Moderate Exercises to Fitness!

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

**“Cleaning up with children around is like shoveling during a blizzard.**”
*Margaret Culkin Banning*

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

Talk with your Doctor. DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

“You must do the thing you think you cannot do.”— **Eleanor Roosevelt**

Here are some recommend moderate exercises you can do and enjoy:

Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.
Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!
Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.
Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.
Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

“If it doesn’t challenge you, it won’t change you.” – **Fred DeVito**

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories

Who Else Wants to Break the Snooze Button Habit?

The snooze button may seem like your friend, but your relationship is probably toxic. Your alarm clock could be interfering with the quality and quantity of your sleep.

What happens to your brain when you keep hitting the snooze button each morning? You experience several stages of sleep throughout the night. Towards morning, the percentage of rapid eye movement or REM sleep increases. That’s when you dream and enjoy more restorative effects.

“Some people talk in their sleep. Lecturers talk while other people sleep”
― Albert Camus

That’s also when you’re likely to hit the snooze button and interrupt the cycle. As a result, you tend to feel groggy and that sleep inertia can continue for hours.

Say goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.

How to Quit the Snooze Button Habit:

1. Make a commitment. Are you short-changing yourself on sleep so you can work late hours or watch Netflix? Remember that chronic fatigue can contribute to weight gain, heart conditions, and other health issues. Aim for at least 7 hours of sleep a night.

2. Keep your distance. Put the snooze button out of reach. Move your alarm clock or phone off your nightstand and place them across the room.

3. Budget your time. Do you set your alarm early so you can press snooze several times? Calculate how much time you really need in the morning and eliminate that leeway.

4. Plan a treat. Dangle a reward that will make you want to throw off the covers. Eat a delicious breakfast with grilled fish and fresh berries. Sign up for an early yoga or spin class before work.

5. Seek support. Let your family know what you’re doing. Cats and dogs can also be very persuasive when they want you to open your eyes.

6. Try an app. Sleep apps tend to be inaccurate because individual sleep patterns vary so widely. However, they can help you to be more aware of your behavior, especially while you’re trying to change your habits.

7. Vary the sounds. Maybe you’re so used to your alarm that you turn it off without even realizing what you’re doing. Use different sounds to capture your attention. You may also want to experiment with devices that use light or vibrations.

8. Deal with relapses. A long-standing snooze habit can take time to break. Be patient and grateful for gradual progress.

9. Talk with your doctor. What if you’re sleeping 7 to 8 hours a night and still having trouble waking up naturally? See your doctor to discuss whether you might have a sleep disorder.

“As long as there was coffee in the world, how bad could things be?”
― Cassandra Clare, City of Ashes

Additional Tips for Restful Sleep:

1. Be consistent. Giving your mind and body sufficient rest is the most effective way to break the snooze button habit. Go to bed and rise at the same time each day as much as possible, even on weekends and holidays.

2. Block out noise. If the neighbor’s stereo is keeping you up, buy a fan or white noise machine. Look for comfortable ear plugs if you need more help.

3. Adjust the lights. Exposure to morning light changes your hormone levels. You’ll find it easier to wake up in the morning and fall asleep at night.

4. Turn off electronics. Bright lights and exciting movies stimulate your brain. Turn off the TV and other devices at least one to two hours before bed.

The next time you’re tempted to hit the snooze button, ask yourself if increasing your chances of a long and active life is more important than 9 minutes of fragmented sleep.

A consistent sleep schedule and other simple habits can help you wake up feeling fresh and enjoy each day more.

😁Update😁

Hello… Hello Everyone.😁

Hope you had an Awesome Sauce day.

We are Truly EXCITED about the recent changes to the website.

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Skincare Chronicles: An Adventure In Itself😂😂😂

Good morning….y’all

LADIES AND GENTLEMEN…

Well🤗🤗😎

Just a little tad story 🤣🤣🤣🤣

MY skin was not the best … 🤤🙁

It was an emotional facial roller coaster 🤣🤣🤣

You might as well say is what I ate was an reflection on my face years ago.

1. inconsistency eating habits

2. Not using facial products on my face such as moisturizer and cleanser expecting it to do the same t h i n g

(😜MEN AND WOMEN YES, I SAID IT… YOU ACT LIKE YOU HAVEN’T…LOL let’s be real)🤗

3. Gained weight in my face. Makeup was like WOOO😂😂😂 Weight gain is real after 28-ish yrs old. …JUST FYI

But Seriously….it is Crazy how the body is connected inside and out. .. what are we putting in and on our bodies?

