tag:blogger.com,1999:blog-13804820772667995302024-03-12T16:26:24.809-06:00Carol Whitaker Coaching Welcome to my blog. As a Holistic Life Coach I am passionate about inspiring others to step into their power to enable to create their lives intentionally. My blog is full of takeaways to help you live a happier, healthier life. Feel free to contact me if you want one-on-one coaching with me. I'm here for you! XoxCarol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.comBlogger505125tag:blogger.com,1999:blog-1380482077266799530.post-33294648899345879982019-06-14T10:54:00.001-06:002019-06-14T10:54:40.628-06:00Natural Ways to Stay Energized Without Caffeine<div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Guest Post by Stephanie James</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: #0070c0; font-family: "times new roman" , serif; font-size: 24.0pt; line-height: 115%;">Natural Ways to Stay Energized
Without Caffeine <o:p></o:p></span></b></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">With a societal sleep deprivation
crisis, fueled by pressures to achieve, without slowing down, it’s easy to
become reliant on caffeine for energy. This desire for an instantly gratifying
boost of energy comes with a price, however – the crash. <o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">You see, grabbing a double espresso or
an energy drink to keep you energized might seem like an ideal solution, but it
can really make your body’s systems go haywire. What’s happening when you jolt
yourself with caffeine only to come down quickly an hour or so later is that
your body is trying to maintain homeostasis, but to no avail because you’re
relying on a short-term fix. <o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">The truth is that real, long-term
energy comes from real, long-term solutions. When energy is thought of as
something you can drink in a cup or a can, the concept of making lifestyle
changes that keep your energy supplies up tends to be thrown to the wind. With
that in mind, let’s look at some all-natural ways to stay energized without caffeine,
which you can incorporate into your daily life for a real, long-term energy
transformation</span><span lang="EN" style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;">.</span><span style="font-family: "calibri" , sans-serif;"> </span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 16pt; line-height: 115%;"><span style="color: #0b5394;">Start
Your Day Off Right</span></span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 16.0pt; line-height: 115%;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Movement: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">How you start your day is how you live
your day – that’s <u><span style="color: #1155cc;"><a href="https://www.huffpost.com/entry/the-power-of-momentum_n_10571454"><span style="color: #1155cc;">the power of momentum</span></a></span></u>.<b style="mso-bidi-font-weight: normal;"> </b>Our bodies thrive on consistency and
adjust very well to healthy routines. Regular exercise is one of the most
effective ways to maintain a consistently high energy level and making it your
first priority of the day is even better. If you’re preparing your brain and
body for action by supplying them with <u><span style="color: #1155cc;"><a href="https://www.medicalnewstoday.com/articles/320839.php"><span style="color: #1155cc;">endorphins</span></a></span></u>, they will respond
accordingly by craving healthy food and aiming to keep the momentum going.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Take a Cold Shower<a href="https://www.blogger.com/null" name="_gjdgxs"></a>: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">When you have a
commitment you really need to meet and you just don’t feel like you have the
energy reserves, jump in a cold shower. Even if it’s just for 20 seconds, it
will wake you up, and help you feel refreshed. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Don’t Skip Breakfast: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Eating a <u><span style="color: #1155cc;"><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294"><span style="color: #1155cc;">healthy breakfast</span></a></span></u> packed with
protein, fiber, and healthy carbs is another way to get your brain and body
moving in the morning. And when you give your energy-loving body healthy fuel,
that’s what it will crave for the rest of the day. Eating a good breakfast
every morning will help you avoid cravings for sugary or fatty foods simply
because your body has already had a dose of “the good stuff” and doesn’t want
to ruin the fun with a greasy cheeseburger.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<span lang="EN" style="font-family: "calibri" , sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span><b><span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: large;">Diet</span></span></b></div>
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<b><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt;">Eat Balanced & Healthy Meals: </span></b><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt;">Eating healthy meals, especially
breakfast, and eating regular snacks during the day keeps your blood sugar
count normal, helping with energy. Foods with a low sugar index are absorbed
more slowly and don’t cause an energy drop. Additionally, a mix of protein and
fats, with carbs, helps you to not burn energy too fast. A sugar low due to
quick energy burn, caused by sugary foods, leads to mental fogginess and lethargic
feelings. Don’t be tempted by a sugar high, like eating a muffin or drinking
too much caffeine, because that will send you crashing! </span><span style="font-family: "bookman old style" , serif; font-size: 14.0pt;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Stockpile Healthy Snacks: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Another way to
avoid reaching for caffeinated beverages is to consistently feed your body
healthy, mini-meals throughout the day. Have fresh vegetables and fruits sliced
and ready to go, as well as nuts and whole grain snacks. It’s when you allow
yourself to get too hungry that you resort to quick fixes like fast food or a
candy bar. It’s best to think of your meals as providing ongoing energy as
opposed to a surge. Reading up on <u><span style="color: #1155cc;"><a href="https://www.sunfood.com/blog/newsletters/8-best-superfoods-to-boost-your-mood-energy-levels/"><span style="color: #1155cc;">superfoods</span></a></span></u> that really pack a natural
energy punch can help here, too.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Avoid Sugar: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Sugar is similar to caffeine in that
it gives you a burst of energy followed by a crash. Replace sugary foods with
fresh fruit and consider using <u><span style="color: #1155cc;"><a href="https://www.livescience.com/39601-stevia-facts-safety.html"><span style="color: #1155cc;">stevia</span></a></span></u> as a sweetener when you have
a sweet tooth. Stevia doesn’t spike your blood sugar the way table sugar and
most artificial sweeteners do. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Stay Hydrated: </span></b><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Did you
know that fatigue can be a sign of dehydration? In addition to fatigue,
dehydration also causes confusion and even fainting. Dehydration causes a
reduction in blood volume, which causes less blood flow and nutrients to the
brain. Consuming six to eight glasses is typically recommended daily, yet often
it is said that the amount of water you should consume depends on your body
weight. Food high in water content like fruit and vegetables help too.</span><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"> </span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Keep pure water
and other <u><span style="color: #1155cc;"><a href="https://www.thedailymeal.com/healthy-eating/9-hydrating-drinks-are-healthier-water-slideshow"><span style="color: #1155cc;">hydrating beverages</span></a></span></u> handy, along
with your nutritious snacks, as your go-to instead of coffee or an energy
drink. <o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Adults should be drinking between 30 and 50 ounces of water a day.
If that number surprises you, you’re not alone – many people don’t know how
much they should be drinking. Make it a point to push the hydration.<span style="mso-spacerun: yes;"> </span></span><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Chia Seeds: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">This is a superfood packed with
protein, healthy fat, and fiber that can be added to your morning cereal,
smoothie, or yogurt. Chia seeds also have a high concentration of antioxidants,
nutrients, and Omega-3 fatty acids (even more than salmon, gram for gram).<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Raw Cacao: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Eating or drinking raw cacao is not
technically like drinking coffee. Instead, it contains <u><span style="color: #1155cc;"><a href="https://www.neurohacker.com/phenylethylamine"><span style="color: #1155cc;">phenylethylamine</span></a></span></u> (PEA), which may
increase energy levels depending on your body’s responsiveness.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Supplement with Magnesium: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Magnesium helps
your body to convert glucose to energy. You can take a supplement, add <u><span style="color: #1155cc;"><a href="https://www.healthline.com/nutrition/10-foods-high-in-magnesium"><span style="color: #1155cc;">magnesium-rich foods</span></a></span></u> to your diet,
or both.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Herbs: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Get ready for some big words. Throw
these herbs into your diet and see what happens: Rhodiola, Ginseng, and Ashwagandha
are all good for energy and focus. They can help you boost your energy levels
sustainably and give you a bit of an extra edge with which to get through the
day.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 16pt; line-height: 115%;"><span style="color: #0b5394;">Exercise</span><span style="color: #0070c0;"><o:p></o:p></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Boost Your
Energy:</span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"> Fatigue is one of the most common complaints doctors hear from
patients – and usually their first suggestion to remedy this is to exercise.
While you may be caught in a cycle where you’re sitting on the couch and “too
tired to exercise” you may be surprised with how much exercising actually
boosts your energy levels. <o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">And while some energy comes from your diet and ability to sleep
each night, another source of energy has to do with your body’s ability to
produce energy – which is affected by your daily movement and activity.
Furthermore, </span><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">when
we exercise, our brain releases two chemicals – endorphins and a protein known
as Brain Derived Neurotrophic Factor (</span><u><span style="color: blue; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><a href="https://www.ohsu.edu/xd/education/schools/school-of-dentistry/about/academic-departments/integrative-biosciences/balkowiec.cfm">BDNF</a></span></u><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">).
Endorphins minimize discomfort and BDNF protects and restores memory neurons.
What’s more, Penn State University recently found that exercising for just 20
minutes each morning was the optimal time for exercising to improve your mood
and energy levels.</span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">If you’re less than thrilled about the idea of hitting the gym
every day, or simply do not have the time, start by taking a 20 minute walk
around your building during your lunch break, or beginning your day with a <span class="MsoHyperlink"><a href="https://www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/">quick
yoga exercise</a></span>, you might just be shocked by the difference it can
make in your energy levels.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 16pt; line-height: 115%;"><span style="color: #0b5394;">Be
Mindful<o:p></o:p></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Journal: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Sometimes the “to-do’s” floating
around in your head can cause so much mental clutter that all of your energy
completely dissipates. This is also true of things that are worrying you and
the ruminating thoughts that go along with them. Writing down your loose ends
and thoughts can help you better organize them and free up your mind to
effectively take on the tasks at hand. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Practice
Meditation: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Due to the various stimuli we encounter on a daily basis, our
bodies unnecessarily trigger our flight-or-flight response, which releases
harmful chemical like the stress hormone “cortisol.” If you’re looking to
maintain a natural and <span class="MsoHyperlink"><a href="https://eocinstitute.org/meditation/meditation-for-increased-energy-how-why-it-works/">stable
energy supply</a></span>, the less cortisol you produce, the better. </span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Meditation
is one way to reduce this stress hormone. In a study done by Rutgers
University, they found that meditation reduced the amount of cortisol produced
in the body by 50% allowing for test subjects to have more stable and lasting
energy. You don’t have to be an expert to practice successful meditation. Now
there are even phone apps that you can download that will help guide you
through the meditation process. <o:p></o:p></span></div>
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<b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Go Outside: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">You might be
surprised with how even small amounts of outdoor exposure and sunlight can lead
to increased energy levels. If weather permits, try to spend 30 minutes a day
in natural sunlight and see what happens to your daily alertness and awareness.
Natural sunlight impacts your circadian rhythm as well, which helps to
reinforce a healthy sleep-wake cycle. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">In addition, </span><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">walking in
natural settings, sitting and watching trees, the ocean or even ducks on a pond
are all proven ways for calming an anxious and reducing stress, and in turn
helps us maintain energy levels. Combining natural settings with exercise is
even better – you’ll get the BDNF and endorphin boost at the same time. If
that’s just not possible, </span><u><span style="color: blue; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><a href="https://www.acs.org/content/acs/en/pressroom/newsreleases/2010/april/in-the-green-of-health-just-five-minutes-of-green-exercise-optimal-for-good-mental-health.html">a
five minute walk</a></span></u><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"> in the park has been shown to have a positive effect
on self-esteem, mood, and energy. </span><b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 16pt; line-height: 115%;"><span style="color: #0b5394;">Rest</span><span style="color: #0070c0;"><o:p></o:p></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Nap: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Sometimes a quick power nap is needed to
recharge. If for some reason you’re not feeling 100% and you have a little
chunk of time, by all means take a snooze. In order to avoid throwing your
circadian rhythm off kilter, however, <span class="MsoHyperlink"><a href="https://www.mattressadvisor.com/nappuccinos/">limit your nap time</a></span>
to no more than 30 minutes.<o:p></o:p></span></div>
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<b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Avoid Blue Light
Before Bed: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">If you wake up feeling groggy or tired, or even have trouble
staying asleep at night, consider eliminating exposure to blue light before
bed. Blue light stimulates your brain to the point where it believes it’s time
to be awake and active, not resting and asleep. Dimming your </span><span style="color: black; font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">lights can
bring upon sleepiness and accelerate tiredness, and result in better, quality
sleep. Brightening lights can ease fatigue and increase alertness, so while
this may be a useful tactic during the day, make sure you are properly
preparing your brain for sleep each night by avoiding TV, computers, and phone
screens. <o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><o:p> </o:p></span><b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><o:p> </o:p></span></b></div>
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<b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Avoid Alcohol: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">If you have trouble sleeping at night, stay away from alcohol.
While many people believe that alcohol helps you sleep, it actual negatively
impacts your sleep quality and ability to have a proper, deep REM cycle, and in
turn have you waking up feeling groggy and the opposite of well-rested. Boozing
before bed not only affects your sleep cycles, but can impact the amount of
times you wake up to use the restroom, can increase snoring, may promote sleep
walking, and cause night sweats – all things that make you feel less rested
when you wake up the next day. <o:p></o:p></span></div>
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<b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Quality Sleep: </span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Developing
healthy sleep habits, or sleep hygiene, will work wonders for your energy
levels throughout the day. Part of prioritizing sleep is establishing your
sleep and wake times, as are eating healthy foods throughout the day. However,
there are several other ways to prioritize getting <u><span style="color: #1155cc;"><a href="https://www.sleepfoundation.org/articles/what-happens-when-you-sleep"><span style="color: #1155cc;">restorative sleep</span></a></span></u> every night.
Developing a wind-down routine<b style="mso-bidi-font-weight: normal;"> </b>that
you engage in every evening for about 30 minutes before bedtime, for example,
will indicate to your body that it’s time to relax and prepare for sleep. This
can include reading, journaling, a warm bath, meditation, or stretching.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Creating a bedroom environment that is
conducive to sleep is also important for both shortening sleep onset as well as
the quality and duration of your sleep. Always keep your room decluttered and
avoid having a computer or television there. Make sure that you have the <u><span style="color: #1155cc;"><a href="https://www.mattressadvisor.com/mattress-finder-quiz/"><span style="color: #1155cc;">best mattress</span></a></span></u> for your needs – one
that supports you well and hasn’t overstayed its welcome. And consider using a
color scheme of soothing, earthy tones. In addition, try to utilize
aromatherapy for relaxation with an essential oil diffuser.</span></div>
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<span style="color: #0b5394; font-family: "bookman old style" , serif; font-size: x-large;"><b>Transition</b></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;"><o:p><span style="color: #0b5394; font-size: large;"><b> </b></span></o:p></span><span style="font-family: "bookman old style" , serif; font-size: large;"> </span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Try a few of the tips listed above to
increase your energy naturally. It’s best to ease into this transition, and
don’t expect full results to happen overnight. If you’re finding that swapping
out some caffeine dependent daily habits with healthier ones are not doing the
trick, don’t give up! It may take time for your body to adjust.<o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">If needed, seek advice from a
professional who can tailor a daily routine specifically for your body’s needs
to aid you in achieving proper energy levels to keep you going strong. <b><o:p></o:p></b></span></div>
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<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-66456405007131104592019-06-13T20:12:00.003-06:002019-06-13T20:12:52.304-06:00How to Create a Home Gym on a Budget<br />
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<a href="https://1.bp.blogspot.com/-1tt1SzQSl_I/XQMBzPDyKnI/AAAAAAAAIPg/O7nQe3nsKysJQ_t_zkqpKxtqPsMLJRvmwCLcBGAs/s1600/rogue-dumbbells-h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1008" data-original-width="1600" height="402" src="https://1.bp.blogspot.com/-1tt1SzQSl_I/XQMBzPDyKnI/AAAAAAAAIPg/O7nQe3nsKysJQ_t_zkqpKxtqPsMLJRvmwCLcBGAs/s640/rogue-dumbbells-h.jpg" width="640" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0; font-family: "Bookman Old Style",serif; font-size: 18.0pt; line-height: 107%;">HOW TO CREATE A HOME GYM <o:p></o:p></span></b></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">There's nothing more empowering than feeling and
looking your best. Having a lean physique is not only attractive but it's
uplifting to the body, mind, and spirit. You can do so much more when you're
strong, thin, and in shape. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">The only way to achieve a fit physique is to
thoroughly commit to living a LivFit Lifestyle. Exercising 4 to 6 days a week
is essential to enable you to accomplish your fitness goals and dreams. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">By doing cardio, weight lifting, and eating a clean
diet you can transform your physique. Anyone can achieve their fitness goals
and dreams if they simply commit to doing so – including you!<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0; font-family: "Bookman Old Style",serif; font-size: 14.0pt; line-height: 107%;">Equipment Needed<o:p></o:p></span></b></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">I love working out in my home gym. It doesn’t take
much equipment to have a home gym. I’ve been doing 9P0X for years. You can
follow apps for your workout routines or do the weight lifting routines I send
in your Monday emails. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">To create a home gym, all you need to do is to
choose a room in your home. I personally prefer having gyms in basement rooms
(if available). It doesn’t have to be a large space just enough for dumbbells,
a bench, a mat to work out on and a full-length mirror, and cardio equipment and a weight lifting cage machine if you have room and a budget for it. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">I obtained my fitness dreams by working out in my
home gym using dumbbells, a cage, and a weight lifting bench. I haven't stepped
foot inside a public gym since I got married over 27 years ago. You don't need
fancy equipment to transform your physique, all you need are:<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;">
</span>Challenging dumbbells (pairs of 10 to 20 lbs.)<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>A
full-length mirror <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>An
incline bench<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>A cardio
machine such as a stationary bike or elliptical <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>A high
impact flooring mat (like this one – https://bitly.com/#)<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>A weight
lifting cage machine (optional)<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">•<span style="mso-spacerun: yes;"> </span>If
needed, put up proper weightlifting techniques to be able to refer to<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Proper form is a must when weight lifting. Study
correct forms and always work out in front of a full-length mirror so you can
ensure you are practicing good form – and to be able to focus on your muscles
being worked. Be sure to focus on the muscles you are working and look for
progress as you do, this will literally aid in sculpting your physique faster. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Here’s a short video showing my home gym: <a href="https://www.youtube.com/watch?v=MuljtHTUkaY">https://www.youtube.com/watch?v=MuljtHTUkaY</a>
<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0; font-family: "Bookman Old Style",serif; font-size: 14.0pt; line-height: 107%;">Remember to Warm Up!<o:p></o:p></span></b></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">To avoid injury, always warm up and stretch for the
first five minutes prior to lifting weights. End with three to five minutes of
stretching at the end of your workout. For example, start off by doing jumping
jacks or jogging in place and then do stretch your muscles slowly and hold each
stretch for a few seconds (don’t bounce). End each work out with deep breathing
as you stretch out the muscles you worked. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Always compliment yourself for a job well done! Take
time to feel the pride and satisfaction of following through with honoring your
goals. This is highly impactful for creating a healthy, motivated LivFit
mindset.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0; font-family: "Bookman Old Style",serif; font-size: 14.0pt; line-height: 107%;">Have Fun!<o:p></o:p></span></b></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Training is highly rewarding on so many levels,
especially in a home gym. Not only does it make it easier to work out on a
regular basis in the comforts of your home, but you can train alone without
interruptions. It’s also more productive to exercise without any disruptions.
Have fun training, play upbeat music to keep you pumped and excited to work
out. Make working out enjoyable! <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Always do your best to have a positive attitude
about exercising regularly. Love your new transformational journey and be
grateful for your awesome body! The more you love and respect your body the
sooner it will take the shape you desire as you embrace your LivFit Lifestyle. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #7030a0; font-family: "Bookman Old Style",serif; font-size: 14.0pt; line-height: 107%;">Seek for Progress, not Perfection<o:p></o:p></span></b></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Focus on your progress and it will empower you to
stay on track and move forward with joy in your pursuit to improve your health
and wellness. Enjoy your journey each step of the way. <o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">Be proud of yourself when you exercise and on the
days you don’t, be mindful of how amazing your body is and all it does for you
each day. Your body is a temple for your spirit. Always honor and respect it
with loving self-talk and adoration.<o:p></o:p></span></div>
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<span style="font-family: "Bookman Old Style",serif; font-size: 12.0pt; line-height: 107%;">By having a home gym you’ll be more likely to work
out more often and enjoy the benefits of doing so!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-71541509503254707322019-03-05T15:46:00.000-07:002019-03-05T15:51:49.711-07:006 Steps to Take Your Mind and Body to a State of High Performance<h1 align="center" style="text-align: center;">
<a href="https://3.bp.blogspot.com/-7Zg8X6ktkxI/XH77HyOpqxI/AAAAAAAAIMk/l1DYLfS3-3Up8bpeMSJAPapflYJ1hNOWgCLcBGAs/s1600/girl-jogging-1100x733.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="733" data-original-width="1100" height="426" src="https://3.bp.blogspot.com/-7Zg8X6ktkxI/XH77HyOpqxI/AAAAAAAAIMk/l1DYLfS3-3Up8bpeMSJAPapflYJ1hNOWgCLcBGAs/s640/girl-jogging-1100x733.jpg" width="640" /></a></h1>
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<span style="color: #666666; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><a href="https://www.blogger.com/null" name="_za4mzmjddaft"></a><span lang="EN" style="font-family: "bookman old style" , serif;">6 Steps to Take Your Mind and Body to a
State of High Performance</span></span></h1>
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">In this highly competitive world, it is
imperative for every success-oriented individual to be constantly mindful of
his or her performance. Big companies even have performance management
departments that keep score of employee productivity because <u><span style="color: #1155cc;"><a href="https://www.forbes.com/sites/rebeccabagley/2013/03/18/innovate-grow-succeed/#325c3e3d35b9"><span style="color: #1155cc;">high performance is key to meeting the organization’s
strategic objectives.</span></a></span></u><o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">That being said, it is worth noting that it is
not just a person’s skills or talents that contribute to high performance. <b style="mso-bidi-font-weight: normal;">Consistency is a crucial variable as well</b>.
<o:p></o:p></span></div>
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<a name='more'></a><span style="font-family: "bookman old style", serif;">To develop consistency, creating a routine of
solid practices is a must. There are different kinds of efforts you should
exert regularly to support whatever skills and talents you may have so you
yield high-quality output most of the time, if not all the time.</span><br />
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">To help you with this, here are six steps you can
integrate into your routine:</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_3itkertcphha"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
1: Feed your body what is good<o:p></o:p></span></h2>
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">A lot of success-chasing people forget the
importance of proper nutrition in working toward their goals. Many do not sit
down for a healthy breakfast and simply run on sugar-laden coffee and energy
drinks.<o:p></o:p></span></div>
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<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Sweet coffee and so-called “power beverages” may
supply you with energy but, oftentimes, their impact is not long-lasting and
they can even come with negative side effects. <o:p></o:p></span></div>
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<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">The brain needs a healthy balance of nutrients to
work well, especially in processing information. Not only that, the body’s
immune system remains<b style="mso-bidi-font-weight: normal;"> strong and
resistant to diseases when it is thoroughly nourished</b>.<b style="mso-bidi-font-weight: normal;"> <o:p></o:p></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">If, however, time works against you most of the
time and you simply cannot sit down for proper meals, choose the healthiest
option for what you can actually consume. Say, for coffee, how about switching
your regular cup of Joe for Bulletproof Coffee, which is a high-performance
drink? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Bulletproof Coffee is known for suppressing
hunger because it uses Brain Octane Oil to control hunger hormones,
long-lasting energy because of the saturated fats in the butter, and mental
clarity because BOO converts into ketones, which the brain uses better than
carbs and sugar to keep you alert.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_7uri8dadus6"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
2: Get enough sleep<o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">You can <b style="mso-bidi-font-weight: normal;">boost
your mental clarity and energy</b> by getting sufficient sleep regularly. The
smart way to get in the zzzs is by managing your time wisely. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">As much as possible, accomplish everything you
need to for work and your family early so you can tuck in at an ideal time. Do
away with time-eaters such as the Internet and watching TV.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Invest in quality sleep, too, because what’s more
important with sleep is to feel properly rested come the following day. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">You may want to scent up your room with lavender
and perhaps drink chamomile tea to help you relax or wind down before bedtime.
