To stay fit and healthy we need to exercise regularly. Research suggests that maintaining an active lifestyle is the key to good health and weight management. You can plan physical activity by doing things like going to the gym or playing sport.

Increasing the amount of everyday exercise in your life can make a big difference. Try to incorporate at least four everyday activities into each day.

The car
Suggestions include:

Walk to the corner shops instead of driving.
Cycle to work one or two days every week.
Walk to the bus stop or train station, and catch public transport to work.
If taking the bus or tram, get off one stop early and walk the rest of the way.
Park the car a fair distance from the entrance of the shops and walk, rather than parking right out front.
Wash and vacuum the car yourself instead of taking it to a car wash.

Photo by Thai JasmineIn the workplace
Suggestions include:

Take the stairs instead of the lift.
Use at least half of your lunch break for a brisk walk, even if it is only 10-15 minutes.
Stretch at your desk.
When you need to talk to a colleague, don’t use the phone or internal email – get up from your desk and walk over to them.
If your job involves sitting at a desk all day, make sure you get up and walk around for a few minutes every hour.

At home
Suggestions include:

You might enjoy the housework a little more if you think about all the kilojoules you’re burning while pushing the vacuum and mop around.
Listen to your favourite music or the radio and dance around the house.
Play actively with your children.
Walk the dog more often, or make your usual walk 10 minutes or so longer.
Get stuck into your garden. Mow, rake leaves and get some planting done.
Incorporate a few more physical activities into your family’s leisure time; for example, you could take the children to the park or kick a ball around the backyard.

Out and about
Suggestions include:

Ignore the lifts in favour of the stairs.
In shopping centres, take the stairs instead of the escalators.
Walk up the escalators instead of just riding them.

But More then all that… Appreciate yourself!

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While we tend to think we can do it all; the problem is we can’t. We forego simple pleasures, take on unnecessary burdens and, quite frankly, put other’s needs before our own. This is a recipe for ill-health, depression, and overall sadness. It’s time to sit down and determine how to live a balanced life.

Performing selfless acts is noble, but it takes a toll we may not be aware of. There is nothing wrong with being selfish. While everyone seems to be concentrating on themselves, you are focusing on them.

The first step to a balanced life is to think about you and your needs. If you fall apart, you won’t be of any use to anyone. Selfishness is not defined by an inability to help others; it is the means by which you regenerate yourself by focusing on your own needs. Simple ordinary pleasures can make a world of difference in your life such as: a manicure, a day out with friends; a new outfit.

Photo by Bindaas MadhaviYou’re mental and emotional state has more to do with the balance within than you realize. Worry drains us; yet we can’t seem to control it. We tolerate many things which essentially drain our energy, leaving us feeling empty and void of feeling. Sleepless nights ensue, and the cycle begins all over again the next day. Confront the problems head on; let the water out of the tank before it bursts open. Worry about the things you can control.

Protect your space from intruders who are intent on invading your thoughts and inner peace. If someone is rude or makes a disparaging remark; walk away. If a situation arises creating angst, deal with it then let it go. Don’t let it disrupt your life by claiming it as your own. You didn’t create it, nor are you responsible for it. Try not to solve the ills of the world or place the burden on your shoulders. Life is hard enough without placing unimportant needs ahead of your own.

A path well taken is one of integrity and honesty.

Love yourself; look in the mirror every morning and acknowledge the unique person you are.

Empower yourself to accomplish your most intimate goals.

Acknowledge the kindness and good in you; you may be hard pressed to fine anyone who will.

Conduct yourself with dignity and honor.

Finally, take charge of your life; nurture it, reward it; and the balance within will reveal itself through the smile on your face, and the gleam in your eyes.

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To grow spiritually is to look inward.

Introspection goes beyond recalling the things that happened in a day, week, or month. You need to look closely and reflect on your thoughts, feelings, beliefs, and motivations. Periodically examining your experiences, the decisions you make, the relationships you have, and the things you engage in provide useful insights on your life goals, on the good traits you must sustain and the bad traits you have to discard. Moreover, it gives you clues on how to act, react, and conduct yourself in the midst of any situation. Like any skill, introspection can be learned; all it takes is the courage and willingness to seek the truths that lie within you. Here are some pointers when you introspect: be objective, be forgiving of yourself, and focus on your areas for improvement.
To grow spiritually is to develop your potentials.

