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Ready to Challenge Life Better a little bit more every day!?! We’re here to help! Read but more importantly put what you read into practice.

Knowledge without action does nothing. Knowledge with implementation, The Best is Yet to Come!

39 Exciting Challenges to Do – Pick One and Just Start

39 Exciting Challenges to Do - Pick One and Just Start

What if I told you that there are challenges to do that can change your life for the better day after day after day?

Let’s face it:

There’s something about you right now that you want to improve on.

It could be your weight, or your relationship with your spouse, or maybe your physical appearance...

Maybe you dream to be someone who’s healthier, more physically fit, more creative, with finances in a better situation, or happier in your relationships..

Of course you’d want all those!

That’s why here’s what I want you to do:

I want you to challenge your life better a little bit more each day, live each minute of your life focused, directing your life, and not letting the bombardment wave of external influences direct you.

And that’s where a challenge for what you want to focus on will come alongside and bring motivation and willpower that is difficult to muster when going alone.

Challenges are not easy, for sure.

But that’s why it’s called a challenge!

You’re breaking down old habits, introducing new ones that you need to improve yourself, getting those new habits embedded in your system, and being consistent with your better routines that give a MASSIVE positive effect in your life.

Challenges to Do List

What is it that you want to accomplish from completing a challenge?

Do you want to feel great about your body by shedding a few pounds or more?

Or are you hoping to improve your relationship with your partner and change some things you’ve been doing wrong?

Or perhaps, you want to have an outlet for your emotional outbursts through art and other wholesome means of self-expression instead of yelling and throwing stuff?

This challenges list I have for you can cover all of these - and more. So once you know what exactly you desire to accomplish for yourself, click the challenge ideas and check it out.

If you need some inspiration, a boost to get you started and keep the momentum as you complete these challenges, check out this whole post to fire you up and make things happen.

  • Weight Loss Challenge Ideas
  • Fitness Challenges to Do with Your Best Friend
  • Challenges to Do With Food - Clean Eating
  • Decluttering - Fun Challenges to Do For Kids (Yep, you can get the kids involved, too!)
  • Art, Self-Expression and Similar Fun Challenges to Do at a Sleepover
  • Smart Financial Planning Challenge
  • Healthier Relationship Challenges Ideas

Maybe some of these may strike you as mere challenges games, or maybe something that seem like exciting challenges to do outside, or even challenges to do alone for your own self improvement.

Whatever it, is just pick one, get the challenge going, because the truth is challenges in life make you stronger and better than where you are right now!

Effective Weight Loss Challenges To Do

Effective Weight Loss Challenges To Do

Losing weight is not all about looking hot in a bikini.

Well, that’s an extra perk, but… You know what I mean.

Weight loss can significantly make you feel great all over. You no longer feel like you’re lugging around a heavy body, which means you’ll feel lighter - figuratively and literally!

Imagine losing that extra 100, 200, or maybe about 300 pounds one day. Don’t you think that would take a huge load off your body?

You’ll also prolong your lifespan, maybe eventually quit taking a bunch of meds for maintenance, spend more time with the family doing outdoors stuff without panting and gasping and barely breathing after a short walk.

These are all AMAZING things that come with losing and maintaining your ideal weight, and you should NEVER deprive yourself of these remarkable benefits.

But yeah, I understand that it’s not THAT easy to go from consuming 3000+ calories, downing 6 bottles of soda, having lunch and dinner that’s enough to feed a family of 12, and getting your midnight snack packed with sugar, salt, and who knows what else is in those bags of chips!

Changing a habit that doesn’t work can be tough.

It’s way tougher when you’ve been used to it for 10, 20, 30 years.

Your mind and body will even resist the change. And you’ll start to feel like giving in to what your mind and stomach want.

But at the same time, you know you just have to let go of these things and challenge yourself.

You don’t want to be a dough ball the rest of your life.

You’re here in this lifetime to LIVE, THRIVE and not just trying to survive!

But unless you take the challenge to lose weight, you can never get to the “live” part. And thriving isn’t even in the itinerary, too.

That’s why I challenge you to challenge yourself to start living by taking that step, making incremental changes, and get into a weight loss challenge that can help you plenty in your goal of becoming a better, healthier, happier version of who you are right now.

Here are some ideas for challenges to do that can help you lose weight:

  1. 10 Day No-Sugar Diet
  2. 30 Day Zero Salt Det
  3. 30 Day Drink 30 Gallons of Water a Day Challenge
  4. 7 Day 10- Minute Walk Challenge
  5. 21 Day Raw Food Challenge
  6. 7 Day Green and Fruit Smoothie Challenge
  7. 30 Day No Soda Challenge
challenges to do that can help you lose weight

Okay, so as you can see, the number of days in these challenges to do may vary. You see some that’s just for a week, some for three weeks, and then there’s the month-long challenge.

But you can totally customize the length according to where you are.

Some cool examples right here:

http://www.health.com/microsites/challenge/weight-loss-challenge.html

https://eatdrinkandbeskinny.com/30-day-full-body-fitness-challenge/

If you want to really get serious and feel it in your soul that you HAVE to go down to half your body weight right now in 6 months to a year, then go for a 30 day challenge… And keep going for another 30, and another, and another…

You can even combine one challenge with another.

Maybe you want to do the 7-day 10-minute walking challenge with the 30 day zero-salt diet and 30-day no soda challenge.

Heck, why not do all of these for 30 days!

But the MOST important thing is you take it easy. Don’t overwhelm your body.

When it comes to losing weight and shifting from one diet to another, you have to kind of introduce your body slowly to a new meal plan.

I would suggest that you take 3 - 5 days of  mental and physical preparation for your weight loss challenge.

7 Day Green and Fruit Smoothie Challenge

You have to sit down and condition your mind that you can do it, you look at your body, you look at your loved ones, and you go inside your mind and have a good look of the new and improved Sally or Harry that you want to be.

Then, you slowly cut down the calories - don’t go too fast - and limit the types of food that you are completely dropping in the challenge.

As you go along the challenge, you’ll find yourself struggling. Maybe you’ll feel a little sad, a wave of emotions might come in, and you may even feel like giving up.

But that’s why you need the support of your family, friends, and even joining a community that will boost your confidence, encourage you to keep going, and get some tips and advice to those who are going through the same situation you’re in or who have completed their own weight loss challenge.

You can even turn these into challenges to do with your friend, so you two can shape up together and feel amazing!

With your will power, your loved ones’ push, and the support of a community who understands and believes in you, there’s no doubt your weight loss challenge will be a success!

Look Great with These Fitness Challenges To Do

Everyone wants to have a trimmed, toned, and sculpted body.

Maybe for some, it’s an ego booster to have a hot bod, but for others, it’s all tied up with health and vitality.

I mean, sure, a six pack looks plenty delicious. But really, if you have a strong core, six pack or maybe just a four-pack, this helps maintain your balance, strength, and great posture.

Your core muscles keep you stable and not just fumbling about.

But you don’t just want to focus on your core.

When you do your workouts, you want to improve the whole shebang.

That means your butt, arms, and legs. Big muscles in your body that allow you to do your daily routine - walk, run, bend, reach up, so many things!

And you’re not just working out to join American Ninja warrior or a bodybuilding contest.

It’s all about feeling and being stronger, with more endurance, and achieving your optimum best!

Ready to rock one or more of these fitness challenges to do? Pick one and go ahead and start!

  1. 30 Day Yoga Challenge
  2. 30 Day Arms and Butt Workout
  3. 21 Day Perfect Plank Challenge
  4. 30 Day Sexy Legs Workout
  5. 14 Day Squat Challenge
  6. 30 Day Amazing Bubble Butt Challenge
  7. 30 Day Gorgeous Abs Challenge
30 Day Yoga Challenge

Here are some examples to get you started:

http://shrinkingjeans.net/2013/08/30-day-amazing-butt-challenge-monthly-workout-calendar/

https://blog.myfitnesspal.com/the-30-day-plank-challenge/

Now, there’s one or two things that sometimes hold you back or give you even greater challenges when you take on a fitness challenge.

Number one is time.

You’re a busy mom, always running around to get stuff done, daily chores and errands to deal with, maybe you’re a businessperson currently holding it together while flyin’ solo…

Yeah, you have to get your head on straight and focus and REALLY make your fitness challenge a part of your day.

Set aside a time of the day for these workouts.

