exercise – Personal Growth Cafe

March 10, 2019March 13, 2018

I motivate myself to exercise regularly and keep in motion.

I am a winner with my stress-relieving exercise plan.

There are no excuses for me because I know that my routine has been helpful and needs to continue.

I have conquered and dismissed the idea that exercise is a chore.

I have mastered the regimen of staying fit.

Fitness is no longer a luxury for those who can afford it, but a necessity that enables me to live a long and full life.

I view the hard-breathing activity now as a part of a stress-free life, and it feels so good to use it each day to clear my mind.

I am now in charge of my physical destiny and I realize the tremendous benefit that my mind receives with each workout.

The world is not totally aware of this amazing gem, but I have made up my mind to stand out from the crowd.

I choose to be strong and healthy so I may live a healthy and vibrant life.

I am on a positive path and I will persist on my life journey.

I don’t seek to impress, but rather, I do this for me!

My mind is made up and I want to spread the word that exercise is the best gift you can give to yourself.

I reluctantly accepted it, but I am so glad I did.

How will you continue to be motivated?

How can you encourage others?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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January 25, 2019February 21, 2018

By replacing the term “workout” with “stress reliever”, I am motivating myself to exercise regularly and keep in motion.

December 22, 2018February 20, 2018

Top Five Brain Exercises to Improve Your Concentration and Focus

When you want to strengthen your muscles, you lift weights.

If you want to improve the concentration and focus of your mind, then you need to work out and exercise your brain.

The correct brain exercises will improve the way your brain works and develop better focus and concentration.

As we age, we may lose the ability to concentrate, but brain exercises can improve concentration even in older people.

Brain exercises are excellent tools for people of any age who would like to strengthen their mind!

Here are some great brain exercises that can help you build your brain:

1. Do some crossword puzzles.

Not only are crossword puzzles a lot of fun, but they can help improve your concentration.

Relying on your long-term memory and trying to solve tough questions help stimulate the brain.

Taking only 15 minutes daily to work on crossword puzzles can benefit you.

To keep a fresh supply of puzzles handy, you can buy a crossword puzzle book, check your daily newspaper, or look online to find them for free.

2. Changing your daily routine challenges your brain to do something that’s outside your comfort zone.

This can strengthen your problem solving abilities.

Consider changing things by taking a different route to work one morning and then finding another on your way home.

3. Try Sudoku puzzles.

These are number placement puzzles based on logic.

You complete a 9×9 grid so that each row and each column only has numbers that range from 1-9.

Within the grid, in each 3×3 block, a number can only be used once. Most definitely challenging!

These puzzles are often found in daily newspapers, printed books, and online.

4. Eat foods that help your brain.

Your brain will stay healthy and function at its best if nourished with nutritious foods.

Proteins are great for the brain, and may be found in cheeses, meats, fish, and milk.

Complex carbohydrates are important as well, and these carbs come from fruits, vegetables, and grains.

The brain needs some fat, so don’t shy away from healthy oils like olive oil or fish oils.

Eat foods that include omega-3s, such as trout, salmon, and tuna, which are oily fish.

Some nuts contain these fats as well and are healthy food for the brain.

5. Start a new hobby.

Trying a new hobby is another way to expand your interests and use your brain to learn something new.

Being busy and learning new things expand the way the brain thinks and gets you out of a rut.

Join a local club or take a class at a hobby store or community college.

Challenging yourself and improving brain function is something that any person can do.

Young and old alike can enjoy and benefit from these great techniques.

Get your whole family in on the fun!

Make just one change today to stimulate your brain.

You won’t notice any drastic changes overnight, but with time and practice, eventually you’ll find that you can finish puzzles quicker, solve problems more easily, and enjoy improved concentration and focus.

How do you keep yourself mentally healthy?

How can this help you grow and become a better person?

Talk about that in the Personal Growth Cafe Community!

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June 15, 2018January 8, 2018

Exercise is a daily routine in my life.

April 22, 2018January 7, 2018

Through daily exercise I keep my mind sharp.

I use both physical and mental exercises to keep my mind in peak condition.

A sharp mind is a boon to living a fulfilling life, so I make it a point to give it a workout every day.

Physical exercise brings my body a fresh supply of oxygen that helps me think clearly.

An added benefit of a good physical workout is the production of endorphins, the feel-good hormones that can relieve my stress!

Besides a good workout, I rejuvenate my mind with simple physical activities that are fun and beneficial in other ways, too.

Going for a walk gets me back to nature and gives me time to think.

Playing with my kids lets me spend quality time with them, which makes us all feel good.

For mental exercise, anything that gets my mind working is beneficial – crossword puzzles, trivia games, reading new books, and more.

So I constantly keep my mind working with new data for it to process.