Religion and science have differing views on matters of the human spirit. Religion views people as spiritual beings temporarily living on Earth, while science views the spirit as just one dimension of an individual. Mastery of the self is a recurring theme in both Christian (Western) and Islamic (Eastern) teachings. The needs of the body are recognized but placed under the needs of the spirit. Beliefs, values, morality, rules, experiences, and good works provide the blueprint to ensure the growth of the spiritual being. In Psychology, realizing one’s full potential is to self-actualize. Maslow identified several human needs: physiological, security, belongingness, esteem, cognitive, aesthetic, self-actualization, and self-transcendence. James earlier categorized these needs into three: material, emotional, and spiritual. When you have satisfied the basic physiological and emotional needs, spiritual or existential needs come next. Achieving each need leads to the total development of the individual. Perhaps the difference between these two religions and psychology is the end of self-development: Christianity and Islam see that self-development is a means toward serving God, while psychology view that self-development is an end by itself.

To grow spiritually is to search for meaning.

Religions that believe in the existence of God such as Christianism, Judaism, and Islam suppose that the purpose of the human life is to serve the Creator of all things. Several theories in psychology propose that we ultimately give meaning to our lives. Whether we believe that life’s meaning is pre-determined or self-directed, to grow in spirit is to realize that we do not merely exist. We do not know the meaning of our lives at birth; but we gain knowledge and wisdom from our interactions with people and from our actions and reactions to the situations we are in. As we discover this meaning, there are certain beliefs and values that we reject and affirm. Our lives have purpose. This purpose puts all our physical, emotional, and intellectual potentials into use; sustains us during trying times; and gives us something to look forward to—a goal to achieve, a destination to reach. A person without purpose or meaning is like a drifting ship at sea.

Photo by _ambrownTo grow spiritually is to recognize interconnections.

Religions stress the concept of our relatedness to all creation, live and inanimate. Thus we call other people “brothers and sisters” even if there are no direct blood relations. Moreover, deity-centered religions such as Christianity and Islam speak of the relationship between humans and a higher being. On the other hand, science expounds on our link to other living things through the evolution theory. This relatedness is clearly seen in the concept of ecology, the interaction between living and non-living things. In psychology, connectedness is a characteristic of self-transcendence, the highest human need according to Maslow. Recognizing your connection to all things makes you more humble and respectful of people, animals, plants, and things in nature. It makes you appreciate everything around you. It moves you to go beyond your comfort zone and reach out to other people, and become stewards of all other things around you.

Growth is a process thus to grow in spirit is a day-to-day encounter. We win some, we lose some, but the important thing is that we learn, and from this knowledge, further spiritual growth is made possible.

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When finances get tight, the first thing we do is cut our our vacation. That is understandable since vacations for a family cost a lot of money. But, we also are sacrificing the time that helps us relax from the stresses of our job.

Everyone needs a break from work. All work and no play makes Jack and Jill very ill. Stress from work has an impact on every area of our lives. People who “take their work home with them” never stop stressing. Their families get to share in that stress when it spills over into their lives.

If the stress is at home, then it seems to never end. Stay at home moms and people who work at home have no way to get away from work or family responsibilities. The escape route leads to the same place where they work. It seems like a win-win to work at home but it can also become a prison when there is nowhere to run to for a break.

Photo by Chaval BrasilVacations allow families to spend time together away from the pressures of their daily lives. Kids can get away from school and chores. Parents get away from work and cleaning the house or making dinner. Families can get to know each other again and make good memories.

But, a vacation doesn’t have to be expensive or lengthy to be relaxing. If you can’t afford to take a week off and travel to a distant land, try for a series of smaller breaks to closer destinations. We fantasize about seeing the pyramids of Egypt or the Eiffel Tower, but each country has its own wonders that can be just as breathtaking.

In the United States, families can travel to the Grand Canyon, Mount Rushmore, The Mall of America, the Alamo, and a host of other places. Plan a trip within your state to see the mountains or the beach. Weekend jaunts allow you to escape whenever stress gets to be a bit too much.

