Whenever I feel like I lack the strength to tackle obstacles, I remind myself of my power. Positive self-talk pushes me to take on tough situations that have an uncertain outcome. When I tell myself that I have what it takes to figure it out, I get a jolt of confidence and dive right in. I stay afloat because I know I am able to.
Figuring things out along the way shows me what I am made of. I am pleasantly surprised by my abilities when I push past my comfort zone. My mind is a powerful tool. It takes me to places that surprise me. I discover my true ability when I say yes to the unknown and embrace the outcome with an open mind.
Being able to figure things out is a nod to my competitive spirit. Physical challenges are a hindrance at times, but I refuse to be out even when I am down. There is a fighting spirit in me that ensures that giving up is a last resort. My limitations are only as impactful as I allow them to be.
There is always an alternative to achieving a goal when the first option is unavailable. I rely on my creativity to find ways to get it done. Today, there is power inside me that is waiting to be unleashed. I treasure opportunities that challenge what I know about myself. They give me a chance to learn even more about the unearthed strength and ability that lie dormant.
Self-Reflection Questions:
Which newly discovered strength am I most proud of?
How easy is it for me to find alternatives to unfamiliar challenges?
“The night is the hardest time to be alive and 4am knows all my secrets.” ― Poppy Z. Brite
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.
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:
“There is no sunrise so beautiful that it is worth waking me up to see it.” ― Mindy Kaling
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.
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.
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.
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.
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.
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.
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.
Deal with relapses. A
long-standing snooze habit can take time to break. Be patient and grateful
for gradual progress.
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.
Additional Tips for Restful Sleep:
“There is a time for many words, and there is also a time for sleep.” ― Homer, The Odyssey
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.
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.
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.
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.
The holidays are a special time for all, and you should take the time to indulge yourself. However, at the same time you should keep your health in mind because it’s easy to be tempted into going overboard.
It all starts with Halloween and all the extra treats that are lingering in your candy bowl. Then we’re lead into Thanksgiving, where the average person will ingest over 3 times the number of calories that they should be eating, or even more.
Then the winter holidays come along. Family togetherness usually equals lots of snacking and appetizers and big meals. Also, don’t forget all the baked treats! Can you eat all of these things? The answer is yes, but in moderation.
“A holiday is an opportunity to journey within. It is also a chance to chill, to relax. It is when I switch on my rest mode.” Prabhas
Follow these tips to help you stay in control of your fork:
1. Go in with a Plan. Before you put yourself into temptation, tell yourself how much you’re allowed to eat. In the weeks following Halloween, save yourself 10 pieces of candy to eat. Give the rest away to coworkers and neighbors. For Thanksgiving and other family holidays, allow yourself to indulge on one item such as the appetizers or the dessert – not both.
2. Don’t Be Too Strict. While you may be tempted to be tough on yourself during other times of the year, the holidays are a time you should allow for some relaxation from the strict behavior. Don’t try to get through entire evenings without enjoying any of the food. The starvation diet only works for so long until you fail and over-consume. Work on your moderation skills instead.
3. Don’t Punish Yourself. Everyone makes mistakes. If you do slip up and overeat one day, in the long run it won’t make much of a difference. Just tell yourself that you’ll try harder next time. Don’t be tempted to just give up and continue the poor eating decisions. It’s when you have many bad days in a row that you can ruin a good diet plan.
4. Watch the Alcohol Intake. It’s true; alcohol usually flows freely at holiday events. You can indulge yourself here as well. While you may be able to get away with having a few drinks spread out over the evening, remember that the calories add up. Consider alternating between alcoholic drinks and pure, refreshing water.
“Wine is sunlight, held together by water.” — Galileo
5. Wear Tight Fitting Clothes. If you have some issues controlling your holiday behaviors, consider wearing some tight fitting clothes. Don’t make yourself too uncomfortable, but at the same time you’ll want to feel the reminder if you begin to eat too much.