Maybe you’re a morning person. Or maybe you’re the type who has too much drive to do stuff in the afternoon.

Listen to your body and do your challenge during the time of the day when you’re MOST motivated, supercharged, and driven.

Then STICK TO IT.

Stick to the sched no matter what.

Give it 10 or 15 minutes a day, and don’t skip.

No lame excuses, no ifs and buts.

If you want to succeed, you want that “after” look in your head to happen, then this is how you should do it.

Otherwise it’s just wasted effort.

Okay, so number two serious enemy for this challenge is the mind game

Maybe your mind is telling you there’s no way you can do it anymore, or it hurts a lot, or you deserve to couch all day and not push yourself anymore…

All mind games, I’m telling you.

See, the closer you are to your goal, the tougher the mind games.

And that’s why you have to fight it and keep your eyes on the prize.

If you want to make it happen,  no one’s gonna do it for you.

It’s all up to you.

It’s 100% pure effort by YOU.

Accept the challenges so that you can feel the exhilaration of victory as you notice incremental changes happen in you and your life!

All for a better and more fit and stronger you, right?

Then, let’s do it!

Clean Eating Challenges To Do - Just Start

Clean Eating Challenges To Do - Just Start

What if I told you that you don’t have to spend $$$ just to prevent an illness or slow down your aging process, or get rid of those zits and wrinkles and what-nots on your face?

That considering your skin is the LARGEST elimination organ of your body, the foul odor, acne, rashes, and all that could be due to your poor food choices.

And of course, if you eat crap, then you feel like crap.

No other way to go about that.

You’re starting to feel the consequences of your diet to your health.

You feel tired easily, you’re starting to feel and look “your age”, you’ve got bad acne, body odor…

Basically not feeling super great about yourself.

Since all of these things are linked with your current diet, then the solution is clear -

You got to ditch the MSG, preservatives, loads of salt, processed food, high sugar snacks and drinks…

Clean eating is the way to go.

So how do you even eat “clean”?

Here are examples of clean eating challenges to do with friends that you definitely have to try:

  1. Clean-ish Eating 30 Day Challenge
  2. 21 Day Whole Foods Eating Challenge
  3. 60 Day ZERO Processed Food Diet
  4. 7 Day Smoothie Challenge
  5. 30 Day All Fruits and Veggies Diet Challenge
Clean Eating Challenges To Do

To give you some ideas on how to get you going in this kind of challenge, here are some amazing stuff you can try:

http://thekitchenshed.co.uk/clean-eating-30-day-challenge/

https://www.shape.com/healthy-eating/diet-tips/clean-eating-30-day-challenge

http://www.moveloveeat.com/2016/02/16/60-days-clean-eating-challenge/

I suggest you start slow on this one. If you’ve been eating crap all your life, you can cut down some really nasty stuff in your diet first, instead of jumping right in to going all raw for a week straight.

You CAN go ahead doing all raw or all smoothie for a week or something once your body is “cleaner”.

Otherwise, the detox process is just going to feel too heavy for you.

So what you can do is take it easy and do a 7 day whole foods diet, and do that simultaneously with the zero-processed food challenge.

Once you’re pretty much ready and have kind of gotten accustomed to the new diet, you can do it for another set of 7 days, then…

Introduce the raw food diet.

Again, each body is different. You just have to listen to what your body is telling you and how you’re feeling about it.

Detox is nasty, but if you’re not overloaded with stress at work, you’re taking it slowly, then you should be able to go full on your clean eating diet.

I’ve been there, you know.

My ultimate goal 3 years ago was to become 100% vegan.

So I started with cutting down the pork, beef, chicken from my diet.

Became a pescatarian for about a month, ate more veggies and fruits.

Then I decided to also eliminate fish and seafood from my diet, but I was still eating eggs and animal products like milk and butter.

It was a 60-day process before I completely transitioned from being an omni, to being vegetarian, to being a vegan.

The process wasn’t easy. The first 30 days have been tough.

But I think what helped was the mindset I established right from the start and my set of goals.

Also, I took it slowly, was gentle with myself and not doing a 360-degree shift overnight.

That would’ve been crazy challenging if I went too fast.

With the support of your loved ones, if you have family and friends who are on board with clean eating, too, then that makes it easier.

But if you’re flying solo in this challenge, no worries.

Just do it slow, deal with the mind games, and keep your goals clear in your head throughout the entire journey.

You can make it happen!

Easy and Simple Decluttering Challenges To Do

Do you sometimes feel you need to rent another space just so you can live with all your stuff?

Like, you enter your home, and about 70 to 90% of your living space is taken up by your … stuff.

You collect receipts from decades back, super old plastic containers, bottles, Barbie dolls you’ve got when you were 6, 7 years old, bottlecaps, cases of photo albums, seriously retro outfits you last wore at prom back in the 1960s…

You’re a legit packrat and your house can’t lie.

The evidence is all right there.

And the thing is, you know you don’t need those things, but you just don’t know how to get rid of them.

Collecting every single thing has been a strong habit you’ve had since who knows how long, and you just can’t wiggle out of it.

What to do???

First, take a deep breath.

This whole thing can be fixed, you’re not sick in the head, and you CAN eliminate the mess.

Second, watch the Netflix movie Minimalism.

Yeah, that should get you started and kind of put things into perspective as to why you DO NOT need to be collecting every single thing.

Third, here are some helpful challenges to do that you can try to declutter not just your home, or your handbag, or your closet, but ultimately, even your life:

  1. 30 Day Minimalism Challenge
  2. 21 Day Organize Your Home Challenge
  3. 40 Bags of Stuff in 40 Days Challenge
  4. 90 Day Declutter Your Home Challenge
  5. Keep Your Closet Spacious in 14 Days Challenge

Kind of in a daze and not sure how to start?

21 Day Organize Your Home Challenge

These brilliant decluttering challenges have pro tips that break it down into bite-sized pieces for you.

http://holidaysparkle.blogspot.com/2013/09/2-1-d-y-o-r-g-n-i-z-t-i-o-n-c-h-l-l-e-n.html

https://www.whitehouseblackshutters.com/40-bags-in-40-days/

https://theculturetrip.com/north-america/usa/articles/the-30-day-minimalism-challenge/

Baby steps. Don’t go too big or you’ll go nuts and give up completely.

And always remember to stay focused on your goal.

You know your home (and maybe your thoughts) are in a mess because of too much… mess.

So there’s no point keeping things the way they are if the present situation doesn’t work, right?

Take deep breaths, watch Minimalism, read this #1 bestseller book “The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing” by Marie Kondo, and visualize a house and closet and mind that’s spacious, open, and focused only on the basics.

When you’re done with those, get to work..

And keep working as you get closer to your goals.

Art, Self-Expression, and Creativity Challenges To Do

What’s your way of expressing yourself?

Do you love to write poems?

Do you doodle?

Or maybe you’re into embroidery, quilting, pottery, carpentry…

Everyone’s got that creative spirit, but some people don’t tap into it just as much as others do.

I never wrote or read poems as a kid.

I wasn’t even into writing. No diary, no journal, nothing.

But when I entered a period of depression when my mom died, I felt so much stuff in my head that I knew I had to release.

Overwhelming emotions, too much for my brain and heart to handle…

Then I came across this lovely poem by Christina Rossetti called “Remember Me”.

I forgot how I ended up reading that poem, and I really have no recollection of who shared it with me.

But damn, it struck me right to the core.

And then the waterworks came… And kept going…

The poem really got to me, and it opened some serious floodgates.

I got a pen, and a piece of paper, then just scribbled away.

It’s almost like automatic writing, kind of creepy, but really therapeutic.

My thoughts just spilled right out of my head and straight to my paper.

So much anger in the stuff I wrote, some are grim and dark…

But I didn’t care. I just wrote and wrote and wrote. No judgment, but just pure release through writing.

So yeah, maybe for me, it was poetry writing that helped me REALLY expressed myself. Others may be into drawing or handicrafts or dancing.

Whatever it is that floats your boat, DO IT.

If you’re drawn more towards one thing, in my case it was poetry, then just keep at it. Don’t judge your work. You’re not competing for the Nobel Peace Prize Award or the New York Times Bestseller or something.

It’s all about freely expressing yourself for therapy, for sanity, for your own happiness.

