people who journal as opposed to those who don’t. Check out this article to learn more - Source Where the Magic Really Happens When Your Journal ✓ Your mood improves ✓ Your anxiety lessens ✓ You gain clarity ✓ You see things as they are ✓ You become a Problem-Solver ✓ Helps you to see the rhythm of your life ✓ Journaling becoming therapy ✓ You get to know yourself better ✓ You resolve disagreements better ✓ You discover the truth about yourself There is a Journal for Everything ✓ Gratitude ✓ Success ✓ Goal ✓ Habit ✓ Fitness ✓ Food ✓ Health ✓ Bullet Journaling Tips for Your Best Life Reset ✓ Write by hand – this has been the most powerful experience for me. Each morning I write 3 pages using pen and paper. At first, I wasn’t sure how this was going to work out and now it has been six months since I began this project. All I can say about my experience is I look forward to my writing each morning. Give it a go and you might find it is the same for you. ✓ Choose your journal to fit your needs ✓ Start simply – I use a simple notepad from the dollar store and a good Cross pen. ✓ Ignore the word count ✓ Embrace inspiration – This is the exciting aspect of this for me. The inspiration and creativity that has come from morning writing. ✓ Choose the best time of day – I have found that first thing in the morning is an excellent time because the house is quiet and peaceful. No distractions. ✓ Go into detail ✓ Focus on the emotion – powerful and healing ✓ Don’t beat yourself up ✓ Make journaling part of your morning practice and routine ✓ Forget perfectionism ✓ Try a brain dump ✓ Let therapy happen ✓ Use a writing prompt – I have used Affirmation cards, Crystal Message cards, SoulFlower cards and so many other ideas to prompt me in my writing. ✓ Get artistic Share any ideas on how you experience journaling in the comments below. Be sure to get in touch with us if we can help you. Join me on the journey for change here: Subscribe to our newsletter here and we will send you our Free Report What Are You Putting In Your Body - In the world of wellness cultivation, there is no greater power than realizing that the ability to inspire and encourage wellness comes down to your own levels of discipline, inspiration, and persistence If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Seven Small Simple Steps For Big Life Changes I'm not sure if you have noticed but the world has changed. There has never been a better time to think about using the idea to practice these seven small simple steps for big life changes that we will share with you today. Over the past two years, I have used this time to practice the idea of making tiny changes and seeing a big change in my life. What the result has been is me living a more disciplined life, reducing my weight by about 40 lbs., getting into great physical shape and feeling better overall. Over the past 25 years, I have been in the practice of improving and in the past two years I have taken more action on those tiny steps and the result has been bigger changes. You see what I learned is to change it takes practicing these seven small simple steps for big life changes every single day. And for so many, that sounds too easy and so they don't even attempt to use this idea to reach their desired goals in life. Now, these practices and habits weren’t achieved all at once. And I think this is the biggest thing that people think about when making a change. It is about small daily actions over time that allow you to realize new and better habits. Taking the first step is always the hardest part. It's not uncommon to see people never do what they have in mind just because they're too scared or overwhelmed to get started. Begin to think of change as simple tiny steps that allow you to win every day. New experiences come with a dose of fear. You must embrace the unknown and take risks. Not everyone is willing to let go and take on these challenges. Believe it or not, you can bring your ideas to life without changing everything at once. It's that first step that can move you in the right direction. Small things, such as building a new practice or habit, can go a long way toward your success in any area of your life. Why Taking the First Step Is the Hardest No matter what you're trying to achieve, taking the first step can be mind-wrecking. You might think: What if I fail? How will I make money? What will people think? What if I’m no good? What if it's not the right time to do it? Am I ready for this? The truth is that no one can guarantee that you'll succeed. However, you’ll never know how it's going to turn out unless you commit to taking action toward what you want to achieve. Do you want to spend the rest of your life wondering What if? This was me 25 years ago. I was almost 100 lbs. overweight, low energy, and certainly not living my best life. Then, I was called to the hospital because my mother broke her hip and needed a full hip replacement. My mother had to lie in the emergency for 2 days until they could do the operation. It was at that time that I realized if I didn't make changes I was going to be my mother in 20 years. The very next day I started to make changes. It was a big challenge for me. A mountain that was so high I wasn’t sure if I could climb it. What mountains are you facing right now with your health and fitness? That first step is always the hardest because it requires you to embrace the unknown and face your fears. It's also the most important step - without it, nothing will change. I am now 25 years older now and in better health and I am strong physically as well as mentally. Ready for my new normal each and every day. And you can definitely achieve the same for yourself. Feeling Scared? Take a Half Step to Change Your Life Most times, it's the small things that have the biggest impact on our lives. You don't have to change everything from one day to the next. If you're scared of the unknown, do one little, minuscule thing to get started. It can be contacting real estate agents to find a flat in your dream city, putting on your sneakers and getting outside for a walk or eating one healthy real-life-affirming food meal rather than junk food. Choose one little practice and stick to it until it is a part of your day. Celebrate this first step WIN and feel proud of it. Then, take another step and then another, and so on. Stop waiting for the perfect moment to get started. Stop overanalyzing and just go for it! There is NEVER the perfect time to start. The best time to start was yesterday. The next best time is NOW. Now is especially a great time to begin a new health and fitness practice. Small changes done daily over the next few months and years will have a huge impact on how you feel. What are small changes you can begin NOW? Hydrate - Drink more water Eat Real Food – cooked by you in your own kitchen – if you are not in the habit of cooking at home we recommend learning 3 new recipes and once you are happy with your skills with those 3 new recipes add 3 more new recipes to your cooking toolbox. Breathe – here