Perhaps, consider lights that turn on and off with a clap to make sleeping more
convenient. This way, when you already feel drowsy with sleep, you no longer
have to get up to turn off the lights.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_tfezgxb9e73s"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
3: Include exercise in your daily routine</span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Find the time for a physical workout every day.
This will improve the condition of your body, increase your confidence, and
also keep your mind alert and awake. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">To perform well in your job and life, exercise
can definitely contribute a lot. You can avoid getting sick, which, of course,
reduces productivity. Exercises also prime your body for the new demands for
your time and energy. They can increase the range or variety of your movements,
as well as enhance your stamina.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Some exercises recommended for busy and high
performing individuals are walking, hiking, yoga, spinning, and boxing. These
are perfect for <b style="mso-bidi-font-weight: normal;">protecting heart health
and managing stress</b>.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_r8e6v4titfx3"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
4: Journal</span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Journaling is a wonderful<b style="mso-bidi-font-weight: normal;"> stress reliever.</b> It is a creative outlet which also has
therapeutic effects. Unloading your thoughts or concerns on paper will allow
you to evaluate your situation and behavioral patterns more effectively. This
can change your perspective of things and help you find solutions to create a
better life.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_mcwwniulf42e"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
5: Start taking supplements</span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Again, the hectic life of a high-performer can
take its toll on health. Therefore, setting up defenses is not only meant to
ensure competitive advantage but also an absolute necessity. Apart from eating
nutritious food, taking supplements can also help.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Supplements can <b style="mso-bidi-font-weight: normal;">make up for the nutrient imbalances</b> that often happen when you eat
out most of the time, or when you cannot eat at the right time. However, be
sure that you are taking the right supplements for you, and can support your
activities. As always, seek your doctor’s advice to know what nutrients you
truly need to stay fit and healthy.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">To take your brain to a higher state of
performance, look for brain boosters. Ginkgo biloba, studies reveal, can
enhance cognition. Forskolin and artichoke extract, on the other hand, can
improve memory, learning, and concentration. There are still others to
consider, and it will not hurt to give them a try.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_airs95dlbthl"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Step
6: Find opportunities for learning</span><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Remember, no matter how talented and smart you
are, there are always ways for you to become a better version of yourself. <b style="mso-bidi-font-weight: normal;">Continue to grow your skills</b>. Learn how
you can become a better leader and public speaker. These will serve you well in
any organization you become a part of.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Also, sign up for classes that will not only
teach you something new but also bring you joy. Finding time for enjoyable
hobbies will benefit your entire wellbeing. In fact, persistent learners always
say that hobbies provide a sense of certainty about the future because wherever
life takes you, you can always turn to your hobbies to provide you that feeling
of continuity and security.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">Most importantly, <b style="mso-bidi-font-weight: normal;">having more skills definitely up your value as a person</b>. When other
people see the versatility and flexibility you have, they will not think twice
about entrusting important tasks to you. They believe you are a “can-do” person
because of your skills and personal culture of learning.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<h2>
<a href="https://www.blogger.com/null" name="_7t7fohgle6uk"></a><span lang="EN" style="font-family: "bookman old style" , serif;">Give
yourself a boost<o:p></o:p></span></h2>
<div class="MsoNormal">
<span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">These are all deliberate efforts to become the
best version of yourself in everything you do. So, build a routine that
includes all these steps, and become optimally productive and successful in all
of your life pursuits.</span><span style="font-family: "bookman old style" , serif;"> </span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">AUTHOR BIO</span></b><span lang="EN" style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><br />
Dave Asprey is the creator of the widely popular <u><span style="color: #1155cc;"><a href="https://www.bulletproof.com/coffee"><span style="color: #1155cc;">Bulletproof
Coffee,</span></a></span></u> host of the #1 health podcast, Bulletproof Radio,
and author of the New York Times bestselling book, "The Bulletproof
Diet." Through his work, the Silicon Valley investor and technology
entrepreneur provides information, techniques and keys to taking control of and
improving your biochemistry, your body and your mind so they work in unison,
helping you execute at levels far beyond what you'd expect, without burning
out, getting sick, or allowing stress to control your decisions.</span></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-89239198213488191702019-02-07T15:58:00.000-07:002019-02-07T16:03:20.856-07:007 Natural Remedies for Better Sleep <div class="MsoNormal" style="text-align: center;">
<a href="https://1.bp.blogspot.com/-FsYEp9t7tCQ/XFy24HL7fQI/AAAAAAAAIMA/DrENXHDQpKUzqXnYjT_Kjcaqctv6W-4zgCLcBGAs/s1600/nicole-honeywill-1227734-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://1.bp.blogspot.com/-FsYEp9t7tCQ/XFy24HL7fQI/AAAAAAAAIMA/DrENXHDQpKUzqXnYjT_Kjcaqctv6W-4zgCLcBGAs/s640/nicole-honeywill-1227734-unsplash.jpg" width="640" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: #0b5394; font-family: "times new roman" , serif; font-size: x-large; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">7 Natural Remedies for Better Sleep</span></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: large;"><br /></span></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="font-size: large;">by Kay Carter</span></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN" style="font-family: "bookman old style" , serif; font-size: large; line-height: 115%;">According to the
<u><span style="color: #1155cc;"><a href="https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html"><span style="color: #1155cc;">CDC</span></a></span></u>, more than a third of American
adults are not getting enough sleep on a regular basis. This lack of sleep
(less than seven hours per day) is associated with an increased risk of
developing chronic conditions such as obesity, diabetes, high blood pressure, heart
disease, stroke, and frequent mental distress. Here are seven natural remedies
that can help you get better sleep.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: x-large;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">1.
Having a consistent bedtime routine</span><span style="font-size: large;"><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><span lang="EN" style="background: white; color: #222222; font-family: "bookman old style" , serif; line-height: 115%;">To prepare your mind for sleep, develop a
consistent routine that starts about an hour before your designated bedtime.
This routine can include dimming the lights in your bedroom, soaking in a warm
bath, lowering the bedroom temperature, and sitting down with your favorite
book. Whatever your routine, make sure you follow it every night to get into a
consistent habit of preparing for bed.</span><span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: left;">
</div>
<span style="font-size: x-large;"><span style="font-size: medium;"></span></span><br />
<a name='more'></a><br />
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">2.
Aromatherapy</span><span style="font-size: large;"><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><span lang="EN" style="background: white; color: #222222; font-family: "bookman old style" , serif; line-height: 115%;">Aromatherapy is a holistic healing
treatment that uses essential oils to boost one’s mood, promote relaxation, and
improve overall health. Some people use aromatherapy as a way to relax and
prepare for bedtime. </span><u><span lang="EN" style="background: white; color: #1155cc; font-family: "bookman old style" , serif; line-height: 115%;"><a href="https://thesleepdoctor.com/2018/06/12/7-essential-oils-for-relaxation-and-better-sleep/"><span style="color: #1155cc;">Several essential oils</span></a></span></u><span lang="EN" style="background: white; color: #222222; font-family: "bookman old style" , serif; line-height: 115%;"> like lavender, vanilla, and jasmine are most effective in
helping people fall asleep.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-o4KFHeXskkk/XFy3L4hhItI/AAAAAAAAIMM/HXzPefgBMSMsWGEaQlueDbBaFtEaQGqMwCLcBGAs/s1600/rawpixel-771284-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://4.bp.blogspot.com/-o4KFHeXskkk/XFy3L4hhItI/AAAAAAAAIMM/HXzPefgBMSMsWGEaQlueDbBaFtEaQGqMwCLcBGAs/s640/rawpixel-771284-unsplash.jpg" width="640" /></span></a></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN" style="background: white; color: #222222; font-family: "times new roman" , serif; font-size: large; line-height: 115%;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">3.
Daily exercise</span><span style="font-size: large;"><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN" style="font-family: "bookman old style" , serif; font-size: large; line-height: 115%;">Being physically
active during the week can help you fall asleep more easily at night.
Incorporate an evening walk after work or schedule a yoga workout in the
morning. If you need external stimuli to help motivate you to work out, sign up
for a Pilates or cycling class or have a friend be your workout buddy.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: x-large;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<b><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">4.
A balanced diet</span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN" style="font-family: "bookman old style" , serif; font-size: large; line-height: 115%;">The foods we
consume can have an impact on our sleep. For example, <span style="background: white; color: #222222;">turkey, cheese, and almonds contain
Tryptophan, an essential amino acid that helps with sleep. Having a </span><u><span style="background: white; color: #1155cc;"><a href="https://www.healthline.com/nutrition/ways-to-fall-asleep#section8"><span style="color: #1155cc;">diet low in carbs</span></a></span></u><span style="background: white; color: #222222;"> and high in protein
can also ensure a more restful sleep. </span>Limit your intake of caffeine,
alcohol, and nicotine and try to avoid caffeine after certain times in the
afternoon as it will impact your ability to fall asleep. You may also want to
avoid sugar as it causes uneven blood sugar levels and results in restless
sleep.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">5.
Creating a peaceful sleep environment</span><span style="font-size: large;"><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN" style="font-family: "bookman old style" , serif; font-size: large; line-height: 115%;">Having an
abundance of distractions in your bedroom can lead to interrupted sleep cycles
and poor sleep hygiene. Remove any clutter that’s causing you stress—this could
be the stack of bills that are sitting on your desk waiting to be paid or the
pile of clothes you have strewn across the floor. After removing the clutter,
see if you can remove other distractions that involve noise and light. If you
have a faulty appliance that constantly makes noise, <u><span style="color: #1155cc;"><a href="https://housemethod.com/reviews/best-home-warranty/"><span style="color: #1155cc;">make the necessary repairs</span></a></span></u> to
ensure a more restful sleep. If you have lights that are too bright or flash
constantly, swap them out for dimmer lights.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<b><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">6.
Limiting technology use before bed</span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;">According to <u><span style="color: #1155cc;"><a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side"><span style="color: #1155cc;">Harvard Medical School</span></a></span></u>, blue light
wavelengths produced by electronics and overhead lights boost attention,
reaction times, and mood. While this is great for the daytime, it can be an
issue at night when the body is attempting to fall asleep (exposure to blue
light suppresses the production of melatonin). Remove all electronic devices
such as TVs, computers, smartphones, and tablets from the bedroom to remove the
temptation to scroll mindlessly late into the evening.</span><span lang="EN" style="color: #5b5b5b; font-family: "bookman old style" , serif; line-height: 115%;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-family: "times new roman" , serif; line-height: 115%;"><span style="color: #0b5394; font-size: x-large;">7.
Drinking a cup of tea</span><span style="font-size: large;"><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-size: large;"><span lang="EN" style="background: white; color: #222222; font-family: "bookman old style" , serif; line-height: 115%;">There are several herbal tea options
available that can enable sleep: these include Chamomile, Lavender, Melatonin,
Kava, Passion Flower, and more. Since certain herbs can have effects on the
body, be sure to check with your doctor before consuming herbal remedies.</span><span lang="EN" style="font-family: "bookman old style" , serif; line-height: 115%;"><o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-27516384156537595382019-01-16T11:49:00.000-07:002019-01-16T11:55:09.983-07:00 How to Meditate to Quiet Your Mind<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-AixQKkJUr9M/XD96MBKd_kI/AAAAAAAAILw/82fLPLF_LkQgByPNg-IzrBSKJZnbvm9egCLcBGAs/s1600/meditation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="1024" height="320" src="https://4.bp.blogspot.com/-AixQKkJUr9M/XD96MBKd_kI/AAAAAAAAILw/82fLPLF_LkQgByPNg-IzrBSKJZnbvm9egCLcBGAs/s640/meditation.jpg" width="640" /></a></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #674ea7;"><br /></span></div>
<div class="MsoNormal">
<b><span style="color: #674ea7; font-family: "baskerville old face" , serif; font-size: 26.0pt;">How to Meditate to
Quiet Your Mind</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif;">If you
have constant chatter in your mind it is virtually impossible to hear divine
revelation and intuition. By quieting your mind, you will be able to receive
and better understand inspiration. And, you will have more harmony, joy,
and love in your heart and soul. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: "bookman old style" , serif;">Meditation
is a powerful tool to quiet the mind and balance your body, mind, and spirit.
It’s simple to do and is highly rewarding. It's a mental exercise that will help you to lose weight, be less stressed, have more self confidence, be happier, be compassionate, be forgiving, attract abundance, and be healthier. <o:p></o:p></span></div>
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<a name='more'></a><span style="font-family: "bookman old style" , serif;">If you truly want to improve your quality of life, then take time each day to meditate to ponder on that which your heart desires. </span><br />
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<span style="font-family: "bookman old style" , serif;">It
only takes a few minutes (if you’re short on time), but it’s best to do so for 10
to 30 minutes. The ultimate goal is to be one with your higher self and connect
with heavenly powers of pure energy and light. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Mediation is a pathway to connect with your higher self. The more
in tune you are with your inner self, the easier it is to release and let go<span style="color: #1f497d;"> of</span> anything that burdens you. It's a healing method to clear limiting thoughts and beliefs to make way for truth, light, and peace. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">We
create our lives with our thoughts, feelings, and emotions. When you have
scattered thoughts and feel uneasy, it makes life more difficult. Thankfully, you can become more peaceful within by meditating often, which brings about a
happy, fulfilling way of life. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "baskerville old face" , serif; font-size: 20.0pt;"><span style="color: #674ea7;">Mind of Its Own</span><span style="color: #2e75b6;"><o:p></o:p></span></span></b></div>
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<span style="font-family: "bookman old style" , serif;">You may
find it difficult to quiet your mind when you begin meditating, not to worry, that’s
very normal. Naturally, the mind does not like to be quiet or still. It
expresses if it should stop thinking the world may stop, that’s obviously is
not the case<span style="color: #1f497d;">. </span><span style="color: #1f497d;">H</span>owever, the mind seems to have
a mind of its own, which requires constant supervision and conditioning. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">The mind
likes to stay busy and when left unattended it can cause confusion and upset within.
That’s why it’s important to <i>become the master of your mind</i>. Being in
control of your thoughts will allow your spirit’s energy to emerge brightly,
which help you to have control over your mind.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">An untamed
mind can cause a long list of unwanted states, such as feeling recklessness,
overwhelmed, confused, helpless, sad, depressed and addicted. It’s vital for
your health and wellbeing to have a quiet mind and peace within. Meditation can
help release stress and tame the mind to become confident, empowered, and
peaceful. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b><span style="font-family: "baskerville old face" , serif; font-size: 20.0pt;"><span style="color: #674ea7;">Quiet Your Mind
Meditation</span><span style="color: #2e75b6;"><o:p></o:p></span></span></b></div>
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<span style="font-family: "bookman old style" , serif;">If you’re
new to mediating, you can Google various ways to meditate. There is no one
right way to do so. You can download apps on your phone to follow along with or
meditate as you feel impressed to. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Meditation
is simple and bring about a sense of tranquility. All it takes is a little bit
of your time, focusing on your breath, making intentions (what you want to
achieve – think in the present tense as if you’re living that way now),
visualizing your end results, and being grateful for what you set your intention
on for manifesting. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">As you
mediate, always begin with a prayer of gratitude. Have love and compassion for
yourself, and for everyone in the world. As you do so, you will increase your
energy vibration to that of creation to enable you to co-create your life with
Christ and Heavenly Father. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Below
are steps to meditate. Practicing meditation regularly will aid you in your
spiritual expansion and bring about more love, joy, peace and abundance in your
life. <o:p></o:p></span></div>
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<b><span style="font-family: "baskerville old face" , serif; font-size: 16.0pt;"><span style="color: #674ea7;">Simple Steps to
Meditate</span><span style="color: #2e75b6;"><o:p></o:p></span></span></b></div>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Find a
place in your home (or work) where you will be undisturbed for at least 10
minutes. <o:p></o:p></span></li>
</ul>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Close
your eyes and sit uprightly on the ground (or on a chair with your feet
flat on the floor, place your hands on your thighs). <o:p></o:p></span></li>
</ul>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Take
three cleansing breathes by breathing deeply, as you do so, focus on
quieting your mind. <o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Set
your intention of increasing love, compassion, and inner peace for
yourself and the world around you. <o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Then
focus solely on your breath for a few minutes, without having any
thoughts. When a thought comes into your mind, just let it float by,
giving it no attention. Then bring your attention back to your breath.<o:p></o:p></span></li>
</ul>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">As
you do, ponder and sense your beautiful vibrant divine energy within,
which is the real YOU – your spirit.<o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Next,
connect with your inner child and feel the pure love of Christ fill your
heart, mind, and soul as your embrace her/him. Feel the love between you
and the safety that she/he feels now. </span><span style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Then
visualize your goals as if already accomplished. Use all five senses as
you see yourself living as you desire and intend to. As you do so, be
enthusiastic and grateful for that which is to come. </span><span style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">As
you end your meditation, allow the words of our Savior encompass your
soul, “Be still, all is well”. Feel the pure love and light fill your
soul. <o:p></o:p></span></li>
</ul>
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<span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span><span style="font-family: "bookman old style" , serif;"> </span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">Take
a few more deep cleansing breaths and finish with a prayer of gratitude.
Relish in the peacefulness within and the joy of wellbeing.<o:p></o:p></span></li>
</ul>
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<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><span style="font-family: "bookman old style" , serif; mso-fareast-font-family: "Times New Roman";">As
you open your eyes resonate with the inner-peace, love, lightness, happiness,
contentment, and bliss you connected with. Try your best to stay in that
energy throughout the day.<o:p></o:p></span></li>
</ul>
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<span style="font-family: "bookman old style" , serif;">Quieting
your mind will allow you to connect your body, mind and spirit. It will enable you to live from your higher self more fully, which will literally inspire you to transform your life in miraculous ways! <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">As you create a habit of meditating, do so with faith and believe that you can create and live the life of your dreams!</span></div>
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<span style="font-family: "bookman old style" , serif;">Xox,</span></div>
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<span style="font-family: "bookman old style" , serif;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif;"><i>Carol</i></span></div>
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<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-20617672170563698582019-01-14T11:47:00.000-07:002019-01-14T11:50:19.920-07:00The Power of Momentum & Having Balance In Your Life<br />
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<a href="https://1.bp.blogspot.com/-Q8x0fi0Zcto/XDzYD_QaEcI/AAAAAAAAILk/Ha55jwLHF8o1Kxdz57IACHmD1Vg_gAczgCLcBGAs/s1600/power%2Bof%2Bmomentum.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="360" src="https://1.bp.blogspot.com/-Q8x0fi0Zcto/XDzYD_QaEcI/AAAAAAAAILk/Ha55jwLHF8o1Kxdz57IACHmD1Vg_gAczgCLcBGAs/s640/power%2Bof%2Bmomentum.jpg" width="640" /></a></div>
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<span style="color: #674ea7; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><br /></b></span></div>
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<b style="font-size: xx-large;"><span style="color: #0b5394; font-family: "georgia" , "times new roman" , serif;">The Power of Momentum & Having Balance In Your Life</span></b></div>
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<span style="font-family: "bookman old style" , serif;">Momentum
is a beautiful gift in life that brings about outstanding results. Momentum
comes from being diligent in creating new habit of self-growth. When you move
forward intentionally aiming to improve your life, you will have more
balance and clarity. Balance creates synergy, certainty, progress, peace,
contentment, and joy. All of which, creates momentum for thriving joyfully. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">But
you can’t have balance if you don’t know exactly what you want in your life and
the reasons why. And you can’t create momentum if you don’t know where you’re
going. It’s necessary to focus on your reasons <i>why </i>you want to improve
your quality of life succeed — it’s the psychology behind your wants and
desires. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Your
habits are a manifestation of the emotional state you’re constantly in. It’s <i>what
</i>you do on a daily basis that has gotten you where were you are today. You
can look at your body and know what your daily routine is—you either make
health and fitness a high priority or you don’t. Just as your body is the
results of how you feel and what you eat, everything else in your life is too.
How you feel and the emotions you have are evident in the actions you take, and
by the world, you have created around you. <o:p></o:p></span></div>
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<span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-large;"><b style="background-color: white;">Change Your Life Now</b></span></div>
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<span style="font-family: "bookman old style" , serif;">If
you are ready to truly change your life for the better, then you must first
have <i>new thoughts</i> to generate different outcomes in addition to having
balance in your life, which creates powerful momentum to achieve your goals and
dreams. To do this, you need to simply change your perception and meaning about
the outcomes you want. Then set goals to establish new habits that will be a
roadmap to your anticipated end results.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">You’re
a magnet of creation. What you focus on with <i>emotion </i>is what you attract
to you. For instance, if you want to improve your physique and relationships,
then you must improve the quality of your thoughts, feelings, and emotions
about yourself first. And then prioritize your life accordingly. The more
positive thoughts you have, the more empowering actions you will take, and the
more momentum have, the more you will be able to manifest as you want.</span><o:p></o:p></div>
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<b><span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-large;">Have
Balance </span></b></div>
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<span style="font-family: "bookman old style" , serif;">Having
balance in your life brings about momentum and empowerment. For example, when
you’re out of balance physically, you have less energy, struggle with
confidence and have false beliefs of what you think you can’t do. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">However,
when you put your health and wellness top of your list of priorities you become
confident, happier, more fulfilled, playful, feel sexier and are more patient
with others; because you feel secure with whom you are. You are balanced in
that aspect of your life. It’s when you are unbalance that it causes
discontentment within. Having balance in all aspects of your life allows you to
live from your higher-self; it brings about a sense of emotional, spiritual,
physical, professional life, and financial well-being in all areas of your
life. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">To
have balance in your life, write down a list that reflects each aspect of your
life. Give each area a percentage from 1 to 100. Take each category of your
life and think about what percentage you are in right now. Give yourself time
to contemplate the level of emotional sense of where you are in each section. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">The
areas of your life you want to improve are areas that aren’t balanced, which
can be improved; it’s simply a matter of shifting your thoughts and emotions to
the areas of where you are to connect your subconscious to where you want to
be. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Then
think about what you can do to strengthen your connection to where you want to
be. Can you see the gap? When you close the gap you allow yourself to take
action and build amazing momentum to become that which you desire. Can you see
how your emotions are evident in all that you do? Including building momentum
in your life, or not?<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif;">Take
a moment to ask yourself, “Am I ready to let go of my old thought patterns and
embrace my ability to create my life deliberately?” If you are ready to move
full-steam ahead, now is the time to get your life balanced to become all that
you long to be. The more balance you have in your life, the more momentum you
will create, to get greater results. <o:p></o:p></span></div>
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<b><span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: x-large;">Build Momentum and Have Balance</span><span style="font-family: "bookman old style" , serif;"><o:p></o:p></span></b></div>
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<span style="font-family: "bookman old style" , serif;">Below
are 5 ways to build powerful momentum to create the life of your dreams, and to
help establish balance in your life. The more you focus and take action, the
more invested and successful you will be. And isn’t that what you really want?