And here are some ideas for your art/ self-expression challenges to do today:

  1. 30 Day Photography Challenge
  2. Doodle for 30 Days Challenge
  3. 30 Day Drawing Challenge
  4. Paint a Picture for 21 Days Challenge
  5. 14 Day Make Something Out of a Dollar Store Item Challenge
Paint a Picture for 21 Days Challenge

Some sample challenges to guide you can be found right here:

https://blog.allisonlehman.com/2011/04/30-day-drawing-challenge/

http://southerncolor.blogspot.com/2014/01/dollar-store-challenge-glass-candlestick.html

Since we’re in the topic of self-expression while creating something worthwhile out of it, let me talk about this interesting and quite profitable challenge to do.

It’s the 90 Day Content Marketing Challenge by Miles Beckler.

If you have an online business, whether it’s selling information products, affiliate marketing, writing eBooks, coaching and consultation, or something else, you need constant content on your website where you are selling your stuff.

And at first, it’s a bit of a drag to write content every single day.

But to build a successful online business, procrastination serves no purpose in your life and daily routine at all.

It’s why you need to take up this 90 day challenge, create content consistently day after day, until it becomes a part of your habit and the whole task just flows smoothly in your routine.

Repetition is what you need to form a habit, so you should be committed to doing this task for 90 days straight without fail.

Commit, get started, and keep at it. That’s how you do it right and how you gain success from all your efforts!

Oh, and another thing -

You can totally change up the length of days you want to do the challenge!

The goal is to keep at it, discover your creative spirit, let it out, and have a form of release in a healthy, wholesome, and productive manner.

Get it all out, and most importantly, have fun with what you’re doing. 🙂

My Favorite Smart Financial Planning Challenges To Do

You’re short on cash again?

Man, that must suck a lot…

It ain’t fun when you’re working your ass off to make some money, only to be spent on bills and barely getting anywhere with your savings.

But here’s a thought -

What if I you could challenge yourself to save more money and actually making it happen?

It could be a short-term challenge that runs for a month,

Or heck, why not get it going for one full year!

How about trying out some of these amazing money-saving challenges to do:

  1. Save $5 a day for 12 weeks challenge
  2. 60 Day Fill Up the Jar with $20 Challenge
  3. Give Up Something, Get $10 in Return 52 Day Challenge
  4. 120 Day Save Money for a Cruise Trip Challenge
  5. 52 Week Drop Loose Change a Day Challenge
120 Day Save Money for a Cruise Trip Challenge

May not sound much because we’re talking coins, $5 or $20 at most per day…

But hey, every small amount adds up!

If you’re putting away $5 a day for 12 weeks, that’s going to be $5 x 84 days = $420!

Okay, so it won’t be enough to send your kid to college, but it’s totally something!

A little definitely goes a LOOOONG way.

Healthier Relationship Challenges To Do

Tired of bickering with your spouse?

Maybe it’s not only you who’s sick of yourself flying off the handle when you’re with your partner, but even the neighbors think the daily crashing of plates, slamming of doors are becoming a terrible nuisance…

Plus, a bad relationship takes years off of your life…

So if science is talking, even your neighbors are eavesdropping and gossiping, then this whole fight with the wife or husband has to stop.

It’s time to make love not war. Rekindle the love, the passion, the sex, the laughter, the romance…

And it’s all about becoming a better YOU to become a better partner.

Because remember, you can’t give what you don’t have.

This is why I recommend these effective challenges to do for you, which may just be what your relationship needs:

  1. 30 Day Challenge to Communicate Better with Your Partner
  2. Better Sex in 30 Days Challenge
  3. 30 Day to a Healthy Relationship Challenge
  4. 21 Day Appreciate Your Partner Challenge
  5. 40 Day Challenge to Be An Affectionate Spouse

See, it starts with communicating clearly and nicely with your partner.

If you start with a nagging voice, how do you think your spouse would react?

It’s bound to look ugly, that’s for sure!

30 Day to a Healthy Relationship Challenge

So you have to learn the art of communicating with your partner, and when I say communicate, that means listening and speaking.

Take turns when speaking, not both of you talking at the same time.

Then of course, you have to be more affectionate, romantic, fun - in between the sheets or not.

Sex plays a certain role in any romantic relationship whether you’re married or living together.

Which is why you have to address ALL aspects that affect your relationship, just like what these challenges I have for you:

http://embracingsimpleblog.com/fifteen-30-day-challenge-ideas-will-change-life/

https://www.lifehack.org/304925/must-try-30-day-relationship-challenge-backed-science

http://www.scarymommy.com/marriage-love-your-spouse/

If it’s broken, fix it. Don’t throw it away.

That’s kind of my mentality when it comes to relationships.

I believe if the problem is not elbow-deep, that both parties are willing to try harder, then you just got to give it another chance.

Don’t throw the towel when you haven’t even tried fixing things with your partner.

Sign them up to a 30 day challenge, do it together, and maybe sparks will start to fly again.

It’s worth it, I’m sure.

Start with These Challenges To Do For a Better YOU

You see, challenges aren’t all that negative.

In fact, there’s nothing negative about challenges at all.

When you’re challenged, it kind of flicks that switch in your brain and heart to solve something, to make things better, to get through it.

So instead of running away from challenges, fearing challenges, and doing everything you can to flee from challenges, maybe you just have to face them head on.

Challenges in life make you a better person by tearing down the walls of complacency, pushing yourself to the limits, unveiling a critical thinker, loving, problem solver, creative, compassionate, resourceful person inside of you.

And to grow and live fully, you just got to let these all out.

Challenge life better and be the best version of yourself.

Practice Hatha Yoga For Total Health and Well-Being

Practice Hatha Yoga For Total Health and Well-Being

Practice Hatha Yoga For Total Health and Well-Being

Famous celebrities are doing it, there’s tons of DVDs and YouTube videos created on this topic, and I’m sure some of your friends have attended a class or two.

But what is Hatha Yoga and what can you get from it?

Yoga studios offer different classes with various names such as hot yoga, Vinyasa yoga, Bikram yoga, etc. And they categorize yoga types as beginner-friendly, advanced, or something that’s in-between.

If you’re new to the yoga scene, looking to check out a Yoga challenge, or you have tried other types except Hatha yoga, this post will shed some light on what this type of yoga is all about and what you can expect from it. So the next time you go shopping for yoga class, you’ll know if Hatha is the perfect fit for you or not.

Let’s get down to it.

Hatha Yoga Definition (Don’t Worry, It’s Jargon-Free!)


Okay, first up - what is Hatha yoga?

Since its inception thousands of years ago, the definition hasn’t really changed much or at all.

The two words combined mean two different things. “Ha” means the sun and “Tha” means the moon. So the main purpose of this type of yoga, and I would say, yoga in general, is to balance and unite the body and the mind.

I’m sure you get into one of those situations when you feel a little out of it or your mind is kind of elsewhere, like you’re doing one thing but your brain’s wafting into space, or you’re feeling anxious even when there’s no reason to feel that way.

Call it stress or exhaustion or whatever, but what Hatha yoga does is to balance the energies in your body and mind. The different Hatha yoga asanas performed with rhythmic breathing help you to relax, reconnect with your body, and be more calm. 

When you’re tensed or under stress, you notice that your breath becomes quicker and you lose that slow, gentle, deep and relaxed breathing. The slow breathing combined with the static posture while doing Hatha yoga pacify your body and make you feel more together, calmer, and more focused on where you are and what you’re doing. It also has an energizing effect since your body is getting that nice stretch with each pose you make.

It won’t be stretching the truth if I say that Hatha yoga is like a cross between a getting a massage, meditating, and doing some gentle workouts at the same time. It’s a 3-in-1 activity that’s definitely worth 20 minutes to even an hour of your time each day!

Hatha Yoga Benefits - What’s In It For You?

When you see yoga ads or posters of women advertising yoga outfits, it’s pretty common you see these people looking super relaxed, with a slim figure, and having that beautiful glow on their faces. And you wonder… Is yoga really going to do all of these for me?

Being a Hatha yoga practitioner for years (more than a decade, and counting!), I would say it’s not stereotype stuff. When you do yoga, these things pretty much happen to you. Not instantly but it’s a slow, constant, and long-term effects on your body and mind.

1. Improves your posture

Hatha yoga involves a lot of back, forward and side bends. And these do wonders to your spine since it’s that part of your body that hardly gets any or much exercise. You work out your arms with pushups and bicep curls and all that stuff. Your core muscles get much attention from sit-ups and rows, and you have your leg workouts from doing squats and lunges.

