07 Jan

Use Your Daily Goals to Help Develop a Success Mindset

What is your goal in life?

For some it is to get into shape. For some it is to get rich. For others, it is to see the world.

Now what is your daily goal?

This is a very different concept but actually the daily goal is far more important than the overarching goal – at least if you really want to achieve the things that you’re dreaming of. And why is that?

Goals Are Often too Vague

The big issue is that for many of us, our goals are much too broad and much too vague. Even if you have a ‘specific target’ like losing 5 stone in a year, this is still much too broad and vague.

Losing that amount of weight is not entirely within your control. There’s lots you can do to increase or decrease your chances of success and of course you’re mostly responsible… but there are other factors at play here too like your health and like your metabolism.

What’s more, is that having a goal that is that far away can actually make it all too easy to cheat. You know you have a year to lose the weight, so what does it matter if you eat a bit of cake today?

And it makes it easy to get disheartened too – when you get 6 months in and realize that you’re actually heavier than you were before.

Daily Goals Fix All That

But daily goals fix all that. Start with a vision – a very abstract vision of what you want – and then break that down into the smallest possible steps that you can execute every day or every week.

In the case of losing weight, your goal might be to eat no more than 1,800 calories a day, or to go for at least a 10 minute run every day. That’s a small goal but it’s perfect for sticking to because it is completely within your control.

If you don’t manage to run just that little bit, then you only have yourself to blame. There are no excuses to be made – it’s pass or fail. But at least tomorrow you can try again.

And guess what? If you keep accomplishing those smaller daily goals, they eventually add up. Eventually, you manage that big goal.

And the same goes for every other type of objective too. The best way to earn money is to build a business a little every day. And the best way to write a novel, is to write a page every night!

09 Oct

How Exercise Can Give you More Energy

Exercise is very important in order to be successful in your life. Daily exercise can rejuvenate your body & increase your stamina, which is something we need in order to be successful. We need to be productive in our lives in order to be successful. Incorporating a daily exercise program will help you have more energy to do the things the must be accomplished. Exercise can in fact be done at any time of the day provided that you do regularly. To get back some of the lost energy you can go out for a jog, a long walk, or work out at a gym.

Jogging for just 15-30 minutes every day can rejuvenate your body. It makes your heart pump more blood to every part of your body, and let your body attain high energy level. In addition, it is excellent for your health. Exercises that boost your cardiovascular health can in fact add to your body’s capacity to generate more energy. A number of studies on this subject have long-established that fair amount of aerobic exercises raise the energy level. People who don’t exercise as much as necessary often are not as productive as those that do exercise regularly. If people aren’t fit and strong enough, they will not be able to focus on things that need to be done. If you are not able to jog, in that case, go for a long brisk walks. Walking is as well an excellent means to get some exercise. If you haven’t been very active, start slow & check with your doctor. The important thing is to start being more active in order to accomplish all the things you need to do.

Drinking water throughout the day & especially while you are exercising is very important.  There is nothing better for your body than drinking water; the minimum amount is between 8-10 glasses of water every day. Reduce intake of sugars as well, it’s acceptable to have them on occasions, although don’t make it a habit.

In addition, if you want some diversity to your exercise routine, look for workout DVD programs. These programs include all the fantastic workout, nutrition and motivation information with some intense few minute’s workouts and a form of exercise called “super stacking technique”, where you stack exercises for multiple body parts in each move. In this way within 10 minutes, you can boost your body’s energy level.  There are a variety of workout programs for all levels so choose a program that fits your current activity level & work up from there. I hope with this information you now know how exercise can give you more energy.

01 Sep

4 Tips For Dealing With Exhaustion

Fatigue is a normal and a common body reaction to physical exhaustion. However, several other factors can cause fatigue in individuals among them poor eating habits, lack of sleep and even boredom. Chances you probably know the underlying causes of fatigue. With simple lifestyle changes, individuals can easily combat fatigue.

Try these tips to help relieve exhaustion.

