The Ongoing Journey of Self-Improvement
Truly, there is no greater work to be done than figuring out how to be our absolute best as human beings. Think about it…
Did you know that September is National Self-Improvement Month?! I had a general knowledge of the occasion, but had never taken the time to be intentional about sharing with others what that may look like for us. Of course, we all would like to improve within certain areas of our own lives… maybe we have even set routines or habits into place to achieve a particular level of improvement.
There are several self-improvement “gurus”/experts around the world holding seminars and webinars on the topic. You cannot walk into your local bookstore without finding a display table full of the latest and greatest techniques to put into action. And while those are all well and good, what really matters the most is what you do with all of that information. Just like anything in this life we are living, we have to put in the work! Truly, there is no greater work to be done than figuring out how to be our absolute best as human beings. Think about it… whether you are functioning in the role of a parent, spouse, employee, friend, employer, etc., you should operate from some level of knowledge, expertise, willingness to learn, and love for what you are doing. And that’s just on a base level. If you want any advanced level of success, it will take ongoing effort on your behalf to grow and keep up with increased demand and advancements in any particular field you happen to engage in.
I should share, in case you didn’t know (*wink), I’m no expert in self-improvement! Shocker, right?! Ha! I’m a work in progress! Also, I just so happen to be a continuous life-long learner looking for ways in which to improve myself, FOR myself and FOR others. So, that’s where we will start! I just want to share four ways that I strive to achieve ongoing self-improvement. Prayerfully, you learn something from me and will then also share what currently works for you.
Get enough rest - Proper rest could mean the amount of sleep you get at bedtime, but also taking rest breaks during your daily activities. Rest allows your body and mind to reset and refresh, preparing for the next task/activity. Imagine what you could achieve if you were able to get your ideal amount of sleep each night. I cannot tell you what the proper number of hours you need, but the Sleep Foundation recommends that most healthy adults need at least seven hours of sleep each night.
Study to become an expert - Whether it be your career, your passion, or your role in your family or friend circle, put in the work to be your best. I say “work”, but when you are doing something that you love, it really doesn’t feel like work. And when you do it well (whatever “it” may be), there' is a sense of pride and accomplishment that comes with learning new skills and elevating yourself to a new level. This also includes surrounding yourself with like-minded people who have similar goals and aspirations. They are sometimes able to provide that forward momentum needed to assist on our journey.
Build your confidence - With the gaining of new skills, the increase in personal confidence often comes. However, we shouldn’t rely solely on whether or not we are able to achieve an expertise level. There are a ton of factors that come into play when studying to become an expert, specifically the fact that it can take TIME… possibly an undeterminable amount of time. So, instead of waiting, we’ve got to find other ways to improve confidence. Let’s explore how….
Pay attention to your appearance - Presenting yourself in a clean and neat manner can make a huge difference in how you feel and how others receive you.
Practice positive self-talk - Remind yourself of your strengths and your goals through the reciting of, and journaling of, positive affirmations.
Stop comparing yourself to others - Remember: comparison is the thief of joy! We want ALL the joy! Your journey is yours, and yours alone. When we look at others, we are often only seeing a snippet of their full life’s story. Therefore, we should keep our focus on ourselves… there is plenty of work to be done within that requires our time and attention.
Pray and try meditation - For me, prayer allows me to remember that I’m not alone, and it also requires me to be accountable outside of myself. I find answers, insight, guidance, and love in my relationship with Jesus. Meditation can also play a helpful role in grounding ourselves. I prefer guided meditation, because sometimes my mind is moving so fast with the day’s tasks and responsibilities, that I’m unable to slow down enough for it to be beneficial. With guided meditation, clear direction is provided with oral instructions about body posture, breathwork, imagery, and visualization. It’s very helpful to take 3-15 minutes to focus before continuing your day, hopefully with an improved mindset and calmer disposition.
My wish is that these four insights aid in your journey to self-improvement. And while September is designated as a time for this focus, don’t let the work you do for yourself stop on September 30! Keep moving forward, keep doing your individual best. Of course, this list is not exhaustive, but it’s definitely a start. Take what you need and add what currently works for you. So many forces in this world have the potential to negatively affect our wellbeing, so we must stay consistently focused on improving ourselves so that we can pour positivity into our environment… locally and beyond!
January WELLNESS Bucket List
…without a plan or some intentional thought, our fresh starts and ideas may lose their luster. Well, that’s where I step in…
2024 has arrived… an opportunity to begin anew!
