You Can Do The Hard Things
Former US President Theodore Roosevelt's wise words:"
.... Nothing in the world is worth
having or worth doing unless it means effort, pain, difficulty... have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well."
These positive, wise words can, unfortunately explain away negative situations such as "advance aging" because advanced aging is most often the result of backing off from doing the hard things, especially regarding our health.
In life, we are constantly tempted to take "the path of least resistance" because, well, it's the easiest and usually the quickest way. But easy does not translate to better nor does it translate to growth. Easy translates to lazy. And, when it comes to our health, lazy translates to disease and "advanced-aging."
An Exchange of Energy -
Have you ever really gotten anything of lasting value in your life without some form of valuable/energy/ monetary exchange? Certainly nothing that has any lasting value comes free because everything is an energy exchange.
When we put a little energy into accomplishing or achieving something, the "little" value we receive back matches. But when we push the envelope and challenge ourselves to do the harder thing, to reach beyond our current limits, our ROI grows expoentially.
There's no better example of this than lifting weights in the gym - one of the best things we can do to sculpt our bodies and strengthen our muscles. What's hard today, won't be after many repetitions. Enjoying the benefits that stronger muscles provides us demands that we continually challenge ourselves by adding more weight.
There is no gain in life without some sort of stretch/pain. It's called evolutionary growth and all human emotional, mental and physical challenges hold within them the greatest opportunity for growth.
Rather than avoid the "hard stuff," we need to see the "silver lining" hidden within the hard stuff and stop running away from a race we can never win.
Perceptions are Key
Shifting our perceptions is the starting point. Seeing challenges as opportunities for growth is the clear answer to confronting fear and eliminating its paralyzing effects. Challenges boost our adrenalin and energy output and increase our heart rate but not the same way as a "fight or flight" response would.
Different hormones are released when we're faced with challenges; we're more focused and able to access our mental and physical faculties easier.
We've become weak as humans, literally and figuratively because we "take the easy way out" too often. This explains the reasons we are currently experiencing a global health crisis.
We want to be healthier but it's "too hard to lift weights or make time to go to the gym
We want to be healthier but it's too hard to let go of unnecessary easy things eating up time
We want to be healthier but it's "too hard" to give up our destructive diet in lieu of nutrient dense foods
We want to be healthier but we don't want to take time to cook and prep our own meals. It's too hard and so we opt for "fast foods"... (the only thing fast about fast foods is how quickly they destroy our health).
We want to be healthier but want it as a gift, not something we've earned through "hard work" and as a reward for adjusted lifestyles
We want to be healthier without putting forth any "hard effort"
Easy doesn't push the envelope. Life is not set up to operate that way. Life is set up as a reward - give and take system. What you put in, you get out. It's really that simple.O
pportunity is missed by most people because it is dressed in overalls and looks like work.
-Thomas A. Edison
Pushing challenges aside and continuing to opt for the easy way sends very clear messages to our minds and to our body that we are satisfied with our lot in life. Life returns the same to us and rather than pushing the door to new opportunity wide open or healing us from the inside out, it begins the process of sedentary decay.
The raw truth is, we are either moving in a forward direction by tackling the "hard stuff" or we subtly move ourselves in a negative direction by staying in our comfort zone of safety.
Success at anything is directly connected to sacrifice. Sacrifice most often means giving up something in exchange for something else.
The "good" we're all searching for in life is cleverly wrapped up in a willingness to tackle the "hard things" rather than wimp through the easy ones. Our current health status is the perfect example and reason to begin tackling the "hard things."
It's time we traded our "easy path" false delusions about getting healthy for some real growth "hard solutions" because we cannot move forward or heal completely from any health crisis, personal or global until we address the causes. If we have not focused on and addressed the initial causes, it is only a matter of time before another global health catastrophe reappears cleverly disguised in a "different virus or disease."
"It is better to make many small steps in the right direction than to make a great leap forward only to stumble backward."
Carolyn Hansen -Your Go To Health & Fitness Specialist
Small Steps to Success
Habits are essentially what define us. Good habits result in positive routines, efficiency and order. Reversely, bad habits take us in the opposite direction and lock us into rigid, negative patterns of behavior.
Our happiness or lack thereof, success or lack of and even health and fitness levels are all tied into and the result of daily habits.
The stark reality is, we may know how to eat healthy, how to exercise and how to get in shape yet we find ourselves no closer to reaching our goals than we were months back. We may have the best intentions to improve ourselves but find we are still "wallowing" and practicing the same destructive habits.
What gives?
It is, for the most part, hard to form new, healthy, "lasting" habits even with the best intentions to become better. However, there is a way to move past these seeming "stumbling blocks" of resistance that arise and try to keep us locked into damaging, unhealthy habits.