6. Plan Healthy Meals. If you’re hosting any of the holiday events, consider going with some healthier alternatives to some popular meals. Healthy doesn’t always mean bland or unappealing. Get creative and try some new recipes.
7. Remember to Take Breaks. During a long evening with family and friends, sometimes you’ll lose track of your eating habits. Make it a point to take breaks where you know there isn’t a plate or a drink in your hand. Concentrate on the conversations you’re having instead.
8. Eat Before You Go. If you’re off to a holiday event at someone else’s house, eat something healthy before you leave. This is especially important if you know you’ll be tempted by all the unhealthy treats that’ll be available. If you aren’t particularly hungry when you show up, you won’t feel such an urge to begin eating.
“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.” Earl Nightingale
Just remember to have a good time! If you’re bummed about not getting to eat everything that you want, concentrate on all the other aspects of the holidays. There are many other fun activities to engage in that don’t involve eating!
My health is a priority. I know that a strong and healthy body is important if I want to enjoy my life as much as possible.
I give my health the attention it deserves.
I visit my doctor as often as required. I take my appointments seriously and make the time in my life to avoid missing these visits. I see my doctor, dentist, and eye doctor regularly.
I listen to the health advice I receive and make the necessary changes in my life.
I focus my diet on healthy foods. I know what type of diet works best for my body and I follow it consistently. I know that healthy food is the foundation of good health. I love the taste of healthy food and limit the amount of unhealthy food in my diet.
I sleep enough each night. A good night of sleep is an important part of good health. My body needs to be restored each night, and I ensure I give it the sleep it requires. A full night of sleep is imperative to good health.
My body is growing stronger through regular exercise. Possessing a strong and fit body feels good. I am proud of my body.
Today, I give my full attention to my health. I make choices that support my health and physical fitness. My body is stronger and healthier each day.
Self-Reflection Questions:
1. What are my greatest health challenges? What am I doing to minimize them?
2. When did I last go to the doctor? Did I follow their advice?
3. What type of exercise do I most enjoy? How often do I do it?
I am enough just as I am. It is a beautiful feeling to know that I am enough. I am free of the need to prove anything to myself or to anyone else.
I confidently greet each day as it arrives with a smile on my face. Everyone that crosses my path is amazed by my attitude and warmth.
Though I am continuously working to improve myself, I am very content as I am. I am interested in fully understanding all of my talents. I want to know my full potential.
I associate only with kind and supportive people who help me to feel good about myself.
I am enough. I have enough. I do enough each day to satisfy myself and to help make the world a better place.
I am a unique individual. I am one of a kind. My unique attributes are a big part of what makes me special.
I love these parts of me. I allow the world to see them. I magnify them, because they are uniquely me. I serve as a model of a healthy, whole, and complete person.
I was born complete. I am complete. I have always been complete. Anytime I feel that I am insufficient, I remind myself that completeness is my very nature. It is everyone’s nature.
Today, I enjoy just being myself. I marvel at the person I have always been. I feel vibrant and full of health. I am healthy, whole, and complete.
Self-Reflection Questions:
1. What are my three greatest qualities?
2. What is unique about me?
3. In what ways do I hold myself back? Why?
The sun 🌞 is finally shining, flip flops and sandals👡 season is upon us. Don’t get caught unprepared 😱
If this is you or resembles anyone you know (judgement free zone), there is a remedy sure to help 💉
This situation requires swift action 👩🔬
Here are some recommendations below:
✔️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.
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Not only does Seacret Direct Makeup Remover Wipes contain minerals from the Dead Sea, but it also include Cucumber Extract, Aloe Vera Extract, and Vitamin E to provide hydration and a smooth and soothing sensation.
It is important for people of all ages to take care of their skin. In the hectic modern lives we live, it is often too easy to neglect one’s health and well-being. The state of your skin says a lot about the state of your overall health, and with that in mind we have created a summary of how to properly remove make-up and cosmetics.
