How to stay healthy and choosing healthier options

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I wasn’t always into fitness, but somehow I changed that. I truly believe we are all capable of achieving whatever we want to have in life, it is just a matter of taking action. We are all worthy of good life. Everyone has so much to offer to this world. And you CAN live a life you desire, you just have to start now! We can get so far with the right mind-set as long as we have the vision. Dream again! And dream big.

I don’t have a set fitness routine that I’d want to share, nor am I an expert in fitness, but I can share what has been working for me. You can find your own pace and see what works best for you.

Opt for healthier options:

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  • Start the day with a lemon water – starting with a lemon water will set you up for a clearer mind all day. It is also refreshing and has vitamin C.
  • Eating healthy: Consuming more vegetables and less fatty foods. Cutting down on carbohydrates and having it less than usual. You don’t need to change your diet. Just choose healthier options.

green-tea

  • Green tea- another of my favorites. I can’t stress enough the importance of drinking green tea. It stimulates body’s metabolism, and it also aids in weight loss.
  • Switching from regular oil to olive oil – Olive oil lowers the bad cholesterol and raises your good cholesterol.
  • Exercise– Of course it goes without saying that exercise plays a big role in our overall well-being. You can choose to live an active life today or you can choose not to. Pick up an activity you’d want to do: Is it going to the gym? or is it maybe going for a run? If all fails, start commuting to work by taking the bus or train it. Walk to the bus stop. You don’t always have to take your car when going places. When you are out to do your grocery shopping, try to leave your car behind. You don’t want to do it alone? – make it a group activity: Try involving your siblings, parents, friends, or your partner. Make it fun. I try to get mine done, on my own, in the evening when I am out for a walk. It is like killing two birds with one stone – you get your grocery shopping done while getting done with your exercise. Also, during my studies in the UK, I remembered looking for any opportunity to walk from point A to point B. Never had to take a bus or a train. You can also choose stairs over elevators, which is again something I picked up during my stay in the UK. I am grateful for those experiences because I know what is better for me now.

It is the little things that matter!
How do you stay fit mentally? You can feed your brain with positive thoughts, and constantly count your blessings. Having a positive mind-set is so important, and be thankful for everything in your life. Lastly, meditation helps with our mental well-being; it improves concentration levels and helps us to stay better focused in achieving our goals. Spare some time for meditation. You can check out my following blogs for tips on how to become more positive and be more grateful in your life.

Click here
Click here
Click here

I want to wrap up this blog with this quote:

“When you hit a bump you pick yourself up and you keep going. Things don’t always turn out the way you imagine. Life deals you a hand and no matter what card you’re holding, you have to play it. …and it’s hard and it never stops being hard. But you learn …and you change … and you grow.”

I couldn’t agree more with these sayings, I am sure many of us can relate to it.

How do you manage to stay healthy?

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How I am Preparing for 2016: The Importance of Goal Setting

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I think, goal making requires our conscious decision of what it is that we want to achieve –  a change in our behavior? Improving our quality of life? Whatever is the reason, the truth is that small and realistic goals are easy to achieve, and they are often measurable. Our goal don’t have to be vague. The simpler it is, the better.

But why writing our goal is such an important practice? Because writing thoughts down on a paper creates a sense of awareness into our minds, and it puts it into perspective for us.

 Here’s my short-term goals for 2016. Also, sharing them here will help me achieve my goals, and I can hold myself accountable for it.

…some food for thought:

1. To start my day early & be more productive
I am not a morning person, but I always wanted to be one. And, so the goal for me is to hopefully turn into one– why is that important? Well, because it is. I can dedicate a whole new post about the benefits of waking up early, so I’ll leave that for now. But here’s why I want to start my day early: To meditate; to plan my day better; to eat breakfast; and to read for 15 to 20 minutes, before I start work. And yes it is possible because I have tried it, it isn’t going to be easy in the beginning, but with practice it can get better.