Balancing your life is essential for living a joyful life. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b><span style="font-family: "bookman old style" , serif;">Commit
to focusing on the outcome. </span></b><span style="font-family: "bookman old style" , serif;">When
your subconscious knows exactly what you want to achieve, it lasers in on what
you want is needed in your life to fulfill your dreams. That’s why it’s so
important to give your attention to WHAT your desired outcome is and the
results you seek, rather than focusing on what’s missing from your life or what
you don’t like. Focusing your mind is where your power lies. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b><span style="font-family: "bookman old style" , serif;">Know<i> your whys</i>.</span></b><span style="font-family: "bookman old style" , serif;">
If you don’t know why you want your outcomes you will be lost in the endless
to-do lists that clutter your mind. When you know your “why’s” you can create a
clear roadmap to achieve success. Your “why’s” must be met to be able to create
an action plan to get you to where you want to go or become. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b><span style="font-family: "bookman old style" , serif;">Have
clear intentions and expect success.</span></b><span style="font-family: "bookman old style" , serif;">
When you have endless to do’s in your subconscious, it’s not only confusing,
but it’s daunting to even try to comprehend. To de-clutter your mind, write
down each area of your life in categories craving for success. Write down fun,
imaginative titles for each category – imagine as you did when you were a
child. The more animated in your vision the more crystal clear your outcome
will be, which will enable you to bring about what you want. Under each
category write down what you can do to empower you to achieve your outcomes,
then create an action plan for each list. Each day set 10 minutes aside to
visualize yourself relishing in your success with love and thankfulness to the
Lord. Use all 5 senses as you meditate.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b><span style="font-family: "bookman old style" , serif;">Commit
to taking action.</span></b><span style="font-family: "bookman old style" , serif;">
If you fail to take daily action in each area of your life you will become
confused, overwhelmed, and will most likely self-sabotage your efforts as a
means to validate the confusion mindset. Being on track and taking action daily
is needed to build and gain momentum and balance in all aspects of your life.
Taking focused action daily will empower you to create powerful momentum and
achieve greatness. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b><span style="font-family: "bookman old style" , serif;">Check
in daily and be grateful.</span></b><span style="font-family: "bookman old style" , serif;">
Checking in and measuring your progress is critical to make progress and build
powerful momentum. Seek for progress, not perfection Be grateful for the
slightest improvements. Be your biggest cheerleader, give yourself credit for
the progress you make. Check in with yourself daily by acknowledging the
progress you’re making and making any necessary changes for attaining your
goals and dreams. Also, keep a success journal to help you stay on track. Once
you accomplish your goals, congratulate yourself and then set new goals. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "bookman old style" , serif;">Self-improvement
and spiritual expansion is ongoing. Reach for the stars as you relish in the
gift of momentum and having a balanced life. Have faith and expect miracles
each new day.<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "bookman old style" , serif;">Monday
Motivation Video<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: "bookman old style" , serif;">Watch
this motivational video as often as necessary to help to ingrain the powerful
messages taught. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "bookman old style" , serif;"><a href="https://www.youtube.com/watch?v=_f2NkYWDVTs">https://www.youtube.com/watch?v=_f2NkYWDVTs</a>
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "bookman old style" , serif;">Always
remember how powerful you are! YOU are truly amazing!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white;">
<span style="font-family: "bookman old style" , serif;">XO,</span></div>
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<br /></div>
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<span style="font-family: "bookman old style" , serif;">Carol<o:p></o:p></span></div>
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<br /></div>
<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-59449582034307778732019-01-03T15:09:00.003-07:002019-01-04T09:44:22.611-07:00Ginger Weight Loss Drink<br />
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<a href="https://3.bp.blogspot.com/-Ql4CQiSgY-k/XC5UhgQX3cI/AAAAAAAAILY/QlutgdHJ7hk_e-GKICF-wZY6g3YlUb-lgCLcBGAs/s1600/ginger%2Bdrink..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" height="425" src="https://3.bp.blogspot.com/-Ql4CQiSgY-k/XC5UhgQX3cI/AAAAAAAAILY/QlutgdHJ7hk_e-GKICF-wZY6g3YlUb-lgCLcBGAs/s640/ginger%2Bdrink..jpg" width="640" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman"; mso-no-proof: yes;"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600"
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #f1c232;"><b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"> </span></o:p></b><b><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Ginger Weight Loss Drink</span></b></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><br />
If you're like me, and overindulged during the holidays, not to worry, you can
lose any unwanted weight gain by simply drinking a delicious weight loss ginger drink (which I'll
share below).</span><span style="color: #1d2129; font-family: "bookman old style" , serif;"> </span></div>
<br />
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<span style="color: #1d2129; font-family: "bookman old style" , serif;">Ginger has a long list of health benefits to aid in your weight loss and health goals. Ginger is a wonderful way to detox, it increases metabolism,
gastrointestinal relief, increases immune system, anti-inflammatory, enhances
satiety, increases energy, and it's a natural diuretic--all of which aids in
weight loss. </span></div>
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<br />
<a name='more'></a></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Ginger also helps the body to shed fat by improving digestion by
increasing the pH of the stomach and stimulating the digestive enzymes to break
down food for better absorption.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Because ginger also has a high fiber content,
when eaten fresh, it increases gastrointestinal motility. This enhances the
body to absorb nutrients more efficiently and excrete non-essential food
quicker.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">A healthy digestive system that works efficiently can help
process ingested food more proficiently, and this can contribute to weight loss
because the bulking parts of ingested foods can be processed and eliminated
quickly from the body.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Studies suggest that ginger is also a thermogenic agent that can
help burn fat by boosting the metabolism by a whopping 20%! Ginger increases
the rate of metabolism and burns fat stores in the body, which helps in
treating obesity. By increasing the rate of metabolism, ginger can also help
reduce cholesterol and triglyceride levels as the body burns fat ingested more
optimally.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">You can use it dried or fresh ginger. It can be added to enhance
the flavor of meats, salads, vegetables, soups, salad dressings, and teas. It
adds a warm, robust flavor, which not only improves the deliciousness of foods
and drinks, but it also aids in weight loss, digestion and clears the sinuses.
In addition, using ginger to your diet is a great way to detox your body. <o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><br /><b><span style="color: #f1c232; font-size: large;">Drink Up!</span></b></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><br />
To start your day off with having your metabolism go into high gear to shed
weight fast, drink of cup of ginger and lemon weight loss drink each morning.
Drink it 20 minutes prior to eating breakfast. <o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Each ingredient has medicinal properties that help improve
overall health and wellness; a few of which are: balance blood sugar, cleanse
the body of pathogens, increases metabolism, increases energy, aids in
increased stamina, anti-inflammatory, antiviral properties, and increases feel
good hormones. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Here’s what you’ll need to make a delicious Ginger Weight Loss Drink:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><span style="color: #f1c232; font-size: large;">Ginger Weight Loss Drink</span><span style="color: #1d2129;"><o:p></o:p></span></span></b><br />
<span style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "bookman old style" , serif;"><br /></span></span>
<span style="mso-bidi-font-weight: normal;"><span style="color: #1d2129; font-family: "bookman old style" , serif;">Ingredients:</span></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";"><br />
8 (to 16) ounces of warm water (heated on the stove -- NOT in a microwave)<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">1/2 tsp dried ginger or fresh ginger (1-inch thumb)<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">1/2 tsp turmeric (optional)<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">1/2 lemon freshly squeezed<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">1/2 tsp cinnamon or a stick of cinnamon<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">1 tsp raw honey<o:p></o:p></span></div>
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<span style="color: #1d2129; font-family: "bookman old style" , serif; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman";">Add all ingredients but the honey into a saucepan place on medium high heat with one or two cups of water (depending on how strong you like it). Heat for 5 to 10 minutes. Turn off
stove and steep for up to 10 minutes. Strain and pour 8 oz of water into a mug, add honey and mix well.
Drink warm and enjoy!<o:p></o:p></span></div>
<br /><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-25511103679616434002018-01-17T17:37:00.000-07:002018-01-18T09:19:07.722-07:00Healthy Tips to Help Ward Off Addictive Behaviors<h1 align="center" style="text-align: center;">
<a href="https://1.bp.blogspot.com/-7KgJqKQueio/Wl_qEgg3uBI/AAAAAAAAIEc/752z_1_yn6kgHvvCDjVVS6QyO9gADZniACLcBGAs/s1600/Yoga%2BMeditation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://1.bp.blogspot.com/-7KgJqKQueio/Wl_qEgg3uBI/AAAAAAAAIEc/752z_1_yn6kgHvvCDjVVS6QyO9gADZniACLcBGAs/s640/Yoga%2BMeditation.jpg" width="640" /></a></h1>
<div style="text-align: center;">
<h1 align="center">
<b><span style="background: white; font-family: "times new roman" , serif; line-height: 34.24px;"><span style="color: #073763; font-size: x-large;">Healthy Tips to Help Ward Off Addictive Behaviors</span></span></b></h1>
</div>
<div style="text-align: center;">
<span style="font-family: "times new roman" , serif;"><span style="background-color: white;"><b>Guest Post by Tim Stoddart</b></span></span></div>
<div style="text-align: center;">
<br /></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">In a world where <a href="https://www.cbsnews.com/news/overdoses-are-leading-cause-of-death-americans-under-50/">overdose
is the leading cause of death of people under 50</a>, we all need to be
cautious.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">The truth is that some people are more susceptible
to addiction than others. We need to see more research done on the topic, but
we do know that there are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506170/">genetic,
demographic</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410945/">socioeconomic</a>
factors at play.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Here’s the thing: If you can take an objective look
at your behavior, you probably know whether you’re prone to addiction or not. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Do you tend to eat way too much of a good thing?
Does someone have to pry you away from the slot machines when you're at a
casino? Have you ever been a smoker?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">If you have recognized that you have trouble with
willpower and self-control, it’s best to steer clear of addictive substances
and behaviors. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"></span></div>
<a name='more'></a><br />
<br />
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">But we must remember that addiction is a seductive
and dangerous disease. Even if you aren’t prone to addictive behaviors, you can
still become addicted. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">It’s wise for everyone to take measures to avoid
addiction. Here are some healthy tips to help ward off addictive behaviors. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Avoid or limit
addictive substances.</span></span><span style="font-family: "bookman old style" , serif;">
</span></span></b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">This
one seems obvious, but it’s worth stating. Some things are more addictive than
others. For example, alcohol may be more addictive that technology, but you can
become addicted to either. Use these things with caution or do not use them at
all. Unhealthy behaviors can lead to addiction.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><span style="color: #0b5394;"><b><br /></b></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #0b5394;"><b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Replace an
unhealthy behavior with a healthy one.</span></span></b></span><span style="font-family: "bookman old style" , serif;"> </span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Let’s say you’re in the habit of
having a glass or two of wine each night. You’re already putting yourself in
the danger zone. If you want to avoid addiction, replace that glass of wine
with your favorite tea or a green smoothie. These things will enhance instead
of detract from your health.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<!--[if !supportLists]--><span style="color: #0b5394;"><b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Learn about
addiction.</span></span></b></span><span style="font-family: "bookman old style" , serif;"> </span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Too
many people fall victim to addiction because of things they didn’t know. Maybe
they didn’t realize how dangerous prescription painkillers can be. Or maybe
they didn’t understand that addiction can happen to anyone. Read books,
research online and talk to people who have walked this path. The more you
know, the more likely you are to avoid addiction. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-ahZfsgvbabE/Wl_rDnqqeVI/AAAAAAAAIEk/dpupk6c87JMANdEYK1L4qAb8beZD5ncwwCLcBGAs/s1600/Fitness%2BFriends.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="1280" height="426" src="https://1.bp.blogspot.com/-ahZfsgvbabE/Wl_rDnqqeVI/AAAAAAAAIEk/dpupk6c87JMANdEYK1L4qAb8beZD5ncwwCLcBGAs/s640/Fitness%2BFriends.jpg" width="640" /></a></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">4<b><span style="color: #0b5394;">.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span></b></span><span class="Heading2Char" style="text-indent: -0.25in;"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;"><b><span style="color: #0b5394;">Hang out with
healthy people.</span></b></span></span><span style="font-family: "bookman old style" , serif; text-indent: -0.25in;">
</span><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">The
friends you keep do have an influence on your behavior. If your friends abuse
addictive substances, you are more likely to do so. Fortunately, this works in
reverse too. If your friends live healthy lifestyles, you’re more likely to do
the same. This just makes good sense. If you spend all your time with people
who are always drinking, you will probably join them.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">5.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Eat a healthy
diet</span></span></span></b><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><span style="color: #0b5394;"><b>.</b></span></span></span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">
Macro and micronutrient deficiencies can lead to depression and anxiety, which
can lead to drug or alcohol abuse. American biochemist <a href="http://www4.ncsu.edu/~knopp/BCH451/Pantothenate.htm">Dr. Roger Williams</a>
discovered that rats who were deficient in certain vitamins would consume more
alcohol than those who weren’t deficient. When researchers addressed the rat’s
vitamin deficiencies, they would drink <a href="https://www.blogger.com/null">less alcohol. For the best chance of avoiding
addiction, eat a varied, healthy diet filled with lots of fruits and vegetables.</a><span class="MsoCommentReference"><span style="line-height: 107%; mso-ansi-font-size: 12.0pt; mso-bidi-font-size: 12.0pt;"><a href="https://www.blogger.com/null"></a><!--[if !supportAnnotations]--><a class="msocomanchor" href="file:///C:/Users/Carol/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/D5XN9NY7/Healthy%20Tips%20to%20Help%20Ward%20Off%20Addictive%20Behaviors.docx#_msocom_1" id="_anchor_1" language="JavaScript" name="_msoanchor_1">[G1]</a><!--[endif]--> <!--[if !supportAnnotations]--><a class="msocomanchor" href="file:///C:/Users/Carol/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/D5XN9NY7/Healthy%20Tips%20to%20Help%20Ward%20Off%20Addictive%20Behaviors.docx#_msocom_2" id="_anchor_2" language="JavaScript" name="_msoanchor_2">[G2]</a><!--[endif]--> </span></span><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><span class="MsoCommentReference"><span style="line-height: 107%; mso-ansi-font-size: 12.0pt; mso-bidi-font-size: 12.0pt;"><br /></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">6.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Record addictive
behaviors.</span></span></span></b><span style="font-family: "bookman old style" , serif;"> </span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">When
you start sliding down the slippery slope of addiction, you will likely be
embarrassed to reveal your habits to anyone. For example, if you’re having five
alcoholic drinks a day, you might downplay your drinking to loved ones and say
you’ve only had one or two. By keeping a written record of your addictive
behaviors, you are holding yourself accountable for your own actions. You don’t
necessarily have to share your record with anyone. The act of recording your
habits should be enough to help you face any issues you may see. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #0b5394;"><b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">7.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Adopt healthy
habits.</span></span><span style="font-family: "bookman old style" , serif;"> </span></b></span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">The
more time you spend doing productive things, the less time you’ll have for
addictive behaviors – and that’s a good thing. Become obsessed with something
that’s good for your health and your body will thank you. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">8.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Avoid your
“weaknesses” – </span></span></span></b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Everyone
has a weakness, even Superman himself. Is yours chocolate? Maybe it’s a certain
type of adult beverage. Whatever it is, steer clear. It’s bad news to let
yourself indulge in anything if you know you’re likely to overdo it. If you
don’t want to avoid these things completely, you can use those moments as a
time to practice self-control. If you let yourself overindulge sometimes, it’s
much easier to do it again. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><b><span style="color: #0b5394;"><br /></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 107%;">9.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Hold yourself
accountable to another person.</span></span></span></b><span style="font-family: "bookman old style" , serif;">
</span><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">This
tip is good for anyone who tends to drink a little too much at social events.
Before you go, tell someone who will be there that you don’t want to have more
than two drinks. Ask them to hold you accountable to this limit. Of course,
there’s only so much you can expect from another person. They aren’t likely to
keep you from drinking if you make it difficult on them, but the reminder
should be enough to keep you on track. This tip can also work for other things,
like smoking cigarettes, gambling or overeating. </span><span style="background: white; color: #333333; font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><b><span style="color: #0b5394;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">10.</span><!--[endif]--><span class="Heading2Char"><span style="font-family: "bookman old style" , serif; font-size: 13.0pt; line-height: 107%;">Recognize the traits of an addict.</span></span><span style="background: white; font-family: "bookman old style" , serif; font-size: 9.0pt; line-height: 107%;"> </span></span></b><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Possibly
the best thing you can do to avoid addiction is to recognize when problem
behavior is leading to addictive behavior. Here are some of the <a href="https://sobernation.com/7-common-behaviors-of-addicted-people/">common
behaviors of addicted people</a>:</span><span style="background: white; color: #333333; font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">a.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Denial<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">b.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Lack of patience<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">c.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Antisocial behavior<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">d.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Low self-esteem<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">e.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Problems dealing with stress<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">f.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Compulsive and impulsive behavior<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Everyone can benefit from taking the measures on
this list to avoid addictive behaviors, but it’s especially important for
anyone who is prone to addictive behavior. If you’re more susceptible to
addiction, addictive behaviors can quickly ruin your life. <o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">Try replacing dangerous addictive behaviors with
healthy habits, and you should reap many rewards. Not only will you avoid
addiction but you will nourish your body and improve your overall health.<span class="MsoCommentReference"><span style="line-height: 107%; mso-ansi-font-size: 12.0pt; mso-bidi-font-size: 12.0pt;"><a href="https://www.blogger.com/null"></a><!--[if !supportAnnotations]--><a class="msocomanchor" href="file:///C:/Users/Carol/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/D5XN9NY7/Healthy%20Tips%20to%20Help%20Ward%20Off%20Addictive%20Behaviors.docx#_msocom_3" id="_anchor_3" language="JavaScript" name="_msoanchor_3">[G3]</a><!--[endif]--> </span></span><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;"><span class="MsoCommentReference"><span style="line-height: 107%; mso-ansi-font-size: 12.0pt; mso-bidi-font-size: 12.0pt;"><br /></span></span></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 107%;">If you think you may be addicted or need help
avoiding addiction, then reach out for help. Addiction is a disease that
affects your brain chemistry, and every day you abuse an addictive substance
can be more damaging.<span class="MsoCommentReference"><span style="line-height: 107%; mso-ansi-font-size: 12.0pt; mso-bidi-font-size: 12.0pt;"><a href="https://www.blogger.com/null"></a><!--[if !supportAnnotations]--><a class="msocomanchor" href="file:///C:/Users/Carol/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/D5XN9NY7/Healthy%20Tips%20to%20Help%20Ward%20Off%20Addictive%20Behaviors.docx#_msocom_4" id="_anchor_4" language="JavaScript" name="_msoanchor_4">[G4]</a><!--[endif]--> </span></span><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><b>About the Author:</b> Tim Stoddart is the co-founder and
current president of <a href="https://sobernation.com/">Sober Nation</a>. Tim
is a big believer in the power of thought, positive living, health, and
kindness. A recovering addict and admitted adrenaline junky, Tim has found new
and healthier ways to fill the void. He gives credit for his “spiritual
awakening” to his loving family and reading thought provoking books. </span></div>
<div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-79736182882315204432017-11-10T15:29:00.000-07:002017-11-10T15:36:07.549-07:00Is Intermittent Fasting More Effective for Losing Weight than Dieting?<div class="separator" style="clear: both; text-align: center;">
</div>
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<a href="https://1.bp.blogspot.com/-oGKObJl8wT4/WgHYRWbky9I/AAAAAAAAIDA/G0VQM3b43fcsLIkq0hSsmNQ6OyezCav4QCLcBGAs/s1600/Fasting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="620" height="350" src="https://1.bp.blogspot.com/-oGKObJl8wT4/WgHYRWbky9I/AAAAAAAAIDA/G0VQM3b43fcsLIkq0hSsmNQ6OyezCav4QCLcBGAs/s640/Fasting.jpg" width="640" /></a></div>
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<strong><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span></strong></div>
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<strong><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Is
Intermittent Fasting More Effective for Losing Weight than Dieting?</span></strong></div>
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<br /></div>
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<div style="text-align: center;">
<span style="font-family: "times serif" , serif; font-size: 13.5pt;">By: </span>Jane Sandwood</div>
<span style="font-family: "times serif" , serif; font-size: 13.5pt;"><br /></span>
<span style="font-family: "times serif" , serif; font-size: 13.5pt;">Can you go
from 8pm until noon the next day without eating? For most of us, that’s no
problem. This is one method of intermittent fasting. But, does fasting help
with weight loss? And, does it do a better job than traditional diets? We will
answer these questions and more below.<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><strong><span style="color: #674ea7;">How Does
Intermittent Fasting Work?</span></strong><o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">There is a
broad range of methods for intermittent fasting. One of the most popular
alternatives is the 5:2 diet. This basically entails eating normally for five
days out of the week and “fasting” (taking in 500 to 600 calories per day) for
two nonconsecutive days. According to a <a href="https://en.unibs.it/excellence/fasting-diet-research-professor-luigi-fontana-professor-medicine-and-nutrition-university-brescia-and-washington-university-saint-louis-time-magazine">research
professor of medicine, Dr. Luigi Fontana</a> at Washington University
School of Medicine, this strategy can assist you in losing weight and cutting
calories successfully if you can stick with it. He noted that fasting can cut
up to a quarter of your overall calorie intake over the course of a week.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">The
problem is that some intermittent fasters end up binging on the non-fast days.
You might be able to avoid this problem. Dr. Fontana found in his preliminary
data that people found <a href="https://www.dietpillswatchdog.com/forget-fad-diets-should-we-be-fasting-instead/">intermittent
fasting much easier than reducing calories</a> at each meal. On the other
hand, some individuals can easily fall into the habit of overeating after their
fast. This can lead to a number of issues, including insulin problems (a
hormone vital for blood sugar regulation) and weight gain (not loss).<o:p></o:p></span></div>
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<span style="color: #674ea7; font-family: "georgia" , "times new roman" , serif; font-size: large;"><strong>The
Problems with Intermittent Fasting</strong><o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">Nutrition
scientists say that intermittent fasting can exacerbate the binge-eating tendencies
that are already found in a quarter of all obese people. Also, skipping meals
increases insulin spikes and blood sugar according to <a href="https://news.osu.edu/news/2015/05/19/skipping-meals/">an Ohio State
University study from 2015</a>. This sets the stage for insulin resistance
which leads to Type 2 diabetes.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">But
nutritionists say this may only happen with some people. Intermittent fasting
could improve insulin sensitivity in individuals with elevated levels of blood
sugar who are either diabetic or pre-diabetic. Research in diabetic animals
found that there was a slight benefit to not having insulin moving constantly.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">The
University of Illinois-Chicago conducted <a href="http://chicagotonight.wttw.com/2017/05/03/study-intermittent-fasting-effective-calorie-cutting-weight-loss">a
review of the research</a> in 2014 and found that intermittent fasting did
not achieve as much fat loss as capping one’s daily caloric intake. Limiting
one’s calories also led to comparable insulin resistance, fasting insulin
levels, and reductions in visceral fat. Also, there is the chance that
intermittent fasting will slow your metabolism and cause your body to enter
starvation mode where it burns muscle for energy.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">The basal
metabolic rate of an individual is lowered after one day of fasting. In the
long run, that is not helpful. Yet, it is unclear whether the drop in metabolic
levels is any more extreme in people who drastically reduce calories a couple
times per week versus those who cut calories each day. More research is needed.<o:p></o:p></span></div>
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<strong><span style="color: #674ea7; font-family: "georgia" , "times new roman" , serif; font-size: large;">Are You
Able to Function on Little to No Calories?</span></strong><span style="font-family: "times serif" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">There is
little research on humans to show who might benefit most from intermittent
fasting. But, there are some steps you can take to figure out whether it is right
for you. For example, how do you feel when you skip a meal? When many people
miss a meal or reduce calories drastically, they do not feel well. Their work
performance and energy levels suffer. They might get what is described as
“hangry.” Three to six meals per day are better for individuals who get
hypoglycemic.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">Eating
every couple hours is important for many people’s weight loss goals. This
prevents you from going into a meal ravenous and keeps your insulin and blood
sugar levels stable during the day. You can maintain more metabolism-revving
muscle mass by eating six times a day - even when consuming the same number of
calories you would otherwise - than if you ate less frequently.<o:p></o:p></span></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;">It is
actually a lot of work trying to fit in six meals a day. For instance, people
respond well to six-meal-a-day plans if they are great with routines. However,
if you have trouble packing or prepping meals to eat during the day, including
at work, six meals is impractical. After all, the meals can’t be candy bars, fast
food, or other processed foods if weight loss is the goal.<o:p></o:p></span></div>
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<strong><span style="color: #674ea7; font-family: "georgia" , "times new roman" , serif; font-size: large;">Pick a
Diet and Stick with It</span></strong></div>
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<strong><span style="font-family: "times serif" , serif; font-size: 13.5pt;"><br /></span></strong></div>
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<span style="font-family: "times serif" , serif; font-size: 13.5pt;"><o:p></o:p></span><span style="font-family: "times serif" , serif; font-size: 13.5pt;">At
the end of the day, the actual diet you pick is not nearly as important as your
ability to stick to your diet. That is because you will reduce calories and
lose weight when you correctly follow your approach whether it is to eat six
small meals per day or to try intermittent fasting. Also, the timing of your
meals does matter, but what you eat is much more crucial. If you want to lose
weight, eat plenty of healthy fats, whole grains, vegetables, fruits, and
protein at each meal.<o:p></o:p></span></div>
<br />
<b>Guest Post Author: </b> Jane
Sandwood is a freelance writer and editor with over 10 years’ experience across
many fields. Jane has a particular interest in issues relating to health,
fitness and nutrition. When Jane isn’t writing, she is busy spending time
with her family. She also enjoys music, reading and travelling whenever she can.<br />
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-7822942153447217372017-08-15T18:38:00.001-06:002018-01-17T18:11:01.908-07:00The Importance of Taking Care of Your Nerves at Any Age<div align="center" class="MsoSubtitle" style="background: white; margin-bottom: 8.0pt; text-align: center;">
<a href="https://www.blogger.com/blogger.g?blogID=1380482077266799530" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=1380482077266799530" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=1380482077266799530" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="file:///C:/Users/Carol/AppData/Local/Temp/msohtmlclip1/01/clip_image004.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="background-color: white; color: #351c75; text-align: center;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The Importance of Taking Care of Your Nerves at Any Age</span></b></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Many people neglect the
health of their nervous systems, especially if they feel perfectly okay. For
most individuals, the lack of illness symptoms is the same as being healthy.