is an article to help you with a powerful breathing technique called Box Breathing - https://www.livestrong.com/article/74944-box-breathing-technique/ Move your body more – walk – bike – do a home workout (Not sure how? Check out our resource page for the fitness programs we use and recommend here Sleep – the often forgotten Pillar of Wellness – poor sleep is the cause of many health issues - now is a great time to practice good sleep habits – go to bed at the same time every night, avoid bright lights before bed, sleep in a dark cool room Journal – write about your WHY – this will help you focus on what is important to you for those challenging days and journaling will help you realize your successes as well - We wrote a blog post with the idea of helpin you get clear on your WHY - check it out here - Implement The 5 Whys Method To Energize Your Best LifeMeditate – "Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions." Source - What is one tiny step you can do RIGHT NOW? Leave a comment below and get in touch with us & be sure to let us know how we can support you! Be sure to get in touch with us if you have any questions or if we can help you. Join me on the journey for change here: Subscribe to our newsletter here Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Be Inspired To Take Action On Your Health & Fitness Goals This Year Do you know what Inspires You To Keep Taking Action On Your Health & Fitness Goals? A survey once showed that the number 1 resolution that most people make on New Year’s Day is to lose weight or get fit. The survey also went on to show that this very same resolution was the one most often broken by the end of January or February. Today we would like to share with you Simple Ideas To Inspire You To Take Action On Your Health & Fitness Goals This Year? • Why do people quit on themselves so soon after getting started on their goals? • So why are people not able to keep at it? • Where did the initial excitement go? • Why have they wasted money on an expensive gym membership but stopped going? The answer is to find your inspiration. Many think that they require motivation to stay on track when in fact they must be inspired from within to achieve the health and fitness goals they say they want to achieve. Think about something you started. In the beginning, there is the initial excitement of starting something new, right? The future seems happy with a healthy, toned and energized body. However, after a few weeks it seems that the excitement dies down, and people realize that results are not coming fast, they get frustrated, they lose interest, and it all becomes mundane and even unpleasant. There is a different approach to reaching your desired goals. I have listed a few ways to help you find your inspiration to keep on keeping on. When the going gets tough, these tips will keep you going. When you don’t see the results as fast as you want, these methods will give you the patience and persistence to forge ahead. Write down WHY you want to lose weight, get fit, build muscle, get, and stay healthy etc. • Define YOUR strong WHY. • Keep asking why until you get to the real truth. • Why do you want to get fit? • Because you want to feel better and lose weight Why? • So, you look good, have more self-confidence and have more energy? • Why must you look good and have more energy? • So, your self-confidence improves because you look good, and you feel your body is vital and energized. That is the why. • To feel amazing mind, body and spirit. • To realize an improved self-confidence. • To feel energized each day. • Have the courage to keep digging till you get to the truth. We have written about finding your WHY many times here on our blog. Check out our blog post - Implement The 5 WHYS Method as your guide to gaining your inspiration in reaching your health and fitness goals this year here - https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life Find a training partner so that each of you can encourage each other when one of you is down. This is how I began exercising years ago. A friend and I joined a gym together. We had a plan that we would work out together and we did that for over 2 years. It was an amazing experience for me for so many reasons, we had a lot of fun, and I was able to change my body from being 100 lbs. overweight to being in the best shape of my life at that time. Do NOT stop. Don’t Quit On Yourself No Matter What. If your schedule was very busy on a certain day and you do not have time for a one-hour workout, do not just skip it and feel guilty. Do a quick 10 minutes of push-ups and squats. Or maybe skipping for 15 minutes. A quick workout that leaves you gasping for air. It will make you feel better and more energized but more importantly you will feel inspired because you did not quit. Recognizing when you ate something that wasn’t in your plan but carrying on. Many people get sidetracked on their diets and once they do, they just give up on it and eat whatever they want. Understand that this happens to all of us once in a while but it’s not over. Tell yourself that it’s ok and be sure that you enjoyed every single bite at that moment. Just because you gave in to temptation at the moment and had a slice of pizza does not mean you should finish the whole pizza. Tomorrow is a new day, and you have the opportunity to begin again with your plan. Keep your workouts exciting. My plan includes walking, running, sprinting, mini-trampoline jumping, lifting free weights, kettlebell training and stretching. There is variety every day. Do not let your training become monotonous and predictable. This is extremely uninspiring, to say the least. Find those things that you love to do whether it is weight training, dancing, yoga, or martial arts. Do that and you will be inspired each and every time you exercise. Listen to music while training. It beats listening to your panting and gasping. Change your music often too. Music that is upbeat, catchy and with fast beats. All of us go through periods when we are feeling down or just not in the mood. It is perfectly normal. The key point to note is that if you’re not in the mood for a long workout, just do a short one. Or simply get out for a walk out in nature to rejuvenate your mind, body and spirit on that day. Never stop and never give up. Read your “why” that you wrote before, whenever you just feel like quitting. Remember your “why”, and then get back on track. I had a mentor once tell me it is OK to quit for today, just be sure to wake up tomorrow and take action toward your goal keeping in mind you WHY in helping guide and inspire you to your success. What inspires you to keep going? I will share with you that it was my WHY that I created in 1999 that has kept me going all these years. I saw my mother break her hip and was in need of a full hip replacement. At that time I was about 100 lbs. overweight and I just knew if I didn’t make positive changes in my life at that time I would be my mother in twenty years. The next day I borrowed a friend's Tai Bow video and