Just the thought of getting away for even a couple of days can relieve a bit of stress. When you go, don’t take the computer or any papers from work. Let the mind soak up the atmosphere of the area. Take part in a new activity or have a spa treatment. Let other family know where you can be reached in an emergency only.

Vacations are time away from home. It could be a 200 mile or a 2,000 mile trip. Relaxing away from the situations that can cause you stress is one way to manage your stress levels. Plan your next excursion as soon as possible.

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Some people love to read and others don’t. The problem could be with the reading material. We all have our favorite genres and magazines. Other material is boring to us.

Take the opportunity to find out what type of reading ignites your senses. Reading a good book is like entering a new world of sight and sound. Our imagination conjures up the scenes and we watch as the characters play out their parts. It can seem as real as a memory.

Everyone should have the experience of reading at least one book like that. Through books we visit new lands and learn tidbits of facts. How do you think those people on Jeopardy win so much money?  Those tiny tidbits of information are not trivial but enhancing if it accentuates your life in some way.

Pick up a magazine and scan the table of contents for an interesting story. Read it and see what you learn. Try to find something new to read each day. It could be an article in the newspaper, magazine, or reading a book by a favored author.

Reading increases our vocabulary too. They say that most books are written with eighth grade reading comprehension in mind. If the words are too hard, people will skip over them or stop reading. Either way, they have missed out.

Maybe there is a stack of books in your room that you were meaning to get around to but have not as yet. Take an hour or two this weekend or in the evening as you unwind for bed and begin to read. Let the words on the page push away all of the pressures from the day. Open your mind to new ways of thinking.

Reading a little each day keeps the mind sharp. Our brains go numb from lack of regular stimulation. Getting those reading muscles going again makes a big difference.

Have you ever been stuck for an answer and thought back to something you read? Whatever passage it was held the key to solving your problem. Without that knowledge you would still be there waiting for someone to help you out. Instead, you helped yourself and those around you.

Learning to read and then actively continuing to read stretches our brain in new ways. We may even learn to think “outside the box.”

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Music is a series of notes strung together to make pleasurable sounds. What one person finds pleasurable could sound like nails on the chalkboard to another. The best thing about music is that there is something for everyone. From hard rock to instrumental and everything in between, music is enjoyed by young and the young at heart.

We often attach memories to music—the first time we fall in love, our first dance, or a happy holiday. Music surrounds our life and listening to tunes that conjure up pleasant memories tends to relax us. If you don’t believe me, listen to some music that was popular when you were growing up.

This idea has been taken one step further with music therapy. The premise of music therapy is to relieve pain by moving to the beat of pleasurable songs. For each person, it’s different, but the results should be the same. Patients have experienced a reduction in their arthritis pain using music therapy.

If it works for arthritis it can also work for stress. Returning to a time when the stress didn’t exist is a way of letting go. For people who tend to bring work home with them or overanalyze a situation, music is a perfect way to take their minds off of their stressors.

Photo by notorious d.a.v.Along with music is the art of the dance. You don’t have to dance with celebrities to gain the benefits of dancing to your favorite tunes. Dancing to music while doing housework makes the work less of a chore. And, you get a bit of exercise in the process which releases endorphins.

The next time you cook dinner or read the newspaper, turn on some music in the background. Inside of a few minutes you will be singing and tapping those feet. Remember not to burn dinner in the process.

Sing and bebop to music as you drive to work. Put your mind in the right frame to handle stress in a positive way. The music prepares us for we may face by relaxing our minds and not filling them with false scenarios before we even reach the door of our job.

Some people aren’t much for exercise as a stress reliever so you can dance instead. We won’t tell anyone that its exercise. Hopping around for ten minutes to your favorite song will get that heart rate up and keep you in shape.

Stop stress from ruining your day and your health. Use music and dancing to release yourself from the grip of stress and take back control of your life.

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3. Listen to Music and Relax

What is a mind-set, anyway?  Typically a mind-set refers to your predominant state of mind day to day.  It’s what you think about, focus on, and expect from your daily experiences.  Think negatively, expect the worst, feel pessimistic about your options and that’s exactly what you’ll seem to draw into your life.  Likewise, think positively, expect the best and focus on a successful outcome and you get it most of the time.

Makes sense, right?  But how exactly does this work?  Why is a success mind-set so important?  There are three big reasons:

1)  A success mind-set boosts your confidence and self-belief.