Eat Several Small Meals Instead Of Heavy Meals Taken Once

Most individuals eat heavy meals at go whenever they feel fatigued or hungry. Eating a heavy meal at a go will make you feel tired as the body energies will be mostly be diverted towards digestion. The process of digestion takes in some energy making individuals feel a bit fatigued. Small meals taken at particular times of the day will help provide the body with the necessary energy it requires without overloading it with digestion.

Take A Nap

Exhaustion caused from lack of enough sleep or stress can easily be dealt with by a nap. Taking a nap during the day will rejuvenate your energy levels making you feel stronger. Creating a regular sleep pattern where you take over six hours to sleep every day will ensure the body gets enough rest. Sleep time is the best time for the body to recharge its batteries leaving individuals feeling stronger and active all day long.

Change Your Dietary Needs

What you consume on a daily basis will determine how fatigue your body feels. Ensure you increase the amount of water you drink on a regular basis. Most individuals who feel fatigued are usually dehydrated and increasing the quantity of water taken can help deal with fatigue. Breakfast is one of the most important meals to eat if you want to deal with fatigue during the day. A healthy breakfast will ensure individuals are provided with the best energy needs to take through the day to day activities.

The amount of caffeine taken on a daily basis should also be put into check. A cup or two of caffeine will boost the energy needs of the body. However, increasing the amount taken will change how your body responds to fatigue.

Spend Some Time In The Sun Or Bright Light

Spending fifteen minutes in the Sun can do you a lot in dealing with your fatigue. The Sun is an excellent source of the vitamin D, that is known to act with vitamin B in fighting fatigue. Further studies have shown that spending time in bright light will help lessen fatigue while at the same time improving sleep.

As you can see, your individual energy, focus and resources are of great importance and can make a big difference in your life. The simple tips above can play an important role in dealing with fatigue cases in people.

29 Aug

Get Quality Sleep With 5 Simple Yet Critical Tips

Are you a night watcher? Do you sleep for less than 5 hours a day? If yes, do you consider it a problem? Yes or no, you should, why? It isn’t healthy, affects your performance and the worst part a health risk for your brain. Sound sleep is vital for your health, but circumstances might not allow you. Whether it is work, night outs or any other activity that come after day hours, you must always remember that your health comes first. If you’ve been looking for a solution, below are some of the tips to make your sleep better.

1. Stay Away From Coffee Or Anything That Disrupts Sleep Before Bedtime.

Unless it is a prescription medicine from a doctor, stay away from it some hours before your bedtime. You should be aware that coffee works best to keep you awake. Why would you want to take it at night? Simple, to stay awake. If you are fond of making coffee at night, you have no option but to let it go. There are other culprits such as Nicotine, alcohol and the rest that works the same. If you can’t let go, you can at least change the time you include them in your diet.

2. Exercise: Get Up From The Couch And Do Something Useful

If you understand the purpose of sleep, then you should know that its main purpose is to make you rest. Why would you want to rest while you spent the whole day indoors watching boring television channels, playing video games or just sitting on the couch doing nothing? Your body will not allow you to do that. Unless you are sick, you must give it the reason it should spend all the day doing nothing and at the end of the day retire to bed in the name of rest. Nature won’t allow it, and the best way to deal with this is to take some walk or doing some workouts few hours before your sleep. Any exercise will make you feel tired and sleep soundly.

3. Create A Sleep Friendly Environment.

Unless you are a rock star, you can’t successfully sleep where there are lots of noises. Why would you listen to some music at night? Why not finish your arguments anywhere else apart from the bedroom? Make sleep an occasion. Give it the respect it needs. Let bedrooms be bedrooms and not a bar, a disco or an arena where titans fight each other with the crowd applauding to their demise. You will sleep soundly when your bedroom is quite, calm, warm and most importantly dark.

4. Set Your Bed Time And Be Disciplined.

You do keep time when it comes to work and what do you get after that? Salary. If I may ask, do you sometimes wonder what gives you the energy in the morning? If you aren’t sure, know it today, the number of hours you spend sleeping determines your performance at work. Having that in mind, why not keep time when it comes to bed time the same way you do for work? To ensure, you get the proper sleep you must set your bedtime and ensure that you sleep for not less than 8 hours a day.

