How To Get In The Habit Of Walking More

How To Get In The Habit Of Walking More

We were designed to walk for miles and miles to hunt and gather our food. Yet, in modern society, we spend most of our time sitting down. That is not good for our bodies leading to a host of health problems. This is probably one of the most important reasons to make an effort to move around and go for a walk each day. Of course, that’s easier said than done. Most of us sit for our work, we eat sitting down, and to be honest all we want to do when we come home from work is plop down on the couch for a Netflix marathon until bedtime.

In other words, getting and staying in the habit of going for a walk each day can be a bit of a challenge. But that’s exactly what we need to do. We need to get in the habit of going for that walk just like we’re in the habit of brushing our teeth twice a day or taking out the trash on Tuesdays. Once it’s a well ingrained habit, it won’t be as much of a challenge to make sure we go for a walk each day.

A great place to start is to find a walking route you enjoy. It helps to make it as easy as possible. Your favorite walk may offer beautiful vistas, but if it’s a 30 minute drive there and back, you’ll be less likely to do it every single day. Instead, save that walk for the weekends and come up with something convenient and pleasant for your everyday walking routine. If you can, find a route in your own neighborhood so you can leave right from your front door. Just lace up your shoes and start walking.

Taking the same route every day helps form that habit. It’s also encouraging to notice that you can walk the same loop faster or with less effort over time. It proves that you’re making a difference and are getting stronger and increasingly fitter.

Listening to your favorite music, podcast or audio books is also helpful. It will make the time go by faster and give you something else to look forward to. You can even use your favorite media as a way to bribe yourself to go for your daily walk. Let’s say you have a couple of podcasts you enjoy. Save them for your walks and only let yourself listen to them while you’re walking. It’s a great incentive to get out there even on days when you’re not feeling it.

Last but not least consider walking with other people. Find a walking group in your area, or talk a friend or neighbor into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it also has some built in accountability. It’s much easier to skip a walking workout when you know that other people are waiting for you and relying on you to join them.

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

8 Empowering Beliefs to Live By

8 Empowering Beliefs to Live By Today


Your experiences are shaped by your thinking. Even obstacles have a value when you can see it. You can develop convictions that will help you to feel happier and achieve more, regardless of the situation.


Everyone can use some extra motivation from time to time. Check out these 8 empowering beliefs.

Empowering Beliefs to Make You Smile


  1. I understand my potential. You can achieve amazing results when you put your mind to it. Feel excited about reaching your true potential.
  2. I count my blessings. List each thing that you have to be grateful for. Remember to include the smaller items, like warm socks or tart cranberries. Expressing your appreciation reminds you of how rich you are.
  3. I learn from mistakes. You can make setbacks work for you by focusing on the lessons that they contain. Flubbing one job interview can teach you how to ace the next one.
  4. I find meaning in adversity. Tough times can be the most rewarding phase of your life. Know that you can emerge from any challenge with greater wisdom and courage. Look back at the obstacles you’ve already overcome, and reassure yourself that you can handle what’s ahead.
  5. I embrace change. Accept that life is a series of changes. Focus on the present moment, and prepare yourself to adapt to whatever circumstances come your way.
  6. I dream big. Expand your wish list. Setting demanding but attainable goals gives you adventures to look forward to each day.
  7. I practice forgiveness. Lighten your load by clearing away any resentment you’re holding onto from the past. Set reasonable boundaries while you respond with compassion when others disappoint you. Pardon yourself too.
  8. I give generously. Sharing your blessings makes you more powerful and joyful. Volunteer in your community and speak kindly to each person you meet today. Buy coffee for your co-workers or give your receptionist a flower.

