personal – Page 4 – Personal Growth Cafe

September 6, 2017September 26, 2017

Discover the Power of Self-Care to Fight Stress

Chronic stress and anxiety can wear you out. However, self-care can be a powerful remedy that restores your mind and body.

Try these self-care techniques to find relief for your stress:

1. Make your health a priority.

You may have stress coming from multiple directions such as work, school, family, kids, neighbors, or others.

However, it’s important to establish your health as a top consideration. Find a balance between taking care of others and taking care of yourself.

2. Understand the fundamentals of self-care.

Self-care is a conscious effort to put yourself first. It requires you to take time for activities that nourish and sustain your body, mind, and spirit.

* When you make it a priority to take care of yourself, you build a lifestyle that focuses on healthy choices. Build self-care into your daily habits, such as eating a healthy breakfast and exercising.

3. Start with one healthy habit a day.

If self-care isn’t a normal part of your life, it may be difficult to get used to it. However, you can start with one small habit and you’ll see positive changes.

* By implementing one healthy habit each day, you’ll begin your journey of taking better care of yourself.

* The habit can be a tiny change, such as eating oatmeal for breakfast or having a salad for lunch. The key is to pick something small that is easy to do. Then, you can build from this foundation and add other habits.

* If you try too many activities at once, you’re likely to get overwhelmed or discouraged.

4. Find your own path.

It’s easy to get caught up in the self-care practices that others use. However, it’s more effective to find your own path to wellness.

* Find the tips and habits that work best for your lifestyle. You may not have time to eat a healthy lunch or exercise every day. There are other ways to take care of yourself.

Be willing to experiment with different ideas to figure out which self-care practices work well for you.

5. Continue growing.

It’s not enough to add one self-care habit and move on. Stress will continue to be a factor as long as you’re on this planet. It’s important to discover new self-care habits to alleviate your stress.

* Over time, the stress may come from different directions. For example, if your job is going well, you may suddenly discover issues at home. If your family life is fine, you may be worried about getting laid off.

* You may feel overwhelmed at times and as if you’re taking steps back. Nevertheless, continue forward and make self-care a top priority.

* As your life changes, your self-care habits will also change. You might find that oatmeal for breakfast starts causing stomachaches, or injuries prevent you from exercising every day.

Self-care can come from multiple channels. You can change things up and still find success. Self-care has an important role in the battle against stress. It’s a vital part of staying healthy and maintaining wellness.

What causes your stress?

How can you go about your daily life while caring for yourself?

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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September 6, 2017September 26, 2017

I am comfortable with my skin

September 6, 2017September 26, 2017

Who Else Wants a Workout That Reverses Aging?

You probably know that any form of physical activity beats sitting on the couch if you want to look and feel younger.

However, some exercises are more effective than others.

Researchers from the Mayo Clinic figured out how you can design your workouts to reverse the clock as much as possible in as little time as possible.

The Mayo team tested 3 different exercise programs on men and women under 30 and over 65.

After 12 weeks, high intensity interval training (HIIT) proved to be the anti-aging winner, compared to lighter cycling and lifting or strength training alone. That’s because HIIT made changes at the cellular level, enhancing mitochondrial function.

Participants over 65 had a 69% increase in their cells’ ability to take in oxygen and produce energy, while those under 30 had a 49% boost. While that might sound a little technical, it means slowing down age-related physical decline, including osteoporosis, arthritis, hypertension, heart conditions, and digestive issues.

Learn how to stay young. Follow these guidelines for a workout program that reverses aging.

High Intensity Interval Training to Fight Aging

1. Understand the concept.

High intensity interval training means alternating between short periods of intense exercise and gentler activities.

In the Mayo study, this involved 4 minutes of fast cycling followed by 3 minutes of easy cycling repeated 4 times.

2. Be consistent.

You’ll need to do HIIT regularly to see results. Aim for at least 2 to 3 workouts each week.

3. Proceed gradually.

Avoid injuries by giving your body time to adapt. You might start out with just a few minutes of HIIT, and work your way up slowly to 15 or 20 minutes.

4. Rest up.

The gentle periods are just as important as the more intense phase. That’s when your body becomes conditioned to return to your normal heart rate quickly.

Strength Training to Fight Aging

1. Build muscle.

Strength training may not rival HIIT for cellular changes, but it’s good at slowing down age-related muscle loss. Otherwise, most adults over 30 lose about 5% each decade.

2. Challenge yourself.

Heavier weights and lower repetitions will give you faster results. Try picking the biggest dumbbell that you can lift safely 4 to 8 times.

3. Take time off.

Work hard at the gym, but rest between sessions so muscles can heal and grow. Take a day of rest or do other activities like biking or running.

Other Anti-Aging Training Tips

1. Steady yourself.

Training for balance will protect you from falls and may help prevent some forms of dementia. Take a yoga class or practice standing on one foot while you brew coffee.

2. Stand tall.

Good posture helps you to look younger and puts less strain on your spine. It also enhances bodily functions like respiration, circulation, and digestion.

3. Target your whole body.

Include lots of full body exercises in your workout. You’ll burn more calories and increase your coordination. Plus, you’ll see more gains in functional fitness that prepares you to handle real-life tasks like vacuuming and yard work.

4. Engage your brain.

Your mental health matters too. In addition to exercising your brain with word puzzles, try physical activities that make you think, like waltzing or playing tennis.

5. Be social.

Connecting with others is like a fountain of youth. Work out with a buddy or go running with your spouse.

Any work out can help you manage your weight and reduce inflammation, but HIIT does more to maintain healthy cell functions as you grow older. Make high intensity interval training part of your formula for fitness and anti-aging.

What difference does being fit and feeling young have on you?

What are your considerations when working out?

Talk about that in the Personal Growth Cafe Community!

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September 6, 2017September 26, 2017

What we see depends mainly on what we look for. – Sir John Lubbock

September 6, 2017September 26, 2017

I am calm and relaxed in all situations

My ability to remain calm in challenging situations is one of my greatest strengths.

The ability to deal with adversity in a relaxed state ensures my success. I have the confidence to tackle any situation because I know I can stay calm, cool, and collected.

I wake up feeling relaxed and do my best to maintain that mental state until the end of the day. I may face situations during the day that challenge my ability to remain calm, but I handle them gracefully.

I know that I can only be upset by my circumstances if I upset myself. I dictate my emotions.

I value my ability to stay calm and relaxed. These qualities are good for my health and my relationships.

Life is more enjoyable when I can separate myself from stress and worry. I prefer to focus on solutions rather than bemoan my obstacles.

It is easier to maintain a calm attitude when I focus on solving the challenges in my life. Obsessing over the obstacles I may face inhibits my ability to deal with them effectively. I am at my best when I have positive thoughts.

Today, I feel calm and relaxed. I free myself from negative emotions and worry. I can handle any situation that comes my way.

I find each day to be a relaxing experience. I start my day feeling calm and stay that way until bedtime.

How are you going to use relaxation in your life?

What difference will that have on you overcoming stress and anxiousness?

Talk about that in the Personal Growth Cafe Community!

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