5. Try To Recover Some Lost Sleep Time

There are some cases where your sleeping might be interrupted with situations that need urgent attention such as medical issues. You might be forced to wake up in the middle of the night and not find time to get back to bed. You can still make up for the time wasted by taking a nap during the day. What you must ensure is that you sleep at least 8 hours a day.

In summary, you don’t need a doctor to change your sleeping pattern. You just need to be aware of the benefits of sound sleep and work towards getting it. It starts with you and it is only you who can make it happen.

 

24 Aug

Top 10 Foods That Increase Your Energy Levels

There are those days you wake up exhausted and you have to pull yourself out of bed, even when you had a good night’s sleep. Such days can be long and frustrating, preventing you from accomplishing your goals. An increased energy level can definitely help you contribute to better quality life. The best way to boost your energy levels is through diet. Including certain foods in your diet can help boost and increase your energy levels. Here are 10 foods that increase your energy levels.

1. Nuts

Nuts are rich in magnesium, which helps convert sugar into energy. They are also full of healthy fiber and fats that will keep you full for longer. A handful or nuts, including almonds, cashews and hazelnuts, a day will provide you with benefits.

2.Coconut oil

This oil is a great energy booster thanks to its unique fatty acid composition, which includes medium-chain fatty acids. These types of fatty acids are easily converted into energy and less likely to get stored as fat. You can mix or blend the coconut oil into your tea or smoothie for maximum benefits.

3.Salmon

This is one of the best foods that increase energy levels. Salmon is rich in healthy fats, Vitamins, proteins and omega-3 fatty acids. It supports brain health and improves your mood.

4.Eggs

Eggs contain energy-enhancing minerals such as phosphorous, zinc and chromium. The high protein content contributes to fullness. Eat one or two eggs for breakfast to get rid of the mid-morning hunger pangs.

5.Citrus fruits

Fruits such as grapefruits, oranges and tangerines are rich in vitamin C. This vitamin acts as an immune system enhancer, an antioxidant, and helps in the absorption of iron. Consuming citrus fruits regularly provides you with enough Vitamin C, which keeps your energy levels in check.

6. Chia seeds

These seeds are rich in protein, omega-3 fatty acids and nutrients that increase energy. Chia fiber is uniquely hydrophilic, meaning they soak up a lot of water and form a gel. This gel helps keep you hydrated and provides long lasting energy. The seeds are also high in essential minerals like calcium. Just add a teaspoon of chia to your oatmeal or smoothie to reap all the energy boosting benefits.

7.Sunflower and pumpkin seeds

Sunflower seed and pumpkin seeds are loaded with protein, Vitamin B, omega-3 fatty acids, iron and magnesium. All this helps fight fatigue and boosts your energy. Apart from this, seeds help fight hunger, keeping you satisfied for longer.

8.Yogurt

Yogurt is full or Vitamin B, proteins and other nutrients. This makes it a great energy booster, especially when you need to jump start your morning. It provides your body with energy in a healthy way.

9.Beans

Beans are an excellent example of high energy foods. They are rich in protein that is responsible for giving you energy, and fiber that lowers your cholesterol levels.

10.Green leafy vegetables

Vegetables like spinach, kale, tomatoes and broccoli are packed with Vitamins, Minerals, folic acids, carotenoids and other nutrients. All these contribute to higher energy levels.

19 Aug

A List of 3 Ways To Be More Energetic In The Morning

Have you woke up in the morning and hit the snooze button 2 or 3 times before crawling out of bed? There are many ways to get more energy in the morning. Here is a quick list, 3 ways to be more energetic in the morning, that you could use daily.

#1. Wake Up At The Same Time Daily

Waking up at the same time everyday, even weekends, sets your body’s internal clock. People that do this will often wake up before the alarm even goes off, and be wide awake ready for the day. It helps if you also go to bed at the same time daily. An easy way to reset your body’s sleep-wake clock is to stop eating 16 hours before you want to wake up, according to a study done by Harvard Medical School. This is an internal survival mechanism that wakes up the mammal after 16 hours to eat so they don’t starve. As soon as you wake eat a healthy breakfast to jump start the end of the fast, and give your body a boost of energy.