2. To exercise
I always wanted to stay active. I am going to set aside 1.5 to 2 hours a day for my workouts in the evening – we are not perfect let’s face it, and I have my days too when I don’t want to hit the gym or go for a walk, but I’ll make sure to make time for it. The idea is to find an activity that you really enjoy.

But really, we shouldn’t be limited to going to the gym only or running outside. There are great workout videos on YouTube that you can watch. On my lazy days, I do two sets of 5 minute ab workout at home when I am not in the mood to go to the gym. You can find many such 5 minute clips on YouTube. It is fun, it is easy to follow, and you don’t have to step out.

Having said that, I feel blessed to have access to a gym closer to where I live now.

3. To meditate
I am practicing mindfulness – it is work in progress, but hoping one day I can master it. I will use this time to reflect on the past. And look how far I’ve come along. I will also be using this time to stay in the present and appreciate life for what it is. As the saying goes, our pasts shape our future, and so there are no regrets in life but just learning. This is what I believe. I am a product of my experiences, they shape us into who we are today; and if it wasn’t for these experiences, we wouldn’t been the kind of persons we are today. As I always say, having a perspective is vital. I think a person without one is someone living life in a bubble –  and too afraid to let go.

4. To read books
To find time to read as many books, and articles as I can. I am aiming to finish at least one or two books by the end of December 2015.

These are my short-term goals for the next couple months. I am hoping to build on this list as I move forward.

What are your short-term goals? How are you preparing for 2016? I would love to hear your thoughts. Comment below!

Exercising and Well-being

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Benefits of Exercising on Our Mental Well-being

It is no surprise that in general people are becoming more health conscious, and are looking after their well-being, and not just physically, but mentally also. We hear it all the time that exercising is good for us, but what is that really mean? We obviously exercise to keep fit, but I think it is important to look past that and to really understand the benefits of exercise on our overall well-being. Does exercising actually boosts our brains’ happy chemicals?

Research shows Yes!

1. Exercise helps with combating depression. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins trigger a positive feeling in the body, similar to that of morphine. Any kind of physical activity causes our brain to release these chemicals in a greater amount, and so we feel better mentally. Regular exercise has been proven to:

Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep

Also, depressed adults have been proven to become better with a regular exercise, compare to adults who just rely on medications.

2. Exercise helps with our day to day productivity, I am sure there is no surprise there. A study was done to test the productivity of employees at work. The study discovered that employees who were incorporating exercise in their daily routines were more productive compared to those who didn’t exercise. Also the study showed that subjects that were active (like exercised few times a week) appeared to be calmer, and showed more patience and understanding towards their work colleagues.

3. Exercise also helps with creating new brain cells. Any sort of workout whether it is going for a run or doing your aerobic activity in general has been linked to creating new brain cells. Running gives birth to some neurons. As it was noted, (Click here) adults continue to grow new brains when they learn a new activity. A new review of the scientific literature, published in the journal of Trends in Cognitive Science, tells us that new cells can grow in the hippocampus, which is an area in the brain that is linked to memory and learning. So exercise has shown to help us grow new cells in that part of our brain. The literature also points out that sex and mating have also shown to grow new brain cells, in case you were wondering.

Blog.newscred.com

Blog.newscred.com

4. Exercise also, as we know, improves our confidence and body image. Research indicates that a change in our diet, as well as including regular exercise routines have a positive impact on our body image.
5. It improves our overall strength and functionality- it is also linked to improving our memory and focus. Our brain changes in response to our environment, so when we learn something new, which involves something physical, it automatically changes the pattern of our brain. Study shows that when students are given a test after a 20 minute walk, their test scores improves by 10 percent.

What are some of the ways that help you stay active? What do you do for staying mentally fit?

I’ve constantly struggled with staying on top of my workouts. But I am aware of my problem, and as they say the first step in solving any problem is recognizing there is one. In my next blog I will share what I do to stay active; and share tips on the importance of making small goals.

For more juicy stuff on health and exercise, click the link below.