What is this secret formula we can follow that renders these blocks neutral?
Believe it or not, there is a lot of science behind the process of habit formation and a "habit-forming" formula that actually works is available for anyone to use.
Here's the secret:
"Dream big; start small."
In other words, pick just one habit that you want to change for the better. Keep it small and attainable and focus your energy on that small/tiny habit for a period of 21 days to one month. By keeping it small and simple, you eliminate the temptation to say "no," and the more likely you are to keep going.
To be successful, this new "tiny habit" must be -
A behavior you can do at least once a day
Something that takes less than 30 seconds to complete
Requires little effort but is relevant to the full behavior
The key is to not "bite off more than you can chew." Literally. Drop the illusive idea that your life goals must be big audacious things that are only achievable when the timing is right, or you have better resources or you finally catch that "big break."
Waiting for your "big break" before moving forward is like Charlie Brown sitting in the pumpkin patch waiting for the "Great Pumpkin" to appear. It's not going to happen. In fact, it's the small steps... the baby steps that you intentionally take that "move energy" in the physical realm and this is what draws your "big break" to you.
Remember, you can't light a big fire, you must first spark it and then feed it kindling. View your life goals as tiny, daily behaviors (sparks) that are repeated until a successful habit is formed.
"Doing it" is what counts, and by keeping things small and attainable, you are much more likely to "do it."
What seeds of change would you like to see manifest in your life this week that could grow into a healthy character quality or habit?
Want to begin exercising? That's admirable. Shoot for just five minutes a day for one week. That's all it takes. You can do this!
Cooking from scratch? No problem. Set your sights on creating one meal from scratch daily or per week to begin with. Design it around your schedule without adding stress.
Want to get out of debt? Start by saving an extra "defined amount of money" per week. Or begin earning that much more weekly.
Don't try to earn it all at once.
Once you decide to create a new habit in a "small way" you harness the power of your subconscious mind making it easier to do once established.
Examine and select one small habit that you can start on today that will help improve your life status.
Take baby steps towards shifting this habit from negative to positive and find ways to stay accountable. Piggyback your new healthy habit onto an older, established habit or something you do on a regular basis and watch as it seamlessly becomes part of your routine. Easy peasy!
As your small tasks get easier to complete, slowly expand your goals and efforts while building more momentum with future victories. Racking up those "small victories," especially when beginning, makes it easier to continue enjoying more "small victories."
Wise Chinese Proverb:
"It is better to make many small steps in the right direction than to make a great leap forward only to stumble backward."
Carolyn Hansen -Your Go To Health & Fitness Specialist
5 Ways To Refresh Your Environment & Boost Your Energy
With the end of the year quickly approaching, there has never been a better time to assess your current situation. You may wish to consider goals in your career, finances, family or health - but there is no better place to start than your environment itself.
Your physical environment can include your home, place of work, or even your car. Anywhere in which you spend a significant amount of time - or see on a daily basis - is a great place to start.
Studies show that our physical environment can have a profound effect on our overall wellbeing and even our mental health. Spaces that are clean, hygienic, and clutter-free are more likely to help us stay healthy and inspired. But where do you start?
With our five simple but effective tips below, you can refresh your environment, boost your energy, and even feel healthier in time for the start of a new year or the busy festive period!
1. Clean
A great first step to feel refreshed and enlivened is cleaning. Whether you tackle the cleaning all in one day yourself, room by room across the course of a week, or even by hiring a professional, it is the best way to begin.
Once you have cleaned, and made your space more hygienic and fresh, you may even want to consider how you will keep this up in the future. Perhaps now is a good time to create a cleaning routine or chore list to stick to, for example.
You would be surprised at the difference you can make to the appearance of a room even in just ten minutes a day. You may also notice an improvement in certain health conditions such as respiratory issues and skin complaints that are exacerbated by dust or dirt. Even regular carpet cleaning can contribute to improved health by removing the most common nasties from the home.
2. Declutter
Once your space is clean and fresh, decluttering what you do not need or use is a great next step. Some people also choose to begin with this step, and then clean what is left. The choice is yours!
Start by first considering what you definitely do use or value. Afterwards, discarding what is left should be easier. You can sell, donate, or give away your items, or else recycle things that are no longer fit for use.
Experts and psychologists have noted that clear and uncluttered spaces can contribute to less stress and clearer thinking. If you feel regularly overwhelmed, perhaps decluttering some excess items and possessions could be a great way to start feeling more refreshed.
3. Replace
Are there items in your home or workplace that you just dread using? Perhaps you know that they are slow, ineffective, or prone to malfunction and using them is always time-consuming. It is time to replace them!