My mental workout also includes meditation, affirmations, and positive self-talk.

A quiet time of meditation calms, inspires, motivates, and rejuvenates me all at the same time!

Daily use of positive affirmations and self-talk keeps my mindset sharp and optimistic.

Today, my plan is to keep my mind active all day and follow that up with some rejuvenating meditation before I lay my head to rest.

How can you incorporate more mind exercises into your daily routine?

What are some good visual images you can use in meditation to relieve your stress and inspire you?

Talk about that in the Personal Growth Cafe Community!

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September 18, 2017September 26, 2017

I allow my body to receive enough rest and exercise.

I make sure to take care of my body and mind. When I work, I work hard. But when it is time to relax, I focus entirely on me, leaving stress behind.

I know rest and exercise is important to my physical health. Exercise keeps me at a healthy weight and helps my heart pump optimally.

Rest allows my cells to renew themselves and helps them ward off illnesses. I am able to avoid more extensive time loss from illness and disease because I give myself enough rest each night.

I also rest for the sake of my emotional and spiritual strength and stamina. The more rested I am, the more I am able to proactively rise above stress.

I also rest and exercise for my personal creativity. A tired mind is a muddled mind, and I keep mine rested so it can be clear and open to whatever insights may cross my path. Creativity is not something that can be forced; it simply infuses me when I am able to allow it.

For these reasons, I regularly invest in the health and well-being of my body, mind, and spirit.

Why do we need to invest in our own health and well-being?

How important is recognizing the extra energy available to you when you exercise your body and mind?

Talk about that in the Personal Growth Cafe Community!

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September 17, 2017October 10, 2017

Constantly Improving Your Body and Mind

Even if you look and feel great, there are always steps you can take, every day, to improve your body and mind. It takes constant work to improve your life, even when you have achieved what you believe is your personal best.

So with that said, we all can use some healthy living tips to ensure that we are the best we can be every day.

Healthy Living Tips to Improve Your Body and Mind

It doesn’t matter if you are in perfect shape – or you have created your own unique “shape” over the years – there are always simple strategies that will continue to improve how you look, feel and think. After all, without constantly improving your body and mind, you won’t be able to reach greater heights and experience new things.

The most essential mental and physical health tip is to enjoy quality sleep. Getting enough sleep will boost your health and productivity, and it will rejuvenate your body and mind.

Some people may believe that sleep is overrated, but study after study has shown that those who get at least eight hours of sleep look and feel better than those who don’t. It can be tempting to skimp on the number of hours of sleep you get, but it isn’t worth it.

Skipping sleep takes a toll on your brain’s ability to function, your appearance, and on your overall long-term health. So do yourself a favor and skip the late night talk shows and midnight snacks tonight!

There’s another easier-said-than-done tip that I’m sure you’ve heard many times before. Any guesses? Exercise, of course! Whether you are trying to lose weight or you’re at your target weight, it can be tempting to skip exercise.

No matter how you slice it, it’s not going to do you any good. Not only does exercise help you look good, but it also helps you feel good. Exercise releases endorphins that make you feel good from top to bottom and stress literally drips off you!

It can be difficult to incorporate these healthy living tips into your life, but there is one tool that ties everything together: the power of positive self-talk. You can use positive affirmations to help remind you of your healthy living goals.

Affirmations are short statements that encourage you to sharpen your mind and body while conquering your goals and improving on your weaknesses.

Affirmations can help you focus on creating and maintaining the healthy body and mind you desire because it gives you the motivation you need to focus on your most important asset – you!

Some examples of affirmations include, “It is okay for me to take care of myself first,” or, “I am healthy and deserve the benefits of a healthy lifestyle.”

You can use these simple positive statements throughout the day to stay motivated and focused. After all, we all need some motivation from time to time.

When you implement these strategies in your life, you’ll begin to realize just how easy it can be to lead a healthy lifestyle, especially once you have gained the right set of tools in your self-improvement toolbox!

How does healthy living keep you active?

What can you do to live a healthy lifestyle?

Talk about that in the Personal Growth Cafe Community!

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September 6, 2017September 26, 2017

Lose More Weight with Diet Strategies for Before and After Exercising

If you want to lose weight, it’s important to know what foods to eat, and when to eat them.

The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds.

Study these tips before you head to the gym.

How to Eat Before You Work Out

Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.

1. Choose carbs and protein.

Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.

2. Drink water.

The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.

3. Keep it light.

You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.

4. Limit fiber.

While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.

5. Play it safe.

Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.

How to Eat After You Work Out

Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.

1. Act fast.

Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.

2. Balance it out.

It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.

3. Control portions.

Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.

4. Focus on quality.

At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.

5. Replace fluids.

Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.