Shawn Stevenson

Self Discovery. Life. Purpose. Passion

Today’s blog is inspired by Shawn Stevenson, he is the creator of the Model Health Show, which I recently started tuning in on podcast. And I am glad I did because I absolutely love his work. For anyone interested, he is an advocate of health, exercise, and nutrition and super fun to listen to. There will be a link down below in case you wanted to check it out. One of the episodes was on how to create the life we want and that inspired me to do this post.

How do you define purpose? And what is your passion in life? You may also want to define what passion means to you?

According to one of the guests on the show, passion is showing care and having patience towards a goal, and it is not just a  burning desire or feeling to do something; it is a simple act of doing it.

The five steps to live the life we want

or as I would call it: Some food for thought!

Step 1. Look for opportunities that will help you grow and make you stronger. Be more proactive in your approach while searching for those opportunities. It is the simple idea to look for things that empower us. As humans, we tend to avoid challenges in order to avoid the stress that would come along with it – but science has proven that some stress is actually good for our body (Click the link to find out). So, next time when you are faced with a challenging situation, don’t try to avoid it, but take a more proactive approach and see if you can look at it from a different perspective.  The idea here is to seek for things that make you grow because what doesn’t kill you makes you stronger.

“Life is not trying to debilitate me, life is actually trying to cultivate the conditions for me to become a better version of me.”– Shawn Stevenson

Step 2. Overcome your fears – the reality is we are hard wired to fear the unknown. It is okay to be scared of things because it keeps us safe and prevents us from making poor decisions, right? But, the issue is not about not having fear. It is natural to have fear, but it is how we deal with it and how we overcome those fears.  Do not get stuck into one place and don’t look back on life except for when you want to appreciate how far you have come.

Always appreciate and practice gratitude for what you have become now.  Not allowing the fear to dictate what we do is the key.

Step 3. Follow your heart– we have the illusion that we don’t have a choice; we all have one.  We always find a way to justify our excuses for not following our heart. I am sure it wouldn’t come as a surprise to some of you as you might be already familiar with it-  We all have done it. We do it because we want to play safe. And because we are too scared to step out of our comfort zone.  It really takes for us to step up, to say yes to our dreams, and to follow our gut feeling that normally gets ignored.

Step 4: Ask empowering questions– by asking the right type of questions you uncover some of the issues that may go neglected at times.  For instance, when you are faced with a situation, the right question to ask would be what is right about this issue? What gifts or talents do I have that can help me solve this problem? How can I have fun doing this (paper, project, work)? How can I make this awesome? These are the type of questions that would help you with clarity- a skill I need to master.

Step 5. And lastly to be willing- willingness is the key. Willingness to say yes; to step up; to develop the strengths you need – it nicely ties back with step 3.

I am interested to find out how you define your purpose in life? What is your passion? Leave a comment below.

Hope you enjoyed this blog post as much as I enjoyed putting it together for you.

Check out these sources:

The Model Health Show

Achieve any goal by these simple steps

Quote Collection

 43c0eb8a826865535257dc73ffcd2317Quotes that inspire me!

  1. Too many of us are not living our dreams because we are living our fears. —Les Brow
  2. Nothing is impossible, the word itself says “I’m possible”! —Audrey Hepburn
  3. Whether you think you can or you think you can’t, you’re right. —Henry Ford
  4. Life is 10% what happens to me and 90% of how I react to it. —Charles Swindoll
  5. Many people think they want things, but they don’t really have the strength, the discipline. They are weak. I believe that you get what you want if you want it badly enough.– Sophia Loren
  6. When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us. – Helen Keller
  7. Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless. —Jamie Paolinetti
  8. It is during our darkest moments that we must focus to see the light. —Aristotle Onassis
  9. Put your heart, mind, intellect and soul even to your smallest acts. This is the secret of success. — Swami Sivananda
  10. Change your thoughts and you change your world. —Norman Vincent
  11. I am not scared being vulnerable, I don’t see it as a weakness anymore – Isabel Allende
  12. The question isn’t who is going to let me; it’s who is going to stop me —Ayn Rand
  13. Every experience makes you grow
  14. There’s no reward without risk

Enjoy more quotes from Emma Watson

How do you stay motivated? Let me know in the comment below, which one is your favorite.