But what about your spine???

And it’s your spine that basically holds you in an upright position. It definitely needs to get as much attention as the other parts of your body.

This is why Hatha yoga is great for improving your posture and toning your spine. There’s a Hatha yoga sequence that works your spine including the cobra pose, bow pose, and spine twist, to name a few (more on these in a minute).

So the more often you perform these poses, the more chances you won’t develop bad posture - hunched shoulders and an abnormal curve on your spine. If you spend so much time on your desk or you’re doing office work for long hours, Hatha yoga is perfect for you since being in a seated position for an extended period isn’t healthy at all for your spine and your posture.

2. Releases the tension in your body.

Feeling a little achy here and there?

If you’ve got no time to get a massage, a few Hatha yoga poses can totally help eliminate the tension on your shoulders, legs, neck, and back. The slow, gentle, and flowing movements in the different poses in Hatha can loosen the stiffness and strain in areas you’re working on.

What’s even amazing is that you don’t necessarily need to use a mat to do some of these tension-relieving poses. You’re at work and you feel some tightness around your shoulders and neck? A neck rotation and handclasp behind your back should release stiffness and minor aches in minutes.

There are even poses you can do while standing or sitting in your office chair - no need for your yoga pants and mat!

3. Calms your mind.

Just spend half an hour in rush hour traffic each day, and I’m sure you’ll go nuts.

You’ll start to feel anxious, maybe get a headache or migraine, and feel out of it.

Same thing when you’re in bed and can’t sleep. Your mind is on overdrive and it’s not slowing down enough for you to catch a wink.

But before you go reach for that pill to make you sleep or make you less jittery, do Hatha yoga to calm and restore peace of mind. There are Hatha yoga poses and breathing exercises that help relieve anxiety, promote good sleep, reduce brain fog, and keep you more focused, calm, and relaxed.

No need to head out for a massage or to pop a pill in your mouth. Just a few poses, deep breathing, and you’ll feel a little blissed out… Naturally and effortlessly.

4. Anti-ages you.

Have you heard of yoga for the face???

Yep, it’s one of those poses in Hatha yoga poses that can help tone your face, reduce wrinkles, and slows down the sagging of your skin. It works almost like a face bra - except there’s no weird contraption on your face!!!

We all know stress is the number one cause of aging.

When you’re stressed, your posture gets all messed up, your mind gets all crazy and makes you lose sleep, your face does not look glowing and youthful at all… And stress makes you eat and drink crap.

But when you are relaxed, which is one of the many Hatha yoga benefits, it ultimately helps anti-age you.

You smile more, sleep better, wake feeling refreshed, and your spine gets plenty of exercise and remains toned - instant rejuvenation without going under the knife or being a pill popper!

And yep, there are Hatha yoga poses that stretch the facial muscles and give you a nice facelift without needles.

Bonus benefit - Hatha yoga keeps you flexible, so you don’t feel so stiff all the time. Hello, youthful, vibrant, agile You!

Hatha Yoga Asanas Great for All Levels

Hatha Yoga Asanas Great for All Levels

Is Hatha yoga for beginners???

I’m sure you’re eager to know after learning more about the awesome benefits Hatha yoga does to you and that it’s easy and convenient to do (well, some of the Hatha yoga poses, at least) whether you’re at the office, at the airport, or you don’t have a mat handy.

And yes, there are many poses and a Hatha yoga sequence that’s totally beginner-friendly. You don’t even need to memorize these names if they sound too complicated for you!

Here are some of the different asanas or poses that are perfect for beginners… And variations of these are great for the more advanced and experienced Hatha yoga practitioners.

1. Cobra Pose/ Bhujangasana

It’s a back-bending pose where you lay on your tummy and lift your upper body up by pushing your hands against the floor. What it does is it stretches the muscles in your abdominals, shoulders and neck while toning your buttocks and abdomen because of the squeezing you make in these areas as you push your body up.

2. Sitting Forward Bend/ Paschimottanasana

I recommend that you do this pose once you have performed the other ones when your body kind of gets warmed and more stretched, so to speak. You sit on the floor with your legs extended forward, then you bend and reach your toes with your fingers. It gives you a nice stretch in your hamstrings and thighs and relieves stress in these areas.

3. Half Spinal Twist/ Ardha Matsyendrasana

A soothing and relaxing pose, it’s a seated twist pose that helps improve your spine’s flexibility while toning your abdominal organs. It also has a relaxing benefit to your mind since the gentle spine twist removes any blockage of energy and tension in your nervous system. Finding it hard to sleep or feeling tensed in your back? The half spinal twist is perfect for you.

4. Triangle Pose/ Trikonasana

If you need a quick stress-relieving Hatha yoga pose for your legs, this one is a great choice for you. You basically stand with your feet apart by and legs stretched to the side. Then you windmill your arm and touch your right calf with your right hand while your left hand is pointed up - your gaze on your left hand. Then you do it to the other side. This is an excellent pose for maintaining physical balance, reducing stress, toning the legs, and improving clarity of the mind and focus.

More Advanced Poses

I call these next poses a little bit more advanced in terms of difficulty but you should be able to work up into doing this steps sooner as your body becomes more open and your flexibility has improved over time.

5. Headstand/ Sirsasana

This is pretty much the common idea people get of a yoga practitioner - upside down position. It may seem intimidating, and it does require some practice to become more confident with getting into this position. But once you are able to do a headstand, the benefits are immense… No wonder it’s the king of asanas! The upside down position improves circulation and increase the blood flow into your hair, scalp, and face while giving you a gentle face lift. It’s also a great pose for reducing stress, anxiety and depression, making you feel lighter.

6. Shoulder Stand/ Sarvangasana

From the king of asanas, let’s go to the queen of asanas - the shoulder stand. It offers numerous benefits to various organs of your body and is known to help relieve asthma, sinusitis, stress, slow metabolism, menopause symptoms, infertility, and depression. This is also one of the best Hatha yoga asanas for weight control, which is perfect if you’re trying to stay in shape or feel concerned about your figure.

7. Fish Pose/ Matsyasana

After doing the shoulder stand, it is advisable that you follow it with a fish pose. After contracting the muscles around the throat, you loosen them and kind of open them up with the fish pose. It’s a back bending pose that helps open up your throat, chest, and abdomen. When you’re constipated, you want to keep your spine and neck flexible, and you wish to relieve menstrual pain, this is a good pose to do.

8. Plough Pose/ Halasana

It’s the pose you do before you get into a full shoulder stand where your legs are stretched back to touch the floor where your head is (lying down). It enhances your flexibility, strengthens your back muscles, and stimulates your reproductive organs and thyroid glands. Yoga experts also claim its benefits for weight loss and weight management.

9. Bow Pose/ Dhanurasana

It’s a pose that helps stretch your back muscles by lying on your tummy and pushing your upper and lower body up and grabbing your ankles with your hands (like a bow). It’s a little tough for beginners but once you have achieved flexibility, it’s a great Hatha yoga pose to tone your arms and legs, strengthen your abdominal muscles and back, and improve your posture.

10. Locust Pose/ Shalabhasana

Another tough-looking pose that gives your back a nice full stretch while keeping it flexible and strong. Imagine yourself as a locust, with your tummy flat on the ground and your legs lifted up. Yes, that’s a lot of leg muscle work to get your legs up as high as you can off the ground! But keep practicing, and this pose is great for enhancing circulation and stimulating your internal organs.

11. Peacock Pose/ Mayurasana

This one and the next pose after this are both balancing pose involving your arms. This pose helps in detoxifying your body and strengthening your core muscles and arms for that push power! It is also known to improve digestion and relieving constipation.

12. Crow Pose/ Kakasana

You’ll have strong upper arms and core once you have perfected this pose. You basically lift your butt off the ground (and your upper and lower body) by using arm power. It’s great for improving your posture and strengthening your upper body altogether.

So there you have the 12 basic Hatha yoga asanas and the Hatha yoga sequence. The other poses in addition to these are just extras but the basics are ultimately these ones and always typical in every Hatha yoga class.

A Hatha Yoga Sequence a Day Keeps the Doctor Away!

Hatha yoga is indeed rich in so many benefits not just for the body but also for the mind. This is why it’s a holistic way to improve health - physical, mental, emotional, and spiritual.

The poses may seem intimidating and the postures may seem a little complex but once you get the hang of it as you practice each day, it will get easier and more effortless for you.