SO…. I made the decision to live my best life and coach about:

1. Wholistic Heath
2. Ingredients (#Scientist@Heart)
3. Wellness Strategies

Holistic Health Coach; Your Wellness Solutionist is to help guide you to live your well balance lifestyle… Health, Hair and Skin.

Join my on my wellness kick and blogs www.befiy.com
We are here to help.

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Does Your Income Affect Your Health?

“All the money in the world can’t buy you back good health.” Reba McEntire

Our level of income directly affects our health. Did you know that? How much money you make helps to determine how healthy you will be. Doesn’t really make sense, if you don’t’ look at the broader picture. For example…In the big picture view: you are educated, have a degree, and are exposed to tons of information during your college years. You are exposed to health classes, athletes, and all sorts of professional people who already understand the importance of health in your life.

doctor pointing at tablet laptop — “To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” Buddha

You’ve graduate college. Your income is nice, and you have the opportunity to purchase magazines, health and fitness (of course). Can you see how your education and intelligence levels affect your health? This example is a generalization; All you have to do is observe yourself verses some one whom does not have the same advantages of health. Sad but true. Standard of living and health are directly related.

“Good health is not something we can buy. However, it can be an extremely valuable savings account.” Anne Wilson Schaef

The availability of better care, whether it is through better company paid insurance, life in a metropolitan area versus rural area, or simply being able to afford a more specialized doctor when the situation warrants. In most cases, higher income families live in more populated areas, with access to better doctors and larger medical facilities. Often their employers have nurses or doctors that are retained, if not on staff, as emergencies warrant.

assorted doctors tools — “People talk about physical fitness, but mental health is equally important. I see people suffering, and their families feel a sense of shame about it, which doesn’t help. One needs support and understanding. I am now working on an initiative to create awareness

bed bedroom blanket blur — *“Dogs never bite me. Just Humans” – Marilyn Monroe*

A Story…

A Story from Empowering Humans.

“Sitting around the campfire last night in deep discussion – what controls your future? Someone shared they thought Brian P Cook and I were just lucky ….. WRONG!

Your Decisions….
I believe we are in full control of our choices and that our actions, in response to what fate offers us, matter. We are here to learn lessons and the hard decisions we have to make are what helps us grow as humans. Our destiny is not something we can sit by and let happen to us.

“I do believe that one way to have a destiny is to choose one.” Melinda McGraw

Like the quote above, I believe we have control over our destiny. Although the words “fate” and “destiny” mean similar things, to me they are quite different. Fate is what puts opportunities in front of us but our destiny is ultimately determined by our decisions. For instance, if you go to a party and meet the perfect guy that was fate. But what you do about it is your destiny.

I believe we are in full control of our choices and that our actions, in response to what fate offers us, matter. We are here to learn lessons and the hard decisions we have to make are what helps us grow as humans. Our destiny is not something we can sit by and let happen to us. We need to take action on the opportunities we are presented with fate may open doors but if it’s our destiny, then WE have to walk through them. We can either let fate lead us through life or we can shape our own destiny.

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Bestselling author and spiritual teacher Deepak Chopra says we need a new way of looking at fate and free will. He believes that they are both influential in our lives, and that while fate might appear to have more influence over us, the balance keeps shifting the more we learn about it, so we might as well “assume that [our] potential for mastery is much greater than anyone now supposes.” This is similar to how I believe our destiny can be shaped by our decisions.

However, I recognize that this is not always as easy as it seems. We often become frozen in our decision-making, feeling like the choice is out of our hands or part of some bigger plan that we aren’t the director of.

“If you do not change direction, you may end up where you are heading.” Buddha

Here are a few scenarios where many of us have likely felt stuck from making the decisions that could determine our destiny, and some suggestions on how to choose differently:

“It is in your moments of decision that your destiny is shaped.” Tony Robbins

Have you ever wondered what it would be like to live in a new city, or even a new country? But when you think about actually moving, you make all kinds of excuses why you “can’t” — you’re meant to stay in your hometown, other people move to new places not you, it’s just not your destiny to live in New York/London/Paris — whatever your dream city may be. But sometimes you need to be brave enough to go. Yes it can be scary, and yes it takes time to adjust, but a year into the move you will likely feel as at home there as you do here. So why not shift your destiny in that new direction if that’s what you want?