Building Positivity in a Chaotic World

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“There’s something good in every day” – A mantra I believe in.

I have written this post on a different social platform, and here it is again.

What is it like to be in the right state of mind? Does it mean surrounding ourselves with positive people and having a positive outlook on life?

Recently I read an article about ‘the secret of getting into a right frame of mind.’

According to the article, the right state of mind is defined as being prepared and believing in our success.

Having a positive mind-set is not just about having pleasant thoughts, but preparing ourselves for whatever it is we want to achieve.

It takes practice, hard work and dedication.

While having a positive attitude is good, it is not enough.

Ultimately it’s our actions that influence our brain.

As the saying goes…

“When you are prepared you are confident, and when you are confident you know you will succeed.”

And as Henry Ford said…

“Whether you believe you can or you can’t, you’re right.”

Often we harm ourselves with negative self-talk that holds us back.

We don’t take risks, we feel inadequate, we choose not to be vulnerable, and so that we end up creating these barriers and limit ourselves from all the possibilities out there.

We choose in-action over action.

That can be changed from a simple mindset shift from ‘What I Can’t Do’ to ‘What I Can Do.’

There are also some simple actions we can take to bring more positivity into our lives…

POSITIVITY BOOSTERS                                                

  • Always smile – Smiling is a source of positive energy not just to us, but to those around us
  • Be Active – Find an activity that you actually enjoy and make it part of your life. It can be as simple as going for a walk or dancing in your living room!!
  • Learn Something Daily – Pick up a hobby and learn a new skill. Choose a subject that will help you excel and study it. Learning boosts our self-confidence
  • Give – Be kind and generous – it’s one of the best feelings in the world!!
  • Be Mindful – Practice self-awareness and live in the present moment. It’s impossible to get upset about the past or worry about the future when you’re ‘in’ the present
  • Connect – A simple ‘hello’ to a stranger or a phone call to a friend can boost our positivity
  • Reframe Failure – See failure as a way to learn and grow.
  • Focus on Gratitude – Take a moment each day to focus on the things you are grateful for. This will make you more aware of the positive things around you.

Please find the blog link below:

Beyond Attitude – Building Positivity In A Chaotic World

Lastly, what do you do for staying positive?

The Basics of SEO

Today’s blog shares tips on SEO to help us understand it better. I understand it is not health or lifestyle related, just thought to blog something different. Also, I have previously blogged about this on a different platform, Conscious Public Relations Inc.

You can find the link to the post down below:

Why is SEO Important?

‘Why isn’t anyone commenting on my blog?’ ‘Who looks at my Facebook page?’ ‘Why are my website stats so bad?’ If you want to ensure your content reaches the audiences you are targeting, then you may need to understand some basics about SEO!

So, ‘What is search engine optimization?’ ‘Why is it important?’ and ‘How can we use it?’

SEO = Search Engine Optimation. Using keywords, linking, and page descriptions (also tagging).

Here are the 8 tips that were shared with me by someone who is an expert in this field, my instructor.

1) With your blog URL – you want to ensure the URL contains words (keywords) that are easy to find and fit your content. So for example, www.cbc.ca/news is simple and states the news. It’s not easy to do this if you are using WordPress online as you have the ‘wordpress’ part of the URL. When you use the downloaded version of wordpress then it omits this part – however you then need to pay for web hosting.

2) Ensure you have words that are related to your content in your page description (news, stories, breaking news and so on). So, use these words within your page description. The description may be in your page set up area – it really depends on the blog service you are using.

3) Ensure you use the above words in your headings (where possible and without going overboard)

4) Use these keywords in your content (without going overboard again)

5) Add tags to each post (these are keywords again such as news, story etc)

6) Add plenty of (relevant) links within your content

7) Add (relevant) links at the end of your content

8) Comment on others blog pages and add your blog link to the comment

It’s worth being a bit realistic as it also depends on your content. For example if I have a blog about ‘Health and Lifestyle’ it would be very difficult for me to get my blog to the first page of google page results with all of the competition out there.