But just be sure to consult your doctor before you engage in any yoga class or session to make sure everything is okay on your end. Several Hatha yoga poses are gentle and great for beginners but it is best to stay on the safe side and know your capacity and readiness to do the more complex poses to avoid injury along the way.

So get your yoga on and see you on the mat soon!

​43 Weight Loss Challenges – The Internet’s Ultimate List

43 weight loss challenges the internets ultimate list

43 Weight Loss Challenges - The Internet’s Ultimate List

Been wanting to lose weight but hardly seeing results?

It’s time to do a weight loss challenge!

By challenging yourself, committing to a 30 days challenge weight loss plan, or maybe even a 4, 6, 8 week weight loss challenge, you’ll be amazed with the benefits you can get!

It’s the everyday participation and dedication to doing the weight loss challenge that matters, and it’s the consistency in taking on your one month weight loss challenge (or however long you want it to last) that gives you stunning results.

So don’t even think about it.

Don’t overanalyze things.

Just get yourself to start a fat loss challenge and commit to it 100%.

Check out our weight loss challenge ideas below, pick one and get started right away.

If you won’t do the weight loss challenge, you can’t expect to get something amazing out of it.

And one more thing - don’t be disappointed if the results come too slow.

A 1 week weight loss challenge is unlikely to produce life-changing results, not even a 21 day challenge weight loss program.

But keep doing the best weight loss challenge plan that works for you, and it’s impossible not to experience awesome improvements in your health - body, mind, and spirit.

weight loss challenge rules

Weight Loss Challenge Rules

How much weight do you wish to lose? And how much time are you willing to put towards losing weight? There are certain rules that apply when you want to lose weight safely and effectively.

1. Prepare yourself mentally before doing a weight loss challenge.

It’s your attitude that will fuel your success from a weight loss challenge.

Perhaps you may bombard yourself with dozens or even hundreds of weight loss challenge ideas, but the only motivation that you need comes from within.

You have to condition your mind, get it to accept completely why you’re even doing this challenge, and prepare for some hiccups along the way.

There may be days when you may not feel as motivated or as inspired as you were on other days.

And when you’re not seeing results, you may be tempted to stop and scrap the weight loss challenge attempts you’ve been making.

“Before you take on a challenge, you have to be mentally prepared by being aware of potential problems, how to address these, and being clear with your reasons for doing a weight loss challenge.”

Once everything is clear and certain in your mind as to why you are starting a challenge, you will be more prepared to do it.

In case difficulties arise, you can always go back to your purpose, look at the big picture, then keep going.

2. An effective weight loss challenge includes a combination of the right diet and exercise.

No amount of crash dieting and fad diets can ever help you lose weight.

Do these things, and you could be headed toward a disaster.

And a potential trip to the emergency room.

Never adopt a diet that you are not completely knowledgeable about, or something that literally starves you to death.

Sure, you want to lose weight, but don’t kill yourself doing it!

You still need to feed your body, but the idea is in the right amounts.

Be aware of your calorie expenditures and match this with your calorie intake.

By doing so, you’re not eating more than you’re burning or not taking in less calories than what you need in a day.

Calorie intake and usage are important areas to look into when doing a weight loss challenge and experiencing results without harming your health.

3. Results come slowly, but steadily in the best weight loss challenge.

There’s no fast route towards losing weight.

This is something that takes time, the same way your excess weight built up over time.

But also remember that the older you are, the slower your metabolism gets.

So you can’t expect to see results like when you were younger with a super efficient calorie-burning body.

“The good thing about a slow result from a weight loss challenge is it spares your body from being in a state of shock. You’re gently easing in towards losing weight instead of getting all crazy about it to the point of destroying your health.”

Slow and steady wins the race… Same rule applies when you’re losing weight.

4. Surround yourself with a supportive group as you do your weight loss challenge.

When things start to get tough, all you need is a little energy and morale boost from friends.

Get yourself a supportive group of people who can keep you inspired, motivated, and committed to completing your weight loss challenge.

If you need some support as you take on the challenge, just let us know, and we’ll be more than eager to help you out in any way that we can!

weight loss challenges list

Weight Loss Challenge List 

Now that we’ve gotten the rules laid down, it’s time to start shaping up and losing weight!

Go straight to your preferred weight loss challenge or browse all of these weight loss challenge ideas that can help you have the BEST days of your life very soon!

30 day diet challenge

30 Day Diet Challenge 

A shift in your diet is a good start when you want to lose weight. Here are examples of a 30 day diet challenge weight loss program that you can try. A diet challenge to lose weight can surely make a difference in your life and energy level, so try one today! 

Diet Challenge to Lose Weight

When it comes to losing weight, you need to actively change up your diet to make it fit a healthier lifestyle. Click on a diet challenge to lose weight below and give it a try today to see results.

1. 14 Days Weight Loss Challenge To Lose Up To 14 Pounds

Don’t know which foods to avoid and which ones to eat, so you can lose weight? Check out this list that you can use for your diet challenge to lose weight and start cleaning up the pantry if need be!

2. Breaking Up With Unhealthy Eating Habits – 5 Week Weight Loss Clean Eating Challenge!

If you want results from your diet challenge to lose weight, then you need to start eating better - and clean! Here are some weight loss challenge ideas you should digest and apply ASAP!

3. The Leptin Diet Weight Loss Challenge #1 – Overview and Basic Needs

What should you eat more of and less of to help you lose weight safely? This post is worth reading and may even guide you in that diet challenge to lose weight you’re planning to do.

4. Lose Up to 10 Pounds in 30 Days with the 4-Step Weight Loss Challenge

A diet challenge to lose weight isn’t as complicated as you think. In fact, just do these 4 steps and you’re golden!

5. 21-Day Diet Challenge if You Weigh 200 lbs or More

Time to fix that diet and make it work for your weight loss goals! These weight loss challenge ideas are totally eye-opening and bound to give you the results you want.

30 Day Weight loss Challenge Meal Plan

Having a hard time planning out your meals for your weight loss challenge? A 30-day weightloss challenge meal plan can definitely be a huge help for you - and we’ve got smart examples for you below.

1. Day 11 Meal Plan – Weight Loss Challenge Recipes for Weight Watchers

Plan your meals right to get a noticeable improvement you want for your body. This sample menu definitely works great for a 30-day weightloss challenge meal plan that gives amazing results.

2. Low Carb Keto Meal Prep 30 Lbs Weight Loss Challenge

Megan Fox, Halle Berry, Adriana Lima… These women swear by the pure awesomeness of the keto diet in helping them lose or maintain their ideal weight. Try this 30-day weightloss challenge meal plan and join the list of sexy and slim women.

3. 14-Day Clean-Eating Meal Plan: 1,200 Calories

Start with 14 days, but continue up to the 30th day… Or even more! This clean eating meal plan will change your life, health, and body all for the better!

4. Joy Bauer's budget-friendly grocery list and meal plan to help you lose 10 pounds

A list and a plan are what you need for an effective weight loss challenge. Take a look at this 30-day weightloss challenge meal plan and grocery list to help you start and do things the right way.

30 day fitness challenge weight loss

30 Day Fitness Challenge Weight Loss

Get fit, trim, and healthy with a 30-day fitness challenge weight loss plan. Below is a combination of gym workouts and yoga poses that can help you burn and shed extra fat in your body more effectively. 

30 Day Workout Challenge To Lose Weight

1. Weight Loss Workouts | The Ultimate 30 Day Sit Up Challenge!

If you want to lose weight, you gotta work hard for it! This 30-day workout challenge to lose weight helps you get sexy abs you’ve always dreamed of.

2. Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

Yoga CAN help you lose weight. Watch this video that definitely deserves a spot in your weight loss challenge ideas and set of workouts to help you drop those stinkin’ pounds.

3. 4 Summer Challenges to Kick-Start Weight Loss

Just 4 types of workouts for your 30-day fitness challenge weight loss plan? Sounds pretty good, yeah? The simpler, the easier it gets, and the details are all in this awesome blog post.

4. Lose Weight This Month with Our 30-Day Slim-Down Challenge

Are you going to be the biggest loser this month? Try this 30 day workout challenge to lose weight and feel the burn (and see your extra pounds shrink away!).

5. 7-Day Weight Loss Workout Challenge for Beginners

Complete noobs in a weight loss challenge will find this guide super helpful to get them started and witness positive changes in their body and health.