At the end of a busy day, it is difficult to resist the urge to go directly to bed without removing your make-up first. This is problematic for a number of reasons. Make-up tends to clog the pores of your skin, which can lead to significant skin problems. Your skin needs a chance to breathe, so it has the opportunity to regenerate itself. If you go to bed at night while still wearing your make-up, you are simply asking for trouble.
You should begin by pulling your hair back and tying it in a ponytail. The best place to begin is with your eye make-up. Using a cotton ball or makeup wipes like Seacret Direct Makeup Remover Wipes that has been moistened with make-up remover, gently remove the make-up. Be careful to avoid getting it in your eyes.
The next step is to perform a proper facial cleansing. There are a number of excellent products on the market today, so take some time and do some research about each of them. Test a couple of different products, and be sure that you end up with one that is ideal for your skin type. Place a small amount of your chosen cleanser into the palm of your hand, and lather it on your moistened face.
During this stage of your daily cleansing routine, you should pay special attention to cleansing the areas where your make-up was applied. It is best to use lukewarm water, as it will assist in the breakdown of your make-up and will ensure that your cleanser is able to reach its optimal lather. Take your time, and be sure you don’t miss any of the areas where make-up was applied. Rinse with warm water at the appropriate time, and be sure to remove all of the cleanser. When you have completed this step, do it again. Pat your face dry with a clean towel.
Proper facial cleansing is a simple procedure, but if it is not done regularly and in the proper manner your skin can become damaged. As we have said, your skin needs to be able to breath to maintain optimal health and regenerate itself. Try to incorporate a proper cleansing into your bedtime routine. Your skin will thank you for it.
We cleanse, balance nourish and moisturize our face twice a day and add the extra step of exfoliate/ treat (mask) once a week. If you have never exfoliate/ treat (mask) your skin, you will feel a tingling sensation and/or redness due to the product removing the dead skin. Make sure your toner is water base.
Would you like to start a skincare regimen?
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Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But what makes us well?
Work
The first place to start would be with the examination of your eating habits. Since we are a product of what we eat, if our eating habits are unhealthy, or do not provide for the nutrition we need, we’re not going to be healthy individuals at the end of the process.
Do you take in more calories than your body needs?
Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances?
If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a well individual.
Food
Next, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no wellness. Everyone, no matter what their age, benefits from exercise. Whether it is organized exercise activities, free weights, or simply establishing a personal routine, exercise is an excellent wellness tool. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!
Exercise
Being able to deal with and handle the daily stresses of life keeps us well. Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath. The body tends to retain stress in the muscle of the shoulder and back. Taking the time to relax, do relaxation exercises, and combine this with physical exercise for the entire body, and you shouldn’t have any trouble maintaining a state of wellness.
Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess you’re not the well individual you could be. Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop. Smoking fills our body with carcinogens, and works to keep us tired and lethargic.
Stress
Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quite time contributes to our level of wellness. How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.
There are so many occasions to stop and question our efforts at
maintaining optimal health, that we usually don’t even take the
time to begin the examination. But it is beneficial to our overall
health, the quality and quantity of our life, to make every effort to
be well, healthy, individuals.
A word people say and fear to feel. An experience you loathe and can’t forget. Avoiding it burns you up. Acknowledging it tends to sting. It’s a battle that will shaped your personality. My health journey began with self care. I had to reevaluate my health, skin, hair, body and mindset.
When I got on the scale; I literally got off the scale when it went got 195… ! I Started Nutrition plan and varies types of conventional and unconventional exercising. Besides the doctor saying I needed to lose weight. It was about time for me to stop lifting my belly to buckle my pants! I got serious. I lost over 25 lbs and I feel amazing.
I decided to exercise and network with amazing Personal Trainers, Nutritionist, Health Educators and Licensed Health Care Professionals whom grown in their practice. The Department of Labor states that the average worker spends about 9 hours or more at work a day. It is time to show you how to have a healthy lifestyle.