A new year sometimes means a fresh start. A fresh start sometimes signifies beginning something new. However, without a plan or some intentional thought, our fresh starts and ideas may lose their luster. Well, that’s where I step in and hope to help by offering a few (thirty, to be exact!) different ideas for you to add to your bucket list.
What’s a bucket list? Ha! Fair question. It may be a concept or a phrase that’s new for you. Plainly stated, a bucket list is a group of items, ideas, or experiences that are personally and individually compiled with the goal of being completed or accomplished within a certain timeframe (for example, a month or possibly even a lifetime).
A bucket list is not a necessary task, but it can be a motivating and inspiring tool that feeds your creativity and drives your ambition. The beginning of a new year is an ideal time to set goals, whether personal or professional OR relational or individual. The list can be added to at your leisure, or you can make a commitment to add items with a deadline in mind. Whatever the case, have fun with it. Creating a bucket list is not meant to be a chore, but a way to establish a working guide for yourself.
Now that we’ve got a better understanding of the goal of a bucket list, review the list below for several ideas that may get you started. These ideas are in no particular order, just consider adding them one-by-one into your schedule, your routine, your bucket list! No pressure to add them all, just pick out those that catch your interest. I’d love to hear feedback on how they work for you.
Try preparing one new recipe each week
Read a new book (try a pick from the New York Times Best Sellers List)
Visit a museum
Start a blog, vlog, or podcast sharing your thoughts and opinions (The Body Quarry Blog — The Body Quarry)
Take a cooking class (invite a friend)
Run or walk a 5k
Have fun with your exercise routine (try something new and/or invite a friend)
Make (or purchase) a journal to document your thoughts and gratitude
Bake a cake or cookies from scratch
Begin daily walking routine (start with 20 minutes)
Clean out your closet and donate your items
Treat yourself to a manicure and/or pedicure
Take a surfing lesson (I’d better learn to swim before I do this one!)
Organize/volunteer at a community charitable event
Focus on getting more sleep
Take up a fun and creative new hobby (crocheting, scrapbooking, gardening, woodworking, etc)
Pick a day to stay cozy at home in your pajamas ALL day (I try to do this once every couple of months)
Remove negative things or people or thoughts from your life
Try a new type of workout or hire a personal trainer (The Body Quarry's Customized Service Packages — The Body Quarry)
Find a job you love
Find something you love about your current job
Start a garden (one plant at a time)
Learn a new language (at least a few helpful phrases)
Adopt a pet from a local shelter
Take a self-defense course
Donate blood at your local donation center (you might help save a life)
Make a plan to decrease your debt
Go for a ride in a hot air balloon
Run a marathon (or at least begin training)
Incorporate a new vegetable into your meal plan
These are a few items to help start your bucket list or add to your existing one! Remember, don’t treat this activity as a chore… instead, it should be a fun and creative way to help us think “outside of the box” and expand/enhance your life’s experiences. Try to be as detailed as possible with your selections, that way they can easily become more real once planning actually begins. I’d love to hear your thoughts and any additional ideas you may be adding to your bucket list!
Creating a Positive and Productive Morning Routine
The power of a positive and productive morning has the ability to set the tone for your entire day.
The power of a positive and productive morning has the ability to set the tone for your entire day.
When we get our morning off to the right start, we are poised for our own personal success, whatever that success may look like for each of us. Creating a proper morning routine is a great way to jumpstart us into thinking more intentionally about today and tomorrow. I know what you may be thinking… “I’m just not a morning person, I don’t really catch my stride until around 11:00am”! Ha! Believe me, I get that.
For the majority of my adult life, I have considered myself a night owl. After having kids, I found it easier to stay up late after they had been tightly tucked in. That was when I felt that I could best wind-down and take some time for myself. However, consistently staying up until midnight or 1:00am can lead to sluggish mornings. Then, those mornings turn into an afternoon slump, and an evening in which you can barely keep your eyes open. Finally, the late night process begins all over again… it’s a vicious cycle (I speak from experience)! I was never really able to catch up and get on track. I’m much better now, but not perfect. Occasionally, I still enjoy my late nights, but I truly understand the benefits of getting rest and waking up a bit earlier. Those same tasks and “me-time” that I craved late at night can be accomplished during the early morning, before the rest of the house wakes up.
