5 SIMPLE AFFIRMATIONS FOR PERSONAL GROWTH

Sometimes life can get us down and can be challenging. However the way we look at life, situations and what we say to ourselves is what determines our happiness, and growth. I believe we create our lives by our thoughts and we can have success, great relationships, our dream job, health, and much more. I know this works because it has changed my life. Here are five things you can start to say to yourself to shift your thought process to one of achievement and growth.

5 Affirmations for Personal Growth:

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  1. I am in control of my thoughts, therefore, I journal everyday what I will create for that day. What I am grateful for and what action steps to take. 
  2. Obstacles are my opportunities for success, and to prove to myself what I am capable of.
  3. I am pro-active in creating the structure I need everyday so that I will have a strong foundation for long-term growth. 
  4. I am a beautiful, strong, pro-active action taker. I can accomplish whatever I put my mind too. 
  5. I always take care of my health, mind and body by exercising daily and only eating whole food that will make me strong for life, and free from disease. 

Write these down and put them on your fridge, bathroom mirror, work station, car and in your purse. You deserve the best life ever, but it is up to you to take the action steps!

5 Tips for Better Sleep & Recovery

Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.

We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.

In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.

1.    Adjust When You Exercise

Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.

When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.

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2.    Say Bye Bye to your Gizmo’s

As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.

The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.

If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably. 

3.    Build A Regular Rhythm

Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?

Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.

Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours. 

4.     Why is Deep Sleep So Important?

Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.

Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.

5.    Stay consistent!

One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout. 


Why Autophagy is Important and Why You Need to Stimulate It

Good news there's a little-known approach your body does to clean itself from damage and free radicals. It's a process you can tap into that accelerates self-eating.

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Wait What?...

Yes, you could truly train your body to eat itself - and believe it or not, you should want and need it.

It's a natural process called Autophagy meaning “self-eating”, the body’s system of cleaning house. Explained in easier terms, it a cellular cleansing process that removes toxins within the cells and repairs dead, infected, damaged cells left behind; swallowing up the weaker parts of the body, to make it stronger. This could also be called survival of the fittest. 

Autophagy makes us more efficient by getting rid of flawed parts, protecting us from many different cancers, as well as excessive weight gain, and diabetes. Autophagy is can also slow the aging process.  

When we’re younger our cells are vibrant and more efficient, and duplicating like crazy, but as we age our cells aren't duplicating as much and eventually we die. Now, since we are aging and starting to lose cells, we do need to make sure we become a lot more efficient at making the stronger cells even stronger and begin to increase, and we can do that with Autophagy. The benefits of enhancing this process is so the cells are stronger, which slows down the aging process, so we can live longer and feel more youthful without sickness. 

Another benefit is when Autophagy is working at an accelerated pace, we have high levels of Nero protection that’s occurring. Which means, intermittent fasting helps enhance cognitive function, which may help the brain to learn more easily. As brain cells become more powerful, it protects us from dementia and Alzheimer's. 

Now, I know you're asking yourself “how do I eat myself?” Well, I’m about to tell you. First, autophagy is a response to stress, but we want to utilize “good stressors” not bad ones. The good stressors are things like exercise and intermittent fasting. Let’s take a look at these:

1.    Exercise

Exercise puts stress on the body, however, this is the good stress. Exercise damages your muscle tissue, and it creates little microscopic tears that the body then rushes to heal, this creates more muscle mass and resistant to any more damage you might place it through.

Regular exercise is a natural way you can help your body to cleanse. That must be why we feel so refreshed and stress free after a good hard workout.

2.    Intermittent Fast

Ironically for people who "cleanse" by drinking juice (which can be high in sugar), the act of eating actually works against autophagy. Skipping meals can lead to another stressful act that the body may not immediately love but ultimately take advantage of.

Intermittent fasting is a term that involves time-restricted eating. There are many different ways to do this but if you’re a woman you’ll have to consider hormones will play into what you can do. Start with a 12 hour fast and see how your body feels, and build up from there. Autophagy starts at 16 hours and becomes more powerful between 24-48 hours for the best effects. You might consider trying your first fast starting at 7 pm and then fast until 7 am the next morning. 

3.    Reduce Your Intake of Carbs

Reducing the amount of carbs in your diet will induce autophagy. It may be hard to make drastic changes to your diet all at once, so slowly work yourself into it. Try one of these ideas to start with, and then implement more of them as you are able.

Simply cutting carbs on odd days, or two days with carbs and two days without carbs has been shown to increase autophagy. Bodybuilders have been doing this to manipulate fat loss for years. However, there’s another way to get similar benefits without giving up your favorite rib eye, but you will need to stop eating sugar either way.

It is called a ketogenic diet, and it's an ever more preferred diet for anybody looking for a much longer lifespan and to help prevent health-related disease. The idea is to reduce carbs to 10% of overall calories so that the body has no choice but to use fat as a fuel source instead of glucose from carbs. This puts you in a ketosis, which induces autophagy. 

So, here's my own conclusion… Regular workout, as well as occasional carbohydrate restriction, carry mountains of advantages in addition to their likely impact on autophagy. The very best that may happen is a stronger, leaner, as well as cleaner body. That's our type of cleansing.

References

1) 10-5-16 How autophagy could lead to a cure for cancer and spell the end of diabetes:
https://www.wired.co.uk/article/autophagy-cells-explained
2) 5-24-15 Autophagy https://theartofmed.wordpress.com/2015/05/24/autophagy/
3) 8-16-10 Fasting increases circulating levels of several neurotrophic factors
https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
4) Exercise induces autophagy in peripheral tissues and in the brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

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The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 


Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

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Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

  • lower high blood pressure,
  • decreased danger of stroke,
  • lowered threat of cardiovascular disease,
  • reduced cholesterol,
  • rise in bone thickness, and
  • raised sense of well-being
  • mental and physical benefits
  • your clothes will get a little looser
  • your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

  • 5 minute walk – warm-up
  • 2 minutes jog
  • 1 minute walking lunges
  • 2 minute walk
  • 2 minute jog
  • 20 traveling lateral skip squats – 10 each side
  • 2 minute walk
  • Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!