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Keeping a journal allows you to connect…with yourself. It will help to identify areas in your life that may be on autopilot and give you more clarity. Simply writing for a few minutes each day has been proven to reduce stress, and help you stay focused on your goals. Writing may not be "you" but anything is possible if you work at. Lol, fun fact, I took 11th grade english three times. Yes, three times! I hated writing and I now keep a journal. Do you journal?
This is crazy - the human sneeze can travel at speeds of up to 100 miles per hour or more! Moral of the story, make sure you cover your nose & mouth when you sneeze.
FYI: When you’re checking your food labels for ingredients, it’s equally important to make sure you’re paying attention to a couple of other key things on there! Knowing the serving size, the difference between reduced and low fat, and understanding what zero and “free” means are something you should definitely be aware of. Here’s a great article that breaks all of this down for you:
For those of you working to shed a pound or two, your weight can fluctuate up to 5 pounds a day! This can be because of the foods you eat, salt intake, fluids you drink, and even hormonal changes. So….don’t be married to your scale, but keep pushing!
Up to 80% of us are “chest breathers” and are not getting enough oxygen into our bodies. This causes tension in the neck and shoulders. The good news is, if we consciously bring awareness to our breathing, all of this can be fixed! Here is an easy deep-breathing practice that I’m challenging you to do every day this week! Try this: Sit comfortably, with good posture. Deeply breathe in air through your nose and hold your breath for a few seconds. Exhale through your mouth slowly, pushing out as much air as you can. Continue to breathe in and out like that for a few minutes and try to relax as much as possible. Concentrate of your breathing only. This practice is especially great in the morning to help wake up your body and detox from toxins. (But it’s also good at any time of the day!)
Breathe my good people, breathe! Since it's becoming daily routine to spend more time in traffic than not, make the most of your time. Want an easy way to get your personal development in!? Download an audiobook and listen to it in your car, the options are limitless (audiobooks on finance, marketing, fitness, or whatever your thing is). On short trips, your way to work, or even to a workout, it’s a great way to keep you motivated and keep your goals in the front of your mind. Audible is a great option! Any of you love audiobooks? What are some of your favorites!?
When trying to achieve anything of value you should be aware of how you spend your time. Hours in front of the television and negative situations/people do your time a disservice. Your time should be spent on things that build or better you. View your time as your most valuable asset. Treat your time like a form of intimacy, it's not to be shared with everyone or everything. Once you give it you will never get it back. We all have the same 24 hours, manage it wisely!
Sometimes the thing that you avoid, or are to terrified to do, is the very thing that you need to do in order to change you or your situation.
Trouble sleeping? Part of your nighttime ritual should include shutting down all electronic equipment including your TV at least one hour before going to sleep. The blue and white light from your TV, phones, Kindles, and other devices actually prevents your body from releasing melatonin, which helps you to fall asleep! Be intentional about shutting your screens off at night and see if you can notice the difference in the quality of your sleep. I know, I know "my phone is my alarm!" You may need to get a dedicated alarm clock for that purpose. - choices
“People who exercise as little as 15 minutes a day have a 14% lower mortality risk than people who don’t exercise at all.” Moral of the story? Something is better than nothing! No excuses- get in your workout today…even if it’s just 15 minutes.
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Jason CathcartPersonal Trainer and graduate from the National Personal Training Institute in Santa Monica, California. Archives
January 2018
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