struggled to do a short exercise video. Over the next many months I was able to get through an entire video and moved on to going to the local community centre to get a gym membership. It has now been 23 years; I am in better health and fitness than I was at that time. The changes I made did not happen overnight. Yet I took it one step at a time and used my WHY as my inspiration to succeed at my goals. You can do the same. Begin with finding WHY and take action today. I have heard it said that Health is the New Wealth. Find your WHY today and begin the journey to your new wealth of health and fitness. It may be a challenging path and I know for certain each and every moment is worth it. We invite you to use these Simple Ideas To Inspire You To Take Action On Your Health & Fitness Goals This Year? Be sure to get in touch with us if you have any questions or if we can help you. Join me on the journey here: Subscribe to our newsletter here Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Become An Early Riser For Your Best Life It was just over two years ago when I began my journey into being an early riser. Before that, I disliked mornings and did all I could to avoid getting up early. I never considered that my life might be way better if I would simply get out of bed earlier. Today I want to share with you How Becoming An Early Riser Has Changed My Life For The Better. I did hear from most business mentors that getting up early would be so good for me and my life. Has someone told you that you should work to become an earlier riser and get up earlier every day? It can be annoying to hear, especially when you love sleeping in, but whoever suggested this for you is correct. Over the past two years, I have learned that there are many benefits to becoming an earlier riser. Check them out here and be sure to share any of your ideas, comments and questions below. This is what I have found when I became an early riser and how they might be the same for you. You, Will, Be More Productive Whether or not you struggle with productivity, one of the best ways to be more productive is by getting up earlier every morning. What I have found is there are fewer distractions when the rest of the world is sleeping. Not to mention it will give you more time to get things done, rather than lying in bed wishing to go back to sleep! Getting up early gives you more productive hours during the day while you are at your mental prime rather than trying to cram activities in at the end! It is awesome what I get done now before the sun even rises. And because the house is peaceful I do all this productivity with a sense of calm. You, Will, Be Healthier Surprisingly, getting up early has many health benefits. Not only will you be able to eat healthier and have ample time to exercise, but your mental health will also be better. Getting enough sleep and getting up at the same time every day helps to regulate your hormones so that you get better sleep. Combine this with healthier lifestyle choices, and you will be shocked by how much clearer your mind is and how much healthier you feel! You Can Have Time For Yourself Do you have a house full of kids? Or maybe a job that won't leave you alone starting at eight in the morning? Getting up early can help you have some quiet time to yourself before the hectic day begins. This is also a great time to engage in whatever self-care you enjoy. This will further increase your mental health and improve your outlook on the day because you will start it by taking care of the most important person in your life—you! Your Performance Will Improve Do you often struggle to perform well at work? The problem could be that you simply aren't getting enough sleep and aren't waking up early enough! When you get enough rest and start your day with a healthy self-care practice, you will be shocked by how much your performance increases. This isn't just in your professional life but your personal one as well! Overall, I have found that becoming an earlier riser may not be high on your list of things to accomplish, it might surprise or shock you just how much you can accomplish daily when you become an early riser. I get up without an alarm clock which is a much calmer way to start the day. I have found a new joy in early mornings, my morning writing, studies and all that I get accomplished before the sun shines. Will you begin the practice of getting up earlier? Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Get in touch with us if you have questions or if 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. And there is nothing better than an early morning walk to move well, get some sunshine so you sleep better and spend some time in nature before the busyness of your day begins. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Wake Up Earler For Your SuccessOver 2 years ago I started to wake up before the sun. At first, it was a weird feeling however now I know for sure it has changed my life. The 3 ideas we share here today are exactly what has become true for me and if you give it a go you might experience the same benefits. Today we want to share 3 ideas and Recommended Formula For Success - Actually Wake Up Earlier Each Morning
A few questions for you. Has someone told you that waking up earlier will help you be more successful in life? They aren't lying. Don't believe it? Keep reading to find out more about how waking up earlier can help you be more successful in life. You’ll Be More Productive Waking up earlier leads to many positive changes in your life that, in turn, lead to success. For example, when you wake up early, you will have more time to get things accomplished before the rest of the world wakes up and starts bothering you with emails and phone calls. When you are more productive, this will make it easier to accomplish your goals, which will lead to success. See how that works? Not to mention that getting up earlier will additionally help you feel motivated. Instead of struggling to get things done because you are tired after a long day of work, you will conquer your large obstacles while still having a new reserve of energy. You’ll Feel Better Look at the successful people in your life. They are probably happy and healthy. Well, both of these things are benefits that come from waking up earlier. If you still aren't sure, look at how many successful people like Elon Musk and Jeff Bezos claim to rise each day before the sun. When you get up at dawn, you will have time to take care of your health, as well as your self-care. You will have time to eat a healthy breakfast and exercise rather than grabbing a donut from the drive-through on your way to work. Additionally, you will have time to meditate or journal—two important habits to maintain your mental health. The combination of both of these together will keep your physical and mental well-being in check, allowing you to worry more about achieving your goals rather than having to worry about your body or mind adding stress to your life. You’ll Be More Confident Another key aspect to success is having the confidence to believe that you can do something. And this confidence comes when you are healthy, happy, and productive—and if you don't remember where these things come from, scroll up to remind yourself—as they come from getting up earlier in the morning! So whether or not you truly believe in the health benefits of getting up early in the morning, it is the key to success. Even if you aren't a morning person, you should start setting your alarm and become a morning person today. Leave a comment below and be sure to let us know how we can support you! Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. A Plan and Massive Action For Your Best Life Do you have big plans for many areas of your life? Big Dreams that you want to turn into a reality? This is often easier than done, especially when you don't know how to start taking action in the first place. Today we will share ideas to help you Create A Plan and Then Take Massive Action For Your Best Life Below are some ways to help you more effectively turn your thoughts into actions, no matter how crazy they may be. Start By Making A Plan Usually, when someone has a plan in their head, it can be a bit chaotic and maybe hard to see exactly how to get there. This is why you must start by making a physical, written-down plan of what you want to do. This will give you a better view of where to go to start. This will also help you to break your goals down into more manageable steps. Don’t think that just because you write a plan that it has to happen exactly that way either, as once you start to take action, you can come back and adjust your plan as needed. We made a video for you to learn about the Behavior-Based Approach to Goal Setting and Goal Achieving https://youtu.be/ELOqFZPb-fc Let us know your thoughts in the comments below. Stop Overthinking Everything One of the reasons you may find yourself unable to turn thoughts into actions is probably because you are overthinking everything. The above step of making a plan should help you to clear up your overthinking a little bit as you write things down. But if it doesn't, other mental relaxation techniques like meditation, talking something out with others, and taking a deep breath can help you stop overthinking. Remember, you aren't perfect, and that isn't what you are trying to achieve, so there is no reason to fret over your mental plan being perfect. Figure Out What Is Stopping You From Massive Taking Action If you've done the two above steps but still can't seem to turn your thoughts into action, it's time to figure out why. Are you scared of failure? Too distracted? Waiting for the perfect time? Any of these can hold you back as you work to make your thoughts become a reality. If you leave them unchecked, you will never be able to take meaningful action. So once you discover why you can't seem to take action in your life, work through why and eliminate it from your life so that it is no longer a reason. Turning your thoughts into action is often easier said than done, especially if you aren’t sure where to start and are overthinking everything. The trick is, you need to figure out what is stopping you from turning your thoughts into action, cut out the overthinking, and start following a plan that you have written down—and before you know it, your thoughts will become actions! We wrote a blog post Implement The 5 Whys Method To Energize Your Best Life here for you - https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life Leave a comment below and be sure to let us know how we can support you! Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you.  3 Tips to Supercharge Your Work Success This Year Today we are sharing ideas around work success by realizing that your health is your first wealth. Think about it this way. Just how much do you want to get ahead? If you are a person with a lot of big goals and huge ambitions, then maybe it’s time to take your work life to the next level.
But levelling up in any aspect of your life is hard work, and it’s going to require one very crucial element from you: Your good health. “Good health is a crown on the head of a well person that only a sick person can see.” – Robin Sharma Without health, you get nowhere fast. Poor health means poor thought processes, low energy, an inability to concentrate, and a predisposition to get sick often, meaning a lot of lost time in sick days and time spent playing catch up rather than getting ahead. This is why, if you want to supercharge your work success this year, you’re going to first have to get healthy. To get started, try these simple tips: Manage Your Stress Your day is going to be stressful, no matter what. You don’t get ahead without taking on a fair bit of work and having a lot of complicated goals. Exercise is crucial to relieving stress. It’s exercise that wipes out cortisol in the bloodstream, which is produced by stress. Cortisol isn’t bad by itself, as it helps regulate certain things in the blood that you need. But too much cortisol all the time will work against you, eroding neural pathways and changing brain function for the worse. This is why it’s so important to keep levels under control. Regular exercise does this naturally. Keep Your Brain Online Stress isn’t the only thing to hurt your ability to think or make decisions. A lack of oxygen to the brain, which comes from sitting still too long, can also make you dull, so exercise helps out here too. Then add to this a proper real food diet to supercharge your brain function. Too much sugar or chemicals in your food can again impair your brain function. Healthy life-affirming real organic foods, especially those high in omega-3 fatty acids, do wonders for brain health and keep you thinking clearly all day long. Increase Capacity Ready to take on more? You might not be if you’re not feeling well. You can’t challenge yourself or even be prepared to take on additional work or a promotion if you can’t prioritize or manage better what you have right now. The ability to prioritize better will come from regular exercise, which helps you in goal-setting and problem-solving success. The ability to take on more work requires enough good sleep, so you’re rested and ready for the new challenges. And the ability to tackle creative tasks requires a diet high in healthy life-affirming real foods, so your brain is ready to think outside the box. In other words, you’re going to find your entire body needs to be on board with your future success. There’s no doing this halfway. “When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – Herophilus Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - https://forms.aweber.com/form/46/118824146.htm Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here https://wendybottrell.weebly.com/healthfitnessresources.html Be sure to get in touch with us and let us know how we can help you. Use Your Inspiration For Your Best Fit Life A survey once showed that the number 1 resolution that most people make on New Year’s Day is to lose weight or get fit.