But, that is far from the truth. Good health includes your emotional, physical
and, social well-being, and these are greatly affected by the nervous system.<o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">This system is
important in ensuring that the functions of the body are carried out normally.
For example, it allows blood to flow naturally and also helps in the regulation
of blood sugar levels. In addition, the nervous system helps in maintaining the
normal breathing pattern. People with conditions such as diabetes, migraines,
and asthma have disorders in their nervous systems.<o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">The drugs prescribed to
patients with such conditions are meant to correct the functioning of the
nervous system as a way of bringing about relief.<o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Besides helping with
the normal body functions, the nervous system is also important in matters to
do with pain. When you step on something hot, your nerves will pick up the pain
and send the signal to your brain, therefore, allowing you to evade injury. If
your nerves pick up chronic pain, you can ease the discomfort by using pain
killers or anesthesia. In serious cases, people have to undergo surgery.<o:p></o:p></span></div>
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<b><span lang="EN" style="line-height: 115%;"><span style="color: #351c75; font-size: large;">Stress and the Nervous System</span><span style="color: #404040; font-size: 12pt;"><o:p></o:p></span></span></b></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Many diseases are
rooted in stress and emotional tension. Both of these are directly linked to
the nervous system. Usually, diseases caused by stress affect older people.
Children are affected in rare cases. Still, it is important to learn how to
manage stress at all ages as this will improve your general well-being. Tension
and stress usually lead to lifestyle conditions such as heart problems, asthma,
diabetes, obesity, depression, Alzheimer's disease, and migraines.<o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">These result from a
disorder in the functioning of the nervous system. The system ends up being
incapable of handling the normal functions of the body such as circulation and
digestion.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN" style="color: #404040; line-height: 115%;">●<span style="font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Heart Disease</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Stress leads to a
direct increase in heart rate and blood flow as the nerves are not able to
control your body functions properly. This leads to the release of
triglycerides and cholesterol into the blood stream, and this is what causes
heart diseases. In the same vein, stress increases the chances of engaging in
unhealthy habits such as smoking and overeating, therefore, causing obesity.
These are directly related to heart diseases. Also, sudden changes in the
nervous system have been noted to cause heart attacks and other serious cardiac
issues. For people who already have heart diseases, stress is likely to worsen
the conditions.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Asthma</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">In the case of asthma,
stress has been discovered to make the condition more severe. Even worse, high
levels of stress lead to the development of asthma in a mother's unborn
children. The risk of developing asthma in kids is much higher for women who
smoke when pregnant. Poor management of the nervous system is, therefore, a
major risk factor for asthma in both mothers and their unborn babies.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Belly Fat</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">High levels of stress
also raise the levels of the hormone cortisol, and this makes people deposit
fat in the abdomen. </span><span lang="EN"><a href="http://www.shape.com/blogs/weight-loss-coach/belly-fat-dangers-normal-weight-women"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">According to
researchers</span></a></span><span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">, the fat deposited in the belly poses a greater health
risk compared to fat stored in other areas.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Diabetes</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Diabetes is another
problem that is both caused and worsened by disorders in the nervous system.
Stress directly raises the blood glucose levels, especially in people with type
2 diabetes. In addition, it increases the probability of excessively drinking
of alcohol and eating unhealthy foods. Both of these will eventually cause
diabetes.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Headaches</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Because of poor
circulation of blood, stress will also cause headaches. Very high-stress levels
can even cause migraines.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Depression</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Stress is closely
related to anxiety, and both of these are also linked to depression. According
to some studies, people who had stress in their professional lives have an 80
percent greater chance of getting depressed, which is in comparison to people
with healthy nervous systems.<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Gastrointestinal Problems</span></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Although stress does
not lead to the development of stomach ulcers, it plays a great role in
worsening the condition. Beyond that, it aggravates a host of other
gastrointestinal ailments. These include chronic heartburn and </span><span lang="EN"><a href="http://www.webmd.com/ibs/default.htm"><span style="color: #e7661c; font-size: 12pt; line-height: 115%;">irritable
bowel syndrome (IBS</span></a></span><span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">). The latter condition is most common in women
and its exact cause is currently unknown. Some of the treatments recommended by
doctors include lifestyle and diet changes. Many patients who have stress will
find it hard to implement these treatment options. Stress has also been noted
to accelerate aging.<o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">To reduce your chances
of getting these diseases, you will need to manage your stress. Besides
improving your physical health, managing your stress and emotional state will </span><span lang="EN"><a href="http://www.carolwhitaker.com/how-to-live-a-happy-life/"><span style="color: #e7661c; font-size: 12pt; line-height: 115%;">make you happier</span></a></span><span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">.<o:p></o:p></span></div>
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<b><span lang="EN" style="line-height: 115%;"><span style="color: #351c75; font-size: x-large;">How Can You Take Care of Your Nerves?</span><span style="color: #404040; font-size: 12pt;"><o:p></o:p></span></span></b><br />
<b><span lang="EN" style="color: #404040; line-height: 115%;"><span style="font-size: large;"><br /></span></span></b>
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<a href="https://2.bp.blogspot.com/-jOPbijeqAwU/WZJiOwL9RxI/AAAAAAAAICk/8XDuajsOMdg0DtmkHaDkb5WSZ44DTNewgCLcBGAs/s1600/blog%2Bpic%2B2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="426" src="https://2.bp.blogspot.com/-jOPbijeqAwU/WZJiOwL9RxI/AAAAAAAAICk/8XDuajsOMdg0DtmkHaDkb5WSZ44DTNewgCLcBGAs/s640/blog%2Bpic%2B2.png" width="640" /></a></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Nervous tension results
in physical symptoms. Usually, patients breathe faster and experience higher pulse
levels. Hormones such as adrenaline and cortisol are also released into the
blood stream. Also, stress causes the blood vessels to constrict, making the
heart work harder to pump blood around the body. To reduce the severity of
these symptoms, you can try these simple exercises:<o:p></o:p></span></div>
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</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Meditation</span></span></b><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">This can be done in
several ways. One common meditation technique involves concentrating on your
breathing pattern or repeating a phrase. You can also focus on a source of
light or a repetitive song. The point of the exercise is to improve your
concentration. Over time, you should increase the duration of the exercise.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><b><span lang="EN" style="color: #404040; line-height: 115%;">●<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Engage in Activities you enjoy</span></b></span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">You should always set
aside time to engage in a hobby or any activity you find relaxing. You can get
involved in a sport or even visiting children's homes.<o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="font-size: large;"><span lang="EN" style="color: #404040; line-height: 115%;">●<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span lang="EN" style="color: #404040; line-height: 115%;">Express your Emotions</span></span></b><span lang="EN"><o:p></o:p></span></div>
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<a href="file:///C:/Users/Carol/AppData/Local/Temp/msohtmlclip1/01/clip_image004.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">It is important to find
healthy ways to express your emotions and aggressions. You should laugh, cry,
engage in aggressive sports, or simply talk to someone about your problems.<o:p></o:p></span></div>
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<b><span lang="EN" style="color: #404040; line-height: 115%;"><span style="font-size: x-large;">Conclusion</span><span style="font-size: 12pt;"><o:p></o:p></span></span></b></div>
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<span lang="EN" style="color: #404040; font-size: 12.0pt; line-height: 115%;">Nerves are very
important in the body since they control many functions. Long-term tension in
the nerves can lead to serious lifestyle diseases, most of which are
life-threatening. Usually, this is because of the effects of stress on
processes such as breathing, blood vessel contraction and relaxation, and
circulation. It is, therefore, important to take care of your nerves at all
ages.</span><span lang="EN"><o:p></o:p></span></div>
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<span lang="EN" style="background: white; color: #404040; font-size: 12.0pt; line-height: 115%;"><i>About the Guest Author: </i><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span lang="EN" style="background: white; font-size: 12.0pt; line-height: 115%; mso-highlight: white;"><o:p></o:p></span></div>
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<a href="https://2.bp.blogspot.com/-gj-gOGHBbBg/WZJintvn6HI/AAAAAAAAICo/9a42tIMc5L8MpEqCIB3E3d8yNtZ0yysFACLcBGAs/s1600/blog%2Bpic%2B3.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="679" data-original-width="1024" height="132" src="https://2.bp.blogspot.com/-gj-gOGHBbBg/WZJintvn6HI/AAAAAAAAICo/9a42tIMc5L8MpEqCIB3E3d8yNtZ0yysFACLcBGAs/s200/blog%2Bpic%2B3.png" width="200" /></a></div>
<span lang="EN" style="background: white; font-size: 12.0pt; line-height: 115%; mso-highlight: white;">Lucy Miller is a nutrition student,
marathon runner, and a passionate writer for </span><span lang="EN"><a href="http://mindyourzen.com/"><span style="background: white; color: #1155cc; font-size: 12.0pt; line-height: 115%;">Mind Your Zen</span></a></span><span lang="EN" style="background: white; font-size: 12.0pt; line-height: 115%; mso-highlight: white;">, a brain nutrition supplement brand. She contributes on a number of
blog sharing useful health tips from her research as a nutrition student. She
can be reached at </span><span lang="EN"><a href="mailto:lucy@mindyourzen.com"><span style="background: white; color: #1155cc; font-size: 12.0pt; line-height: 115%;">lucy@mindyourzen.com</span></a><a href="https://us.fotolia.com/id/164305966"></a><o:p></o:p></span></div>
<br />
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<br /></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-50003103030018217212017-02-20T15:14:00.000-07:002017-02-20T18:43:16.800-07:00Simple Tools to Release Stress Fast<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-XBlsgFOxoeU/WKtm1lDPYBI/AAAAAAAAH-E/xbOMs_9Hf4kvRp93MQRdXg9RWTW8cVFKACLcB/s1600/reduce%2Bstress.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="424" src="https://3.bp.blogspot.com/-XBlsgFOxoeU/WKtm1lDPYBI/AAAAAAAAH-E/xbOMs_9Hf4kvRp93MQRdXg9RWTW8cVFKACLcB/s640/reduce%2Bstress.jpg" title="Tips to Release Stress" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<b style="color: #351c75; font-family: georgia, "times new roman", serif; font-size: xx-large;">Simple Tips to Release Stress Fast</b></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">We all experience stress, it’s a part of life; however,
unaddressed </span><a href="http://www.rd.com/health/wellness/feeling-stressed-exercise/">stress can play havoc on your
body.</a><span style="color: #002060;"> When you’re feeling tense and overwhelmed with life in general or
while at work,<a href="http://www.rd.com/health/wellness/quick-stress-relief" target="_blank"> doing exercises to release stress quickly</a> will not only improve your peace of mind but will also improve your health and wellness in the long run.</span></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">A simple, yet powerful, exercise can help reduce anxious
feelings quickly and easily. It’s called </span><a href="http://www.louisehay.com/what-is-mirror-work/">mirror work</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">. Mirror work is the most effective method for
learning to love yourself and to see the world as a safe and loving place, according
to Louise Hay, an American self-help author and founder of <b>Hay House</b>.<o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"><br /></span></span>
<span style="font-size: medium;"><span style="color: #351c75; font-family: Georgia, Times New Roman, serif; font-size: x-large; mso-fareast-font-family: "Times New Roman";">How to Do Mirror Work</span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Mirror work is done by looking in a mirror and vocally speaking
positive affirmations to yourself with affectionate conviction. You can use it
to release worry or to improve your self-confidence. Over time, doing mirror
work often will reprogram your subconscious mind to believe wholeheartedly that
the affirmations you tell yourself are, in fact, true.</span><span style="color: #002060;"> </span></span></div>
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<a name='more'></a><br />
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<a href="https://2.bp.blogspot.com/-nYFRycPQbpM/WKtlrJOEUWI/AAAAAAAAH98/bMwdIh0lgrEStTQGphI8k3C7F5QoGhByQCLcB/s1600/mirror.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="380" src="https://2.bp.blogspot.com/-nYFRycPQbpM/WKtlrJOEUWI/AAAAAAAAH98/bMwdIh0lgrEStTQGphI8k3C7F5QoGhByQCLcB/s640/mirror.jpg" title="Mirror Work" width="640" /></a></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">When practiced frequently, the practice aids in increasing
self-love and feelings of empowerment and creating inner peace and joy. Optimistic
affirmations plant powerful seeds of thought in the subconscious to aid in
supporting your evolving self-worth. You will be able to create a blissful way
of life when nurtured by positive self-talk. <o:p></o:p></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">If at first, it doesn’t come naturally to talk to yourself while
doing mirror work, imagine you’re complementing your best friend or loved one.
Soon you will become comfortable speaking lovingly to yourself.<o:p></o:p></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">To relieve stress in the moment, you can use any mirror to do
mirror work: in a bathroom, in your car’s rear-view mirror, or using a compact
mirror. You can calm your mind by saying encouraging affirmations aloud to
yourself, such as, “It’s okay; this too shall pass.” “I love you just the way
you are.” “I choose to let go and to feel peaceful.” “I am excellent at what I
do!” “I’ve got this! I am amazing!” “Everything always works out perfectly.” “I
am an asset to this company.” “I love and believe in you!” “I am awesome!”<o:p></o:p></span></div>
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<span style="color: #002060; mso-fareast-font-family: "Times New Roman";"><span style="font-size: large;">Doing mirror work daily for three weeks will help you form new life
transforming behaviors that will enable you to live a joyful life. Make it a practice
of saying “I love you!” each morning while you brush your hair, and while
you’re putting on makeup (or shaving), tell yourself “I seriously rock!” “Look
how beautiful (handsome) I look!” “I achieve anything I set my mind to!”
Starting your day with mirror work is an excellent way to set the tone for your
day.</span><o:p></o:p></span></div>
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<o:p><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b> </b></span></o:p><b style="color: #351c75; font-family: Georgia, "Times New Roman", serif; font-size: xx-large;">Emotional Freedom Technique (EFT)</b><br />
<b style="color: #351c75; font-family: Georgia, "Times New Roman", serif; font-size: xx-large;"><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-67DSS6anZ4k/WKtoMsin2pI/AAAAAAAAH-Q/aY__BvS0rCcGHiOLKBDrRkIpdCg2quUdwCLcB/s1600/eft.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="633" src="https://3.bp.blogspot.com/-67DSS6anZ4k/WKtoMsin2pI/AAAAAAAAH-Q/aY__BvS0rCcGHiOLKBDrRkIpdCg2quUdwCLcB/s640/eft.jpg" title="EFT - Emotional Freedom Technique" width="640" /></a></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Another excellent tool to release stress quickly is Emotional
Freedom Technique, commonly referred to as EFT or Tapping Therapy. </span><span style="background: white; color: #002060;">EFT is a psychological acupressure process
founded by </span><a href="http://www.emofree.com/"><span style="background: white;">Gary Craig</span></a><span style="background: white; color: #002060;">. </span><span style="color: #002060;">EFT Tapping Therapy is based on the premise <i>“The cause of all negative emotions and
beliefs is a disturbance in the body’s energy system.” <o:p></o:p></i></span></span></div>
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<span style="font-size: large;"><span style="color: #002060;">EFT uses your own energy to
clear the emotional connection with a memory and the body by </span><a href="http://www.emofree.com/eft-tutorial/tapping-basics/how-to-do-eft.html">tapping</a><span style="color: #002060;"> on a few meridian points with your fingertips. The
meridian points are located:<o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">1.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">At the top of your
head,<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">2.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">on the inner
eyebrows,<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">3.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">on the side of eyes,<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">4.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">under the eyes (on
your cheekbones), <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">5.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">under the nose,
under the bottom lip, <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">6.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">on the center of the
collarbone, <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">7.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">under each arm
(approximately three inches down), <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">8.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">inside wrist, <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">9.<span style="font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">and on the fleshy
side of your hands. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large;">You can tap on either side of
your body during tapping session—or on both sides simultaneously. While tapping
simply feel what is bothering you and give it a number between 0-10 for a reference
in how much you’ve cleared—10 being extremely uncomfortable and 0 being at
peace. The goal is to get down to a 0.<o:p></o:p></span></div>
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<span style="color: #002060; font-size: large;">Tapping can be done anywhere you
feel comfortable doing it. To begin a tapping session, give your feelings a
number, then say (aloud) supporting statements (examples below) to shift and
release the unwanted feelings as you tap. <o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><span style="color: #002060;">Begin by tapping on the side of
your hand while stating a setup statement such as “Even though I feel this way,
I deeply love and accept myself.” “Even though I feel ___________, I love,
value and accept myself.” Then begin tapping on the top of your head and
working down the meridian points as you say <a href="https://www.blogger.com/null">supporting</a></span><span class="MsoCommentReference"><span style="font-size: 8.0pt;"><!--[if !supportAnnotations]--><a class="msocomanchor" href="file:///C:/Users/Carol/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/3E82GCVR/Reader's%20Digest%20QA%20edited.docx#_msocom_1" id="_anchor_1" language="JavaScript" name="_msoanchor_1">[JM1]</a><!--[endif]--> </span></span><span style="color: #002060;"> statements to let go of how you feel. The statement “I
choose to let go now.” “I forgive myself and anyone who upset me.” “I am free
to let go, and I choose to now.” “I am deserving of love, peace and happiness.”
“I am filled with divine love and light.” End with a final tapping round while
saying positive affirmations that affirm your wanted feelings and emotions.
Then take a cleansing breath and sense the new positive energy radiate through
your body as peace and calm is felt within.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 8.4pt; margin-left: 0in; margin-right: 0in; margin-top: 8.4pt;">
<span style="color: #002060; font-size: large;">Tapping brings cleansing energy
to the meridian points as your mind directs the energy to that which is
unbalanced in the body (by thought) to clear the “static” energy—the emotional
blocks of your body’s bioenergy system. This restores your mind and body’s
natural balance, which aids in releasing stress, worry, fears and disharmony in
the body. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: 8.4pt; margin-left: 0in; margin-right: 0in; margin-top: 8.4pt;">
<span style="font-size: large;"><span style="color: #002060;">EFT can be performed
anywhere. You can tap in the comfort of your own home or when you’re out and
about, at school, in a bathroom, or at work. You actually don’t even need to “tap”
per say—you can rub the meridian points or visualize tapping on the points in
your mind if you are in public and feel stressed or anxious. EFT is a means of deep
emotional and physical healing.</span><span style="background-color: transparent;"> </span></span></div>
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<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Physical Ways to Relieve Stress</span></div>
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<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></div>
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<a href="https://1.bp.blogspot.com/-TN74iHB5Gk8/WKtoxqxNGEI/AAAAAAAAH-Y/22uhSPTmBHsbr7JObJizWxcwjJhjGbnzgCLcB/s1600/posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="634" src="https://1.bp.blogspot.com/-TN74iHB5Gk8/WKtoxqxNGEI/AAAAAAAAH-Y/22uhSPTmBHsbr7JObJizWxcwjJhjGbnzgCLcB/s640/posture.jpg" title="How to Have a Good Posture" width="640" /></a></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">People who are overly stressed often display their worries in their
body carriage. Those who are weighed down with stress commonly have a </span><a href="http://www.builtlean.com/2011/11/28/posture-problems/">poor posture</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"> or struggle
with aches and pains in their body. They often slouch when sitting or concave
their body inwards with rounded shoulders as they go about their business under
the weight of the burdens they carry. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Acute stress can cause your body to tighten and become sore or
tender where you are most prone to storing stress in your body. It can also
cause disease and even premature death over the long run if you do not learn to
become </span><a href="http://articles.mercola.com/sites/articles/archive/2016/04/10/how-stress-affects-body.aspx?utm_source=twitter.com&utm_medium=referral&utm_content=twittermercola_ranart&utm_campaign=20170122_how-stress-affects-body">resilient to stress</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">How you think, as well as your perception of stressful
situations, have physical responses in your body. When you’re happy and
confident you will naturally stand a bit taller, breath deeper, and walk faster.
But when you’re constantly stressed, your immune system is suppressed, which
can cause illness and disease, contribute to weight gain, and impact your
emotional state, causing you to feel lethargic and depressed. <o:p></o:p></span></div>
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<div style="background: white; margin-bottom: 9.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="font-size: large;"><span style="color: #002060;">To help release stress, and to
increase your resilience to it, you can implement physical steps to calm your
mind and central nervous system. </span><a href="http://www.scienceofpeople.com/2015/11/the-scientific-benefits-of-meditation/">Studies</a><span style="color: #002060;"> show that meditation is an excellent way to rewire your
brain for happiness, peace and success. <o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 9.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #002060; font-size: large;">Contrary to what people may
think, meditation doesn’t have to take long. Setting aside just a few minutes a
day can help relieve stress and anxiety. Research shows that a few minutes of
meditation per day can improve your state of mind by altering the brain’s
neural pathways, making you more resilient to stress. <o:p></o:p></span></div>
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<span style="font-size: large;"><a href="http://www.webmd.com/balance/meditation">Meditation</a><span style="color: #002060;"> can be accomplished in a few minutes with these simple
steps: <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">Sit up straight in a
chair, close your eyes, and place one hand on your heart (</span><a href="http://www.expressionsofspirit.com/yoga/chakras.htm">chakra</a><span style="color: #002060;">) and the other hand on your stomach (solar plexus
chakra). <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">Focus on your breathing
for a few moments. Then think positively about releasing what is bothering you
by repeating a </span><a href="http://www.mindbodygreen.com/0-12637/14-mantras-to-help-you-build-positive-self-talk.html">positive
mantra</a><span style="color: #002060;"> that uplifts you such as, “I am at
peace.” “I release all tension in my body with love.” “Everything always works
out for my highest good.” “All is well.” “I choose to think thoughts that serve
me.” “I love and believe in myself fully.” Be present. Let any wondering
thoughts drift by like clouds. <o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 9.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">When you feel more
relaxed and peaceful, end by taking three replenishing breaths and saying aloud
three times, “Thank you! I love being me!” <o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 9.0pt; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #002060;">Open your eyes and drink
a glass of purified water. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Another wonderful tool to release stress is deep breathing exercises.