With that being said, I thought I would share a few tips with you to help you with tomorrow morning’s wake-up routine. Admittedly, it is not an easy transition if it is new for you, but it will be well worth it. You will almost feel as though you’ve gained additional energy and hours into your day. These tips are in no particular order, just consider adding them one-by-one into your morning routine. I’d love to hear feedback on how they work for you.
Set an alarm to wake up before everyone else
Read something inspirational, such as a devotional or a personal development book
Pray, meditate, or practice a breathing activity
Turn on some music and dance
Sit quietly with no distractions
Make your bed
Complete a workout
Take an invigorating shower
Drink a glass of water
Open your curtains or blinds to let the light in
Recite a morning affirmation
Prep your outfit the night before
Write in your journal
Enjoy a cup of hot tea or coffee
Wake up your body with morning stretches
Review your to-do list for the day
Eat a substantial breakfast
Set your intentions
Give thanks for another day
Get quality sleep the night before
These are just a few of the ways you can get yourself started on your new morning routine. Again, it will be important to begin the process with a good, restful night’s sleep. That sleep will encourage and assist you with waking up refreshed and ready to take on whatever the day may bring. As with any new idea, plan, or task, the key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you. And, don’t forget, I’d love to hear feedback on how these tips work for you and any other current morning activities you have that help set you up for a great day!
7 Reasons to Take a Walk
Here are 7 unique reasons why you should be walking. Some of these may be new to you, while other tips may be a reminder. Either way, enjoy and get to walking…
Have you tried adding walking into your health routine? Perhaps, it’s always been a part of your fitness plan, or maybe you’ve just picked up the habit during your quarantine time over the past year. I wanted to share seven of my favorite reasons to “take a walk”. Some of these tips may be serve as a reminder, while others could be new to you. Either way, enjoy and get to walking!
““I love walking because it clears your mind, enriches the soul, takes away stress and opens up your eyes to a whole new world.””
Reason #1 - Walking together is a great way to connect with others. As the world is opening back up, it’s a great time to get some fresh air with friends and family you haven’t seen in a while. The great thing about walking is that a friend can make time disappear. Catching up with conversation, laughter, and sharing thoughts is the perfect way log the miles. Not to mention, taking in the beauty of the world around us, with someone we care about. Always remember to stay safe!
Reason #2 - Walk a charity walk to raise money for an important cause that holds a special place in your heart! Whether it’s cancer awareness, heart disease, ALS, or simply to support your local. community, put your steps to good use. Your participation is sure to be appreciated! Check your local newspaper or websites like active.com to see what’s going on in your area. You just might be surprised at how many events are taking place right down the street.
Reason #3 - Even if you are busy, take a short walk break. If you’re finding it difficult to fit walking into your day, try a 10- or 15-minute walk on a work break, or walk during your lunch break. The quick break can work wonders for your physical and mental health. Working out does not have to take hours of your day, heart-pumping activity can be done in short spurts, whatever it takes to get it done!
Reason #4 - Walking is as close to free as it gets! And, as my husband says, “you can’t say free without smiling”! But, seriously, if you head right out of your front door, a walk will only cost you some time and a little rubber off the sole of your shoes. You do not need fancy equipment, or clothes, or shoes. You just need the will & motivation to take care of yourself! Now, that’s not to say you can’t step it up and add extra equipment to enhance your walks…..think step counters, fitness watches, walking sticks, a hydration fanny pack, etc.. There are lots of amazing products available out there to try, if that’s what interests you.
Reason #5 - Get yourself some natural Vitamin D! You've probably heard all about the importance of vitamin D to our overall health, some of us are even deficient in this area. The best source? A few minutes of sunlight . A short afternoon walk will do the trick. Vitamin D is a vital vitamin. The presence of it in our bodies is essential for bone and muscle health, and it also helps to support a robust immune system. Do your research and find out the many other benefits of this vitamin, also request to have your own Vitamin D levels checked during your next physical.
Reason #6 - Get some “me-time”. This may be my favorite of all seven tips! We often think of meditation as something that takes place when you're sitting still, but in reality, that can be difficult to do. The doorbell will chime... The phone will ring... Your kids will need you... However, if you walk, your brain will be able to do its quiet wandering with less distractions. I truly feel we can all benefit from a bit of quiet time in our lives. The busyness of our daily lives can lead to us forgetting about what should the most important focus, our health! Our health and wellness is what will allow us to continue on, positively and productively, with our daily lives. So, don’t forget about you!