A lack of belief in yourself usually comes along with a sense of powerlessness and futility, which is the exact opposite of a success mind-set.  Lack of confidence means you see no point in trying to be successful because it won’t happen anyway.  Obviously, this type of mind-set is a recipe for failure in any endeavor.

Having a true success mind-set, on the other hand, means you believe in yourself and your capabilities.  You believe you can succeed at nearly anything you try, and you’re willing to give it your best shot.  Even better, the more you do try, the more confidence and self-belief you build – until you’re virtually unstoppable!

Photo by takuya miyamoto*2)  A success mind-set strengthens your determination.

Without a success mind-set, one failure is enough to convince you that pursuing your goals is a waste of time.  Tenacity and determination don’t exist in your world.  If you don’t become a raging success the first time you try, you surmise that it simply wasn’t meant to be.  Unfortunately, few things worth having are obtained so easily!

A success mind-set, however, strengthens your awareness that a failure is not the end of the story – it’s just one more way that didn’t work out the way you planned.  In fact, a true success mind-set makes it obvious that the only true failure occurs when you stop trying.

3)  A success mind-set encourages fruitful actions.

Have you ever found yourself wandering in circles because you didn’t know the best way to approach a specific goal?  Perhaps you had an idea of the best course of action but you felt intimidated by some of the action steps required.  As a result, you may have kept sabotaging your efforts as you searched in vain for an easier or less frightening way to your goal.

With a true success mind-set, you’ll always know the most effective action steps that will lead directly to your goal.  As already discussed, you’ll also have the inner confidence and determination to pursue them – which is a sure recipe for . . . you guessed it; success!

If I had to sum up how to develop a success mind-set into as few words as possible, I’d say this:

- Go for your dreams.
- Think positively.
- Believe in yourself.
- Believe you can do better.
- Learn, grow and develop yourself.
- Be willing to take chances.
- Give it your all.
- Expect the best in every situation.
- Be willing to fail.
- When you fall down, get back up and try again.

Keep doing that and you can’t help but become successful, from the inside out.

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Believe it or not, balancing your life does not require massive changes.  You don’t have to quit your job, abandon your family and escape to a remote retreat in order to feel peaceful and happy.  In fact, true balance is something that starts WITHIN YOU first and foremost – no matter what else is happening in your outer life circumstances.

Below you’ll find three simple ways to begin building a greater sense of inner peace and harmony:

1)  Quiet time.

One of the first things we tend to sacrifice when we’re busy is our personal time.  Instead we devote all of our energy and attention to caring for others, multi-tasking, meeting responsibilities and “being productive.”  Over time this depletes our energy and we begin to feel more and more burdened by our responsibilities.

To live a more balanced life, quiet time to yourself is CRUCIAL.  You may believe that you don’t have any time available for yourself, but something amazing happens when you consistently MAKE time; you find yourself feeling happier and more energetic, your focus improves – and you still get plenty done!  Just a few minutes spent sitting quietly in meditation or reading a book can do wonders in transforming stress into peace and happiness.

2)  Self-care.

Beyond making time for things you enjoy, there are other ways to nurture and love yourself on a daily basis.  Getting a full 8 hours of sleep (or as much as you personally need) is a great start, as well as eating nutritious food, exercising daily and speaking kindly to yourself.

Have you ever noticed that when you’re really tired or stressed, even the smallest problem can seem like a nightmare?  On the other hand, when you’re feeling well-rested and centered, you’re much better able to handle upsets.  Caring for yourself is one sure way to consistently replenish your energy, inner peace and joy – which means you’ll have the strength to handle whatever comes your way.

Photo by alles-schlumpf3)  Flexibility.

Did you know that one of the biggest causes of stress is rigid expectations?  We all do it from time to time; get a mental picture of how our lives “should be” – and get really annoyed when our outer circumstances don’t cooperate!  One of the biggest gifts you can give yourself is a flexible state of mind.  In other words, learn how to detach from unrealistic expectations and go with the flow.

When you have a flexible mind-set, you’re able to deal with crises and problems much more easily because you’re not working against a preconceived notion of how things “should be”.  You’re able to tap into your creative problem-solving skills and move through challenges without all the drama and frustration.  Be like the tree that bends with the breeze – and you’re much less likely to break!