​New Year’s Weight ​Loss Challenge

Holidays can be hard on your body as you get your appetite super worked up, it just ruined your health and figure! But with the best New Year’s weight loss challenge to try, you can go back to your normal body shape - maybe even much better!

1. Weight-Loss Solutions for the New Year

Start the year right with this New Year’s weight loss challenge plan. You can even do this any day but be sure to do it for 30 days straight or longer to get maximum results.

2. 50 Recipes for Your New Year’s Weight-Loss Resolution

Looking to greet the New Year with a slimmer, healthier new bod? Check out these recipes to get you super fired up for an epic New Year’s weight loss resolution.

3. 10 Steps to Succeed at Your New Year’s Resolution to Lose Weight

new years weight loss challenge

Don’t overcomplicate things. Just stick to these 10 basic steps for a rocking New Year’s weight loss challenge with these weight loss challenge ideas you just have to try.

4. The New Year, New Leaf Weight Loss Challenge

If last year’s weight loss challenge ideas were a flop, then it’s time to change things up with this supercharged, fail-proof New Year’s weight loss challenge tips that bring visible, long-term results.

group weight loss challenge

Group Weight Loss Challenge

Wanna try doing a weight loss challenge with a group of people?

“Doing a weight loss challenge with a group is certainly more fun and makes things easier. Not only can you compare notes and witness changes together, but you even get an instant support group!”

Here are excellent weight loss challenges to do with your office mates and your partner.

Office Weight Loss Challenge

A workplace weight loss challenge can get everyone healthier and slimmer and more motivated to keep shedding because of the support they get from one another! Try a work weight loss challenge today and choose from the following weight loss challenge ideas that appeal to you.

1. How to Create an Office Weight Loss Challenge

The more, the merrier, right? Try these weight loss challenge ideas with your office mates, so you all can be healthier, sexier, and more brimming with energy together!

2. The Best Office Workplace Weight Loss Challenge Ideas

There’s no shortcut to losing weight, but these weight loss challenge ideas are sure to lead to stunning results that you and your office mates will love!

3. 5 Ideas for a Workplace Weight Loss Challenge

Start anytime with these weight loss challenge ideas that you can do with your office mates.

4. 12 Ways to Do a Fitness Challenge in Your Company

A fit and healthy office team leads to better productivity overall! If this sounds great to you, try these awesome fitness challenges in the office sooner than later!

5. Office Weight Loss Challenge Ideas – Lose Weight at Work

An office team that loses weight together, gets healthier and better-looking together! Let this be your mantra as you start an office weight loss challenge today.

Weight Loss Challenge to Do For Couples

When you’ve got a supportive partner who wants to do a weight loss challenge with you, that makes things much easier! Support your sweetheart and get slimmer together by doing one of these weight loss challenges today.

1. Couples Weight Loss Challenge

Try these tips to lose weight with your partner that will not only strengthen your bond but help you stay together longer!

2. Couples Fitness Challenge

Do you feel you and your partner can be better than how you are right now, physically? Then try these weight loss challenges to do for couples that will get you looking and feeling great all over.

3. Couples' Weight Loss Challenge: Meal Plan

No competition here, but just pure supportive and positive environment for you and your partner to get slimmer, healthier, and happier together.

4. Weight Loss Programs You Can Do With Your Boy

If you and your man have been wanting to shrink down but to no avail, maybe doing it together can help. Check out these weight loss challenge ideas that to get you going.

5. The ultimate his ‘n’ hers diet plan - easy but effective shape-up plan made for two

Two is better than one - and this goes for slimming down, too! Take a look at this weight loss challenge diet plan for you and your man.

30 Day Weight ​Loss Challenge Plan 

A smart game plan is what you need to achieve results from a 30-day weightloss challenge. This is why to help you get started, committed, and inspired, I have for you surefire tips and pieces of advice that can guide you along the way.

​1. 7-day weight-loss challenge

Ready to melt that stubborn fat? Here’s a great guide for your weightloss challenge plan that you can extend up to 30 days… Or just keep going!

2. 11 Solutions for Your Common Weight Loss Challenges

It’s not that your 30 day weightloss challenge plan isn’t working. You’re just not doing it right. These solutions should help you knock out that goal of losing weight more efficiently.

3. 90-Day Weight Loss Challenge To A New You

30 day weight loss challenge plan

Check out these practical tips you can use to get visible results from your 30 day weightloss challenge plan - and yep, do it for 90 days, too, if you’re still all fired up to keep losing!

4. Natalie Nunn Dishes On New Bad Girls, Kim Richards, And The 90 Day Weight Loss Challenge

In need of weight loss challenge ideas that can help you safely and effectively flatten out those muffin tops? Be inspired by this story, apply it to your 30-day weightloss challenge plan, and start moving today.

5. 3 Days Weight Loss Challenge | Drink for Weight Loss & Get Slim

A great 30-day weightloss challenge plan to try, these smart tips can give you long-term results if you do it for more than 3 days. Try it and feel the difference!

6. The TRUTH Behind The 30 Day Water Challenge For Weight Loss

Drink more water to lose weight? Is this really possible or just one of those crazy weight loss challenge ideas that never work? Read this post and learn a thing or two about what water does to those extra pounds.

7. 9 Weight Loss Challenges That Are Totally Doable

These weight loss challenge ideas offer holistic tips on how to lose weight with a combination of the right diet, lifestyle, and workout. Know what these are by checking out this great post.

8. The Skinny on Weight Loss Challenges and What you REALLY Should be Looking for!

Get the skinny on how to be skinny for great results you’ve always wanted. Here are brilliant weight loss challenge ideas you just gotta use to shed those pounds one by one.

9. 30 Days Weight Loss Challenge

Losing weight in 30 days isn’t as tough as you think it would be. I really like these comprehensive weight loss challenge ideas that must be a part of your game plan.



a weight loss challenge that lasts

A Weight Loss Challenge That Lasts 

It’s easy to have that desire to lose weight, be healthy, get a sexy body, experience a higher level of energy.

But the real test is in taking on a weight loss challenge, committing to it, and completing it.

If you want to witness optimum results from a diet challenge or a fitness challenge, then you need to take the right steps from the start.

Get these steps all nailed down, do the best you can in following these, and success will soon be yours.

It may not be something you can accomplish or witness in a day…

But a successful weight loss challenge involves a steady improvement day after day after day.

So don’t just daydream about it.

Your daydreams won’t make you shed pounds.

Start a weight loss challenge today, do your best in completing it, and awesome results will soon be yours!

How to Start Overcoming Anxiety

How to Start Overcoming Anxiety

If you had told me five years ago that I would be sharing my thoughts with the world as a writer, I would have scoffed at you. Suggesting every reason as to why that wasn’t something I could do and at the end of that self-loathing statement, I would express my wish for it, saying if I could get past my anxiety then maybe one day…  I was in a valley with no bridge between the cliff sides.

My  anxiety had gotten so bad that I had lost hope that I would ever be free. I know when the fear finally grabbed me with its jaws and slammed me on the ground. I remember when pain threw me in the air, opened up its throat and swallowed me whole. I’m aware of what kept me back every time I started finding the courage to break free.

I stayed in the belly of the monster for long enough to know that I needed to either cut it open and escape or be digested and die. The symptoms of an anxiety disorder can be crippling. I still fight with the reality of the events that took me into the depths of the darkness, because that presence still lingers in my life. It just doesn’t have the same power over me that it once did.

I understand the struggle and isolation of social anxiety and to reflect on it is like remembering a night where you drank too much of something and have decided never to touch that particular alcoholic beverage ever again. My body reacts to that place of shadows and despair.  

No one wants to journey through those depths, but there you are, desperate within the silence, praying to come alive.

Not only are you thinking of everything that makes you inadequate but you also demand a reason from yourself. What happened? What is wrong with me? Blame, guilt, shame, tightening the imprisonment that is your mind.  

Lost Identity to an Anxiety Disorder

You start to identify yourself with your fear and anxiety. You initially find freedom in the label, because with labels there’s hope for a treatment, right? With this tragedy of the mind, it can lead you to be too afraid even to go and seek the help that you need so badly need.

Treatments for Anxiety Disorders

Through a multitude of online tests, reading articles and books or visiting with the doctor you are identified as having social anxiety, and it’s something that you now must manage. But you don’t manage something like that. You find ways to avoid your triggers which slowly becomes everything.