Reason #7 - Feel and look better, inside & out! Walking can kickstart your desire to create a healthier lifestyle. Benefits include, but aren’t limited to, weight loss, bone strengthening, heart health, and stress relief. Whatever it may be that motivates you to “take a walk”, just go with it! As long as you are safe and active, the benefits will certainly help you achieve your goals!
5 Ways to Celebrate Women’s Health Month
The goal is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
The goal of Women’s Health Month
is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
There are five tips that I would like to share with you to help you make the most of Women’s Health Month. It is my hope that you are able to take these ideas and truly run with them, flourish, and let May be the month that you take charge of your life as the fierce, female that you are!
Schedule (& keep) your doctor’s appointments - Whether it is an annual well-woman visit, preventative screenings, or just your regular check-ups, GO! If you’re like me, you may have put off or postponed appointments you had scheduled last year during the height of the pandemic. Well, take the time now to reschedule them.
Get moving & stay active - Reestablish a routine, find a new hobby, even reignite an old passion. There are still so many online fitness options, and even in-person activities are resuming. But, remember, you don’t even have to leave the house… do laps in the backyard, go for swim in the pool, take your stairs, or do some leg lifts in the kitchen while you cook!
Make healthier food choices - We all love good food! Enjoy it! But, also strive to make healthier version of those favorite foods and drinks. Incorporate more fruits, vegetables, and water into your daily meals and snacks.
Don’t forget your mental health - The term “self-care” is becoming almost overused or even made to be more complicated than it needs to be. But, it truly includes tasks as simple as resting, reading, longer showers, listening to podcasts, going for a drive, or my pandemic favorite: sitting in my car in the driveway! No lie, this was one of my best actions taken to get a moment alone time and clarity. Hey, we do what we’ve gotta do!
Avoid unhealthy behaviors - These behaviors can rear their ugly heads in the form of relationships, thoughts, and excessive smoking, drinking, and overeating. It’s important to enjoy life, food, people, and entertainment, but all of it should be done in moderation or appropriately. and, only you as an individual knows what the proper amount is for yourself.
However you choose to celebrate, acknowledge, or participate in Women’s Health Month, please just take care of yourself and be safe! Work on making your best self even better by utilizing some of the tips I listed above. And, last but not least, Happy Women’s Health Month!
5 Stress-Busting Activities
When it comes to the subject of stress, I believe we can all relate. And if we have learned ways to beat (or minimize) stress, I believe we should share! That’s what I’ll do here.
When I share a blog post with you guys, it is usually based upon something I’m going through or a topic someone has shared with me. When it comes to the subject of stress, I believe we can all relate. And, if we have learned ways to beat (or minimize) stress, I believe we should share!
“: a state resulting from a stress
especially : one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium”
Excellent definition, but let’s put that in a way that’s easier to understand. I translate that as “physical or mental stress can be caused by factors that take us out of our normal or usual state of being”. Think about it the stress you’ve experienced…. school studies, increased workload at your job, relationship issues, health concerns, financial worries, etc. … When we are put in a situation in which we lose some form of control, we tend to begin stressing. That stress can expose itself to us in a variety of ways, as everyone is different. Physiological reactions to stress could be digestion issues, increased sweating, even increased blood pressure and pulse. Physical reactions to stress may include clenched jaw, tense muscles, and dry mouth. Emotional responses to stress may show up as feelings of being overwhelmed, being easily agitated or frustrated, low self-esteem, and even sadness. Lastly, cognitive symptoms of stress may present themselves and end up making your “stressful” situation even worse. These responses include worrying, forgetfulness, lack of focus and poor judgment. Imagine (or, remember, if these responses have affected you in the past) how these particular reactions could make a work or relationship situation escalate even more… definitely not helpful. So, let’s talk about how to bust this stress when it rears it’s ugly face in our daily lives!
While there is no substitute for getting professional help (spiritual or otherwise) when needed, there are some activities you can do on your own to ease the effects of stress. Below, you will find 5 actions that have worked for me. You may have already tried some of these before on your own, but some may be new for you. Either way, use this as reminder for when those stressful times arise, because they most surely will.
Get some sleep - This is one of the best ways that you can take care of yourself. Honestly, it is truly one of the most difficult tasks for me to complete. One of the most beneficial tasks for me is to create a bedtime routine. Start winding down as bedtime approaches, create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! And, one of the most valuable pieces of advice I’ve been given is to get out of bed if you find yourself tossing and turning after more than thirty minutes to an hour. When you get up, take yourself out of the bedroom and do a lowkey, calming activity. Those activities may include reading or light stretching, for example.