These inner changes can make a dramatic difference in your state of well-being, but you may also want to examine your outer life circumstances and see if there are other small changes you can make to help support your inner work.

For example, you might choose to let go of certain obligations that are no longer meaningful or enjoyable to you.  Just because you agreed to host weekly meetings for a support group three years ago doesn’t mean you have to keep doing it forever – especially if it’s become a drain on your time and energy!

Be willing to let go of activities that no longer complement the lifestyle you desire, and you’ll create a space for greater fulfillment, joy and peace.

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Strengths vs. Weaknesses
Try this idea out – It has been said that if we spend our lives trying to strengthen our weaknesses, in the end, all we will have is strong weaknesses. What if we approach this from a different perspective? I prefer – strengthen your strengths and delegate your weaknesses. Now, I am not saying that we do not benefit from growth and change, but rather than trying to be the expert at everything, put the polish and shine on things you love to do and find an expert to cover some of the other bases. Hate those taxes? Delegate! Home repair driving you nuts? Delegate! Got the idea? This shift can save you enormous time and energy and too, leave more room in your life for you to do the things that bring you pleasure.

Accept vs. Tolerate
When we tolerate something in our life there is an edge to it, a feeling of anger, of frustration and often that big word “should” is lurking nearby. It is a feeling of “putting up with” and it is a big drain on your energy. Learning how to recognize and eliminate tolerations is very empowering. You can start with a list of ten things that need to be addressed. Perhaps it is a car repair you have been putting off, a stack of papers to be filed, an unanswered phone call. … Commit to wipe them out this week and then get to it! It often feels so great that you already to tackle more. Now in contrast, when we practice acceptance, though we may not approve of something, we allow it to be just so without the edge. Just as recognizing and handling tolerations has its place, learning acceptance is a valuable life skill to master.

What if vs. Yeahbut
When we approach a question with “what if …” we open ourselves up to limitless possibilities. The process allows us to step way outside our “box “to consider new options, new solutions and to tap into a whole new range of choices. “What if …” is a favorite expression of children and it reflects their sense of wonder and freedom to be, do and have all that life has to offer. On the other hand, all too often as adults “yeahbut” rears its ugly head. “Yeahbut, I’m too old to change careers / Yeahbut, I’m too out of shape to get into shape / Yeahbut, it could never happen.” It is as if we say, “Here is this box that I live in and who am I to thing that I can venture out of it.? Perhaps you will start watching those “yeahbuts” and start bolding playing with “what if?”

Present vs. Anywhere Else
Ever think about how much time we spend rehashing the past or pushing hard toward the future? In this way life is like a pendulum, swinging back and forth. It swings to the past, passes briefly through the present and moves on to the future – never staying long in the here and now. Being fully present means you are fully engaged in the moment and being so – you feel, hear, see, smell, taste and sense more of your life minute by minute. There is a richness and fullness when your focus is on the here and now. Many times there is great fear involved because the present may not truly be as you would wish. Toss this around and pay attention. Are you living your life in the present or are you anywhere else but here?

Act vs. Talk About
Simply put – we can talk about and intellectualize a challenge, a feeling, a situation to a point with great benefit. At some time though, we come to a jumping off place when action is called for. When you come to this familiar junction in the road ask yourself, “What action can I take right now to get things moving again?” – and then do it!

Corrie Woods, is the author of the award-winning book, The Woman’s Field Guide to Exceptional Living and a women’s self-care coach. Learn more at www.womansfieldguide.com

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Her response was “that much have been nice, I wish I could do that…”

My first thought is always… “of course you can” , You just have to decide to do it.

Now you might be thinking, “but I have all these responsibilities and people counting on me” Yep you do and I am not saying that you don’t have to prepare for it.

But you can do anything you want to do! You just have never tried before.

You may not be able to take a month off starting tomorrow, but I bet you can take off an hour.  And you can schedule and prepare to take a whole day of next month. Create a plan and organize some personal and business systems.

You are WORTHY of rest and re-energizing!  You deserve to find a time of calm peaceful!

You and you alone have the power to give yourself the gift of worthiness, now is the time to take hold of the thoughts that will empower youself.

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