Empowering Beliefs to Make You Strive


  1. I take responsibility. You are in charge of your life. Hold yourself accountable for the outcomes you create. Celebrate the fact that you have the power to determine your own future.
  2. I apply effort. Figure out your definition of success so you know what is worth working for. Give yourself credit when you’re making progress rather than comparing yourself to others.
  3. I leverage my strengths. You have your own individual strengths that you can draw on. Figure out what you’re good at and what you want to do. Let that knowledge guide your choices.
  4. I listen to feedback. Ask for feedback so you can enhance your performance and show others that you respect their point of view. You grow faster when you gather solid input that you can translate into action.
  5. I ask for help. Expand your capabilities by building a sturdy support network. Carpool with other parents. Divide up household chores with your spouse and children.
  6. I connect with others. Moral support counts too. Surround yourself with loving and encouraging family and friends. Participate actively in your faith community. Join a club with members who share your interest in solar power or badminton.
  7. I recognize opportunities. Stay alert for promising openings. You may meet a new friend while you’re standing in line to buy your morning coffee.
  8. I try new things. Be open to experimentation. Go kayaking one weekend instead of playing tennis. Bake your own bread or knit a scarf. You may discover hidden talents.

An upbeat attitude increases your happiness and productivity. Question your old assumptions so you can replace them with a new sense of certainty about yourself and your future. Adopt empowering beliefs that build up your confidence and prepare you for greater success. Start today. You’ll be glad you did!

Health Benefits of the Modern Day Hot Stone Massage

Health Benefits of the Modern Day Hot Stone Massage


Hot stone massage is a form of special massage that employs the use of hot stones to be placed on the important parts of the body while the therapist massages the rest of the body. Most people indulge in hot stone massage to address several physical and psychological health issues.


It is believed that hot stone massage has been used by Native Americans, the Japanese and Europeans dating as far back as 1500 BC. The modernized hot stone massage is popularized by and attributed to Mary Nelson of LaStone Therapy. Nowadays, several day spas have adopted their own versions of this massage as part of their treatment offers.


The stones used for this massage are the iron-rich basalt rocks which have the ability to retain heat. Rocks found in the rivers are ideal since they are more even, flat and have smooth surfaces. Before the rocks are used for a massage, the therapist heats them in an electric roaster to around 50 degree celsius. These are then placed on the key areas of the body such as the spine, hands and toes of the massage recipient.


The heat generated from the stone induces muscle relaxation allowing the therapist to apply more pressure. Alternately, the stones may be used to knead or massage the muscles. The effects of the stones are highly therapeutic and can help melt away stress and anxiety.


Hot stone massage offers several health benefits to its recipients. As previously indicated, it can help relax the muscles. Relieving muscle tension and soreness allows the therapist to effectively perform deep tissue massage.


Another great benefit of this massage is its ability to relieve pain. The natural wear and tear of the muscles and joints can be disabling when it becomes too painful. Since hot stone massage allows deeper penetration of the muscles, the pain is also likely to be alleviated. It is also important to let the therapist know if the stones are too hot or his or her pressure is too intense to avoid feeling sore after the massage.


Hot stones placed on the key areas of the body also open up the blood vessels which allow better blood circulation. Better blood circulation reduces the amount of lactic acid from the body and enhances oxygen delivery to the muscles.


Aside from the physical benefits, recipients of this massage also notice considerable improvement with their mental health. It relieves stress, anxiety and depression. The recipient will feel lighter not just with the body, but also in thought.


While hot stone massage offers a number of health benefits, there are people who are advised not to undergo this therapy such as pregnant women and people who recently had surgery and radiation treatment.


As a whole, hot stone massage is a very good way to unwind and relax from a long, tiring day. It may address several health issues, but it should not be used as alternative for medical treatment. It is also important to consult your health care provider if you are doubtful how this massage affects your health condition.

Why Chaga mushrooms should be added to your diet


If уоu hаvеn’t hеаrd оf thе mеdісіnаl Chаgа muѕhrооm, thіѕ аrtісlе іѕ fоr уоu. Thе Inоnоtuѕ оblіquuѕ іѕ а funguѕ thаt grоwѕ оn trееѕ bу fееdіng оff thе lіgnіnѕ wіthоut dаmаgіng thе іntеgrіtу оf thе trее іtѕеlf. Hоwеvеr, іt dоеѕn’t lооk lіkе а tурісаl muѕhrооm wіth а tор аnd ѕtеm. It’ѕ vіѕuаllу ѕіmіlаr tо а ріесе оf bаrk wіth rеd, brоwn аnd blасk соlоrѕ.