Get some exercise - I definitely know how important this one is, as I share this with my personal training clients daily. According to the American Heart Association, a good starting goal is at least 150 minutes a week. And remember, while I would love to have you, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving more! The addition of physical activity will not only benefit your health, but it can also give you a release for your normal daily routine. That, in turn, can be a great relief of stress.
Reach out to family and friends - Hopefully, you have a supportive, safe space circle of people that you can count on to receive encouragement, when needed. If not, make it a priority to create that type of space for yourself. Establish a comfortable and confidential connection that you can count on. Also, be prepared to reciprocate, as needed.
Eat better - Another important task to focus on, and I do not use the word “task” lightly, is eating better. This takes your dedication and commitment to figure out what works for you, and then to continue on with consistency. Eating better doesn’t simply mean fruits, veggies, and lots of water. You may need to do the proper, in-depth research to find out which foods make you feel your best and which ones may trigger issues with your health, specifically your insides. What do I mean by “trigger”? Have you ever eaten something and immediately regretted it? Not regret from the standpoint of guilt, but regret because you know how icky it made you feel… think diarrhea, indigestion, nausea, etc. Doing some research, and getting to the bottom of what may be ailing you, may ease some of the angst and stress you experience or, at least, make it less taxing.
Find a hobby - If you already have a hobby you love, get back to it! Sounds easy enough, but sometimes finding the time to enjoy your hobbies can be stressful in itself! Does that make sense? Let me explain… If someone offers to share a great book they’ve read, but you’re not in the mindset to settle in a quiet space and read (or, maybe you do not have the time), don’t force it! Now, it may be just the opposite: you actually used to love reading, but just got away from it for a while. Their suggestion is just what was needed to reignite that passion for reading.
As I stated at the beginning of this message, the subject of stress is a topic I believe we can all relate to. And, if we have learned ways to beat (or minimize) stress, I believe we should share! I hope you learned something today, or were at least reminded of facts you already knew. While this list is not exhaustive, it’s definitely a start. The activities listed do not take the place of professional help, but can aid in your journey to less stress. Let’s take care of ourselves. There are way too many factors in this world that work against our wellbeing, so we must educate on that which is within our control.
Let’s Get Physical(ly Fit)!
The bottom line being conveyed is that the body is living & breathing and requires care, maintenance, and our full attention. We are only given one life and one body; it is up to us to treat it properly.
According to The Center for Health Promotion & Wellness at MIT Medical, physical fitness “is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. Physical fitness improves the performance of the heart and lungs, and the muscle of the body.”
That is a great definition and so easy to understand. The bottom line being conveyed is that the body is living & breathing and requires care, maintenance, and our full attention. We are only given one life and one body; it is up to us to treat it properly. In addition to the fitness aspect, being physical may also help minimize stress and strengthen our immune systems!
It is important to maintain focus on your strength, cardiorespiratory endurance, and flexibility. As I shared in a previous blog post, strength training workouts allow you to maintain and build muscle. Not only can toned muscles shape and sculpt your body, they also give you the strength necessary to continue completing activities of daily living. How so, you ask… well, think about it. We use our muscles to stand up after sitting in a chair, to lift grocery bags from the trunk of our cars, and even to push our kids on a swing set. Cardiorespiratory activities aid in increasing the strength and efficiency of the heart and circulatory system, improving our aerobic capacity. Lastly, flexibility workouts and exercises, including stretching, can help in a variety of ways. Improved balance, decreased soreness of muscles, decreased risk of injury, and stress relief through the means of relaxation and stillness are just a few of the benefits.
Now, what does “properly” caring for our bodies look like? Let me share some manageable tips for physical fitness:
Find your motivation, it has to begin with you
Plan and prioritize, set goals for yourself
Grab your spouse, child, or pet and go for a walk
Try a new stretching or flexibility workout online
Hire a personal trainer to create a balanced program for you ( I can help with that, wink)
Take the stairs, instead of the elevator
Crank up the stereo or radio and just dance
Park your car farther from your destination to get in more steps
Commit to eating the right foods with the correct portions
Track your foods and your activities
Pick up some dumbbells or canned goods and put those muscles to work
Set up incentives (or rewards) for hitting milestones and achieving goals
These are just a few of the many, many ways you can get yourself on the path to physical fitness that best works for you. The key is simply to START! Remember, if it doesn’t challenge you, it doesn’t change you.