“Time decides who you meet in life, your heart decides who you want in your life, and your behaviour determines who stays in your life”

What about love? Many people have walked away from someone that might have been “the one” for various reasons. Maybe you met the girl or guy of your dreams but weren’t able to commit and lost out. That’s destiny slipping through your fingers. Fate can only do so much…it’s up to you to act on it.

Other people might be stuck in a bad relationship where they’re unhappy but feel it’s “meant to be” that they stay together. I read this great quote that said “many people are in relationships that are over, but haven’t ended.” Staying stuck is a choice; we can always choose a different destiny.

If you don’t have the love you want in your life, you need to take action to find it. Put yourself out there, be open to new possibilities and actively seek your own destiny!

“It is not in the stars to hold our destiny, but in ourselves.” William Shakespeare

It can be hard to think of our destiny as being separate from our fate if we become accustomed to letting it lead our path. A lot of people look at life with a “que sera sera” (what will be, will be) attitude but if you think about it as something you have control over, you can make deliberate actions to create your desired destiny. This means being true to yourself and not being passive or only following other people’s opinions. I truly believe remaining authentic is the best way to determine not just any destiny but the one that’s meant for YOU. Fate presents us with the opportunities to create it, all we have to do is decide what destiny we want.

“Control your own destiny or someone else will.” Jack Welch

When you think about it, isn’t it better to believe we can control our destiny by making deliberate, conscious decisions than just being passive bystanders in our own lives? This goes back to creating a life for yourself that is in line with your authenticity. With the same attention we use to build our personal brand, we can shape our destiny. Ask yourself where you want your life to be in five years and work backwards. Understand what you value and what makes you tick. Decide what and who you want to keep in your life, and what has run its course. Don’t sit back and let someone or something else guide you along; take the wheel and drive towards your own destination…your own destiny!

Have you ever experienced fate putting an opportunity in front of you, but you didn’t seize it and it passed you by? That was destiny.

Or perhaps you DID seize it and created your own happy ending?”

The Quality of Life: Is Health Important?

As a matter of fact, all responsible persons should take the time to educate themselves, and their children, about the benefits of healthy eating. Learning to eat for life in a health conscious way is one of the best guarantees for a long and fulfilling life. The quality of our lives is as important as the quantity to most individuals, but because of debilitating of not feeling well. We are often forced to make a decision and choose between quality and quantity.

Thanks to the advancements in modern medicine, the average person’s life span can now exceeds seventy years. If you stop to think, that’s quite a long time to walk around on this earth. Along with the wonderful life expectancy increases, we have the detrimental effects of overeating and unhealthy eating. It seems that as we advance in one area, we regress in others.

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The issue of obesity brings this debate to the forefront:

The first question I always ask, is how did we get here?
What kind of quality life can someone have because of their weight?
How did we go from one of the most physically fit nations, to just wallowing in our weight?

The answer lies in our lack of education about the weight gaining, process, and a lack of concern about our children learning how to eat and exercise correctly. Today, we must determine:

How much nourishment
Physical exercise is needed, and
How best to accomplish those goals.

The question raised in the title of this article, would have a resounding YES as the answer. The life you choose to lead, no matter what your field of interest, your level of education, or your level of income, your life is tremendously affected by your health. Maintaining your health is one of the most important things you can do as an individual; to enjoy what time you have on this earth. It is also one of the most important things you can do for you family. As we become an older population, and our life expectancy increases, do we want to become burdens on our children? Or do we want our time with our children in our retirement years to be something we and they have enjoyed?

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There are so many things to do in life that allow us to enjoy the fruits of our labor. All of these options can be cut short if we haven’t taken the time to take care of ourselves.

Calorie, nutritional, physical, and educational needs are now information we should understand. There is massive amounts of information available to help educate and to help you make good health choices, no matter what the age group. However, we encourage you to visit a licensed medial physician (doctor). Quality of life is as important making healthy decisions to living a meaningful life:

Education of the healthy choices we can make,
Make the right healthy choices, and
Living life to the fullest should be the ultimate goal of every person live.

affection baby baby girl beautiful — “Health is correlated with quality of life. If you get regular physical activity, have social connections, control your cholesterol, keep your blood pressure at a normal level, don’t smoke – these things can make an enormous difference not only in how long you live, but how much you enjoy your life in those years.” Tom Frieden

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Do We Need Meditation?

