How Can Using A Daily Journal Improve Your Life?

Benefits of writing a daily journal.

Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce the effects of mental illness!

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

Journaling can be a great stress reducer through organizing one's thoughts, clearing one's mind and facilitating problem solving. There are many benefits to keeping a journal. ... Journaling can reduce stress by helping one get rid of negative thoughts.

It's not only true that scientists have found that writing expressively (the way we often do in a journal) improves working memory, it's also a fact that recording the ins and outs of your life in a journal gives more permanence to an often fleeting past.

It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal is a great idea. It can help you gain control of your emotions and improve your mental health.

Begin Your Journal Journey HERE

Do You Talk Yourself Out of Weight Loss?

Diet and exercise and they way we talk to ourselves has always been a passion of mine and over the years I have spoke at length to people about the struggles they face of trying to lose weight.

One thing that always seems to be noticeable is the way in which people talk to themselves.

The word I hear far too often is 'can't'.

"No matter how hard I try, I can't lose weight"

"I exercise all the time but still can't shift the weight"

"I've tried every diet going and still can't get my weight down"

I'm the first to admit that I WAS your typical negative person. My mum is a born pessimist and this trait was kindly handed down to me from a young age. However, something clicked in me one day and I vowed to change the way I think. Over the years I have read every book about changing my thoughts, listened to cassette tapes (yes it was that long ago), CD's and any information I could.

It has taken time and I am not saying that I am the most optimistic person around, but I have learnt to talk to myself in a much kinder tone.

Constantly telling yourself you can't do something is a sure fire way for your brain to find a way to prove you right. You are what you think. 

If you are trying to lose weight (or anything for that matter), try talking to yourself differently. If you find yourself wanting to use the word can't or say anything negative, STOP. Change the way you talk to yourself. Talk as if whatever you want to achieve is possible. 

Whilst talking in a more positive way will help in your every day life, if you have something specific you wish to achieve then you have to feel it too.

Every morning and/or evening you need to close your eyes and visualise yourself achieving your goal. I do this in bed. See a picture of yourself as you wish to be. This could be more confident, slimmer, fitter, healthier - anything you like. Really take the time to notice everything about yourself that you would like to change. Next take this person and float them into your own body, feel the emotions you would feel as if this dream had come true. Experience the exact feelings you would get if your goal was real and you had achieved what you set out to do.

Whilst you can tell yourself everyday that "i will lose weight" or "I feel more confident". The only real way to fully achieve these things is to know how you would feel on the inside at having mastered your goal.

I myself use a piece of software every day that quietly works away in the back ground of my computer whilst I'm working, reinforcing positive affirmations to my sub conscious mind.

                                    Take a look for yourself. You won't be disappointed!

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Maybe you’ve tried some of these methods in the past?

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What I’m talking about is completely different to all of the above.

This is a cutting edge method to make money from your home or anywhere in world you choose.
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Something a Little Different for FREE

I often see people in the gym, on holiday, on the bus reading.

I myself enjoy getting my head in a good book. My time is often limited so I prefer to read something that will offer knowledge and that I will learn something from.

I came across this book some time ago and this guy has inspired me in life (I guess we all have someone we look up to). He is currently giving his book away for free and you can claim a copy for yourself. 

Click Here

7 Day Workout Completed - Update

After finally completing the intensive workout, my body felt a little bit like it had used muscles I never knew existed. 

As difficult as it was I really enjoyed it. I feel stronger and although it is difficult to tell whether it has made much difference to the look of my body, I certainly feel better (I can feel that my butt muscles are harder!)

I have decided that I would really like to keep on top of pushing myself a little bit harder so will continue to add a days routine into my normal exercise pattern 2-3 times a week. I will continue doing my walking/running and cycling with the addition of one days intensive routine thrown in a few times during the week.

Doing the same routine all the time is not a good idea as the body gets used to it and is not challenged by it. I would suggest changing it every 6 weeks or so and giving yourself a challenge occasionally if you want to get any kind of results.

If you would like to try the 7 Day Challenge or take a look, you will find it at 

http://www.self.com/program/best-bodies-challenge/

10 Tips To Look Younger

1 Wear Sunscreen

I can't stress this enough. A large percentage of the visible signs of ageing (wrinkles, age spots) result from the cumulative effect of ultraviolet rays on the skin, over time. Wear sunscreen and you'll keep these at bay.

2 Get enough sleep

The whole idea of beauty sleep is not a myth. Your body needs time to restore itself overnight and that includes your face, too. While you sleep, cells are busy repairing DNA damage from the day before, so snuggle down and give them a chance to get on with it.

3 Learn where to put concealer

Dabbing a bit onto the skin between the inner corner of the eye and the nose has the effect of casting light into a notoriously dark spot and brightens up the face of anyone over 30. Sneak a bit around the edges of your nostrils, too, to minimise redness.