The survey also went on to show that this very same resolution was the one most often broken by the end of January or February. Is this a New Year's resolution you made this past New Year? How are you doing now that we are almost halfway through April? Let us know in the comments. Today we have 4 Simple Ideas to Use Your Inspiration For Your Best Fit Life So why are people not able to keep at it? Where did the initial excitement go? Why have they wasted money on an expensive gym membership but stopped going? The answer is the lack of inspiration. Many think that they require complete willpower or motivation to stay on track when in fact they must be inspired from within to achieve the health and fitness goals they say they want to achieve. In the beginning, there is the initial excitement of starting something new. The future seems happy with a healthy, toned body. However, once the excitement dies down, and people realize that results are not coming fast, they lose interest and it all becomes mundane and even unpleasant. I have listed a few ways to help you find your inspiration to keep on keeping on. When the going gets tough and you feel like quitting, these tips will open up new viewpoints for you in finding your inspiration. When you don’t see the results as fast as you want, these methods will give you the patience and persistence to forge ahead. Write down YOUR WHY. Ask yourself why it is you want to lose weight, get fit, build muscle, get, and stay healthy etc. Define YOUR TRUE WHY. Keep asking why until you get to the real truth. Why do you want to get fit? Because you want to feel better and lose weight Why? So, you look good, have more self-confidence and have more energy? Why must you look good and have more energy? So, your self-confidence improves because you look good, and you feel your body is vital and energized. That is the why. To feel amazing and self-confident. To feel energized each day. Keep digging till you get to the truth. We wrote about the 5 WHY Method and here is the link to go through the ideas for your best life. https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life Find a training partner so that each of you can encourage each other when one of you is down. This is how I began exercising years ago. A friend and I joined a gym together. We had a plan that we would work out together and we did that for over 2 years. It was an amazing experience for me for so many reasons, we had a lot of fun and I was able to change my body from being overweight to being in the best shape of my life at that time. Do NOT stop. If your schedule was very busy on a certain day and you do not have time for a one-hour workout, do not just skip it and feel guilty. Do a quick 10 minutes of push-ups and squats. Or maybe skipping for 15 minutes. A quick workout that leaves you gasping for air. It will make you feel better and more energized but more importantly, you will feel inspired because you did not quit. Keep your workouts exciting. My plan includes walking, sprinting, lifting weights, and stretching. There is variety every day. Do not let your training become monotonous and predictable. This causes you to lack inspiration and motivation. If you get here go back to FINDING YOU WHY and grab the pen/paper to write down Your WHY with the 5 WHY's method https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life. It is completely worth the effort. This is what I did over 25 years ago, when I was 100 lbs overweight, out of shape, exhausted and living an uninspired life. Today my WHY inspires me every day. Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Boost Your Brain Power TipsI our modern world of go-go-go and all that the high stress of living today causes the mind, body and spirit we want to share our ideas on the topic of Practice These 5 Habits To Help You Boost Your Brain Power. Practicing keeping your brain sharp for your entire life is the most important thing you can do.
Habits can be wonderful things. While most people think of habits initially as bad things you need to conquer, good habits are the ones keeping you on track, like reminding yourself to brush your teeth every morning or to drink water throughout the day. Did you know there are habits you can add easily to your daily routine that will boost your brain power? Let’s look at five changes you can start making today and get you on track to creating the best version of yourself. 1. Sleep This one should almost go without saying. Sleep is how you recharge and prepare yourself to face the new day. What you might not realize is sleep is what helps you to process your day. Without deep sleep and the dream state, you would never be able to deal with whatever trauma you went through during your waking hours. By getting enough sleep, you’re hitting the reset button on your brain, allowing it to work through the rough stuff so you can start the next day with a clean slate. To help you sleep we recommend - Pure Sleep by Cliff High - Clif High's PureSleep is a proprietary blend of ingredients created to promote restorative sleep. This non-habit-forming sleep aid is gentle with no hang-over effects the following day. The formula promotes digestive well-being and facilitates a smooth entry to sleep. Waking fresh and energized for the day ahead with every use, the Pure Sleep formula will not build up in the system nor affect daytime performance.- https://bit.ly/3xcWf1p 2. Get Up When the Sun Does Pay attention to Circadian rhythms. By starting the day at dawn, you’re putting your body in sync with the world around you. People who are out of sync are those who experience all manner of problems, from obesity to depression. To keep your mood stabilized, start the day early, and go to bed when it gets dark. 3. Use Fish Oil If you’re not into eating a lot of fatty fish in your diet, a fish oil supplement will give you the Omega-3s so crucial to your good health. That is what’s needed to repair your brain cells, with the added benefit of guarding you against memory disorders such as Alzheimer’s. We recommend Jigsaw Alaskan Cod Liver Oil™ from sustainably sourced, line-caught, MSC® certified codfish in Dutch Harbor, Alaska provides important Omega-3 fatty acids, Pro-Resolving Mediators (PRMs), and naturally occurring Vitamins A & D to promote immune health, brain health, eye health, and circulatory health.* https://bit.ly/3DMPPaF 4. Practice Mindfulness You might already know meditation will help you reduce stress, and give your brain a break. Were you aware meditation is also responsible for stopping loss of brain cells and even reversing the effects of aging? Meditate for at least 5 – 10 minutes every day to see a positive benefit. 5. Do Weird Stuff To grow new connections in your brain and keep your neurons firing, you need to challenge it regularly. Take up a hobby, learn a language, or try something new for a definite jumpstart to get your brain going. Even doing the same old routine in an alternative way can have a positive benefit. So, brush your teeth with the opposite hand or try going a different way to work to jump-start the process. As with any habit, the key is to do these things every day for the best benefit. Boosting your brain power is very simple. Commit to building new habits and practices starting today. After all, there’s no time like the present! We would appreciate hearing from you. Share any ideas or comments below. Be sure to get in touch with us and let us know how we can help you. Join our FREE Walking Challenge here https://forms.aweber.com/form/46/118824146.htm Share your thoughts in the comments below Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Ideas To Be More Patient