If you can catch your anxiety before it becomes that crippling, then what? Medications that mask the neurons firing off in your brain, giving you side effects like nightmares or suicidal thoughts? Or do you go through cognitive therapy where you have to force yourself to be in situations that set off your fight or flight system so badly you feel you’ve been hit by a truck afterward or worst, you start to become numb?

People mistake feeling better when they push their anxiety past their threshold of withstanding. You’re glad that it’s over, your proud of how strong you witness yourself being. However you don’t go back for more because the anxiety has gone away, you go back because you recognize what you can handle.

Moments of you being yourself are freeing, being yourself involves loving yourself. It’s what your soul has been begging for you to be. But it’s short lived when you go home and once again began to analyze everything you’ve said.

The thoughts don’t go away from your exposure; the relief comes from the way you change the tape in your head. When you succeed by sitting through an uncomfortable situation, past the point of your threshold, you congratulate yourself. You acknowledge your accomplishment.

This new self-talk is really at the core of escaping the belly of the monster. We continue to put ourselves through situations where everything in our being is screaming for us to stop and end up coming out that much more apathetic, but still, anxiety-ridden people.

This method especially without building up your confidence and tearing down the internal lies, is so against your spirit yet we continue to ignore what our soul is trying to tell us. Deciding that the best way to conform back into the world is through more self-punishment.

That’s why so many people give up and fall back into their patterns. Because the fear never goes away because it’s lies within your mind. You’re showing your physical body that there’s nothing to fear, but you haven’t proven anything to your soul. The only thing you’re proving is that you can endure hurting yourself.

So when you do take steps backward, it becomes even more hopeless because you’ve already put yourself through copious amounts of torture to be “normal.”  You don’t want to experience that again, so maybe people choose not to, and they are disintegrated inside the belly of the monster.

If that type of therapy worked so well, then it would heal the root cause of your social anxiety. If it were a good solution, when you took steps back, you’d be optimistic, willing and hopeful to turn around and continue towards the path forward.

Anxiety Help Don’t be a Bully

You’re not alone even though you probably feel more alone than you ever have in your life. If you’re reading this, you still have that fire within you, that willingness to fight. That’s worth something. It’s worth a lot actually.

Let me ask you, and answer to yourself honestly; what type of thoughts do you have towards yourself? What kind of words do you hear about you from other people? Do you believe them? Do you believe yourself when you tell yourself again and again throughout the day that you’re not good enough? I want to help you help yourself by changing the tape.

I wish I would have known what I know now sooner, but I can’t change the past or the future, all we have is now. If you’re willing to keep holding out for hope then recognize that. There’s a part of you that knows how screwed up it is for you to allow anyone to smother you out.

More than anyone, you can’t be that person to yourself either. I bet you would stand up in outrage to a bully picking on someone and mentally abusing them. I want to teach you how to stop being a bully to yourself.

Every time you look in the mirror and say ew, and point out everything you don’t like about yourself, you create more mental anxiety. Every time you question every little thing you say to someone and relentlessly criticize yourself you are being a bully and cause yourself more anxiety.

You would never be friends with someone who spoke about you the way that you talk about yourself. It’s not nonsense to be kind to yourself; it’s necessary for the survival of your spirit. Your well being depends on it. Think about that for a second. The more lines you cross with yourself without putting a stop to it, the more harm you’ll end up doing because who’s to stop you?

A Deeper Understanding of Anxiety

The word anxiety comes from the Greek word “dipsuchos” which means to be double-minded, wavering, two souls or two bodies, doubting and can be summed up with the power phrase, spiritual schizophrenic.

Social anxiety comes from a place of double-mindedness plus fear and shame.

Each of us has a different background, heck you could’ve even had a decent childhood but been “too much” or “not enough” by society’s standards. Whatever the case may be, you’re at war with yourself. I don’t believe that this war is all bad. It is better to be in a place of battle to fight for the highest good of yourself than asleep.

However the low vibrating thoughts of fear and doubt and depression are clashing with who you really are; thus you feel it physically, in a big way.

Your Thoughts Can Cause Your Anxiety

The thoughts you have after “I am,” are incredibly powerful, for good or for bad. To put it in its simplest form, your either listening to the bad thoughts, or the good ones.

So how can you tell? If you think a thought that’s in opposition to the truth, your body will react.

You will feel fear, anger, hate, disgust, confusion and the like. When you are thinking thoughts that are in the true alignment of God, you feel light, free, and great warmth in your chest.

So even if you never read a book or weren’t taught anything at all, you still have within you a compass that guides you to the truth. The issue is that most of us are taught many things that are not of the truth of who you are or we adapt to suppress the feelings that our spirit is trying to express.

You have to practice saying things in opposition to your negative thoughts. This isn’t arrogance or an unwillingness to be a better person to other people; this technique acknowledges the truth of who you really are.

Note that the longer you’ve been in this place, the longer it will take for your mind to be renewed but you can achieve freedom. It starts with little steps every day.

I remember when I first started on my journey to break free from crippling anxiety and fear a few years ago. Some days I would forget to give myself positive self-talk. As soon as I remembered how important it was, I would continue. If you’ve had these thoughts for long enough, they become a habit. Your brain rewires itself to light up areas most used and follow pathways most traveled.

It just depends on the patterns your mind has created and how deeply etched in they are. So give yourself grace and patience. , and it will become manifest for you if you keep the faith and don’t give up.

Remember, chains are being broken and who knows how many chains you’ve got wrapped around you. It’s a process; the most important thing is to keep moving forward.

A New Way of Thinking to Ease Anxiety

  1. When you look in the mirror, say something nice to yourself. If you can’t seem to look at your reflection without insulting yourself, then stop looking in the mirror. Look at your legs, look at your feet, look at your skin, look at a spot on your arm and tell yourself, “I love you.”
  2. Find something to appreciate about having a body in the first place. If you aren’t sure, think about what it’d be like without arms and legs or eyes or ears and then turn that around and appreciate it. “I’m so glad I have hands.”
  3. When you wake up in the morning, find something to be glad for. I was so bitter that when I started all I could say was, “meh, I have a ceiling there above me.” But hey, that was enough to get the ball rolling!

You may not be where I was but if you are, here’s some things you can say to step into appreciation:

  • I like my bed sheets.
  • Oh look, another day
  • I’m glad I woke up in a bed
  • I woke up

That’s literally how I started. I don’t want to say I’m grateful that I woke up in a bed because I want to help you get to a point where it really doesn’t matter if you wake up on a bed or on the ground, you woke up! This is about changing the tape. Again, depending on where you are will depend on what things you will find to be grateful for. Like I said, I was incredibly bitter and absolutely hated “being stuck” in my life.

Looking back now I was absolutely blind, my life was actually pretty awesome! But we can so easily let that stuff pass up by if we aren’t giving it attention.

Over time I promise this will become easier for you, just keep finding things, even if you think they’re stupid at first, keep finding things. Keep giving yourself compliments, keep telling yourself that you can!

Motivate yourself and change the way you think of yourself by saying these phrases:

  1. I am really good at that!
  2. I am really good at this!
  3. I am learning this and will get better!
  4. I am practicing and will get stronger!
  5. I may not be perfect at this now, but I keep getting better all the time!

Anything else you can say that’s in opposition to the thoughts you currently have that are destroying you. Being a bully to yourself only creates more pain and anxiety, that pattern has to be tackled first.

Years later, I still fall back into old wavelengths (thought patterns), but that’s fine, when you realize you’re doing it again, just pick yourself back up. I’ve had self hate since I was a child, so that’s a lot of very deep flesh patterns.  

Sometimes I don’t know what I’m even anxious about, as if my body is just reacting like clockwork. That’s where prayer and meditation comes in handy, not just for anxiety but for every day stress.

Pray and Meditate to Quiet a Mind Swimming in Anxiety

The value of being able to quiet your mind and spirit is beyond anything you can gain on earth. “Be still, and know that I am God.”

Practicing meditation was what really helped to propel me in a positive direction because at the time, I couldn’t quiet my mind. If your mind is buzzing, that’s one thing, but if it’s buzzing with negative thoughts, that’s down right dangerous and destructive.

There is unspeakable power in prayer.  Go to a quiet place where you have privacy and pray. When I later came to prayer, that became a new powerful force in my life.