4 Drink plenty of water

Particularly hard to do at this time of year when it is so much easier to reach for warming coffee, tea or hot toddies. It won't hydrate your skin directly, but it will improve the way your insides work and good gut health is soon reflected in glowing skin.

5 Take up yoga

It is soothing, de-stressing, improves your posture, helps loosen the knots of tension that we all accumulate in our bodies and can be done anywhere. All you need is the space to unroll a yoga mat. Also, yoga devotees usually look remarkably youthful – and if you can't beat them, why not join in and see if it works its magic for you.

6 Cut sugar from your diet

The body doesn't need it and sugar, according to nutritionists and skin experts, exacerbates a process called glycation, which accelerates ageing in the skin. (I tried this last year and found that two weeks off the sweet stuff made my skin noticeably clearer and brighter.)

7 Add the odd facial into your beauty regime

Regular TLC from a skincare professional will pay dividends in terms of a fresher-looking complexion with more bloom and spring to it. If you feel guilty about treating yourself, ask for one as a present.

8 Revise your make-up

Most of us are guilty of falling into a make-up time warp and ignoring the fact that what suited us five or 10 years ago might not look so good today. Also, cosmetic formulations are constantly improving, so newer products are nicer to use, with better results.

9 Exercise regularly

Whether it's walking the dog, rock-climbing, or scuba-diving, anything that gets you moving will improve your circulation. That in turn will encourage bloodflow to the skin and help give it a healthy, youth-enhancing glow.

10 Give up smoking

Just in case you need another reason to quit. It deprives the skin of oxygen, accelerates the process of skin ageing by hastening the degradation of collagen, which means more wrinkles – faster. Oh, and it's not great for your health, either.

Source:www.telegraph.co.uk/lifestyle/wellbeing/6907147/50-ways-to-look-younger.html

Mother Claims Giggling Has Cured Her Asthma and Depression

• Lynette Webbe, 59, suffered asthma and chronic obstructive pulmonary disease for 6 years as she smoked since the age of 13
• Also suffered depression since she was a teenager after losing her parents, and began laughter classes as a natural treatment
• Enjoyed the laughter therapy so much she trained to hold her own classes
• After a year she claims her doctors said her respiratory problems are much better, and wants other people to be referred for laughter therapy

A mother claims to have cured her lifelong asthma and depression by laughing.

Lynette Webbe, 59, suffered with the respiratory condition for six years before she started holding laughter therapy classes.

A year on, and she said her doctor has noticed a huge difference in her condition – and thinks the NHS should refer other patients to her classes.

She also says the classes, which involve giggling, storytelling, dancing and childsplay have helped her overcome depression.

Miss Webbe, from Pill in Wales, said: 'I went for a check-up recently and was told that my health was much better and I believe laughter is the reason.

'It opens up the lungs, so I can breathe more easily, and gets endorphins pumping around the body.

'Physically I feel much better and leave my classes feeling amazing.

'I see my classes as a fun way of shaking off the cobwebs. Laughter is like a medicine that doctors can't provide.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'I think it's important to laugh and play.

'It's good for stress as well and if you can get rid of that and anxiety, you can prevent bad mental health too.

'I'd really like doctors to start referring patients to me to treat.'

Miss Webbe said she started her laughter therapy classes as she herself suffered from mental health problems herself.

She said: 'After years of mixing with the wrong crowd as a teenager, then losing my parents and my sister, I got so depressed I started to drink and self-medicate.

'People come and make each other laugh. When we run out of jokes I tell everyone to start fake laughter.

'Basically, fake it until you make it, but you do laugh and this makes you feel better.

'I believe my workshops make people feel amazing. I've been working with people with Alzheimer's and after a class everyone was happy and smiling.

'We dance at my classes so people get some exercise.

'Everyone tells stories, which make them realise we've all got problems and things can get better.

'I share my story as I think this helps people feel they can share. 

'People leave feeling less alone. My workshops gave me a reason to get up and go out. 

'Now they're giving others one too.'

Source:dailymail.co.uk/health/article-3152104/Doctors-refer-patients-LAUGHTER-classes-says-mother-claims-giggling-cured-asthma-depression.html#ixzz3fDUHnH89 

THE YOGA POSES FOR ULTIMATE RELAXATION

A little bit of stress is good for us, it keeps us alert, engaged and attentive to what we are working on or doing, it can keep us sharp. But even things that we don’t realise are stressful can in fact be having that effect on us, our daily commute, someone beign unkind, emails coming in thick and fast…they all have an impact our stress hormones. When we are consistently in this state we get sick, are unable to sleep well, digest food well, and we fatigue easily. 

