Happy Halloween

Wishing you all a fun, happy, and safe day! Enjoy and remember to bring out the sweet child in you.

Happy Halloween! 🙂

Losing Weight The Healthy Way

“Consider that you want to lose it in a way that it won’t easily come back. Also, you will have to accept the fact that in order to lose weight and KEEP it off you will, for the rest of your life, have to be MINDFUL of what is going in your mouth.”

Extract from “Starting Your Weight Loss Yourney – Small Chages You Can Start Making Now” by Patti Walling (www.leanandhealthybody.com)

You don’t need pills or fad diets to lose weight and get healthy. You just need the RIGHT way:
1. Drink water or unsweetened tea.
2. Base your meals around a source of lean protein (fish, turkey, chicken…),
vegetables and fruits (best fruits are berries). When cooking, use coconut or olive oil.
3. Get at least 30 minutes of physical activity 3-5 days per week.
Replace sedentary activities: Instead of watching TV, spending time on the
computer, sitting of the sofa or driving everywhere, WALK, RIDE A BIKE and MOVE
whenever possible.
4. Don’t skip meals but eat when you’re hungry.
5. Eat small meals. Portion control is important.
6. Start your day with high-fiber breakfast.
7. Read nutriton labels.
8. Get 8 hours of sleep.
9. Focus on HIIT (High Intensity Interval Training) but don’t neglect WEIGHTS.
Strength training is important. It can help you lose more fat, build muscle and stronger bones.
You’ll get into shape faster and your clothes will fit better. Not to mention that lifting increases the number of calories you burn while you’re doing nothing.
10. Eat whole grains.

Make The Mind Run The Body

“Now if you are going to win any battle you have to do one
thing. You have to make the mind run the body. Never let the
body tell the mind what to do. The body will always give up.
It is always tired morning, noon, and night. But the body is
never tired if the mind is not tired. When you were younger
the mind could make you dance all night, and the body was
never tired… You’ve always got to make the mind take over
and keep going.”

Tiny, Repeated Efforts Will Get You There

“Success is the sum of small efforts – repeated day in and day out.” – Robert Collier

“A single tiny step you actually take is better than any big plan left undone.” Jane Lee Logan


Changing Your Body With Small Steps

It’s not easy to change your bad habits. That’s why weight loss experts recommend that you make smaller changes to your life, such as standing instead of sitting, replacing soda with water or unsweetened tea, throwing out the junk, over-processed, unhealthy food from you kitchen cabinets, gradually incorporating exercise into your routine and so on.
Small changes can make a big difference, therefore, start with small goals that you can manage which means set realistic and attainable goals. Focusing on smaller goals will keep you encouraged.

Did you know that swapping soda for water on a daily basis can save you 54.750 calories a year. That’s over 15 pounds.

Never Give Up

Never give up. Everyone fails at some time or other in their lives. Don’t quit because a month from now you’ll be so much closer to your goal than you’re now.

Legs Up The Wall

I used to do this a lot when I was a kid, but I didn’t know that this simple pose has health benefits. This posture is one of the most nourishing and calming poses you can try. It doesn’t just relieve tired leg muscles but calms your mind too. This posture is truly a relaxing one.

Make Sunday Your Day

At least once a year is good to go somewhere you have never been before. Sometimes this “somewhere” turns out to be your own country. I realized I haven’t seen much of it. Sometimes, the best adventures are waiting just around the corner.

Go someplace you’ve never been before. It doesn’t have to be on the other side of the world or an exotic place- just somewhere new. Experience new places, try new things and make beautiful memories.

Be Gentle With Yourself

“When we take the time to re-connect with ourselves, replace our fears with trust, and learn to let go of the things we cannot control, this is taking care. When we discover our interior barriers and find courage to dissolve them, this is taking care.”

Commit to an hour a day for yourself or at least during the weekend. This can be a bubble bath, a walk, sauna, hobby that makes you feel creative and alive, a delicious meal, a girls night out. It doesn’t matter what it is as longs as it is for you. Taking care of your physical, menatal and emotional well-being is important because it ensures a happier and healthier life.

“Aim to be comfortable with yourself. People tend to be happier when they’re not conforming to some ideal or someone else’s expectations.”

Physical Activity is Powerful Medicine

The best medicines are those that prevent disease and improve quality of life and your daily well-being. You may not think of physical activity as medicine, but in fact, it is powerful medicine when performed daily! “We do not stop exercising because we grow old. We grow old because we stop exercising or moving.” Dr. Kenneth Cooper – The Father of Aerobics, Cooper Institute.

Read more:Choosing Daily Physical Activity is Powerful Medicine