Dr. Weil has a simple breathing exercise that works incredibly well; it is called
</span><a href="http://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/">The 4-7-8 Relaxing Breath
Exercise. </a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"> It’s easy to do and
doesn’t take much time. Dr. Weil recommends doing it four consecutive times two
times a day — in the morning upon rising and again upon retiring at night. You
can work up to doing eight rounds of it after a month. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">The 4-7-8 breathing exercise is done by placing your tongue up
against the back of the front of your teeth (keeping it there during the
duration of the exercise), breathing in through your nose for the count of 4,
holding your breath for the count of 7, and exhaling through your mouth for the
count of 8 while making a “whoosh” sound as you exhale. That will complete one
round of The Relaxing Breath Exercise. Repeat it three more times. <o:p></o:p></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Another helpful tip to </span><a href="https://www.psychologytoday.com/blog/urban-survival/201505/5-ways-stress-hurts-your-body-and-what-do-about-it">release stress from your body</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"> is to
mindfully set an intention to “let go” of any tension from your body as you do
a muscle tautness freeing exercise. This exercise aids in bringing your
awareness to how your body handles stressful situations, or even disturbing
thoughts that make you feel anxious. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Muscle tension can lead to chronic pain, muscle spasms, and
stiffness. To </span><a href="http://www.remember-to-breathe.org/Tense-and-Release-for-the-Whole-Body.html">release tension</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">, take a moment
to scan your body and notice where you feel tension or pain. Knowing where you
store stress will enable you to release the negative emotions. Common areas that
store stress are the jaw, neck, shoulders, back and stomach/gut. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">When you find where you store stress, set your attention on it
and clinch the area tightly for a few seconds. Imagine all the stress going to
that area to be released. As you release, take a deep cleansing breath and
exhale while visualizing the negative emotions and tension leaving your body.
Then visualize golden, healing white light filling your body and arura. Give
thanks lovingly to your body for letting go. This will help to release the
tension in your body and to feel more relaxed and at ease. <o:p></o:p></span></div>
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<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Mental Techniques for Handling Stress</span><br />
<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-QEmGeKOKVJ4/WKuZbGVunkI/AAAAAAAAH-4/7OxHPInmYxI1O7ff4q5A_ujHvSEjkmN2wCEw/s1600/mind.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="460" src="https://3.bp.blogspot.com/-QEmGeKOKVJ4/WKuZbGVunkI/AAAAAAAAH-4/7OxHPInmYxI1O7ff4q5A_ujHvSEjkmN2wCEw/s640/mind.jpg" title="Master Your Mind" width="640" /></a></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">You may have heard the phrase, “</span><a href="https://www.tonyrobbins.com/career-business/where-focus-goes-energy-flows/">energy flows to where attention
goes</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">.” Your mind is extremely influential in how you feel. Just thinking
fearful thoughts can create undue stress in your body. Fortunately, your mind
can also shift negative energy quickly. You can be prepared to better handle
stress when it happens by regularly incorporating mental exercises in your life.
Such exercises are essential to becoming the master of your mind, rather than
letting it run-a-muck without supervision—creating a </span><a href="https://daringtolivefully.com/tame-your-monkey-mind">monkey mind</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Conditioning your mind to steer clear of having knee-jerk
reactions to stressful situations and to release stress can </span><a href="http://www.naturalnews.com/036730_stress_DNA_damage_life_span.html">add years</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"> to your life
and greatly improve your well-being. What is perceived as a distressing event
to one person may not be stressful at all to another. It is how we condition our
minds that set us up for a healthy mental state—or not.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Incorporating psychological techniques can help you create a
more balanced and happier attitude that wards off stress. According to </span><a href="http://www.apa.org/helpcenter/manage-stress.aspx">American Psychological Association</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">, there are
five exercises you can do to help reduce stress:</span><o:p></o:p></span></div>
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<span style="font-size: large;"><strong><span style="border: none 1.0pt; color: #002060; padding: 0in;">Take a break from the stressor.</span></strong><span class="apple-converted-space"><span style="color: #002060;"> </span></span><span style="color: #002060;">It may seem difficult to get away from a big work
project, a crying baby or a growing credit card bill. But when you give
yourself permission to step away from the stressor, you let yourself have time
to do something else, which can help you have a new perspective or practice
techniques to feel less overwhelmed. It’s important to not avoid your stress
(those bills have to be paid sometime), but even just 20 minutes to take care
of yourself is helpful.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><strong><span style="border: none 1.0pt; color: #002060; padding: 0in;">Exercise.</span></strong><span class="apple-converted-space"><span style="color: #002060;"> </span></span><span style="color: #002060;">The research keeps growing — exercise benefits your mind
just as well as your body. We keep hearing about the long-term benefits of a
regular exercise routine. Even a 20-minute walk, run, swim or dance session in
the midst of a stressful time can have an immediate effect that can last for
several hours.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><strong><span style="border: none 1.0pt; color: #002060; padding: 0in;">Smile and laugh.</span></strong><span class="apple-converted-space"><span style="color: #002060;"> </span></span><span style="color: #002060;">Our brains are interconnected with our emotions and
facial expressions. People who are stressed often hold a lot of the stress in
their face. So laughing or smiling can do wonders for relieving some of the
tension and improving the situation.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><strong><span style="border: none 1.0pt; color: #002060; padding: 0in;">Get social support.</span></strong><span class="apple-converted-space"><span style="color: #002060;"> </span></span><span style="color: #002060;">Call a friend, send an email. Sharing your concerns or
feelings with another person does help relieve stress. But it’s important that
the person with whom you talk is someone you trust and someone you feel can
understand and validate you. If your family is a stressor, for example, it may
not be helpful to share your work woes with them.<o:p></o:p></span></span></div>
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<span style="font-size: large;"><strong><span style="border: none 1.0pt; color: #002060; padding: 0in;">Meditate.</span></strong><span class="apple-converted-space"><span style="color: #002060;"> </span></span></span><span style="color: #002060;"><span style="font-size: large;">Meditation and mindful prayer help the mind and body to
relax and focus. Mindfulness can help people see new perspectives and develop
self-compassion and forgiveness. When practicing a form of mindfulness, people
can release emotions that may have been causing the body physical stress. Much
like exercise, research has shown that even meditating briefly can reap
immediate benefits.</span><o:p></o:p></span></div>
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<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Mindfulness, Meditation & Gratitude</span><span style="color: #c00000;"><o:p></o:p></span></div>
<span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><br /></span>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">Feeling scatterbrained and overwhelmed brings more unwanted
stress. Being mindful of your thoughts and feelings can help to eliminate
stress and increase mindfulness and an upbeat attitude. Mindfulness brings
about inner peace, gratitude, inner-awareness and contentment, which help individuals
to remain calm and levelheaded when nerve-wracking moments arise. <o:p></o:p></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Mindfulness comes from </span><a href="http://www.rd.com/health/wellness/10-steps-to-mindfulness/">living in the present moment</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">, which is
accomplished by bringing your attention to your thoughts, feelings and
emotions. You can increase your inner awareness by doing less, eating slowly, spacing
activities, meditating, not worrying about the future or dwelling on the past. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">People who cultivate a positive </span><a href="https://www.verywell.com/the-benefits-of-gratitude-for-stress-relief-3144867">attitude of gratitude</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";"> are more loving,
forgiving and appreciative—all of which support eliminating stress. These
people appreciate the good times and seem to not give much energy to negative
events. They see opportunities in challenging situations and make the most out
of them. <o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">Being grateful has a long list of benefits that can enrich your
life. It enables you to: make new friendships, enrich your health and wellness,
become happier and healthier, strengthen empathy and compassion, reduces anger
and frustration, and increase your self-esteem and </span><a href="http://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#6f9ae5a76800">mental strength</a><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large; mso-fareast-font-family: "Times New Roman";">When you are positive and grateful, you are able to handle
difficult situations better than those who are not. Those who are positive look
for the good in others, are able to see the silver-lining in trying times, and
are able to bounce back quicker when things don’t work out as hoped. <o:p></o:p></span></div>
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<span style="font-size: large;"><span style="color: #002060;">You can cultivate a
positive attitude by practicing being hopeful, thankful, and cheerful day in
and day out. Just like lifting weights can sculpt your muscles, your mind can
be transformed as well. </span><a href="https://newsinhealth.nih.gov/issue/aug2015/feature1">Studies</a><span style="color: #002060;"> show that cultivating an optimist mindset can help
maintain a positive mood. Research has found that a positive mental state
improves overall health, wards off disease and strengthens the brain. Negative
emotions do just the opposite—they cause fear, stress and anxiety and illness.<o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="color: #002060;"><br /></span></span></div>
<div style="background: white;">
<span style="color: #002060; font-size: large;">Having a positive
mindset enhances happiness, purpose and fulfillment. Those who are grateful and
positive have closer relationships with their loved ones, are happier at work,
and are generally healthier. Being positive also aids in better sleep and the
ability to maintain a healthy weight better than those who are negative.<o:p></o:p></span></div>
<div style="background: white;">
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<span style="color: #002060; font-size: large;">No worries if you are
not particularly happy or positive. Gratitude and optimism can be cultivated.
When you become optimistic and cheerful, you will attract positive people,
circumstances and events into your life. You will begin to see your world as
“half full” as your optimistic attitude takes root in your mind. <o:p></o:p></span></div>
<div style="background: white;">
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<span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">A surefire way to cultivate a positive attitude of gratitude</span><span style="color: #002060;"> is to keep a </span><a href="http://www.positivelypresent.com/2011/03/keeping-a-gratitude-journal-to-cultivate-positivity.html">gratitude
journal</a><span style="color: #002060;">. Keeping a journal not only gladdens
your heart as you write down what you’re grateful for, but it also imprints in
the subconscious mind to notice and seek out positive situations and people,
which increases your awareness to what pleases you. <o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large;">Keeping a journal filled with
what you are grateful for is easy to do and doesn’t take much time. All you
need is a journal or notebook and a couple of minutes a day. It’s best to
designate a time each day so that you’ll be more likely to follow through with
your journal keeping. As Dutch philosopher Rabbi Baruch Spinoza suggested in
the seventeenth century, simply ask yourself the following questions each day
for a month:<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">1.<span style="font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #002060;">Who or what inspired me today?<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">2.<span style="font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #002060;">What brought me happiness today?<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span style="color: #002060; mso-fareast-font-family: "Times New Roman";">3.<span style="font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #002060;">What brought me comfort and deep peace today?<o:p></o:p></span></span></div>
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<span style="color: #002060; font-size: large;">Answering these questions and/or
recording your thankfulness each day for a month will generate a new habit of
having gratitude that will help you find more meaning and joy in your life, as
well as profound inner peace and tranquility. <o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="color: #002060; font-size: large;">Challenge yourself to write down
new things you’re grateful for from the previous days. In so doing, you will
find a deeper appreciation for the simple abundance around you that will
enhance your life wonderfully. Remember, what you give your attention to will
expand in your life. So the more you cultivate a positive attitude of gratitude,
the more you will have to be grateful for.<o:p></o:p></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="color: #002060; font-size: large;">You will be able to handle
whatever comes your way by incorporating these proven life-changing, stress
reduction exercises and techniques in your life. These tools will give you the
ability to clear negative energy and be carefree, happy, and peaceful anytime
you choose!</span></div>
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<span style="color: #002060; font-size: large;"><br /></span></div>
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<span style="color: #002060; font-size: large;"><i>Carol Whitaker xo</i></span></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-62115551502180926462017-02-06T13:04:00.000-07:002017-02-07T09:39:17.075-07:00How to Use Tech to Enhance Your Wellness Program <div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: "bookman old style" , serif;"><span style="font-size: 14pt;">For a long time, technology has suffered from a poor
image in terms of supporting our health. Most of us associate it with large
amounts of sitting, looking at screens and general malaise. Despite that perception,
we accept the </span><span style="font-size: 18.6667px;">trade off</span><span style="font-size: 14pt;"> as worthwhile in exchange for the many conveniences
technology provides us.</span></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">But what if there were another way? What if
technology could actually prove beneficial to our health and wellness rather
than serve as an impediment? Utilized correctly, that’s exactly what modern
technology can and does do. <a href="http://livsxinneygirl.blogspot.de/2016/07/simple-ways-to-improve-your-quality-of.html">Quality
of life</a> needn’t be a tug of war.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">With the right tools, a suitable plan and the proper
state of mind, technology can be a tool to enhance your wellness program in
ways previous generations may never have imagined. Here’s how you can get the
most out of your tech when it comes to health.<o:p></o:p></span><br />
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<a name='more'></a></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Defining
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Before we can even dive into the many benefits of
technology for improving our health, we have to understand what the meaning of wellness
even is. The truth is that there’s <a href="http://www.nationalwellness.org/?page=Six_Dimensions">some debate over
the exact definition</a>. In my opinion, there are two polarized meanings:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 14.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">A
state of being free from pain, disease or general restriction; a lack of
illness or associated malaise<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 14.0pt; line-height: 115%;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Optimum
function, characterized by the realization of maximum potential, performance
and the ability to achieve one’s goals, including physical, mental, spiritual, emotional
and social.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">While the former definition is technically correct,
it does seem to fall a little short. Is it really enough for us just to feel not
in pain? Do we consider wellness to be successfully achieved if we can sit on
the couch without feeling ill and watch TV all day, or do we want something
more?<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">While there may be those who only dream of being
able to achieve that state, I believe it’s fair to say that we should aspire for
something more. In general, the second definition for wellness will be the one
to which we refer to most heavily in this article, so keep that in mind!<o:p></o:p></span></div>
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<b><span style="font-family: "bookman old style" , serif; font-size: x-large; line-height: 115%;"><span style="color: #351c75; font-size: small;">Securing
the Bases</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Before realizing the benefits of technology, it’s
important to plan ahead. Improperly secured technology can prove to be anything
but an asset; it can be an incredible headache and actually contribute to
stress levels in a seriously unhealthy way.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">That’s why you should start by examining any tech
you plan to utilize to see if it could prove to be more of a liability than an
asset. For instance, wearable tech is something we’ll be considering as one of
our tools. Yet understand that not all wearable tech is universally
appropriate. A swimmer certainly wouldn’t benefit from a watch that can’t go
underwater.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Smartphones, computers and tablets all serve as
incredibly versatile tech items, but they also carry risks in the data and
privacy department without the use of proper security software, <a href="https://securethoughts.com/3-best-vpns-privacy/">such as a Virtual
Private Network</a>, an anti-virus app and a backup app.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">The first two are to ensure data isn’t lost to
hackers or malware while the third is to restore anything lost in any kind of
accidental situation (things do happen sometimes!). As a special note for those
in a professional field, these steps are even more important because you could
be liable for more than just your own wellness (as client information leaks
could have very negative impacts on the lives of others).<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">With a suitable foundation, we can address each area
of wellness individually.<o:p></o:p></span></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Physical
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">While physical wellness is predominantly associated
with diet and exercise, technology can make the process easier. For instance,
learning appropriate ways to build muscle can be aided by <a href="https://www.unm.edu/~lkravitz/Article%20folder/hypertrophy.html">professional
research that you can access online</a>. You can use this research with your
mobile or access apps that provide workout programs to aid your journey.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Wearable tech is another great tool that’s come into
its own over the past few years. Serving largely as a tracking instrument,
devices such as smartwatches help you track your heart rate, breathing, number
of steps, distance traveled and workout times.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Some even help you from getting bored by allowing
you to stream your music over Bluetooth straight into your headphones or ear
buds. Music is a powerful mood changer to begin with, and combining it with your
exercise routine can keep you motivated.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">You can also turn exercise into a game. Geocaching,
for instance, has you travel to specified locations using hints and GPS to find
a notebook and leave your mark. Pokémon Go sends you walking around to visit
stops and catch Pokémon, making travel on foot preferable to just driving
everywhere.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Diet benefits tremendously from the app world thanks
to services such as MyFitnessPal. These types of apps use food databases to
help you track the amount of nutrition you’re getting from what you eat versus
daily requirements. You may come to find you’re lacking critical nutrients
needed for maintaining a healthy body or are just consuming too many calories
for your activity level.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">For instance, a vegan diet, while an excellent way
to reduce inflammation, is severely lacking in Vitamin B12. It also has
difficulty providing adequate iron, zinc, calcium and omega-3 fatty acid. Using
a nutrition app can help you identify what you’ll need to supplement in order
to stay healthy.<o:p></o:p></span><br />
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Mental
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Some of the benefits tech has on the physical end
are easier to see, but did you know technology is also making strides in
helping us stay more mentally well? App developers, academic institutions and tech
engineers are working together to promote devices and apps that can help.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">One good example is a wearable called Spire. Unlike
watches and pedometers that seek to track activity exclusively, Spire helps
keep track of your breathing patterns and helps you achieve a calmer state.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">It is backed by StanfoUniversity and focuses on
promoting physical life habits that can have a calming effect on your brain and,
by extension, your body as well. Besides that, there are a number of apps that
focus on cognitive behavioral therapy (CBT) and help their users set and
achieve mental wellness goals to combat problems such as anxiety.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">You might also be surprised to hear that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3978245/">research done over
the past decade</a> has turned the tables on our knowledge of how video games
impact overall mental health. In fact, those who play video games occasionally
have been demonstrated higher levels of mental agility and focus.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">The rewards system built into most games helps to
foster a sense of achievement and improves our attitude about life in general.
That includes games traditionally associated with more violent tendencies, as
ultimately the player is still able to experience the satisfaction of winning
sooner or later </span><span style="font-family: "bookman old style" , serif; font-size: 14pt;">(particularly in modern games that are designed to be won).</span><br />
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Social
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">In the same vein that technology expands and
augments our ability to handle everyday tasks, it also connects us. The advent
of social media platforms and technology has forever altered our understanding
of human interaction and fostered incredible opportunities for expanding our
social selves.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Communication is the key element for many of tech’s
latest boons; from promoting healthier diets to support groups for sufferers of
disease or abuse, technology grants us an expanded understanding of one another
and complements the social wellness that might otherwise be very limited for
us.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Consider the stay-at-home mother or the traveling
business person. In both cases, contact with important family members and
friends have been traditionally very limited. Yet with services such as Skype,
contact is available virtually anytime, anywhere. And contact is evolving.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">In the past century, distant communication was first
by written or transmitted word, then by audio only and finally by video. But
many of these means were severely limited or expensive. Even when home video
calls first became available, they were limited to those with fast internet and
digital cameras.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Now most of us have access to a phone with a
relatively good camera and either a data plan that’s fast and efficient or WiFi
that’s free and convenient. Even our soldiers on the other side of the globe
can call home and see their families in just seconds.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Using services such as LinkedIn also foster our
professional relationships by providing a platform to host professional
information and to connect with other people for the purposes of business.
School alumni associations link us with academic institutions and provide help
meeting people to accomplish our financial and social goals.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Emotional
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: large;"><br /></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Some of what constitutes emotional wellness overlaps
with mental and social wellness, but it still remains a distinct field of
interest. Emotional wellness is fostered by our daily interactions and shaped
by how we see the world.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Technology helps us by providing a more objective
view on the world around us. Fears and anxiety tend to be bred by unhealthy
patterns of thinking and feelings of inadequacy. Things like positive
affirmations and goal tracking curb those irrational thoughts by providing us
with proof of progress.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=1380482077266799530" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Apps are particularly helpful in tracking your
goals, with those that include timelines and schedules such as LifeTick being
especially resourceful. Many of these apps are also cross-platform, allowing
you to access them on your personal computer and many or all of your mobile
devices.<o:p></o:p></span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Other services, such as WayForward, focus on
providing access to specialists to deal with the daily emotional stress we’re
forced to handle at home and at work. The use of digital journals and blogs can
help to share our feelings and access the support of the community to help
fight through trying times.<o:p></o:p></span><br />
<br /></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Creating a positive paradigm of emotional thought
isn’t just restricted to our own wellness either. As emotional providers for
others (including our children), we’re virtually obligated to use technology to
research how we can <a href="http://www.nemours.org/service/health/growuphealthy/emotion/families.html">provide
safer, more emotionally stable environments</a> for those we’re responsible to.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">It’s worth noting that Spire, mentioned above, is
just one of many wearable tech items being utilized for nonphysical wellness.
Other research is being done to sense changes in our feelings and states that
we may not even be aware of. <a href="http://health.usnews.com/health-news/health-wellness/articles/2015/07/09/wearable-technology-can-now-detect-your-emotions">Newer
devices</a> might even be used to help us understand the feelings of those who
have trouble communicating, as with autism.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Spiritual
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: large;"><br /></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">The exact definition of spiritual wellness varies
depending on your personal beliefs, but for nearly all of us it means a sense
of connection with the world beyond just our social interactions with other
people. It also comprises our values.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">For those on the more religious spectrum, there are
a number of gadgets and apps available. A mat for reducing the physical pains
experienced during prayer was <a href="https://www.timez5.com/">developed by
the Timez5 company</a> to help Muslims with their daily prayers.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Anyone seeking to meditate can find helpful guides
and videos on YouTube to assist in a step-by-step format. The same is true of
yoga practitioners and those learning Tai Chi or any other physical activity
tied to spirituality. In some cases, these videos also teach chants or provide
soothing music to help with relaxation.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Alongside more mainstream spiritualism is the development
of tech items used by ghost hunters in an attempt to establish communication
with nonephemeral entities. A variety of items circulate in the field, from
digital recorders said to pick up the voices of spirits to full-spectrum
cameras designed to see what our eyes cannot.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">In each case, technology helps us pursue our own
spiritual goals, which ultimately is what allows us to establish our own
spiritual wellness. Despite differences of opinion, we all share the need to
reach out and connect to something.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Career
Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: large;"><br /></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Perhaps the final area where technology can enhance
your wellness program is in the financial sphere. Our careers shape much of the
other aspects in our life. Time spent in a successful company can help anyone
feel more accomplished.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">One of the greatest contributions of technology in
the last few years has been in the realm of employment. Thanks to the
popularity of blogs and freelance work, many of us are facing a future with
greater opportunity and freedom to choose work rather than be assigned it.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Platforms such as Upwork and Freelancer give us a
chance to seek work at our leisure without committing to a long-term position.
Physical location is no longer the sole mediator of what jobs we can do; the
only limit is how much effort and drive we have.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">As we discussed above, you can make good use out of
LinkedIn and other social services to build your resume for jobs you want and
meet with other professionals. You can also engage in online training using
apps and services to learn new and exciting skills to further augment your
portfolio.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: x-large;">Pushing
the Limits of Wellness</span><span style="font-size: 14pt;"><o:p></o:p></span></span></b><br />
<b><span style="font-family: "bookman old style" , serif; line-height: 115%;"><span style="color: #351c75; font-size: large;"><br /></span></span></b></div>
<div class="MsoNormal">
<a href="https://www.blogger.com/blogger.g?blogID=1380482077266799530" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Before technology and the age of information, our
wellness was largely limited by what was immediately available. But thanks to
the advent of the internet and gadgets to interface with it, we now have
considerably more angles to improve ourselves and our lives.<o:p></o:p></span><br />
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Using technology to augment our understanding of
what constitutes maximum wellness goes a long way in improving the quality of
our lives. Naturally, we must be cautious about relying too much on technology,
but we would be fools to turn a blind eye to its benefits.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">How will you use tech to boost your wellness
program? Will it serve as an integral part or just as a situational tool? Leave
us a comment about what you plan to do.<o:p></o:p></span></div>
<br />
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<b><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Guest Post: About
the Author: </span></b><span style="font-family: "bookman old style" , serif; font-size: 14.0pt; line-height: 115%;">Diamond is a technology specialist and
health enthusiast. Her personal foray into the world of wellness has exposed
her to an incredible array of different options we have</span> available to
live our lives to the fullest.<o:p></o:p></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-47387673412398447482016-12-15T20:46:00.003-07:002016-12-21T21:20:05.167-07:006 Simple Tips to Stress Less During the Holidays<div align="center" class="MsoNormal" style="text-align: center;">
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<b><span style="font-family: "baskerville old face" , serif; line-height: 115%;"><span style="color: #cc0000; font-size: x-large;"><br /></span></span></b>
<b><span style="font-family: "baskerville old face" , serif; line-height: 115%;"><span style="color: #cc0000; font-size: x-large;">6 Simple Tips to Stress Less During the Holidays</span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">As delightful as the Christmas season is, with all
the decorating, shopping, family get-togethers, office and friend parties, gift wrapping
and gift delivering’s, the holidays can be a bit overwhelming, to say the least!