Do you ever feel that patience is a challenge in your life? I know for sure it is for me. It has me thinking about what this is all about and what I can learn from the practice of more patience in my life. Today I would like to share ideas on Why We Struggle with Patience and How To Be More Patient Today. Here is one idea about a lack of patience. The alarm fails to go off, so you oversleep. Now you are late, and you have a flat tire to make things worse. You know that if one more thing happens, you might explode with some expletives that would make a sailor blush. Especially in our modern world, it seems that every day, we fight to maintain a sense of calm as the world around us pushes our patience buttons. We may have heard that patience is a virtue, but why is it so hard to be patient? What factors play into our ability to let go of our frustrations and let things roll off our backs? 6 Reasons People Are Impatient Our fast-paced society has us frustrated over small things. Even though we feel we must learn how to be patient, we all still struggle, and here’s why: 1. Our habits are disrupted. Habits offer comfort. They give us a sense of calm in a chaotic world. We become impatient when something comes along and disrupts our typically scheduled patterns. 2. Things are important, but time is running out. You have an important meeting. While you left with plenty of time to get there, delays occurred. You may have a flat tire, or there is an accident on the highway. As the clock hands move closer to the appointment time, your patience grows thinner and thinner. 3. Other people succeed, and we don’t. The comparison trap can cause much upheaval in your life. Seeing others succeed in pursuing their goals while you are stuck in a rut has caused jealousy and some impatience on your part. 4. We feel overwhelmed. Having too much to do leaves many of us feeling overwhelmed. So, we move from task to task, working fast and efficiently until someone comes along and tips the apple cart. Now things are stalled, and patience is lost. 5. We don’t see results as fast as we think we should. Let’s say you want to lose weight. You research methods and choose to eat healthier and exercise. You start out great and drop seven pounds your first month. Then you lose two; then none for several weeks. When progress stalls, it is easy to grow impatient. What is worse for so many is that impatience causes them to quit. 6. We are tired and hungry. Anytime you are tired, you are likely to lose your patience with others fast. Being hungry has the same effect. Recognizing why we become impatient is the first step in pursuing a happier life filled with patience. Consider which of these reasons play the most significant factors for you, and then learn how to combat impatience. How to be more patient Over the past 25 years, I have been practicing improving. I have taken the time to learn about health and fitness. Taking action on the learning by eating better food, getting more active with regular exercise and movement, drinking water rather than excessive pop and coffee, eliminating toxic personal care products and household cleaning products, getting out in nature for a hike, to name a few. Now, these health and fitness practices weren’t achieved all at once. And I think this is the biggest thing that people think about when making a change. It is about small daily actions over time that allow you to realize new and better habits as well as practices. Notice how this has been over 25 years. That is patience and here is how I came to realize how vital being patient is to the overall quality of my life. Maybe it will be the same realization for you. Taking the first step is always the hardest part. It's not uncommon to see people never do what they have in mind just because they're too scared or overwhelmed to get started. New experiences come with a dose of fear. You must embrace the unknown and take risks. Not everyone is willing to let go and take on these challenges. For many, if they do begin it is a short period of time they have quit because they don’t think they see the results. Believe it or not, you can bring your ideas to life without changing everything at once. This idea was a good learning because it helps get a WIN and eliminate impatience. It's that first step that can move you in the right direction. Small things, such as building a new habit, or a new practice can go a long way toward your success while eliminating feelings of impatience. Why Taking the First Step Is the Hardest When Eliminating Impatience? No matter what you're trying to achieve, taking the first step can be mind-wrecking. You might think: • What if I fail? • How will I make money? • What will people think? • What if I’m no good? • What if it's not the right time to do it? • Am I ready for this? • How long will it take? The truth is that no one can guarantee that you'll succeed. However, you’ll never know how it's going to turn out unless you try. Do you want to spend the rest of your life wondering What if? This was me 20 years ago. I was almost 100 lbs. overweight, low energy, and certainly not living my best life. Then, I was called to the hospital because my mother broke her hip and needed a full hip replacement. My mother had to lie in the emergency for 2 days until they could do the operation. It was at that time that I realized if I didn't make changes I was going to be my mother in 20 years. The very next day I started to make changes. It was a big challenge for me. A mountain that was so high I wasn’t sure if I could climb it. What mountain are you facing right now with your health and fitness? That first step is always the hardest because it requires you to embrace the unknown and face your fears. It's also the most important step - without it, nothing will change. And the change that we begin when we are changing our health and fitness is a journey. It is not going to happen in one day. There are many aspects and they take time to move through. This is important to realize and have kindness and patience for yourself in that journey. I am now 25 years older and in better health and I am strong physically as well as mentally. And you can definitely achieve the same for yourself. Feeling Scared? Take a Half Step to Change Your Life Most times, it's the small things that have the biggest impact on our lives. You don't have to change everything from one day to the next. If you're scared of the unknown, do one little, minuscule thing to get started. I call it taking the WIN for yourself each day. Every success you acknowledge helps eliminate impatience. It can be contacting real estate agents to find a flat in your dream city, putting on your sneakers and getting outside for a walk or eating one healthy real food meal rather than junk food. Choose one little practice and stick to it. Celebrate this first step and feel proud of it. Then, take another step and then another, and so on. Stop waiting for the perfect moment to get started. Stop overanalyzing and just go for it! The best time to start was yesterday. The next best time is NOW. Now is especially a great time to begin a new health and fitness practice. Small changes done daily over the next few months will have a huge impact on how you feel. What are small changes you can begin NOW? What WINS can you achieve today? • Hydrate - Drink more water • Eat Real Life Affirming Food – cooked by you in your own kitchen – if you are not in the habit of cooking at home, we recommend learning 3 new recipes and once you are happy with your skills with those 3 new recipes add 3 more new recipes to your cooking toolbox. • Breathe – here is an article to help you with a powerful breathing technique called Box Breathing – check it out here • Move your body more – walk – bike – do a home workout (Not sure how? We use and recommend The Home Workout Revolution System – https://bit.ly/3r74kRtbit.ly/3r74kRt • Sleep – the often-forgotten Pillar of Wellness – poor sleep is the cause of many health issues - now is a great time to practice good sleep habits – go to bed at the same time every night, avoid bright lights before bed, sleep in a dark cool room – If you are out of practice in sleeping well we recommend Pure Sleep - https://bit.ly/3xcWf1p • Journal – write about your WHY – this will help you focus on what is important to you for those challenging days and journaling will help you realize your successes as well – We wrote a blog post to help you with your WHY and you can read it here https://wendybottrell.weebly.com/blog/implement-the-5-whys-method-to-energize-your-best-life • Meditate – We have been a fan of Kelly Howell for many years and have practiced her meditations on YouTube for a long time. Check her out on YouTube if you want to practice guided meditations. We believe that patience will help you achieve anything in life. Realizing this and continuing on your desired journey, enjoying each moment, taking small steps and allowing yourself to get the WIN, while not quitting is the best feeling ever. Will you begin the practice of moving through impatience and using tiny steps as your process? Leave a comment below and be sure to let us know how we can support you! Join our FREE Walking Challenge here Share your thoughts in the comments below Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. 