6. Restore potassium.

If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.

Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.

What routine do you follow before and after you exercise?

Which items above are included in your list?

Talk about that in the Personal Growth Cafe Community!

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July 30, 2012

How Physically Active Are You (PersonalGrowthCafe.com “Daily Personal Growth Walk”)

Are you doing something everyday to stay in physical fit condition? Are you walking? Are you exercising? Are you staying active? This is really important because you’ve heard it said many times, if you don’t have good physical health then none of the other stuff or material things matter.

Watch this video to know how being physically active can help you in achieving your goals.

These are the links mentioned in the video:

Go to https://www.PersonalGrowthCafe.com and begin doing the “Crash Course on Creating Your Ideal Life with The First Covenant” there.

That’s my $197 video training – it’s yours as a gift to thank you for visiting the site.

You’ll also find dozens of other ways to “learn and grow and become a better person” there, as you’ll see when you visit the Personal Growth Cafe. (Go now…. thanks!)

Then go to http://www.PersonalGrowthCommunity.com so I can personally coach you and make sure you’re applying the insights from this video, specifically to what’s happening in your life.

Lastly, join the “Personal Growth Revolution” at http://www.PersonalGrowthRevolution.com and help us blow through our goal of improving the lives of 1 billion people within 1 year!

Joyfully,

Dan Klatt,
“Think And Grow Rich Guy”
Author of “the Daily Personal Success System”
President of the http://www.PersonalGrowthAuthorsAssociation.com

….Serving as Your WealthSensei!

PS. What was most insightful for you from this video?

Let me know in the Comments Section below.

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Share it with your Facebook Friends, Twitter followers, email contacts, etc.

June 29, 2012June 30, 2012

Weight Loss Strategies For Convenience Eaters

If you’re a convenience eater, you need a diet that works with your lifestyle. Fast and easy meals and snacks can be lean and delicious if you learn to plan ahead. Use these techniques to eat light at home and dining out even on your busiest days.

Weight Loss Techniques To Use At Home

1. Stock up on nutritious foods. Replace frozen dinners and instant soups with whole foods that are better for you. Toss fresh pasta with extra virgin olive oil and pine nuts. Dip baby carrots in your salsa instead of corn chips.

2. Master simple recipes. Many satisfying meals can be prepared in 10 minutes or less. Browse online for easy recipes or borrow cookbooks from your local library.

3. Cook ahead. Use weekends or evenings to cook a batch of chicken breasts or black bean chili. Refrigerate or freeze the leftovers to use in the days or weeks ahead.

4. Work as a team. Your kids are likely to pick up on your eating habits, so set a good example. Take turns making breakfast or brown bag lunches for each other. Talk about the importance of eating whole grains, fresh produce, lean proteins and healthy fats.

Weight Loss Techniques For Eating Out

1. Search for alternatives to fast foods. Look around your neighborhood for places that will serve you healthier foods just as quickly as your usual drive through window. Collect take out menus from ethnic restaurants or assemble a fast meal at your supermarket salad bar.

2. Bring along snacks. Carry cut vegetables and whole grain cereals with you instead of relying on the office vending machines. Keep a small cooler in your car with yogurt drinks and soy nuts.

3. Learn to spot healthy keywords on menus. It’s easy to order lighter dishes if you master a few common terms. Look for entrees that are steamed or grilled rather than fried. For dessert, choose the sorbet instead of donuts.

4. Ask your server for advice. With so many people trying to lose weight, many servers are experts at guiding you to the leanest choices. Let them count calories for you.

Additional Suggestions

1. Drink water. Get a steel water bottle and keep it filled up so you can sip water all day long. Staying well hydrated will help you feel more energetic and suppress your appetite.

2. Eat more frequently. Many convenience eaters get caught up in other activities and forget to eat. Small meals and snacks throughout the day will make you less vulnerable to overloading when you suddenly notice you’re starving.

3. Analyze your favorite convenience foods. Figure out what attracts you to your favorite fast food and you can usually find a substitute with fewer calories. Sprinkling a little cinnamon in your cafe au lait could make you forget about powdered hot chocolate.

4. Make exercise a habit. Physical activity is essential to losing weight the healthy way. Develop an exercise routine you can stick with. Maybe you need a trainer or gym buddy to remind you to stay on track. You may also want to sneak more exercise into your daily routine by climbing stairs or doing leg lifts during TV commercials.

5. Manage stress. A fast paced lifestyle may expose you to higher levels of stress. Meditation and other relaxation techniques help lower stress hormones so you metabolize foods more effectively and store less fat.

Indulge your love for convenience eating while you reach your weight loss goals. Make your diet easy to follow so you can break the fast food habit. As a bonus, you’ll probably save money and enjoy eating more.