I used to get all frazzled with all I had to do when the holidays came around each
year until I realized how damaging “stressing out” all the time was on my body.
You, too, may feel the way I use to. But, not to worry, I have some easy tips
that can make the holiday season stress-free and joyful!<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">Having an endless Christmas to-do list to top off your
already busy schedule can cause unnecessary stress and anxiety; which is the
last thing you want during <i>the most wonderful
time of the year</i>. When you feel overly stressed it’s difficult to appreciate
and take part in the magical spirit of Christmas and look forward to a happy and
prosperous New Year.<o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"></span></div>
<a name='more'></a><span style="font-family: "bookman old style" , serif; font-size: 12pt;">Who wants to be weighed down with stress—specially during this
time of year!? I know I sure don’t! Stress is a silent killer… not only does it
dampen the magic of the season, but it also affects us physically, emotionally,
and spiritually. When we’re stressed out our body, mind, and spirit are not
in balance, which may cause us to feel ill, sad, worried, isolated, depressed and
unmotivated.</span><br />
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">Stressing constantly lowers the immune system and
created “dis-ease” in the body. It plays <b><a href="http://www.apa.org/helpcenter/stress.aspx">havoc with your body</a> </b>in a
myriad of ways; to name a few, it can cause health ailments, adrenal fatigue,
sickness, sleep disorders, weight gain, confusion, anxiety, and depression.
When you feel stressed-out all of the time it can be dangerous to your health.
And, it takes away the splendor and wonder of the holiday season.<o:p></o:p></span></div>
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<b><span style="font-family: "baskerville old face" , serif; line-height: 115%;"><span style="color: #cc0000;"><span style="font-size: x-large;">Tips to Enjoy the Holidays</span><span style="font-size: 16pt;"><o:p></o:p></span></span></span></b></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">To help you enjoy Christmas and New Year’s with less
worry and more cheer, do the following tips until you feel at peace and more carefree.</span></div>
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<ol>
<li><span style="text-indent: -0.25in;"><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%;"><span style="color: #cc0000; font-weight: bold;">Love
& Respect Yourself.</span></span></span><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><span style="color: #cc0000;"> </span>Tell yourself “I love you! All is well..." several
times throughout the day. Love yourself unconditionally—regardless of your
faults or circumstances. Trust that everything always works out for your highest good. Loving and believing in yourself are the greatest Christmas gifts that you can give yourself. </span><span style="font-family: "bookman old style" , serif; font-size: 12pt; text-indent: -0.25in;">If you struggle with loving and accepting yourself, know that you're not alone. Many people struggle with having self-love. Thankfully, we can all learn how to, which enriches life and inspires us to dream big and go after them with gusto. </span><span style="font-family: "bookman old style" , serif; font-size: 12pt; text-indent: -0.25in;">Loving yourself opens your heart chakra to give and receive love, joy, and abundance. It leads the way to believe in your ability to succeed in all areas of your life. And it enriches family relationships and brings gladness and inner-peace more profoundly, which makes the holidays more meaningful. If you struggle with having self-love, I can help you discover just how magnificent and powerful you are! You really can live a ridiculously happy life--now and always! (I'm offering a <b> </b></span><a href="http://www.carolwhitaker.com/services/livfit-transformation-programs/" style="font-family: "bookman old style", serif; font-size: 12pt; text-indent: -0.25in;" target="_blank"><b>Christmas Special</b></a><span style="font-family: "bookman old style" , serif; font-size: 12pt; text-indent: -0.25in;"> - <b><span style="color: #cc0000;">50% OFF </span></b>my Transformation Coaching Programs throughout the month of December.) </span></li>
<li><b style="text-indent: -0.25in;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Be
Grateful.</span> </span></b><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Upon waking each morning, before you get out of bed,
give thanks to the good Lord above for the many blessings in your life. You can also keep a gratitude journal, that will help train your brain to notice the good things in life to be happy and thankful for. If you
complain a lot, catch yourself, and say out loud three things that you’re grateful for. Having
an attitude of <a href="http://www.health.harvard.edu/newsletter_article/in-praise-of-gratitude"><b>gratitude</b></a>
will improve your mood and your life in wondrous ways.</span></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><b style="text-indent: -0.25in;"><span style="color: #cc0000; font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">Be
optimistic.</span></b><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"> Release limiting thoughts and beliefs that
keep you stuck in a world of negativity and despair. Replace negative thinking with
thoughts of love, hope, peace, and happiness. Be open to the joys of the season. Rather than focus on all you have to do, make a short list each morning of things you would like to get accomplished and keep a positive attitude as you go about your day checking off your list. This will bring about feelings of contentment and peace. And, if you're not able to check off your list completely each day, that's okay, you can do so the following day. :)</span></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><b><span style="color: #cc0000;">Be Charitable.</span></b> </span><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;"><a href="https://www.lds.org/topics/charity?lang=eng"><b>Charity</b></a> is<i> the</i> <i>pure
love of Christ</i>. Giving of your time, gifts, and monetary means during the
Christmas season not only lifts the spirit and helps those you are giving to,
but does even more so for the giver<i>—you! </i>Give what you can with gladness and thankfulness
for that which you have to offer—and soon you’ll discover that you will have
more to be thankful for. It's a magical way to live all year long!</span></li>
<li><b style="text-indent: -0.25in;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Let
Go of Negative Feelings.</span> </span></b><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Practice em<i>otional release </i>exercises whenever needed. When you feel out of
sorts, you can do various techniques to uplift your spirit and release stress. Try saying positive
affirmations aloud with enthusiasm! Meditate for at least 10-minutes daily by focusing with faith, believing that you can create whatever you set your mind to. Keep a "Letting go" journal, write down what bothers you and next to the items written, write ways to resolve or the truth behind what's bothering you and then cross out the list of items that concerns you. You can also practice doing mirror work, which is speaking
lovingly to yourself as you look in a mirror. It can change your conception of who you actually are--a powerful being of light. Another helpful tool to release
negative emotions is to do EFT (Emotional Freedom Technique) a.k.a. tapping therapy. I've had excellent success using it whenever I feel blockages in my energy (it makes me fee uneasy). My clients have also had phenomenal success by implementing EFT during their coaching sessions. (You can learn about the health benefits of EFT on my website at <a href="http://www.carolwhitaker.com/services/eft-tapping-therapy-emotional-freedom-technique/" style="font-weight: bold;">CarolWhitaker.com.</a>) </span></li>
<li><b style="text-indent: -0.25in;"><span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Focus
on Christ.</span> </span></b><span style="font-family: "bookman old style" , serif; font-size: 12pt; line-height: 115%; text-indent: -0.25in;">Relish in the true meaning of <i>Christ</i>mas—the birth of Christ. Drop the last syllable of Christmas and you have the true meaning and spirit of Christmas--"The spirit of Christ". To ease your worries is to give them to Christ. Trust that He is with you with you always. He's always there with all the love and support you could ever imagine... if you but ask. <i><a href="https://www.lds.org/ensign/2016/12/light-the-world?lang=eng"><b>Christ is
the light of the world</b></a></i>. The more you go about shopping and serving others with
the true spirit of Christmas in your heart, the happier you will be and the more your radiant <i>ligh</i>t will shine from within. And when your light shines
brightly, you can’t help but feel better and less stressed! Which also uplifts and inspires others around you to feel happier and more at ease as well. Living from your higher self is truly a glorious way
to live.</span></li>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">Remind yourself that innately you were created to
live a joyful life. Resolve here and now to release the pressures of the season
and relish in the spirit of giving and receiving. Relish in the time spent laughing and eating
delicious feasts with your dear family members and friends. Give yourself permission to be at peace and to love and accept yourself fully with a heart filled with gratitude.</span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 12.0pt; line-height: 115%;">By implementing these simple tips, you will be able
to take pleasure in the happiness of the season--stress-free--which makes
for a more memorable and fulfilling Christmas and New Year! After all, <i>it's the most wonderful time of the year! </i></span></div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-60911012172414031052016-10-25T17:23:00.000-06:002016-10-31T13:56:42.411-06:00CRIO BRU – My New Hot Cocoa Love!!!<div class="separator" style="clear: both; text-align: center;">
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<b><span style="color: #7f6000; font-family: "bernard mt condensed" , serif;"><span style="font-size: x-large;"><br /></span></span></b> <b><span style="color: #7f6000; font-family: "bernard mt condensed" , serif;"><span style="font-size: x-large;">CRIO BRU – My New Hot Cocoa Love!!!</span></span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">I'm a big fan of <a href="https://www.criobru.com/"><b>Crio Bru</b></a>! If you haven't heard of it, let me in on a delicious little secret... It's a form of hot chocolate that is made from roasted ground cacao beans from different parts of the world that have robust flavors and subtle aromas to die for! </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">It comes in several flavors, however, my favorite it Ghana French Roast & Venezuela Medium Roast (I mix them together in my French Press). Each flavor of cocoa is harvested from the name noted on the packaging--there are 8 flavor varieties to choose from--each has a subtle unique taste. Ghana French Roast is their most full-bodied flavor, which I adore!</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">You can drink it straight (like I do) or add creamer and a sweetener. My family prefers it with vanilla (unsweetened) almond milk and stevia. </span></span><br />
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<span style="color: #783f04; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>What is Crio Bru?</b></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">You may be wondering what Crio Bru is… Crio Bru is an all-natural drink make from cacao beans from around the world, roasted and ground to perfection. It can be made in a coffee machine, or in a French press (<a href="https://www.amazon.com/Bodum-Brazil-French-Coffee-34-Ounce/dp/B000KEM4TQ/ref=sr_1_8?ie=UTF8&qid=1477940903&sr=8-8&keywords=french+press"><b>like this one</b></a>), which is best to use to get all the yummy complex chocolatey flavors the beans have to offer.</span><span style="font-family: "times new roman" , serif; font-size: 14pt;"></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"><br /></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #1d2129; font-family: "georgia" , "times new roman" , serif;">I LOVE hot chocolate, especially this time of year, but NOT all the yucky ingredients that typically goes along with it. I don’t eat (or drink) sugar, and I don’t like all the nasty preservatives or added fats in my hot chocolate. Thankfully, my dear friend introduced me to my new hot chocolate love, Crio Bru!</span><span style="font-family: "georgia" , "times new roman" , serif;"></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #7f6000; font-family: "georgia" , "times new roman" , serif; font-size: medium;"><b><br /></b></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #7f6000; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Health Benefits of Crio Bru</b></span></span><br />
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<span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14pt;">Did you know that straight cocoa is incredibly </span><a href="http://www.herbwisdom.com/herb-cocoa.html" style="font-family: "times new roman", serif; font-size: 14pt;"><b>healthy for you</b></a><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14pt;">? Crio Bru (in all flavors) is loaded with antioxidants? In fact, this true superfood has more antioxidants than blueberries—40 times more to be exact and it’s loaded with iron and has more calcium than cow’s milk!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">It also has natural mood elevating benefits. When I drink it, I seriously feel cheerier, more carefree and upbeat! </span><span style="color: #404040; font-family: "times new roman" , serif; font-size: 14.0pt;">A cup of this delicious bru has proven happiness chemicals - dopamine, anandamide and phenylethylamine and serotonin, which</span><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"> helps wards off depression, anxiety, and worry.</span><span style="font-family: "times new roman" , serif; font-size: 14pt;"></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">It will also boost your energy—naturally—without the nasty side effects of caffeine. The fabulous property that increases energy is from theobromine. A fabulous compound that provides a mild, long-lasting energy boost and mental focus and clarity. It will make you feel good along with steady energy without the unwanted crashing side effects that stimulants have.</span><span style="font-family: "times new roman" , serif; font-size: 14pt;"></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">To top it off—included in the long list of wonderful health benefits—it promotes <a href="https://www.criobru.com/honest-energy/" target="_blank"><b>weight loss</b></a>! It will actually help curb your appetite AND it blocks fat—who doesn’t want that! It’s an excellent aid to help you lose weight and help control your appetite. It’s a healthy way to shed weight while feeling better and more invigorated throughout the day.</span></span><br />
<span style="font-size: large;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #783f04; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Enjoy! </b></span></span></span><br />
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<a href="https://4.bp.blogspot.com/-WLZqBv1byLI/WBecT7j5PHI/AAAAAAAAH8U/vTHXFQknRv8Ylu_D-eV_AZgNCwCW1vEjACLcB/s1600/cup%2Bof%2Bcrio%2Bbru.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://4.bp.blogspot.com/-WLZqBv1byLI/WBecT7j5PHI/AAAAAAAAH8U/vTHXFQknRv8Ylu_D-eV_AZgNCwCW1vEjACLcB/s640/cup%2Bof%2Bcrio%2Bbru.jpg" width="582" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;">I always look forward to starting my day off with a yummy hot cup (or two) of Crio Bru. My family also drinks it, which does my heart good knowing my children and hubby are also getting a high daily dose of antioxidants to help ward off colds and flu bugs that are going around this time of year.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #1d2129; font-family: "times new roman" , serif; font-size: 14.0pt;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "times new roman" , serif; font-size: 14.0pt;">If you drink it too and enjoy the marvelous health benefits of doing so, please comment and share which flavor you enjoy best below. We'd love to hear from you!</span></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 14pt;"><span style="font-family: "georgia" , "times new roman" , serif;">To learn more and order some Crio Bru, visit:</span><span style="font-family: "times new roman" , serif; font-size: 14pt;"><b> </b><span style="color: blue;"><a href="https://www.criobru.com/"><b>https://www.criobru.com</b></a></span></span><span style="font-family: "times new roman" , serif; font-size: 14pt;"><span style="font-family: "times new roman" , serif; font-size: 14pt;"></span></span></span><br />
<span style="font-family: "times new roman" , serif; font-size: 14pt;"><span style="font-family: "times new roman" , serif; font-size: 14pt;"><br /></span></span> <span style="font-family: "times new roman" , serif;"><span style="font-size: 18.6667px;">To your health & happiness!</span></span><br />
<span style="font-family: "times new roman" , serif;"><span style="font-size: 18.6667px;"><i><br /></i></span></span> <span style="font-family: "times new roman" , serif;"><span style="font-size: 18.6667px;"><i>Carol xo</i></span></span></div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-75843012808441128542016-08-26T11:36:00.002-06:002017-02-07T09:40:02.296-07:00Protein Rich Alternative Foods for Bodybuilding<h1 style="text-align: center;">
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<span style="color: #351c75;">Protein Rich Alternative Foods for Bodybuilding</span></h1>
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<span style="color: #351c75;"><span style="font-size: small;">Guest Post By: James McDuffy</span></span></h1>
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Contrary to what most people think, proteins don’t necessarily have to come from red meats and chicken. After all, it’s not unusual to find bodybuilders that are vegetarians, who rely completely on non-meat sources for their protein requirements.</div>
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In my opinion, there’s a certain type of wisdom behind this practice. For instance:</div>
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<b><i>1.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal; font-weight: normal;"> </span></i></b><b><i>Not as expensive as meats</i></b></div>
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<b><i>2.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal; font-weight: normal;"> </span></i></b><b><i>Contain fewer calories</i></b></div>
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<b><i>3.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal; font-weight: normal;"> </span></i></b><b><i>Kinder to the environment</i></b></div>
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It’s just as <a href="http://musclegrowthexpert.com/vegetarian-bodybuilder/">easy to get protein without having to resort to meat</a>.</div>
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Recently I overheard a conversation at my gym where two guys were discussing whether becoming a vegetarian would affect the muscle building process. One thing that caught my attention immediately was when one of the guys probed whether non-meat protein sources offered “complete proteins”.<br />
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Around a fortnight prior to that, I read a long article discussing “complete proteins”. For those of you wondering what complete proteins are, this term refers to amino acids that are the fundamental building blocks for protein in the body.</div>
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<b><i>Did you know that there are up to 20 different types of amino acids that form protein? </i></b></div>
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<b><i>Did you also know that 9 of these amino acids aren’t naturally produced by the body?</i></b></div>
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These nine amino acids are often referred to as “essential amino acids”. Our bodies aren’t capable of producing these, and that’s where “complete proteins” come into play, because they help supplement “<i>the missing nine</i>”.</div>
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So it’s important to know what foods offer you “<a href="http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-complete-and-incomplete-proteins">complete proteins</a>”, and what foods don’t. For instance, eggs and meat will offer “complete proteins”, whereas nuts won’t. This doesn’t mean that you have to have every type of essential amino acid in every meal; you just need the <i>right amount daily</i>.</div>
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According to dieticians, diets that are purely plant-based contain a vast range of amino acids, meaning vegetarians are certain to get all they need with relatively little effort.</div>
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I used to be the type of guy that had to have “complete proteins” in all of what I ate. This wasn’t necessarily a problem, but at the same time it was and always necessary. Everyday foods like dairy products and eggs more than supplemented my requirements, but I was always on the lookout for new protein sources that didn’t necessarily come from meats.</div>
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Here’s what I found…<br />
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1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Spirulina</h2>
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Contrary to what you may have been told in the past, Spirulina is not a “complete protein” source because it doesn’t contain any <i>cysteine</i> and <i>methionine</i>. It’s pretty easy to supplement these missing two elements by adding nuts, oats, grains, or seeds.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 4 grams of protein in a tablespoon</i></b><br />
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2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Peanut Butter</h2>
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When you combine legumes like peanuts, lentils, and beans with certain grains like corn, rice and wheat, you will ultimately create “complete protein”. This is exactly why peanut butter mixed with whole wheat for instance is such a great snack! It’s high in calories, yes accepted, but it also provides an abundance of essential amino acids along with healthy fats that we all need.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 7.5 g of protein in a tablespoon </i></b><br />
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3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Hummus</h2>
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Rice and wheat contain a similar type of protein, which lacks lysine. Chickpeas on the other hand ooze in lysine, and this makes the proposition of eating hummus accompanied by pita very interesting. Chickpeas contain an almost identical amino acid profile to most legumes, and they should leave you free to experiment with different types of hummus, i.e. made from:</div>
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<i>1.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal;"> </span></i><i>Beans</i></div>
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<i>2.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal;"> </span></i><i>Edamame</i></div>
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<i>3.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal;"> </span></i><i>Cannellini</i><br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 3.5 g of protein in a tablespoon</i></b><br />
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4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Rice and Beans</h2>
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The combination of rice and beans is probably one of the cheapest and simplest vegetarian meals around. Not only this, rice and beans is one of the best sources of non-meat proteins you’ll find anywhere. Beans themselves are low in methionine and extremely high in lysine. Rice on the other hand is low in lysine, and high in methionine. See where this is going? The two dovetail together to provide you with protein that is on par with what meat offers.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 7 g of protein in a cup</i></b><br />
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5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Seitan</h2>
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Yes agreed, gluten doesn’t really have a very positive image in health circles, but provided you are not gluten intolerant, it can be a very good source of protein. By combining gluten with certain herbs and spices, hydrating it with water, and letting it simmer, you end up with seitan. Although this won’t give you “complete protein”, by simply adding soy sauce will make up the lysine-deficit that you initially started with.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 21 g of protein in a 1/3 cup</i></b><br />
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6.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Quorn</h2>
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This stuff was originally created to help combat chronic food shortages. It is created by growing certain fungus into meat-like substances that offer “complete proteins”. Although it might sound like something out of a science fiction movie, Quorn belongs to the mushroom family, and in all honesty, it’s quite tasty.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 13 g of protein in a 1/2 cup </i></b></div>
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7.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Quinoa</h2>
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With a similar appearance to couscous, quinoa is extremely nutritious. It’s packed with iron, fiber, manganese, and <a href="http://musclegrowthexpert.com/magnesium/">magnesium</a>; and it’s a great substitute for rice. Quinoa is extremely versatile because it’s used in cookies, breakfast casseroles, fritters, and even muffins.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 8 g of protein in a cup</i></b><br />
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8.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Buckwheat</h2>
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Buckwheat is related to <i>rhubarb</i>, and has absolutely nothing to do with wheat. Buckwheat is a favorite in Japan because it’s used to create “soba” (popular noodles). The seeds are usually grounded together to create a flower like substance which can be used to cook pancakes, and oatmeal. This ingredient is super healthy because trials have shown it to help enhance circulation, keep blood glucose levels in check, and lower blood cholesterol.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 6 g of protein in a cup</i></b><br />
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9.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal;"> </span>Hempseed</h2>
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Related to hemp, and contains massive amounts of all of the nine essential amino acids <i>plus</i> calcium, iron, zinc, and magnesium. Moreover, hempseed is a great source of essential fatty acids such as omega-3s that are known to help alleviate symptoms of depression.<br />
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<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><b><i>Approximately 5 g of protein in a tablespoon</i></b><br />
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10. Soy</h2>
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As stated earlier, beans are known to be low in methionine, whereas soy is considered to be a “complete protein”, and according to nutritionists, it thoroughly deserves this status. Soy comes in a number of forms, “natto”, “tempeh” and “tofu”. The former two are created by fermenting the beans, but the latter is said to be the best-known soy product out there. In terms of finding the best protein, it’s believed that the firmer the tofu, the more protein it contains.</div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-77632181685253483842016-07-18T20:16:00.000-06:002016-08-09T08:30:05.276-06:00How to Improve Your Quality of Life Quickly<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-29LJGbpVDeo/V42Mufut1kI/AAAAAAAAH5Q/U_h0IHXtQCYdfuZojSNuNeE1meDTGleSQCLcB/s1600/BE-the-balance-of-your-life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://3.bp.blogspot.com/-29LJGbpVDeo/V42Mufut1kI/AAAAAAAAH5Q/U_h0IHXtQCYdfuZojSNuNeE1meDTGleSQCLcB/s640/BE-the-balance-of-your-life.jpg" width="640" /></a></div>
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<span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>How to Improve Your Quality </b></span></span></div>
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<span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><br /></b></span></span></div>
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<span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #351c75; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>of Life Quickly</b></span></span></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #4a4a4b;">You are about to learn simple yet incredibly powerful tools that will enable you to shift your energy frequency from low vibrations of feelings of frustration and powerlessness to high energized vibrations of cheerfulness, abundance, and joy!
Your mindset is your ticket to success or failure—you have the power to choose what you think about and how you feel. We were blessed with the gift of free agency, which entitles us to create greatness in our lives if we choose.
You can become all that you desire to be when you have a positive mindset. When you feel enthusiastic about life, you are in the energy vibration of creation. That’s why you feel good, and want to expand and become that of your dreams.
You can have a happy, fulfilling life no matter what your past is or what your current circumstances are. You can become all that you wish to be by simply believing you can, setting goals, taking action and then living up to your goals once achieved.