A ѕuреrfооdѕ ѕіtе(1) tеllѕ whу thіѕ funguѕ іѕ ѕо hеаlthу. It ѕtаrtѕ wіth thе еxtrеmеlу hіgh lеvеl оf іmmunе bооѕtіng аntіоxіdаntѕ ѕuсh аѕ gluсаnѕ аnd bеtulіnіс асіd. Bеtа gluсаnѕ bооѕt thе іmmunе ѕуѕtеm, but іѕ nоt рrоduсеd bу thе bоdу. It іѕ fоund іn grаіnѕ lіkе оаtѕ, whеаt, rуе, аnd bаrlеу bеѕіdеѕ сеrtаіn muѕhrооmѕ. Thіѕ іmmunе rеѕроnѕе рrоtесtѕ uѕ frоm brеаѕt, ѕtоmасh аnd соlоrесtаl саnсеrѕ. It hаѕ bееn uѕеd іn Ruѕѕіа аѕ аn аntісаnсеr drug ѕіnсе 1955.

Bеtulіnіс асіd іѕ аn аntі-іnflаmmаtоrу аnd аntіrеtrоvіrаl аgеnt thаt іѕ аlѕо fоund іn thе bаrk оf trееѕ. It іѕ thоught tо іnhіbіt mеlаnоmа аnd hаѕ bееn ѕtudіеd bу thе Nаtіоnаl Cаnсеr Inѕtіtutе аѕ а trеаtmеnt fоr ѕоmе саnсеrѕ. Chаgа іѕ аlѕо соnѕіdеrеd оnе оf mоѕt роwеrful аdарtоgеnѕ оr соmроundѕ thаt рrоmоtеѕ hоmеоѕtаѕіѕ іn thе bоdу.

Itѕ еvеn gооd fоr уоur ѕkіn. Chаgа hаѕ thе hіghеѕt mеlаnіn соntеnt іn аnу fооd whісh асtѕ аѕ а gеnе рrоtесtоr. Mеlаnіn, а ріgmеnt рrоduсеd іn thе ѕkіn оf аll аnіmаlѕ, саn рrоtесt thе ѕkіn frоm ѕun dаmаgе аѕ wеll аѕ hаіr аnd еуеѕ. It рrеvеntѕ UV rаdіаtіоn dаmаgе frоm thе ѕun. Wе аll knоw hоw UV dаmаgе tеndѕ tо аgе thе ѕkіn рrеmаturеlу.

Hеrе аrе thе vіtаmіnѕ аnd mіnеrаlѕ(1):

vіtаmіn B2
vіtаmіn D2
rubіdіum аnd сеѕіum
Thеrе аrе dіffеrеnt wауѕ tо іngеѕt thе Chаgа muѕhrооm, but іt’ѕ mоѕtlу grоund аnd uѕеd іn tеа оr аѕ аn еxtrасt іn сарѕulе fоrm. I реrѕоnаllу еnјоу іt аѕ а brеwеd tеа, ѕо I buу thе grоund роwdеr оn аmаzоn. I fіnd thе tаѕtе ѕіmіlаr tо оrаngе реkое tеа wіth а bіt оf аn еаrthу flаvоr. It’ѕ mіld еnоugh thаt I dоn’t uѕе ѕwееtеnеrѕ аnd mу tееnаgе dаughtеr hаѕ fаllеn іn lоvе wіth іt.

Nutritional Supplement Facts

Nutritional Supplements

For many years, people have been talking about and taking nutritional supplements.  What started out as natural herbs, has now grown into a trend that people use on a daily basis.  These days, you can find supplements more sophisticated than ever, available in many different forms such as liquid, capsules, pills, and teas.  There are some that are still home grown, although they aren’t as popular as those that are commercially supplied.

In general, nutritional supplements are taken to help with diets that are missing vital nutrients and minerals.  They come in many different forms as stated above, and provide one or more of vital sources such as vitamins, minerals, herbs, and amino acids.  Although they aren’t intended to replace meals, nutritional supplements can be taken to enhance your diet.

There are many reasons why you should take nutritional supplements.  One reason, is the environment.  With the environment rapidly changing, there is more toxin in the air, in the water we drink, and the foods we eat.  With our bodies having to work twice as hard to eliminate these toxins, it is always wise to take supplements and help our bodies to get rid of the harmful toxins.