Ideas to Wake Up Earlier For Your Best LifeTwo years ago, I started waking up earlier in the morning for the first time in my life. I was waking up at 5 AM consistently and what I found was it was quite enjoyable for me. The house was quiet, and this made it much easier to get a lot of things done without interruption. I found that waking up earlier is a great way to increase my discipline and become more productive. It might be the same for you if you are considering adding a new practice to your life. Check it out and be sure to let us know your ideas, thoughts and questions in the comments below this post. My experience has been that waking up earlier isn't always easy, however, we will share our best ideas that actually will help you to be able to wake up earlier. 1. Wake Up at the Same Time Every Day The first few days that you start to wake up earlier will be hard no matter what you do. But, if you develop a practice and wake up at the same time every day, you will find over time that it becomes easier and easier for you to wake up early. Your body thrives on a routine when it comes to sleep. It produces melatonin at a certain time that helps you fall asleep faster and stay asleep when you do. If your body knows when you will go to sleep each night, this can help it to produce the right amount of melatonin and stop when it is time for you to wake up. Can Melatonin Supplements Improve Sleep? From the website: “It is well-established that melatonin produced by the body plays a fundamental role in getting quality sleep, so it’s natural to consider whether melatonin supplements can be used to address sleeping difficulties. Research to date has shown that melatonin supplements may be useful in certain situations for both adults and children.” Pretty cool, huh? 2. Put Your Alarm Clock Far From Your Bed Or Better Yet In Another Room If your alarm is your phone, it can be all too easy to reach over when the alarm goes off, shut it off, and continue to get a little more shuteye. Instead, it's time to leave your phone across the room. That way, when it does go off, you will have to get out of bed to shut it off. It would help if you also made your alarm a sound you like so that you aren't cringing and diving to shut it off the moment it goes off. 3. Plan Your Mornings Everything is more fun with a plan, and it is time to do the same with your mornings! Make a plan that you are looking forward to, so you don't dread getting out of bed when the alarm goes off. Your morning must include some good things for your health, like quiet time, meditation and exercise, for example. Think about it this way, getting out of bed for a calm smooth morning than getting out of bed to rush to work without breakfast! Be sure to write down your plan for your morning so you can see right when you wake up all the exciting things you have to look forward to! Overall, learning to wake up early isn't the easiest for so many and we feel it is a simple mindset shift. Still, if you start by getting up early every day, placing your alarm clock in another room, and planning your morning, you'll likely find that eventually these simple shifts in how you practice waking up, you will be looking forward to getting up early every day! Well, that has been my experience at least. We would appreciate hearing from you. Share any ideas or comments below. Be sure to get in touch with us and let us know how we can help you. Join our FREE Walking Challenge here Share your thoughts in the comments below Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Are You A Modern Cave Person? Get Outdoors Today It is time to get outdoors today, and we are here to share a few ideas to help you with that. We have heard it said that people are modern-day cave people. Not sure where you live but many people in my area never have to be outdoors even if they are living in suburbia and work downtown. These people never see or feel the sunshine on their faces. Not the best plan for a healthy population. Today our topic asks the question - Are You A Modern Cave Person? 4 Ideas To Help You Get Outdoors Today. The conversation today is all about going outdoors. If you spend a lot of time in your house or your office, which as we said at the top of this post, most people do today live more like a cave person in a modern world, then our ideas to help you get outdoors today may be exactly what your brain and body need. This is when it is time to soak up some vitamin D and simply enjoy nature. Benefits of Outdoor Activities Vitamin D, is one of the top benefits of spending more time outside. The sun’s UV rays give you natural vitamin D, which absorbs through your skin. This can give you more energy and a feeling of euphoria, often making you happier and less stressed out during the day. Indulge in some vitamin D by spending time outside in the sunshine as often as you can. We suggest that you spend at least 15 - 20 minutes in the morning sun without sunscreen, sunglasses, or a big, floppy hat. This allows the sun to do what it is meant to do. Get outside in the sun to allow it to absorb into your body and get stored for your best healthy life. We do practice what we write here and get outside every morning for an hour walk before ten, no sunscreen, no sunglasses, no big, floppy hat for our best healthy life. Here is an article that will help you understand how important it is to get outside for your best life. https://draxe.com/nutrition/vitamin-d-benefits/ Another benefit of outdoor activities is that you get to enjoy nature. This is something you can be grateful for each day. Find fun and relaxing activities where you can escape the worries and stresses of everyday life, even for just a few minutes a day. Most outdoor activities are also free, which is a bonus for you. Ideas for What to do Outside Not sure how you can go outside to practice living your best life? Here are a few ideas to get you started: Take your dog for a long walk – This was mentioned in a previous post, and it is worth repeating. If you have a dog you need to take out, don’t just let him out in the backyard. Take him on a long walk every day, and you not only give the pup a nice adventure but give yourself more YOU time. Go on a hike – This is a great idea because you are getting exercise, which everyone needs for optimal health, and will release some happy endorphins as well. You can enjoy all nature has to offer on a short hike. Spend the day at the beach – Have a day off soon? Why not head to the beach. You can either go alone and bring a book or go with family or friends and still get self-care benefits. Walk around the building during work breaks – If you have a busy schedule, just take one break during work to walk outside around the building. This is a