#2. Get That Important Vitamin C

Drinking fresh orange or grapefruit juice first thing in the morning is a huge energy pick up. If you don’t have fresh vitamin C, you can buy vitamin C tablets to take every morning. The correlation between fatigue and citrus acid deficiency, has been documented in study after study. Vitamin C also helps you to absorb your breakfast nutrients better. In addition to eating or drinking citrus fruits, smelling them can also stimulate alertness. So grab some lemon, orange or lime fragrant lotion or essential oil, and put it somewhere you will smell it often.

#3. Have a Healthy Protein Rich Breakfast

Eating a proper breakfast has been preached in every health magazine and blog world wide. This is because food gives our body and mind energy. “A protein-packed a.m. meal helps your brain cells function properly”, says Joy Bauer R.D., author of The Joy Fit Club.
Consuming around 30g of protein in the morning will give you energy until the afternoon, and curb your appetite, so you don’t binge eat sugar laden, energy crushing foods. Foods like omelets, eggs, salmon, meats, yogurt, cheese, nuts, and seeds all contain lots of protein.

With these simple 3 ways to be more energetic in the morning, everyday will be a great day! Positive thoughts in the morning also go a long way to bring up our own energy! Remember to do these 3 easy energy inducing tricks to make the most of your day!

16 Mar

Stop Thinking With Half A Brain

Most people primarily use the left hemisphere of their brain which can leave them lacking in creativity, intuition and inspiration.

When the 2 hemispheres of your brain start to work together (as they are designed to) you become more aware, alert, and conscious.

You have a better long term memory, reduced stress and pain, and improved sleep.

You learn better and solve problems more easily.

Research has shown that the most successful and advanced individuals in the world all show a high degree of whole-brain functioning.

Here’s how your brain can work like this too:

It’s very easy. Just listen to some specially enhanced music.

The music is also mixed with frequencies shown in scientific studies to be an essential
requirement for physical and psychological health.

The more you hear this beautiful music, the more the 2 hemispheres of your brain work together…and you can download this music for free

09 Mar

How Do You Define Self Care?

Article by Jodi Chapman

 

“Self Care” is one of those phrases that gets thrown around so much that we can become desensitized to it. We all know that we’re “supposed” to practice self care. And we’ve all heard the oxygen mask example in relation to self care. (How if you’re traveling with a small child and there is a problem with the airplane’s cabin pressure that you’re supposed to put on your oxygen mask first. Because if you aren’t breathing, you aren’t going to be much help to your kids.)

So we know that self care is important. We know that it’s a practice we should get into the habit of. We know that we’ll feel more whole and energized if we do it.

But what does self care look like exactly? Because we’re all so different, your idea of self care is most likely very different than mine.

I’m a huge believer in defining our vision for ourselves and our lives and then moving toward making that vision reality. With that in mind, I would love for all of us to take a few minutes right now and define what self care means to us. I would love for us to create a vision of what our life looks like when we’re taking care of ourselves each day.

I’ll share my vision here, and then I would love for you to share either all or part of your vision in the comments below!

What Self Care Looks Like for Me:

  1. I get plenty of restful sleep.

  2. I make space in my life for simply being.

  3. I honor wherever I am – emotionally, physically, mentally, spiritually.

  4. I do at least one thing every single day that’s just for me.

  5. I get hugs from my sweetie. And I give hugs to him and also to my cats.

  6. I drink a green smoothie each day.

  7. I take my vitamins every day.

  8. On sunny days, I sit outside for a few minutes and soak up the warmth.

  9. I wear comfortable clothes that feel good on my body.

  10. I light a candle each day and pull an Angel card – keeping my connection with the Divine.

  11. I spend time alone each day writing from my soul.

  12. I sing, dance, and laugh.

  13. I set clear boundaries, and I give myself permission to say no.

  14. I play games with my sweetie, especially our nightly round of Backgammon.

  15. I surround myself in a love bubble and make sure those inside are loving and supportive.

  16. I stop when I’m tired.

  17. I honor my need for quiet time and reflection, and I build it into my schedule.

  18. I am conscious of my thoughts and give energy to those that I wish to nourish.

  19. I do what I can and make peace with what I can’t.

  20. I listen to my soul, and I allow it to guide me.

Okay, now it’s your turn! 