Instead of putting up with items that function but cause you to stress with each use, consider donating or getting rid of problematic things and replacing or upgrading them.
Many people do not realise that losing minutes each day on simple tasks or issues add up over time - both in terms of time and stress levels. Save yourself the time and hassle in any way you can by investing in equipment, tools or other items that support the flow of your daily tasks. There may be excellent second-hand options to keep costs down too.
4. Rearrange
An often overlooked tip for feeling refreshed and energised is to rearrange your spaces. This can be as big or as small a job as you like, depending on your time and energy levels, and whether you need anyone else to help you.
Perhaps your desk would benefit from more natural light, for example, or you would like to try a seat or sofa in a different position. Equally, you may simply wish to change the layout of your desk, or move a filing cabinet within easier reach.
Start by assessing your daily habits, routines, and needs, and then arrange your space in a way that supports it. This will maximise your energy and efficiency, and help to create the feeling that everything is in flow and that you have less resistance from the environment itself.
5. Refresh: Try Something New
You can make your space feel different by trying something new. In the physical sense, this can include a different style of decoration or scent, for example, but it doesn't have to stop there. You can make your environment feel new by incorporating a new hobby, a change of diet such as trying a plant-based lifestyle, or a complete shift in routine and schedule.
However you choose to refresh your space and lifestyle, get creative, experiment, and enjoy the process!
The Benefits of Exercise and a Healthy Diet
Heart disease, stroke, cancer, and diabetes are among the leading causes of death in the United States today. They account for about two-thirds of all Heart disease, stroke, cancer, and diabetes are among the leading causes of death in the United States today. They account for about two-thirds of all deaths each year. All of these diseases are related to diet and lifestyle.
A person's genetic makeup is an important determinant of his or her risk for developing these diseases, but lifestyle choices- such as a poor diet, lack of exercise, smoking, and alcohol abuse- also play a vital role. People cannot control the genes they inherit, but they can control the foods they eat and how much exercise they get. A healthy lifestyle can reduce the risk of developing disease, and may slow the progression of any conditions people already have.
A regular program of exercise increases fitness level and helps keep weight within the healthy range. It also reduces the risk of chronic diseases, including heart disease, high blood pressure, stroke, diabetes, cancer, and osteoporosis. In addition, exercise promotes psychological well-being, reduces depression and anxiety, and improves mood, sleep patterns, and overall outlook on life. It stimulates the release of chemicals called endorphins, which are thought to be natural tranquilizers that play a role in triggering what athletes describe as an "exercise high." In addition to causing exercise euphoria, endorphins are believed to reduce anxiety, aid in relaxation, and improve mood, pain tolerance, and appetite control.
A Healthy Body Weight
A healthy body weight is associated with well-being and longevity. Carrying excess body fat increases the risks of heart disease, diabetes, stroke, gallbladder disease, sleep disorders, respiratory problems, and some types of cancer. Maintaining weight at a proper level reduces the risks of these diseases. For athletes, a healthy weight can also optimize performance. A calculation of body mass index (BMI) can be used to determine if weight is in the healthy range. Because BMI considers total body weight, rather than the amount of body weight that is from muscle versus fat, athletes who have a large amount of muscle mass may have a BMI in the overweight or obese range. This does not mean their weight creates a health risk. Only excess weight from fat is considered unhealthy.
Diet and exercise are both essential for maintaining weight. When people consume the same number of calories as they use, weight remains stable. Regular exercise increases energy usage so it allows the person who exercises to consume more food without gaining weight. For example, an active 20-year-old woman needs to eat about 500 calories more per day to maintain weight than a sedentary woman of the same age, height, and weight. Choosing a diet rich in whole grains, fruits, and vegetables and moderate in fat maximizes nutrient intake without providing too many calories.
Heart Disease
Generally, when we use the term heart disease, we are talking about atherosclerosis. This is a condition in which fatty material builds up in the walls of the arteries. This causes the arteries to narrow and become less elastic. People with obesity, high blood pressure, high blood cholesterol levels, or diabetes are more likely to develop atherosclerosis. The risk of developing atherosclerosis also is increased by lifestyle choices, such as cigarette smoking, lack of exercise, and a diet high in saturated fat, cholesterol, and Tran's fat. Diets high in fiber, antioxidants (such as vitamins C and E), and fish and plant oils, which are high in healthy unsaturated fats, can reduce the risk of atherosclerosis. Adding exercise to this healthy mix further reduces risk.
Aerobic exercise decreases the risk of atherosclerosis by lowering blood pressure and increasing levels of a healthy type of blood cholesterol called HDL cholesterol. Aerobic exercise also strengthens the heart muscle, thereby lowering the resting heart rate and decreasing the heart's workload.