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #674ea7; font-size: large;">Shift Your Mindset</span></b><span style="color: #4a4a4b;"> </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #4a4a4b;"><br /></span></span> <span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #4a4a4b;">As women, we often forget how important it is to live a truly happy, joyful way of life. In all the hustle and bustle of our everyday lives, we are constantly stressed as we tend to overfill our plates so much that they’re overflowing and we can’t even see over them! Unfortunately, we tend to give our best to everyone else and forget to take care of ourselves by making ourselves a high priority. </span></span><br />
<span style="color: #4a4a4b; font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="color: #4a4a4b; font-family: "georgia" , "times new roman" , serif;">We are caregivers, breadwinners, wives, mothers, taxi drivers, short-order cooks, housekeepers, sisters, friends, nurses, and councilors… It’s no wonder we’re exhausted at the end of the day as we tend to give and give to others with little thought of caring for ourselves as we need and deserve. </span><br />
<span style="color: #4a4a4b; font-family: "georgia" , "times new roman" , serif;"><br /></span> <span style="color: #4a4a4b; font-family: "georgia" , "times new roman" , serif;">We are being pulled in all directions that we have little time to spoil ourselves, and that is when we end up giving our power away unknowingly—little by little—leaving us </span><span style="font-family: "georgia" , "times new roman" , serif;">bushed</span><span style="color: #4a4a4b; font-family: "georgia" , "times new roman" , serif;"> and unfulfilled. Feelings of being </span><span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;">overwhelmed, begin</span><span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;"> to creep in leaving us feeling empty, lonely, and unsatisfied. </span><br />
<span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;"><br /></span> <span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;">We seem to constantly seem to put ourselves on the back burner and by putting everyone else first. We fail to remember how precious it is to nourish our own physical, spiritual, and emotional requirements, or even </span><span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;">worse, we</span><span style="background-color: white; color: #4a4a4b; font-family: "georgia" , "times new roman" , serif; line-height: 18px; white-space: pre-wrap;"> forget who we really are—beloved daughters of God. Thankfully, we all have the power to change that! We can improve our quality of life simply by improving our personal mindset of how we think, act, and care for ourselves.</span><br />
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When you improve your mindset, your life will literally improve. Your habitual thoughts are a precursor to what you will experience within </span><span class="hiddenGrammarError" pre="in " style="background: rgb(171 , 223 , 183); border-bottom-color: green; border-bottom-style: solid; border-bottom-width: 2px; color: #4a4a4b; cursor: default; line-height: 18px; padding: 1px 2px 0px; white-space: pre-wrap;">days</span><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #4a4a4b;">, weeks, or years to come. The more you focus on being positive and hopeful, the more your world will shift that that which you’re focused upon.
</span><b><span style="color: #674ea7; font-size: large;">Ways to Improve Your Quality of Life</span></b><span style="color: #4a4a4b;">
Below are simple yet powerful ways to improve your quality of life—in all areas.
</span><span style="color: #674ea7;"><b>• Be Hopeful & Optimistic </b></span><span style="color: #4a4a4b;">
I cannot stress enough </span></span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;">on</span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;"> the importance of being positive and hopeful. Your mind is responsible for attracting back to you that which you experience each day. If you are happy with your life as it is now—high five! However, if you find that you’re lacking in areas of love and happiness or even abundance then change your thoughts.
Be hopeful and optimistic about your current situation and in the future. By having positive thoughts, you will actually create new beliefs in your subconscious mind which will reflect on all that you do. If you want to change your life, then change your thoughts. Thoughts are previews </span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;">of</span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;"> our future, it’s imperative to give your attention to what you want to create the life & body of your dreams. What you think about most often, you bring about.
</span><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #674ea7;"><b>• Pray and Meditate </b></span></span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;">
To truly live a fulfilling life, make prayer and meditation a daily ritual. I never start the day without a prayer of gratitude to Heavenly Father. We are loved and cherished more than we can comprehend, heavenly hosts rejoice over you daily! Making prayer and meditation a top priority in your life will bring you closer to your truth within, without spirituality in your life, life can become lonely and confusing. But, when you trust in the Lord that He is always with you, guiding you and orchestrating your life before you, life becomes miraculous!
</span><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #674ea7;"><b>• Move More</b></span></span><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #4a4a4b;">
By moving more, your body will become more energized and you will soon have the desire to live a LivFit Lifestyle. Your body is designed to be active; it craves exercise equally to craving food and sleep. We weren't born to sit in front of a computer all day or be a couch potato. We were created to live healthy, active lives to invigorate our body each day!
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</span><span style="color: #674ea7;">• Set Goals </span></b><span style="color: #4a4a4b;">
If you really want to improve your life, make goal setting the top on your list. For starters, write down 3 goals that you believe YOU CAN and WILL achieve within two weeks. Make them simple enough to be able to follow through daily. Post your goals where you can read them morning and night. Read them with emotion as though you have already accomplished your goals.
Once you accomplish your goals, reward yourself, do something that you love! Then create new goals that will stretch you a bit more, doing so will reaffirm to your subconscious how powerful you really are, and that you can without question, accomplish anything you set your mind to.
</span><span style="color: #674ea7;"><b>• Exercise Regularly</b></span><span style="color: #4a4a4b;">
Make exercise a high priority and lift weights at least three times a week. Exercising is imperative to have more self-confidence and a higher self-image, which will improve all aspects of your life.
You do not need an expensive gym membership, you can train at home. I haven't stepped foot in a gym since I got married almost 24 years ago. I built my physique with dumbbells in my home gym; it's my favorite room in my home. And, YOU can too!
Buy three sets of dumbbells medium, heavy, and </span></span><span class="hiddenGrammarError" pre="and " style="background: rgb(171 , 223 , 183); border-bottom-color: green; border-bottom-style: solid; border-bottom-width: 2px; color: #4a4a4b; cursor: default; line-height: 18px; padding: 1px 2px 0px; white-space: pre-wrap;">heavier</span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;">, to keep your </span><span style="background-color: white; color: #4a4a4b; line-height: 18px; white-space: pre-wrap;">muscle</span><span style="background-color: white; line-height: 18px; white-space: pre-wrap;"><span style="color: #4a4a4b;"> building as you improve your strength and endurance. Also, buy a full-length mirror so you can see yourself doing proper form and an incline bench to train on.
</span><b><span style="color: #674ea7;">• Eat Healthy</span></b><span style="color: #4a4a4b;">
Eat healthy. The saying, you are what you eat is so true! If you eat junk you’ll feel like junk, and if you eat healthily, you’ll feel healthier. Eat a small meal every three to four hours, eating often will keep your metabolism high, as well as keep your blood sugar level.
Do your best to eat at least three healthy meals consisting of lean protein, veggies, and a complex carb, along with clean fats such as eating raw nuts or adding ground flaxseed to your salads or veggies. Your body will shed weight and will feel great by feeding it the fuel it needs to function optimally.
</span><span style="color: #674ea7;"><b>• Drink Up</b></span><span style="color: #4a4a4b;">
Aim to drink at least a gallon of purified water daily to detox your body and raise your metabolism. Have a gallon of water in your refrigerator ready to drink at all times. This will be a great way to monitor how much water you’ve had throughout the day. Or if you work, always keep a water bottle on your desk, and drink up! Add flavor if you prefer, such as lemon juice, lime juice, and stevia.
</span><span style="color: #674ea7;"><b>• Be Thankful</b></span><span style="color: #4a4a4b;">
Having an attitude of gratitude is one of the fastest ways to manifest more love and abundance. Show your appreciation in both words and deeds and allow the goodness of life to flow to you with ease. Life really is happier when you choose to be thankful for your many blessings.
If you do these simple tips you will be able to improve your life quicker than you may have thought possible.
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</span><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-73192523145967453842016-06-28T21:35:00.000-06:002017-02-07T09:40:22.391-07:005 Things Nobody Tells You about Successful Weight Loss <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large; font-weight: 700; line-height: 1.38; white-space: pre-wrap;"><span style="color: #e06666;">5 Things Nobody Tells You about Successful Weight Loss</span></span></div>
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<span style="color: #444444; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 17.94px; white-space: pre-wrap;">Guest Post By: Evelyn Kail</span></span></div>
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<span style="background-color: transparent; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">With the fitness craze catching up, everyone wants to lose weight and stay fit. There are diets like vegan, vegetarian, and Weight Watchers that people follow with regular workouts. So finally they either reach their ideal weight or tone up.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Most of the articles on the web tell that losing weight will reduce the risk of heart diseases and diabetes. You fail to notice that they tend to focus on the obvious. People fail to mention the good and the bad things associated with weight loss. If you are looking for a resource, then </span><a href="http://garagegymplanner.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Garage Gym Planner</span></a><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> has a lot of article about fitness and general health.</span></span><span style="font-family: "georgia" , "times new roman" , serif; font-size: 17.3333px; line-height: 1.38; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">So here is a list of facts that many fail to mention about weight loss.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.</span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You have to resist temptation</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Dealing with food cravings is just as real as dealing with addictions. The initial weeks of your weight loss journey will be miserable. You will want to stay on track but, situations like get-togethers and weddings will have other plans for you. Your body will also crave for tasty food and to top that your brain will tempt you to fulfill old habits.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But the good news is once you get past the first few weeks, it will become easier. You'll </span><a href="http://www.rd.com/health/healthy-eating/stop-the-craving-24-healthy-snack-ideas/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">stop craving for sweets and snacks</span></a><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> that you used to want so badly. And once you achieve your target weight, the desire for “comfort food” will dramatically reduce. In short, you may ruin your taste buds to stick to your diet.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2.</span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Damn you scales</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You followed the perfect diet, workout routine and even </span><a href="http://www.mtv.com/news/2111493/mental-tricks-workouts/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">pushed yourself each time to do more</span></a><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. But, no matter the perfect plan, scales showed you the same weight. You’ll end up wondering “What the heck is going on?” You will learn the hard way that no matter how good your plan was sometimes you won’t get the expected results.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">One month you’ll lose weight, the next month you’ll have inch loss, and sometimes you won’t even lose half a pound. Don't fixate on the results because you’ll end up discouraging yourself. Keep in mind that weight loss journeys will always be a bumpy ride.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3.</span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is not an answer to your other problems</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Besides having other problems, if being overweight bothers you, it might make things worse. So you’ll think that losing weight will make everything better. And somehow you'll even manage to lose weight. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Sure you’ll feel great; everyone will praise and gush over on how good you look. But do you still wonder “why do I feel empty?” It’s because celebrities and fitness companies have given you the wrong notion that by losing weight you’ll become funnier, charismatic, and your worldly views will change. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Even though people lose weight, sometimes they still feel like the same old chubby person on the inside. It’s because </span><a href="http://www.huffingtonpost.com/entry/will-losing-weight-make-y_b_6509824.html?section=india" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">losing weight will not resolve the underlying problems</span></a><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> that you have. In such cases, you have to get help from a professional counselor.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4.</span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your body will have some reminders</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">When you’ve lost a considerable amount of weight, you’ll have certain reminders like saggy and stretched skin. Unfortunately no creams and change in lifestyle measures will heal them. Sometimes good things may come with certain strings attached. It may seem ugly to others. But, it’s a reminder that you have worked hard towards achieving something.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">The problem is that you think only you go through it. There are many people out there with similar problems. In case if those marks and scars bother you then you can opt for laser treatments. It will make those marks and scars less visible. Beware, some of these cosmetic treatments are risky. So think twice before you get the procedure.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5.</span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You’ll get mixed reactions</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You’ll probably encounter a lot of mixed reactions from people when they notice changes. Few will be very supportive and encouraging. Others will feel threatened by your progress and probably discourage you by saying “you looked good when you were chubby” They will tempt you to eat junk food to prevent you from </span><a href="http://www.theproteinworks.com/thelockerroom/blog/cathyscarlett/10-must-know-fitness-tips-score-your-best-body" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">achieving your weight loss goals</span></a><span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Keep in mind that no matter what you do people will discourage you and bring you down. So the only thing that matters is your determination to achieve your weight loss goals. So don’t bother about people who put you off.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Conclusion</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 17.3333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Take one step at a time to avoid getting overwhelmed. Most of us who want to lose weight quickly and opt for unhealthy diets marketed by fitness companies. There are many health hazards associated with it. Don’t go ruining your health just to lose weight. Bottom-line is you have to be patient. Nothing can be achieved within a day. Take small steps until you succeed in achieving your goals.</span></span></div>
<span id="docs-internal-guid-963df20f-9a2b-f2a6-47aa-ec7749720d61"><br /></span><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-87649638075262771472016-06-01T10:22:00.000-06:002016-06-15T09:55:57.694-06:00 10 Tips to Cultivate a Higher Self-Esteem<div class="separator" style="clear: both; text-align: center;">
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<b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: x-large; line-height: 107%;">10 Tips to Cultivate a Higher </span></b><br />
<b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: x-large; line-height: 107%;">Self-Esteem<o:p></o:p></span></b></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Cultivating a high self-esteem is the key to improving all aspects of your life. Your life as it is now is an expression of your deep rooted self-beliefs, inner thoughts, emotions, and feelings. As is your body, it is constantly articulating whether or not your thoughts are for your highest good or not by how you feel. Take a moment to notice what is your body telling you right now; how do you feel? Do you feel pleased and full of life or do you feel exhausted, worn down, or lack hope?<o:p></o:p></span></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">How you feel physically is directly influenced by your psychology. For instance, if you wake up feeling well and then you go to work and your co-workers tell you that you look ill and ask you if you’re okay, soon your mind would shift to questioning how you feel which would directly affect your body. Within a short amount of time, your body would begin to feel unwell. On the flip side, if you woke up feeling tired or unwell and your coworkers keep complimenting you and telling you how beautiful and amazing you look, you would begin to feel better and may have a little skip in your step. <o:p></o:p></span></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">You can literally choose if you want to be happy with yourself or not. Your esteeming self is formed by how your inner-dialog and self-image. It takes time to master a positive opinion of yourself, but with practice and perseverance, it can be done in as little as three short weeks.<o:p></o:p></span></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">If you find that you are constantly putting yourself down for whatever reason, below are 10 simple ways to help you improve your self-esteem to enable you to shift to having loving, positive feelings that help you become happier, healthier and more in-tune with your true essence. <o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="font-family: "bookman old style" , serif;">1.</span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: large;">Express Self-Love:</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Each time you look in the mirror look into your eyes and say, “I love you.” If at first is seems uncomfortable speak to yourself as though you were your best friend. Expressing your self-love is empowering. It opens your heart to believing in yourself more fully, which will increase your self-esteem greatly. Don’t worry if it doesn’t come naturally at first. Keep practicing and soon you’ll be able to say those three words to yourself with ease and mean every word you speak.<o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Forgive Yourself:</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Do you know anyone who hasn’t made a mistake or who doesn’t wish they made a better choice? I’ll answer that for you: no. We have faults which aren't necessarily a bad thing. Our mistakes help us learn what it is we want to be, do or have to help us expand our lives to become our magnificent selves. Realize that forgiveness is a part of healing, it necessary to let go of your pas</span><span style="color: #0d0d0d; font-family: "bookman old style" , serif; text-indent: -27.5pt;">t to enable you to thrive in the future. Do yourself a huge favor and forgive yourself here and now. Ask forgiveness from God as well if needs be and then let it go. By not forgiving yourself, you will remain stuck in the past which inhibits you from embracing your miraculous future. Love and forgive yourself fully for allowing your heart to be filled with the peace you long for. </span><br />
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> <span style="color: #0d0d0d;"> </span></span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Smile and Laugh Often:</span></b><span style="color: #0d0d0d; font-family: "bookman old style" , serif;"> </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">The power of a smile goes a long, long ways. It lifts your spirits, brings a sense of happiness to others around you and brings out your inner beauty which glows radiantly from you. Be light hearted, don’t take life so seriously and laugh often. Spend time with loved ones who make you laugh out loud. Take pride in knowing that your happiness is infectious and the more you smile the more the world will smile back at you. <o:p></o:p></span><br />
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<!--[if !supportLists]--><b><span style="color: #7030a0; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="font-family: "bookman old style" , serif;">4.</span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> <span style="color: #7030a0;"> </span></span><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: large; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: large;">Have a Personal Motto: </span></b><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Mottos are a powerful way to live from an empowered state and to remind yourself to stay positive. Have a motto in the present tense that expresses your desired end result such as “Today is the best day ever! It only gets better! And the best is yet to come!” Repeat your motto throughout the day and when you see evidence that your desires are coming to fruition always give thanks to the good Lord above and relish in </span><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #0D0D0D; mso-style-textfill-fill-colortransforms: "lumm=95000 lumo=5000"; mso-style-textfill-fill-themecolor: text1; mso-themecolor: text1; mso-themetint: 242;">that which has manifested.</span><span style="color: #7030a0; font-family: "bookman old style" , serif;"><o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">5.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Make YOU a High Priority</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;">: </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Make you a high priority by caring for yourself as you deserve. Treat yourself with the utmost respect and love. Show your body how much you care by nourishing it with wholesome foods and exercise regularly. Your body craves healthy food and exercise just as much as it craves sleep and water so make it a point to eat better and to be active each day. In addition, do what you love to do. How can you be your best if you’re constantly putting yourself on the backburner? You can’t. Be sure to do something you enjoy each day such as taking your dog for a walk, calling a close friend who makes you laugh, or reading a good book. The more you take the time to make you a top priority in your life the more others will come to respect you and will mirror your positive energy back to you. <o:p></o:p></span><br />
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">6.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: large;">Wear Flattering Clothes:</span><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span></b><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Dress for success! When you wear clothes that complement your figure and fit correctly, it raises your self-confidence. Wear clothes that uplift your spirit, wear colors that bring out your skin tone and eyes. You can always see how a person feels about themselves by the way they dress. Always take the time needed to dress in a way that makes you feel better about yourself and flatters your beautiful figure.<o:p></o:p></span><br />
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">7.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Take Pride in Your Accomplishments:</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">When you acknowledge your accomplishments—no matter how small—you are supporting your dreams and higher beliefs. You don’t need to brag, but you also don’t need to downplay your accomplishments. Be sure to only share your exciting news with those who support and uplift you. Negative people will steal your enthusiasm for life, leaving you emotionally stressed out and will cause self-doubt. Rather than telling the naysayers of your achievements, celebrate by giving yourself a pat on the back for a job <i>well done.</i><o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";">8.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Pamper Yourself with TLC</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;">: </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Pamper yourself and take some serious R&R each day. Showing yourself tender, loving care makes you feel refreshed and results in more inner-peace which keeps inner battles between your mind and body at bay. Recognizing your downtime needs is just as essential as everyone else’s needs around you. When you fail to put you first (in a non-egotistical way) you fail to respect the larger part of you which causes distress and unwanted feelings within. Be intentional about pampering yourself daily to become more calm and peaceful within.<o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="font-family: "bookman old style" , serif;">9.</span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #7030a0; font-family: "bookman old style" , serif;">Be Optimistic:</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span></span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">You attract how you feel, so if you want positive, optimistic people around you then you need to be that way. <i>Like always attracts</i> like in all things, including the people you attract into your life. That’s why like-minded people connect with each other. Let go of energy-sucking friends who drain your life-giving energy. Surround yourself with positive, uplifting family and friends who support you. Be the kind of friend you want to have. Choose to be positive and in turn, those you encircle yourself with will be more positive, too. <o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #0d0d0d; font-family: "bookman old style" , serif; mso-bidi-font-family: "Bookman Old Style"; mso-fareast-font-family: "Bookman Old Style";"><span style="font-family: "bookman old style" , serif;">10.</span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #7030a0; font-family: "georgia" , "times new roman" , serif; font-size: large;">Dream Big:</span></b><span style="color: #7030a0; font-family: "bookman old style" , serif;"> </span><span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Don’t be afraid to reach for the stars! Your mind is the key to expansion and enlightenment. If you remain unwilling to dream it’s like going through life with the hand break on. Believing in your dreams opens the magic of imagination and creation. Dream as you did as a child and have fun as you tap into the power of your divine ability to create your life intentionally. Always keep in mind that what you think about, you bring about. As you go after your dreams, be sure to support others in their endeavor to accomplish their dreams, too.<o:p></o:p></span></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">By incorporating these life-changing tips you will be able to cultivate a higher self-esteem to improve your world in remarkable ways. Embrace your magical journey of self-discovery and improvement as you come to realize just how magnificent you are!<o:p></o:p></span></div>
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<span style="color: #0d0d0d; font-family: "bookman old style" , serif;">Thanks for reading!</span></div>
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<span style="color: #0d0d0d;"><i><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></i></span></div>
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<span style="color: #0d0d0d;"><i><span style="font-family: "georgia" , "times new roman" , serif;">Xo, </span></i></span></div>
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<span style="color: #0d0d0d;"><i><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></i></span></div>
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<span style="color: #0d0d0d;"><i><span style="font-family: "georgia" , "times new roman" , serif;">Carol</span></i></span></div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-4481194293479117562016-04-15T12:24:00.001-06:002016-04-15T12:24:39.145-06:00APOLLO'S TRAINING DAY!<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/lIychKQusO8" width="480"></iframe><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-19712374351032706012016-04-08T15:52:00.001-06:002016-04-08T15:52:42.126-06:00BASKETBALL PROS! #TheWhitakerBunch<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/DN0AZKltoIE" width="480"></iframe><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-23352325990593928892016-03-29T19:13:00.001-06:002016-03-29T19:13:20.041-06:00Welcome to The Whitaker Bunch!!<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/y0WT0Bkxeyo" width="480"></iframe><div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-79378299570462220222016-03-08T19:53:00.000-07:002016-03-09T09:22:18.093-07:008 Fat Blasting Tips That Work<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-3PdJixclUe4/Vt-IKE_LxHI/AAAAAAAAH1g/8Y9KDl1Srqo/s1600/scale.jpg" style="margin-left: auto; margin-right: auto;"><img alt="www.LiveSkinnyNow.com" border="0" height="602" src="https://1.bp.blogspot.com/-3PdJixclUe4/Vt-IKE_LxHI/AAAAAAAAH1g/8Y9KDl1Srqo/s640/scale.jpg" title="8 Fat Blasting Tips to Look & Feel Your Best" width="640" /></a></td></tr>
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<b style="color: #351c75; font-size: xx-large;">8 </b><b style="color: #351c75; font-size: xx-large;"><span style="font-family: "bookman old style" , serif;">Fat Blasting Tips That Work</span></b></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">Living a LivFit Lifestyle is an awesome way to live! Who doesn’t want to look and feel their best physically, spiritually, and emotionally—living fit will help you do just that! To become your best-self begins from within. You must first come to love and believe in yourself. We all have our ups and downs, but it's when we get stuck in an "emotional rut" that it seems life tends to run amuck and the scale tends to go up or come to a complete halt.</span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">If you lack the motivation to workout, begin by visualizing yourself working out, even if for only 20 minutes a few times a week. Your mind is your greatest resource to get in shape and lose weight. If you don’t see yourself working out regularly and eating healthy in your mind's eye, you won’t feel the urge to take the actions necessary to accomplish having a healthier, leaner physique. When you come to embrace fitness, you will be well on your way to living a LivFit Lifestyle, which will improve all aspects of your life. <o:p></o:p></span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">Committing to living an active lifestyle to enable you to shed weight fast doesn't mean you have to jump in with both feet. Take baby steps at first, within time, you will soon get the "fitness bug" which will increase your desire to be active to become healthy and fit, which will help you lose weight. The more you honor your goals and stay the course of reaching your ideal body weight and size the sooner you'll shed those unwanted pounds. <o:p></o:p></span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">You can begin by buying some dumbbells to workout with. You don’t have to have an expensive gym membership to work out, you can workout at home with dumbbells. When creating your workout space be sure you have a full-length mirror and a sturdy chair or an incline bench to do dumbbell exercises on. I love home gyms; I haven't stepped foot in a public gym since I got engaged to my husband over 2o years ago... Creating a home gym will become your safe place to exercise in and reflect on your fitness and wellness goals and dreams. My home gym is my favorite room in my home. I look forward to walking down to my basement to exercise. Having a home gym also saves time and money. <o:p></o:p></span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;"><br />I also highly recommend following a workout DVD when exercising (especially if you're new to lifting weights) and having upbeat music to work out with to help keep you energized and amped-up during your workouts. In addition, post workout exercise routine images on your wall where you exercise, doing so will help keep your mind focused on the task at hand, in addition to having images to refer to for proper form. <o:p></o:p></span></div>