Stress is also a factor on your body.  Stress can put your body at risk for many different things, such as a lower resistance for diseases.  Therefore, if you take supplements, you can get your immune system built back up and help your body function a lot better.  There are many different nutritional supplements you can take, such as glyconutrients, that will help you combat stress.

One of the main reasons to take nutritional supplements is due to poor eating habits.  Those who have busy lifestyles, sometimes don’t eat as healthy as they should.  Often times, it can be very hard to take the necessary time to eat a healthy meal.  Whenever we can’t get a healthy meal, we can always look towards supplements.  They will enhance our diets and give us the nutrients that our bodies need for energy, health, and many other purposes.

Those of us that are athletic or exercise, will need more nourishment for the body.  As you work out or play sports your body will need more nutrition.  Some good examples of supplements include protein, vitamins, and minerals.  You can find them in many different foods, or use vitamins and nutritional supplements that contain them.

If you are looking to lose weight, nutritional supplements may come in handy.  Anytime you decide to diet, you eat much less and may end up missing on foods that contain essential vitamins and minerals.  If you take some nutritional supplements on the other hand, your body won’t miss any of the important vitamins and minerals it needs.  To make things even better, you can also get supplements that will help you lose weight as well, along with giving your body everything it needs to function and carry out your normal everyday routine.

No matter how you look at it, nutritional supplements are great for many things.  You find them in your local GNC or nutrition store, or online. There are many different supplements to choose from, giving you everything you need to get the right nutrients and vitamins.  If you’ve been looking for a way to get the nutrients, vitamins, and minerals your body needs – look no further than nutritional supplements.  They are available at a great price – with many excellent manufactures offering you plenty of innovative products.

The Psychological Benefits Of Running


The Psychological Benefits Of Running



The physical advantages of running has long been established. Some people run to build muscle, while others run to lose weight. However, aside from the physical impacts running can do to us, there are several psychological benefits of running. Scientific studies found significant improvements in people’s mental health due to this particular physical activity. Here are the 10 benefits.


  1. People who run find it easier to deal with anxiety. While running, the activity of serotonin receptors in the brain is greatly reduced thus decreasing anxiety levels and creating an antidepressant effect for many people.


  1. Improved IQ. A Swedish study found that people who engage in aerobic exercises such as running have better cognitive functions and memory. This is attributed to the belief that running helps increase the blood flow and circulation to the brain, giving way to the formation of new brain cells.


  1. Positive attitude. Runners are found to be more optimistic, more friendly and exude more patience and energy.


  1. Running has also been included in addressing clinical depression. It is found that the more people run, the less depressed they feel. It certainly is a good yet cheaper alternative remedy for this disorder.


  1. Running also helps in building up stress resistance. Running significantly reduces stress through the excretion of endorphins, often called the happy hormones.


  1. Better concentration is also among the psychological benefits of running. Particularly, running outdoors give the individual more focus on the things he has to deal with and is most likely able to come up with solutions to problems.


  1. Studies also found that people who run regularly are happier. 72% of them claim that they are happy, while people who said they were only slightly happy or not happy tend not to engage in any physical activity.
  2. Running also presents positive self-image and higher confidence. Achieving running milestones, may it be in terms of performance or physical improvements, gives a runner more confidence. The number or calories burned or number of races finished represents the hard work and achievement a runner can be proud of.


  1. Furthermore, according to several studies, the endorphins released by the brain during running gives a certain “high.” This so-called “runner’s high” is responsible in making people happy and stress-free. For that reason, running has been popularly integrated in psychological treatments.


  1. Running encourages creativity. We may encounter mental blocks from time to time and the best way to shake this off is through indulging in physical activities. Since one is able to concentrate more while running, the mental problem-solving also commences. Furthermore, aside from mood elevation which also greatly helps with creativity, runners find more inspiration especially in their creative endeavors through running.


Indeed, the number of psychological benefits of running are considerable. Not only does it boost the physical body, but also nurture the psychological processes of a person. Running only proves that it is the cheapest and more convenient pill against several psychological issues, and the more a person immerses himself in running, the more he will reap its benefits for the body and the mind.