simple way to soak up a little more vitamin D and get away from the office for a few minutes to allow you to come back energized and ready to get back to work. If you can find a few minutes to yourself today to practice getting outside, you will immediately notice what an impact it makes! At least this has been our experience over the past five years getting outdoors most mornings of the week for a daily walk. You are your best advocate; if you are not taking care of yourself, it is easy to get burned out by all of life's demands. Taking even just 15 minutes a day for yourself to regroup and relax can have a profound impact on your well-being. Self-care begins and ends with you! We would appreciate hearing from you. Share any ideas or comments below. Be sure to get in touch with us and let us know how we can help you. Share your thoughts in the comments below Get in touch with us if you have questions or if 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. Implement Good Practices For Your Best Fit Life Some may think about habits as we share our ideas today in our blog post 3 Types of Practices You Must Implement for Your Fit Life. We actually like to think about the idea of what we do in our day as our practices. Habits are something that can be done with our eyes closed and we feel that our life must be lived on purpose. This is why we practice every day, noticing what works and what isn't so we don't get ourselves into a rut that doesn't serve us in the long run. You see, we believe that our daily practices are what ultimately determine your quality of life. When you are consistently making healthy decisions, you are creating practices that lead to your best-fit life. When you are letting your mind succumb to unhealthy habits that allow you to forget about your stress, you are creating negative practices that lead to a lack of productivity and poor health and fitness. Implementing good daily practices can be powerful and determine the destination that we will take our lives to. Three different types of practices are crucial for a healthy and fit life and they include physical, mental, and productive practices and habits. Physical Practices Staying consistent with your daily physical practices that positively impact you will improve your health, your fitness, and your lifestyle overall. Making time to exercise and move well either by going to the gym regularly and/or workout out at home, going for walks in nature on the weekends, or going to yoga during your lunch break are all examples of ways to form essential physical practices for your best life. Physical activity is crucial to having energy, motivation, and strength to accomplish your goals and ultimately feel well and successful. If you neglect exercise, you will feel sluggish and lazy throughout the rest of the day and will likely not have the motivation you need to lead you to success in fitness and health. Exercise also allows your mind to focus on your body and take time away from the stress of your surroundings. Mental Practices Controlling your mind is the single best way to lead yourself in the direction you desire to live your best life. Your inspiration and motivation to exercise, make healthy choices, build strong relationships, and feel confident all are direct results of your mind. Meditation is a great mental practice that clears your mind and allows you to observe your thoughts. Starting with even five to ten minutes a day will allow you to be calmer throughout the duration of the day and more prepared for what life throws at you. When you develop a strong mindset through meditation and mitigating negative self-talk, you will feel more prepared to take on any challenges that come about. This means that you can wake up earlier, block out negativity, and be present in the moment. Mental practices are important to lead you to success and productivity in all areas of your life. Productive Practices To truly be productive, you must develop good daily practices with the intention that become positive in your day for you to reach your goals without hesitation. One of the most important practices that are common among successful people is waking up at a very early hour. This means going to sleep earlier to get an adequate amount of sleep. We have written many times about the importance of sleeping well for your health and fitness. By waking up earlier, you have more time to prepare for the day in the morning and can accomplish more than you ever thought was possible. Another good practice that leads to productivity and success is to set goals and write them down. It is easy to say out loud something that you would like to achieve, but by writing it down you can be specific and make it tangible. Lastly, being dedicated to self-improvement and fulfillment is a common practice among successful people. Reading and focusing on continual education is important to practice if you wish to attain success. Achieving Desired Success By understanding the three most important types of daily practices, you can create a life that fits your schedule and goals in each category. To achieve success in any aspect of your life, you must create a good practice that is attainable and bring them into your daily routine. By having a positive mental focus, you will be more inspired and motivated to create physical practices. Both mental and physical practices improve your health/fitness and reduce your risk of illness. Your daily physical practices will help you have more energy to be productive and efficient. Productivity is what ultimately leads to success and can only be achieved when all these different types of practices work alongside one another. By focusing on one change in your daily health and fitness practice from each category, you will gradually learn how to develop and implement the practices that lead to success in your life. Share your thoughts in the comments below Get in touch with us if you have questions or if we can help you. We believe walking is one of the best intentional ways to move your body well, spend time in nature, calm the mind and connect with the body. 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. Be sure to sign up here for the FREE Walking Challenge - 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. Be sure to sign up here for the FREE Walking Challenge - Be sure to get in touch with us and let us know how we can help you. If you want to know who we are and what we believe in check us out here http://wendybottrell.com Our Holistic Coaching and health and fitness products are here Be sure to get in touch with us and let us know how we can help you. |
Wendy BottrellWe have outsourced our lifestyle for way too long! 
 
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