What does self care look like for you? 

I would love to read your answer in the comments below.

And now that we have our clear self-care vision, we can begin making this vision reality!

 

 

Jodi Chapman is a bestselling author, an award-winning blogger, and a soulful community builder. She lives her life with love and faith in the driver’s seat, and she hopes to leave a trail of inspiration wherever she goes. She believes that we each have the ability to hear our soul’s whisper and create our best lives. She would love to connect with you!

 

Website      Facebook      Pay-What-You-Want Ecourse       Free Ebook

 

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“Self Care” is one of those phrases that gets thrown around so much that we can become desensitized to it. We all know that we’re “supposed” to practice self care. And we’ve all heard the oxygen mask example in relation to self care. (How if you’re travelling with a small child and there is a problem with the airplane’s cabin pressure that you’re supposed to put on your oxygen mask first. Because if you aren’t breathing, you aren’t going to be much help to your kids.)

So we know that self care is important. We know that it’s a practice we should get into the habit of. We know that we’ll feel more whole and energized if we do it.

But what does self care look like exactly? Because we’re all so different, your idea of self care is most likely very different than mine.

I’m a huge believer in defining our vision for ourselves and our lives and then moving toward making that vision reality. With that in mind, I would love for all of us to take a few minutes right now and define what self care means to us. I would love for us to create a vision of what our life looks like when we’re taking care of ourselves each day.

I’ll share my vision here, and then I would love for you to share either all or part of your vision in the comments below!

What Self Care Looks Like for Me:

  1. I get plenty of restful sleep.
  2. I make space in my life for simply being.
  3. I honor wherever I am – emotionally, physically, mentally, spiritually.
  4. I do at least one thing every single day that’s just for me.
  5. I get hugs from my sweetie. And I give hugs to him and also to my cats.
  6. I drink a green smoothie each day.
  7. I take my vitamins every day.
  8. On sunny days, I sit outside for a few minutes and soak up the warmth.
  9. I wear comfortable clothes that feel good on my body.
  10. I light a candle each day and pull an Angel card – keeping my connection with the Divine.
  11. I spend time alone each day writing from my soul.
  12. I sing, dance, and laugh.
  13. I set clear boundaries, and I give myself permission to say no.
  14. I play games with my sweetie, especially our nightly round of Backgammon.
  15. I surround myself in a love bubble and make sure those inside are loving and supportive.
  16. I stop when I’m tired.
  17. I honor my need for quiet time and reflection, and I build it into my schedule.
  18. I am conscious of my thoughts and give energy to those that I wish to nourish.
  19. I do what I can and make peace with what I can’t.
  20. I listen to my soul, and I allow it to guide me.

 

Okay, now it’s your turn! 

What does self care look like for you? 

I would love to read your answer in the comments below.

And now that we have our clear self-care vision, we can begin making this vision reality!
Read more at http://www.beliefnet.com/columnists/heartofthesoul/2014/02/how-do-you-define-self-care.html#2ssQToSxfo7ILzjf.99

“Self Care” is one of those phrases that gets thrown around so much that we can become desensitized to it. We all know that we’re “supposed” to practice self care. And we’ve all heard the oxygen mask example in relation to self care. (How if you’re travelling with a small child and there is a problem with the airplane’s cabin pressure that you’re supposed to put on your oxygen mask first. Because if you aren’t breathing, you aren’t going to be much help to your kids.)

So we know that self care is important. We know that it’s a practice we should get into the habit of. We know that we’ll feel more whole and energized if we do it.

But what does self care look like exactly? Because we’re all so different, your idea of self care is most likely very different than mine.

I’m a huge believer in defining our vision for ourselves and our lives and then moving toward making that vision reality. With that in mind, I would love for all of us to take a few minutes right now and define what self care means to us. I would love for us to create a vision of what our life looks like when we’re taking care of ourselves each day.