“Meditation is the tongue of the soul and the language of our spirit.” Anonymous

Meditation, an exercise recommended for everyone, but especially those of us with hectic, stressful lifestyles, is defined as an engagement in contemplation, especially of a spiritual or devotional nature. Meditation has been shown to relieve stress, and promote overall good health, by simply reflecting upon our day, and finding happiness within ourselves. This and other mind exercises help us to keep our mind fit, and functioning at top performance levels. But up until the last twenty years, meditation was something the western world new little about. Is it necessary for our health? Or have we just come up with a new fad, to fill up the empty hours of our day?

“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.”
J. Donald Walters

Well, the empty hours don’t exist for most of us. Quite frankly, without the opportunity to reflect and relax, I would quite possibly go completely mad. Our spirituality and meditation practices are the tools we have available to keep our mind as fit as we keep our bodies. The mind is a complicated and versatile machine, but it can become overwhelmed and unable to function correctly, if we don’t take the time to keep it cared for.

Our mind has varying levels of operation, known as brain waves. As we pass through the different stages of our day, we enter various stages of brain wave activity. The brain uses this tool as one way to allow us time to rest our busy mind, and cope with all the pieces of information we’ve received, a way to kind of “mind file” for the day.

“Meditation is being in tune with our inner energy source.” Anonymous

Modern alternative health and holistic healers believe in the power of the energy that flows through our bodies; this energy radiates from our mind as well. It is believed to be the chief from of transportation for our body’s nervous system to carry out communication. Breathing techniques, music, aromas, and candle therapy are all ways we utilize the opportunities to reflect on our day, allow our mind to rest and replenish itself for further use. But are these methods keeping us mentally fit? Yes, it does help to keep us mentally fit.

The great benefit in meditation; the mind’s ability to transform itself into a vehicle for higher awareness. Meditation is a way for us to become aware of the fact that there is more to our being than just our physical activity. We have so much more potential locked away in our mind, resources that we never tap into until we have the chance to quiet the mind, quiet our surroundings and open the door to the possibilities we don’t examine on a day to day basis.

“Go within every day and find the inner strength so that the world will not blow your candle out.”
Katherine Dunham

In our meditative state, thoughts that never have the opportunity to be heard during the bustle of the day are afforded the opportunity to come forward and be heard. Every step that we take is a step in some direction for our life. The opportunity to set our own destiny, develop our manifestation of what we believe our life should be, is the opportunity meditation provides. Every action we’ve ever taken started as a thought. The thought was then brought into reality by our action on that thought. So are we able to produce new thoughts, new possibilities, in this time of quiet reflection.

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Exfoliating Magic

Okay Everyone!

It’s time for some #REALTALK

You have heard me say this MANY times…

Up to 70% of fine lines and wrinkles are caused by dead skin build up!!🤔YES. Shocking, but true.🤷‍♀️

Your skin is constantly regrowing and if you’re not removing the old before the new grows, you’ll be left with bunched up and wrinkly skin!

🙈Ideally, we should be exfoliating 1-3 times a week. When we remove that top layer of dead skin, it is not only preventing fine lines and wrinkles, but it is also allowing your products that you use afterwards to

ACTUALLY WORK!

🙌So, that serum or moisturizer you put on afterwards is actually going to hydrate YOUR SKIN rather than just sit on that top layer of dead skin.

🙌🏻Also, it will help your make up to have a smoother and polished finished- so long as you are using good quality make up!

😉Top recommendations for exfoliating:

🔸Mineral Rich Peeling Gel (for face)

🔸 Salt and Oil Scrub (for neck down)

Salt & Oil Scrub — This luscious scrub is second to none when it comes to enveloping your skin in moisture. Just one try and you’ll be hooked to this exfoliating treatment that leaves skin feeling unbelievably silky smooth.

🔸 Salt Scrub (for neck down)

🔸Pure Salt Smoothing Body Exfoliator (neck down)

🤔Who already has one or more of these in your repertoire?!

🤔Who is going to add one in after this long and dry winter?!

Exfoliating can actually make you glow and will for sure brighten your skin.

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