So, when we are on the yoga mat winding down, stretching can help to release the collagen and cortisol stored in the muscles during periods of stress, which explains why you can sometimes have an emotional response during a workout or yoga session.

1/ GENTLE BACKBEND

To stretch off stress, start with a gentle backbend. Your adrenal glands are next to the kidneys in the middle of your back, underneath the back of the ribcage. Coming into a sphinx pose by lying on your front, elbows underneath shoulders with your forearms parallel to each other.

Press forearms and hands into the floor and curl the tailbone in towards the pubis so that you lower abdominals lift and support your spine as it lengthens up to the crown of the head. This will release the kidneys help them to recalibrate.

You can stay as long as you are comfortable, but make sure there is no pain here.

2/ CHILD'S POSE

Next come into Child's Pose with hands under the forehead and  the knees wide and big toes together so that your spine is less curved and more lengthening.

This will help to soothe your nervous system and calm down any further production of adrenaline for the time being. Again stay as long as you are comfortable.

3/ FORWARD FOLD

Finally stretch the backs of the legs, the hamstrings are prime receivers for the collagen and adrenaline mix as they would be your power houses if you were to do some intense running.

Most of us get stressed and then go and sit down, which impacts their ability to release the stress mix.

So stretch your legs out in front of you and bounce the knees so that the backs of the legs are tapping the floor. Then fold yourself forwards over your legs keeping a bend in the knees, let your hands slide in under your legs wherever they come. And r-e-l-a-x.

Source: womenshealthmag.co.uk/fitness/yoga/2897/stretch-off-stress-the-ultimate-yoga-poses-for-relaxation#ixzz3dDVwd5zS

Off The Floor Ab Exercise #4

4. Lunge Run

(PHOTO BY ERICKA MCCONNELL)

Why: Tones your rectus abdominis, the long muscle that runs from your ribs to your pelvis, to give your abs super definition.

How: Lunge with left foot in front and right foot about 2 feet behind it, arms bent at sides. Keeping left knee bent and torso still, lift right knee toward chest and lower, swinging arms back and forth. Switch legs and repeat. 











Source:prevention.com/fitness/6-floor-ab-exercises

Common Reasons Why We Don’t Exercise

Common reasons why we don’t exercise

“I don’t have enough time to exercise.” 

Even short, low-impact intervals of exercise can act as a powerful tool to supercharge your health. If you can make time for a 15-minute walk with the dog, your body will thank you in many ways. If time is tight, you can multitask by exercising while watching TV or chatting on the phone, for example.

“Exercise is too difficult and painful.” 

Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective. You don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf, gardening, or cleaning the house.

“I’m too tired to exercise.” 

Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try taking a brisk walk or dancing to your favorite music and see how much better you feel afterwards.

“I’m too old to start exercising,” “I'm too fat,” or “My health isn’t good enough.” 

It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. And exercise is a proven treatment for many diseases—from diabetes to arthritis. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“I’m not athletic.” 

Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.

“Exercise is boring.” 

Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

“I can never stick with an exercise routine long enough to reap the benefits.” 

It’s true, the longer you stick to a consistent exercise schedule, the better you’ll feel.  But remember, when it comes to exercise, a little is always better than nothing. If you exercise for 30 minutes now, you’ll feel better today. On average, it takes about 4 weeks for an activity to become habit, so commit to an exercise schedule for that long. Finding activities you enjoy will make that much easier, as will working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.












Source:helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm

Running Tips For Women

Ace your next race with these top tips

Going for a run is probably one of the most popular ways to get your workout on, whether it's hitting the roads or jumping on a treadmill when the weather's gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further?

Here are our top tips to smash your run.

To the gym

Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle

Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!

Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact –reducing the risk of injury.

Bright idea

‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’

Take five

Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Sand storm

Here’s a good excuse to book a beach getaway – running on sand can improve your speed and muscle tone. A study from St Luke’s University Clinic in Belgium found that pounding the sand requires 1.6 times more energy than running on pavements as your body has to work harder to deal with the soft, unstable surface. That adds up to more defined muscles and a swifter run when you get back to solid ground. Neat!

Drink up

Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

Source: womensfitness.co.uk/fitness/583/running-tips-women

Boost Motivation

Top tips from the experts to keep your motivation sky high!

1 Change begins at the end of your comfort zone: challenge your body in a new and different way and you will achieve something you didn’t believe you could before.

2 You never know what life is going to throw at you – whether it’s having to bend further or reach higher, so use your time exercising to prepare yourself for those ‘what-if’ moments.

3 Don’t look back in a year’s time and wish you’d started earlier – the time is now; there is no time like the present.

4 If you’re exercising and feel like giving up, focus your attention on continuing rather than stopping. Remember that you’re still there and you’re still going – so focus on getting the most out of your move and you’ll hopefully do even more reps!

Source: womensfitness.co.uk/fitness/1285/boost-motivation