I’ll share my vision here, and then I would love for you to share either all or part of your vision in the comments below!

What Self Care Looks Like for Me:

  1. I get plenty of restful sleep.
  2. I make space in my life for simply being.
  3. I honor wherever I am – emotionally, physically, mentally, spiritually.
  4. I do at least one thing every single day that’s just for me.
  5. I get hugs from my sweetie. And I give hugs to him and also to my cats.
  6. I drink a green smoothie each day.
  7. I take my vitamins every day.
  8. On sunny days, I sit outside for a few minutes and soak up the warmth.
  9. I wear comfortable clothes that feel good on my body.
  10. I light a candle each day and pull an Angel card – keeping my connection with the Divine.
  11. I spend time alone each day writing from my soul.
  12. I sing, dance, and laugh.
  13. I set clear boundaries, and I give myself permission to say no.
  14. I play games with my sweetie, especially our nightly round of Backgammon.
  15. I surround myself in a love bubble and make sure those inside are loving and supportive.
  16. I stop when I’m tired.
  17. I honor my need for quiet time and reflection, and I build it into my schedule.
  18. I am conscious of my thoughts and give energy to those that I wish to nourish.
  19. I do what I can and make peace with what I can’t.
  20. I listen to my soul, and I allow it to guide me.

 

Okay, now it’s your turn! 

What does self care look like for you? 

I would love to read your answer in the comments below.

And now that we have our clear self-care vision, we can begin making this vision reality!
Read more at http://www.beliefnet.com/columnists/heartofthesoul/2014/02/how-do-you-define-self-care.html#2ssQToSxfo7ILzjf.99

“Self Care” is one of those phrases that gets thrown around so much that we can become desensitized to it. We all know that we’re “supposed” to practice self care. And we’ve all heard the oxygen mask example in relation to self care. (How if you’re travelling with a small child and there is a problem with the airplane’s cabin pressure that you’re supposed to put on your oxygen mask first. Because if you aren’t breathing, you aren’t going to be much help to your kids.)

So we know that self care is important. We know that it’s a practice we should get into the habit of. We know that we’ll feel more whole and energized if we do it.

But what does self care look like exactly? Because we’re all so different, your idea of self care is most likely very different than mine.

I’m a huge believer in defining our vision for ourselves and our lives and then moving toward making that vision reality. With that in mind, I would love for all of us to take a few minutes right now and define what self care means to us. I would love for us to create a vision of what our life looks like when we’re taking care of ourselves each day.

I’ll share my vision here, and then I would love for you to share either all or part of your vision in the comments below!

What Self Care Looks Like for Me:

  1. I get plenty of restful sleep.
  2. I make space in my life for simply being.
  3. I honor wherever I am – emotionally, physically, mentally, spiritually.
  4. I do at least one thing every single day that’s just for me.
  5. I get hugs from my sweetie. And I give hugs to him and also to my cats.
  6. I drink a green smoothie each day.
  7. I take my vitamins every day.
  8. On sunny days, I sit outside for a few minutes and soak up the warmth.
  9. I wear comfortable clothes that feel good on my body.
  10. I light a candle each day and pull an Angel card – keeping my connection with the Divine.
  11. I spend time alone each day writing from my soul.
  12. I sing, dance, and laugh.
  13. I set clear boundaries, and I give myself permission to say no.
  14. I play games with my sweetie, especially our nightly round of Backgammon.
  15. I surround myself in a love bubble and make sure those inside are loving and supportive.
  16. I stop when I’m tired.
  17. I honor my need for quiet time and reflection, and I build it into my schedule.
  18. I am conscious of my thoughts and give energy to those that I wish to nourish.
  19. I do what I can and make peace with what I can’t.
  20. I listen to my soul, and I allow it to guide me.

 

Okay, now it’s your turn! 

What does self care look like for you? 

I would love to read your answer in the comments below.

And now that we have our clear self-care vision, we can begin making this vision reality!
Read more at http://www.beliefnet.com/columnists/heartofthesoul/2014/02/how-do-you-define-self-care.html#2ssQToSxfo7ILzjf.99