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<b><span style="font-family: "bookman old style" , serif;"><span style="color: #351c75; font-size: x-large;">8 Top Fat Blasting Tips</span></span></b></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">To help you look and feel your best, below are 8 top fat blasting tips I’ve used throughout the years that have helped me shed fat fast and stay in tip top shape. Following these tips can also benefit you in reaching your fitness goals. <o:p></o:p></span></div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span></a><b><span style="font-family: "georgia" , serif; font-size: 14pt;">1. Weight Training & Intervals:</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;"> Doing a weightlifting program </span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt; line-height: 107%;">Doing a weightlifting program coupled with interval training will blast fat fast! Intervals are alternating high-intensity bursts of energy followed by a recovery cool down period and repeating a few times. Intervals are tough, as well weight training, so<span class="apple-converted-space"> </span>take<span class="apple-converted-space"></span> </span><span style="font-family: "georgia" , serif; font-size: 14pt;">it slow and only do what you feel comfortable doing. As with all new exercise routines, consult your physician prior to starting a new workout regimen. You can do interval training on any cardio machine or while jogging, and you can do them on separate days or do intervals following your weight training sessions to save time and burn more calories.</span><br />
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<b><span style="font-family: "georgia" , serif; font-size: 14pt;">2. Stay Hydrated:</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;"> Drink plenty of purified water with branch chain amino</span><br />
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<a href="https://1.bp.blogspot.com/-El2HCyV2p6k/VuBJl-i5lWI/AAAAAAAAH2g/QVcDSqlKMMc/s1600/water.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="www.LiveSkinnyNow.com" border="0" height="113" src="https://1.bp.blogspot.com/-El2HCyV2p6k/VuBJl-i5lWI/AAAAAAAAH2g/QVcDSqlKMMc/s200/water.jpg" title="Stay Hydrated" width="200" /></a><span style="font-family: "georgia" , serif; font-size: 14pt;">acids (BCAA’s) before, during, and after you exercise. BCCA's are the building blocks for muscle. Keeping your body well-hydrated with added BCAAs will fuel your muscles and aid in warding off fatigue as well as remove toxins from the body as you sweat. In addition, drink at least 80 oz of water throughout the day. Drinking water as your beverage of choice will help your body shed weight faster. Being well hydrated will raise your metabolism and keep hunger pangs at bay between meals. Drinking plenty of water also aids in digestion; keeping your digestive track moving will also aid in losing weight. <o:p></o:p></span><u1:p></u1:p></div>
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<b><span style="font-family: "georgia" , serif; font-size: 14pt;">3. Strength Train Often:</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;"> Strength training is an essential aspect of blasting fat quickly. Alternate doing upper body and lower body strength training exercises at least 3 days a week. Trust me when I say, strength training (on an empty stomach) will kick your body into a fat-blasting machine! Weightlifting burns more fat than aerobic exercise does; that’s because the more muscle you have the higher your basal metabolic rate, which means you burn more calories at rest. Use free weights for the most effective way to lift, using free weights uses more muscle groups during any one exercise—machines are designed for the use of only one muscle group.<o:p></o:p></span></div>
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<b><span style="font-family: "georgia" , serif; font-size: 14pt;">4. Lift Heavy to Sculpt:</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;"> Women often choose to lift with light weights because they’re afraid they’ll get too big. The truth is, only professional women bodybuilders who have the brute strength to lift heavy enough weights build major size and volume—and they generally take supplements to boost their testosterone level. Be smart about lifting heavy and only do 10 to 12 reps with proper form; when your muscles get too fatigued to do another set--you're done with that set. Lifting heavy will cause your muscles to breakdown as needed to repair and shape your muscle tissues, which is how to truly transform your physique. And as mentioned above, the more lean body mass (and less fat) you have, the higher your metabolism--it's a beautiful thing! <o:p></o:p></span></div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span></a><b><span style="font-family: "georgia" , serif; font-size: 14pt;">5. Increase the Weight and/or Reps:</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;"> Increase the weights and/or repetitions per set. Use two different weight sizes, first for the warm up set use dumbbells that you can lift 10 to 15 repetition. Then go with the next size up to do your main workout, followed by using the lighter dumbbells and doing more reps for your final set. Do 10 reps for the first warmup set, then 12 reps, then 15 rep, (do as many sets as you wish) and then go back to the lighter weights and do 20 reps for your final set.<o:p></o:p></span></div>
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<b><span style="font-family: "georgia" , serif; font-size: 14pt;">6. Proper Form is Everything</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;">: Proper form is <i>everything</i> when lifting weights.<i> Always</i> lift in front of a mirror. If you aren’t sure how to lift correctly, look up the exercise online, there are a plethora of articles and images to choose from, print off the exercises you need assistance with and place them where you can refer to them easily, or hire a fitness coach to help you learn how to lift correctly. You can avoid injury by lifting properly. Also, lift slowly and methodically--it burns more calories, which means you'll burn more fat while strength training. Use the power of your mind to focus on the muscles while training. Visualize your muscles getting stronger while lifting--see your muscles lean and sculpted. This will literally assist your body in getting in shape sooner than working out mindlessly. <o:p></o:p></span></div>
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<b><span style="font-family: "georgia" , serif; font-size: 14pt;">7. Fuel Your Body</span></b><span style="font-family: "georgia" , serif; font-size: 14pt;">: If you truly want to sculpt your body, then eat </span></div>
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what your body craves <span style="font-family: "georgia" , serif; font-size: 14pt;">—wholesome nutrition.</span><span class="apple-converted-space" style="font-family: "georgia" , serif; font-size: 14pt;"> </span><span style="font-family: "georgia" , serif; font-size: 14pt;">Have a small meal every few hours consisting of a variety of healthy options. Have at least 25 to 35 grams of lean protein with every meal. Eating a clean diet is the catalyst for shedding fat and transforming your body. Eat lean protein, fresh fruit, raw or steamed veggies, salads and clean fats (such as flax seed oil or fish oil), and eat complex carbs sparingly. When trying to decide what to eat keep in mind what I always advise my clients,</span><span class="apple-converted-space" style="font-family: "georgia" , serif; font-size: 14pt;"> </span><i style="font-family: Georgia, serif; font-size: 14pt;">If God didn’t make it, don’t eat it.</i><span style="font-family: "georgia" , serif; font-size: 14pt;"> Processed foods are filled with toxins! And by all means, stay clear of all junk food, it will only make you tired, stressed, fatigued, bloated and frustrated with yourself for not staying on track with your weight loss goals. You will have to work out harder in the gym and won’t see your desired results as soon if you stuff your face with empty calories. Proper nutrition is vital to shed weight and keep it off. It’s okay to have a treat now and again, just be mindful that you’re only having a treat for one meal—not the entire day. </span><br />
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><span style="font-family: "georgia" , serif; font-size: 14pt;"> <b style="font-family: georgia, 'times new roman', serif;">8.</b> <b>Log Your Success:</b> Keeping a diet and fitness log your success is an </span></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">excellent motivational tool. Having a source of reference to have on hand of what foods and training works for you (and what doesn't). And, it feels great to see how you're honoring your goals each time you write in your journal(s). In addition to logging your diet and training, keep a gratitude journal. Each day, write down what you ate and what exercises you did, along with how you felt and how proud you were of yourself. And when you retire for the evening do so with a heart full of thanks. By giving thanks for your miraculous body and for the tender mercies you received that day, your body will have a happy environment to thrive in. By focusing on the positive, your subconscious mind will create new self-affirming beliefs which support your heart’s desires of achieving your goals and dreams--in all aspects of life. <o:p></o:p></span><u1:p></u1:p></div>
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<span style="font-family: "georgia" , serif; font-size: 14pt;">By incorporating these 8 fat blasting tips into your life, you will be able to burn off the stubborn fat that's been hanging around since Christmas and will be able to transform your physique by summer. As you begin to incorporate these tips into your daily routine, be sure to follow through—consistency is key! Plan ahead and make </span><span style="font-family: Georgia, serif; font-size: 14pt;">your workouts count and eat smart. Before you know it, you will achieve your weight loss goals.</span><br />
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<span style="font-family: "georgia" , serif; font-size: 14pt;">Happy training!<i> :)</i></span></div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-30284449806960382432016-03-02T15:44:00.003-07:002016-03-02T16:21:02.629-07:00How To Do Mirror Work to Learn to Love YOU!<div class="separator" style="clear: both; text-align: center;">
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<b><span style="color: #660066; font-family: "imprint mt shadow"; font-size: 20.0pt;">How To Do Mirror Work to Learn to Love YOU!</span></b><span style="color: #660066; font-family: "imprint mt shadow"; font-size: 20.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">Self-love is the core of having a high self-image and self-respect, it is an important aspect of self-development and improvement. Many of us struggle with feelings that we aren’t good enough, or have feelings of self-doubt, or catch ourselves mumbling unkind words when we make a mistake far too often. </span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">I’m no acceptation, I, too, have down days now and again and have to do my best to get back on track with having love and adoration for myself. But, luckily, there are several tools we can use to enable us to come to love and accept ourselves at a profound level, one such tool is doing an exercise referred to as mirror work.</span><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt;"> </span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">Doing mirror work can help you learn how to love and accept yourself fully. It can assist you in reaching your true potential as you come to believe and trust in yourself. Just as the outside world has a ‘mirror effect’ of your perceptions and beliefs, so does mirror work reflect how you truly feel about <i>you.</i></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;"><a href="http://www.louisehay.com/" target="_blank">Louise Hay</a>, </span><span style="background: white; color: #222222; font-family: "bookman old style" , serif; font-size: 13.5pt;">the founder of Hay House</span><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 13.5pt;"> </span><span style="background: white; color: #222222; font-family: "bookman old style" , serif; font-size: 13.5pt;">teac</span><span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">hes how to do mirror work, she is well-known for her training method of helping people learn how to love themselves more by looking into your eyes in a mirror and saying, <i>I love you!</i> As she explains, <i>“A mirror reflects back to you the feelings you have about yourself. A mirror lets you look deeply into your eyes, which are the windows to your soul. A mirror will make you immediately aware of where you are resisting and where you are open and flowing. A mirror will clearly show you what areas to change if you want to have a joyous, fulfilling life.”</i></span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">A mirror is more than just an instrument to use as you get ready for the day, it’s a means to look into the windows of your soul. It can become an intimate supporter and companion as you move forward in strengthening your self-love and become your biggest cheerleader. Let your mirrors become your most admired friends, instead of foes.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<b><span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">How to Do Mirror Work</span></b><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">Practicing mirror work regularly will strengthen your core values of having love and adoration for yourself. Use it daily to complement, uplift and support yourself in all that you do. You can use mirror work in the following ways:</span></div>
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<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">As you look in the mirror to do your hair and makeup, or while brushing your teeth, get in the habit of expressing your heartfelt love for yourself and to point out your beautiful attributes. Express how much you love your eyes, your smile, your curves and your personality.</span></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">When you do something you’re proud of, go to a mirror and compliment yourself with enthusiasm as you look deep into your eyes and say, <i>You Rock! You are seriously awesome! </i></span></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">Express how amazing you are and say, </span><i style="font-family: 'Bookman Old Style', serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">You really are amazing! You are powerful! You have infinite potential!</i></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">Complement yourself often and say, <i>Wow, you're gorgeous! You're beautiful inside and out!</i></span></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">Tell yourself how proud you are and express gratitude for your accomplishment and say, </span><i style="font-family: 'Bookman Old Style', serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">I love you! Thank you! You are truly magnificent! </i></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">Or when something doesn’t go your way, comfort yourself by looking in the mirror and say</span><i style="font-family: 'Bookman Old Style', serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">, It’s all right, I believe in you. Everything happens for a reason. I trust that the best is yet to come. I love all that I am! I believe in me! </i></li>
<li><span style="font-family: "bookman old style" , serif; font-size: 13.5pt; line-height: 15pt; text-indent: -0.25in;">When you see a reflection of yourself in a window as you walk by, say something kind to yourself, and look for the beauty you radiate.</span></li>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">The more you practice doing mirror work, the deeper your self-love will be and the more supported and validated you’ll feel. In addition, you will have more self-confidence and feel empowered to set out to accomplish more in your life. <i><br />
</i><br />When you come to value mirror work, you will become more aware of the words you say to yourself and to others, which will directly improve the actions you do. You will also come to love all that you are and will come to adore and appreciate yourself more than you’ve done before. Come to love all that you are by speaking lovingly to yourself each day as you come to enjoy doing mirror work. </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: "bookman old style" , serif; font-size: 13.5pt;">I hope you, too, have success from using mirror work and that you learn to love and adore YOU!</span></div>
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<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-7295142258847760392016-02-08T15:19:00.001-07:002016-02-10T16:10:03.874-07:00 Burn More Fat in Less Time with HIIT<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-kJ128kbvu8k/VrkUFScBoLI/AAAAAAAAH0Y/kN0cmCxG1lQ/s1600/HIIT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Live Skinny Now: HIIT Training" border="0" height="426" src="https://4.bp.blogspot.com/-kJ128kbvu8k/VrkUFScBoLI/AAAAAAAAH0Y/kN0cmCxG1lQ/s640/HIIT.jpg" title="How to Loss Fat in Less Time with HIIT" width="640" /></a></div>
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<b><span style="color: #4a3561; font-family: "imprint mt shadow"; font-size: 24.0pt; line-height: 107%;">Burn More Fat in Less Time with HIIT</span></b></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">If weight loss is at the top of your list for your fitness goals, then cardiovascular training should be part of your workouts regularly. Cardio is essential to burn unwanted fat stores to enable you to see your awesome defined muscles. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 17.12px;">The best fat burning cardio method is high-intensity interval training (HIIT). An HIIT session is tough, it’s not easy, but the results and benefits are more than worth it. You can literally burn fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for the day by incorporation interval training into your fitness program.</span></div>
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<span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 17.12px;">There are two methods of HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting 45 - 60 seconds. Intervals are a high intensity using large muscle groups in the body. Sprints are an excellent way to do interval training to burn fat at optimal levels; you can do HIIT on any cardio machine of choice or incorporate during your outdoor training.</span><br />
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">Doing cardio first thing in the morning on an<b> empty</b> stomach is the best route to go to burn fat faster. It will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts, which will shape your physique in less time. </span></div>
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<b><span style="color: #4a3561; font-family: "imprint mt shadow"; font-size: 18.0pt; line-height: 107%;">How Often & How To Do It</span></b></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">To accomplish your fat reduction goals sooner, you need to incorporate HIIT into your fitness routine two to three days a week. What is interval training? Short energy bursts incorporated throughout a cardio routine, typically done every 4 to 5 minutes with moderate intensity between high-intensity durations, which should last anywhere from 30 to 60 seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 4 to 6 times (do what you can). </span><br />
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">Basically, an HIIT workout consists of a few minutes of warm-up, followed by periods of high-intensity exercise, separated by low to medium intensity, and ending with a period of a few minutes cool down. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">The high-intensity intervals should be done at near maximum intensity at the end by giving it all you've got. The medium exercise should be about 50% intensity. The number of repetitions and length of each high point repetitions depends on you, do what you can, within time, your endurance and strength will increase.</span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">The goal is to hit a high-intensity level at least 6 times during your workout and to have the entire HIIT session last at least 20 to 30 minutes, followed by a 5 to 10-minute cool down starting with medium intensity ending with light intensity. The entire exercise time period should last about 22 to 45 minutes, which includes warm up and cool down. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">HIIT is an excellent way to maximize your workouts to burn fat faster and make the most of your time when working out. You will see results much sooner by making HIIT a part of your regular workout regimen. </span><span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 107%;">Be mindful of your body when doing HIIT, this exercise is not for the faint-of-heart. It takes energy, determination, and sweat when done correctly. Do what you can and don't push your body to the point of wanting to pass out or if you can't breathe well. As you continue to do HIIT your endurance will improve, so make it a point to simply do your best and forget the rest. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 107%;">You can do HIIT on any cardio machine, with a jump rope or by jogging and doing sprint intervals on a treadmill or outdoors. You can also do them without a cardio machine by incorporating them into your regular cardio routine. </span><span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 107%;">As always, if you're new to exercise or training high-intensity intervals be sure to consult your physician prior to beginning a new exercise routine.</span></div>
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<b><span style="color: #4a3561; font-family: "imprint mt shadow"; font-size: 18.0pt; line-height: 107%;">Turbocharge Your Metabolism</span></b></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">The beautiful thing about doing interval training a few times a week is that your metabolism will be in high gear hours after you exercise by the awesome afterburn effect. In addition, you’ll have a rush of feel-good hormones (serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during and after you exercise. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">Plus, doing HIIT burns brown fat for energy during your hard workouts by using your intramuscular reserves (deep fat stores) which use the glycogen stores in the muscles and bloodstream for energy. I always workout on an empty stomach and have had outstanding results by doing so. But, I don't exercise without fueling my body, I have <b><a href="https://www.livonline.net/Store/tabid/474/ProductID/46/CATReferrer/60/Default.aspx">my favorite a pre-workout drink</a> </b>about 30 minutes before exercising.</span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">To make the most of your workouts be sure to have a whey isolate protein shake (25 to 35 g of protein) directly after training with a simple carb (fruit is an excellent choice) for optimal recovery. And be sure to drink plenty of purified water with branch chain amino acids (with <b><a href="https://www.livonline.net/Store/tabid/474/CategoryID/8/List/0/Level/a/ProductID/78/CATReferrer/60/Default.aspx">Liv Sxinney</a> </b>to aid in fat loss) before, during and after training to fuel your muscles and aid in muscle repair. </span></div>
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<span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 107%;">Also, eat a clean diet, make it part of living a healthy<b> <a href="http://livsxinneygirl.blogspot.com/2014/04/how-to-stay-motivated-to-workout.html" target="_blank">LivFit Lifestyle</a></b>. It won't do you any good to train hard day in and day out and then eat junk food or give in to cravings of eating unhealthy fast food, such as hamburgers and French fries. If you really want to burn fat fast then eat a diet that is high in lean protein, vegetables, fruit (best eaten after training) and healthy fats along with doing HIIT. Doing so will aid your weight loss efforts and will make you leaner and stronger in no time!</span><span style="font-family: "georgia" , serif; font-size: 12pt; line-height: 107%;"> </span></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0tag:blogger.com,1999:blog-1380482077266799530.post-5168542472128777012016-02-01T16:29:00.000-07:002016-02-02T12:41:33.110-07:0010 Tips to Attract More Goodness in Life<div align="center" class="MsoNormal" style="text-align: center;">
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: x-large;"><br /></span> <b><span style="color: #7030a0; font-family: "imprint mt shadow"; font-size: 24.0pt;">10 Tips to Attract More Goodness in Life </span></b><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 24pt;"> </span><span style="font-family: "times new roman" , serif; font-size: x-large;"></span></div>
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;">Do you want to attract more goodness into your life? Well, you can. It is your inherent gift from above to receive all the goodness that life has to offer that you long for, from love and well-being to abundance and success. Life has a limitless abundance of every kind to fulfill our lives with the richness of health, wealth and happiness.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"></span></div>
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;">All the goodness in life is yours for the taking. God created everything for us to thrive joyfully. We were meant to create our lives intentionally by the energetic frequencies of our thoughts, feelings, and emotions.</span><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;"> </span></div>
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<a name='more'></a><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;">You were created to live happily, healthfully and prosperously. If you feel that areas of your life are lacking, you have the ability to change what you don't like simply by changing your mindset to attract what you want more of to you. </span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"></span><br />
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;"><br /></span> <span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;">Doing so will shift your energy frequency that you radiate (energy always attracts like energy). By shifting your energy to reflect that which you want, you'll surely attract more goodness to you.</span></div>
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;">To help you do so below are 10 tips to attract the goodness life has to offer more copiously.</span><span style="font-family: "times new roman" , serif; font-size: 13.5pt;"></span></div>
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<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Have an uplifting attitude.</b> You can tap into the bounty of life more fully by having an attitude of gratitude, choosing to be happy, and have a positive mindset. When you have an optimistic outlook on life, you attract more to be grateful for. </span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Pick yourself up! </b>When you have down times, it’s okay, keep in mind its part of life. It’s your higher self, letting you know that you’re off track of that which is designed for you. Simply regroup and reset your mindset to being thankful and optimistic even when things aren’t going your way.</span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Love yourself completely.</b> To enable you to embrace your divine inheritance, you must first come to love and believe in yourself completely. Practice doing mirror work each morning. Look in a mirror and say<i> I love you!</i> <i>You're amazing! I love being me!</i></span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Trust yourself.</b> You can achieve that which you set your mind to because of the innate power you have within you—trust in your magnificence.</span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Keep the faith.</b> Have faith in heavenly powers that watch over you, knowing that you are divinely guided at all times. Connect with the divinity that is within you through prayer, scriptures and meditating. If you lack faith, pray to have more of it. Trust that God is over all and that everything </span><b style="color: #262626; font-family: 'bookman old style', serif; font-size: 13.5pt; text-indent: -0.25in;">always</b><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"> works out for your highest good. </span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>You are deserving. </b>Trust that everything you wish for is </span><b style="color: #262626; font-family: 'bookman old style', serif; font-size: 13.5pt; text-indent: -0.25in;">meant</b><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"> for you, that’s why you want it—it’s your higher self, helping you recognize what is destined for you. Know that you are deserving of all good things.</span></li>
<li><span style="color: #262626; font-family: "times new roman" , serif; font-size: 7pt; text-indent: -0.25in;"><b> </b></span><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Follow your heart and quiet your mind.</b> Your mind is not your higher self, it’s simply an aspect of your mortal body. The promptings your feel in your heart are leading you on the path that if filled with that which you long for.</span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Look for tender mercies. </b>Embrace the wondrous world around you, and as you do, recognize the tender mercies in your life. When you acknowledge synchronicity in your life, it remaps your brain to look for that which makes you happy. You will come to realize that God's love and care for you are indeed in the details of your life. In addition, <i>pay it forward</i> to help others receive tender mercies in their lives, too. </span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>Stay laser focused. </b>Stay incredibly focused on your goals and take inspired action daily to attain that which you want to achieve or obtain. Doing so, you will be able to receive life’s goodness more abundantly, just as God intended you to do.</span></li>
<li><span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"><b>End your day with gratitude.</b> Before retiring to bed write down what you were grateful for that day in a gratitude journal. And before climbing into bed, say a prayer of gratitude for the blessings you received that day. Then, as you drift off to sleep see your life as you wish it to be with gratitude and expectation that you will indeed continue to receive more goodness that life has to offer.</span></li>
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt; text-indent: -0.25in;"> By incorporating these simple tips into your daily routine, you will attract more goodness that life has to offer. </span></div>
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<span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;"><br /></span> <span style="color: #262626; font-family: "bookman old style" , serif; font-size: 13.5pt;"><br /></span></div>
<div class="blogger-post-footer">Carol Whitaker
Lifestyle Fitness Coach, Life Coach
Author of the forthcoming book
"Ridiculously Happy! The Secret to
Manifesting the Life & Body of Your Dreams"
http://CarolWhitaker.com
</div>Carol Whitaker Coachinghttp://www.blogger.com/profile/03679285266871798004noreply@blogger.com0