If you don’t know what is causing you anxiety, ask. Ask for you to gain awareness over it, or however you feel comfortable asking. It will be revealed to your heart, if you become quiet and listen.

You can also do these exercises to focus on gratitude or the truth of who you are as I talked about earlier.

Set Boundaries For People Who Encourage Negative Self Talk

Boundaries are a major player in having social anxiety. So many of you feel obligated to other people because you were leaned on too much as children. You became slaves to humans even though it was packaged pretty as selflessness and honorable.

There is a line, and if you experience terrible social anxiety it is incredibly likely that your line was crossed again and again. You may have even known how wrong it was or known when that particular person was being “crazy”. Projecting their insecurities and needs on you.

Maybe your spirit felt this and you “rebelled” and was then punished for trying to get away from it. Whatever your story is, you don’t have to be bound to other people anymore. There’s a big difference between love and codependency.

How can you tell the difference? Love is genuine, the yoke is light and the so is the burden. Codependency however makes you feel ashamed and guilty if you don’t oblige the other person. You are trained and conditioned to serve others through a place of fear, not love.

You have to learn how to set boundaries with people and at the same time, combat the lies that you’re horrible, selfish, a bad child or spouse or friend. You are standing up for you for the first time. Not in a combative way, but in a way that says to your soul, I love you.

I’ve seen so many people in families who excuse cruel behavior saying it’s all in good fun. The words we say to each other, especially to children matter. If you visit a family member and they always have something to say that makes fun of you or hurts your feelings and they know it bothers you, then you’re completely justified in not partaking.

This isn’t you being a sissy just because you’ve decided stuffing it down and blocking it out isn’t creating a healthy mind for you. Now I will say that once you break away from those words and no longer believe any of it, it won’t matter to you and that person will stop anyway.

If you don’t feed the beast, they starve and move on. But until your in that place, it’s best to set your boundaries.

You’re someone who feels deeply. You can probably feel other people when they walk into a room, when someone is upset and get worn out by spending a lot of time with negative people.

That’s why it’s so important for you to set boundaries. As you practice changing the tape, taking time to be still, you will gain more confidence and your boundaries won’t be based on self preservation but rather on love. Over time you will gain confidence in your ability to set boundaries through love and you will become freer and freer.

I’ll be writing another article on Boundaries since this is another complex topic.

Change What comes into Your Ears

I wanted to talk a little bit more about sound. I recently got ahold of noise cancelling headphones… oh, my, gosh, they are amazing!

Not only do they block out the sounds of buzzing electricity, the furnace and other random noises, they make music sound even better. When outside noise becomes too much for me, I slip them on and enjoy the silence.

With all the different types of stimulation we’re exposed to, it’s not hard for our senses to get burned out. Especially if you are more spirit than body. Maybe you never considered that you are. 🙂

It’s also wise to monitor the type of music you listen to as well, especially the lyrics themselves. They are words that are entering into your mind and lyrics do have an affect on us.  

Join an Anxiety Group Online

Probably about three years ago I joined a facebook group for people with social anxiety. I only connected with one person, but being able to talk to him made such a huge difference in my life. I will never forget Rozan. This friendly guy from Nepal who wanted to overcome his social anxiety so that he could become a doctor and help people in his country.

We talked a lot about our struggles, our families, our dreams to help people. I wasn’t great about keeping in touch with him, but it made such a huge difference in my life to know I wasn’t alone.

Before that group, I was utterly alone. I was too much of a mess to put it on anyone else, and my double-mindedness was so intense that anyone I had to talk to I just stressed out. Getting better isn’t about venting necessarily, although I do recommend some creating or journaling.

It’s about the thoughts themselves. Complaining to people won’t solve your problems if you’re someone who suffers from terrible anxiety. It just releases the energy pint up inside of you.

I would see read his messages and hear where he was in his moment and would encourage him. To help him fight the battle in his mind. He would do the same for me. Having someone to encourage took the focus off of myself. I wasn’t yet in a place where I could go volunteer somewhere, but at least online, I could feel good about making a difference in someone’s life.

We both hated our social anxiety. We used our words of grace and encouragement to cut it down with our swords of truth. I became motivated to handle the lying voices in my head so that I could give my friend hope.

You can start off as a fly on the wall, but to encourage others is a powerful. It reminds us that we’re in this together and more than just our cardinal selves.

You’re More Than You’re Anxiety

I’ve had anxiety that made me want to curl into a ball at the thought of sharing my thoughts with you.

If you’ve read this far, it’s because you want to. Otherwise you would have clicked off immediately, and I’m so grateful that you’re here. My desire to help you change the course of your life is 100% genuine. I don’t want anyone to suffer alone, it’s just so freaking painful.

But I couldn’t share yet. I had all of these negatives thoughts that felt like they had enough truth to actually kill me. It’s such a shame how we torture ourselves. But there’s a way out, I promise you that. I’m going to keep writing. I want to journey with you. Even though we’re screens apart, I’m thinking of all the things you might be thinking and going through and I’m extending my heart out to you.

I was often alone. I had no one much of the time. A lot of times it was me who went away from everyone else but I just didn’t have it in me to be a part of anything and reach out. I was told my only option was to go see a doctor which I was too terrified to do. I realized then that we needed more connection online, its the resource at our fingertips.  

I’d like to encourage you to try some of those things I talked about. Please feel free to leave a comment a let me know how your journey is going. See that you aren’t alone. And I hope you come back to TheMayProject. Even if you only ever read this one article, I hope it’s helped. If there’s something else you’d like me to write about, just let me know.

You’re more special than you know, you’re not what the enemy and the negative thoughts have convinced you that you are.

Keep fighting, it’s not time to give up yet. You are meant for so much more than this. I send you off with one final phrase. Come Alive.   

 

How To Stop Intrusive Thoughts

How to Stop Intrusive Thoughts

They’re there, they’re unwanted, they’re dreaded. Intrusive thoughts come in without permission and without warning.

How can you turn your mind from being engulfed in the uninvited? How can you stop intrusive thoughts?

If you’ve been dealing with this for a while, the prospect of being free from the captivity of your mind can seem like something you can only imagine.

You don’t have to continue to be a prisoner of your mind, there is relief.

Get to know about what intrusive thoughts are, how you can take actions to be free of them and start to live with peace of mind.

What Are Intrusive Thoughts

It’s never asked for but there it is, plaguing you and keeping you up at night.

One of the worst aspects of this is that it’s set on replay. Thoughts that when you try not to think of seem to come at you with an even bigger punch.

They’re obsessive and can compel you to act. Even if you don’t want to or you see the absurdity in it.  

It can ruin your relationships, cause you to isolate, cause incredible fear and paranoia. Some people will elevate these thoughts with repetitive actions and that can steal your life from you.

Anyone Can Have Intrusive Thoughts

Intrusive thoughts are usually associated with those who have anxiety disorders such as PTSD or OCD but really, anyone can have an episode of intrusive thoughts.

Say you’ve met someone at work and you want to make a good impression. You may repeat the events of the day examining if you left a good impression. Or you may assume that you didn’t leave a good impression and end up replaying events that didn’t even happen, over and over.

You may be stressed out over taking an exam and experience intrusive thoughts.

Anyone can have intrusive thoughts and no one’s experience is exactly the same.

Common Intrusive Thoughts

Some people have intrusive thoughts about being exposed to germs, catching a deadly disease and it killing them.

You can have intrusive thoughts about what kind of impression you’ve left on someone. How many likes you got on a Facebook post, or if your business proposal went over well with your potential clients.

Some people experience it while they’re driving, afraid they’re going to purposely drive themselves off the road.

Or, it could be in the form of hurting your own child, spouse or yourself. It’s completely unwanted, absolutely intrusive and can be paralyzing.

I used to constantly have intrusive thoughts over the majority of my social interactions. It was heartbreakingly crippling.

However, any intrusive thought can become a serious problem. 

3 Steps to Overcoming Obsessive Thoughts

If you want to overcome obsessive thoughts the biggest things you must understand is it will take some time and it won’t necessarily be pleasant.

But you can move into a place of healing. You have to ask yourself how badly do you want to be rid of your obsessive thoughts? Obviously bad, bad enough to fight?  

Intrusive thoughts are 100% fear based and are also 100% nothing but lies.

You weren’t made to have the spirit of fear but one of power, love and a sound mind. And you living in truth is your right.

Maybe it feels like you’ll be stuck with these horrible looping thoughts forever and you’re just crazy.

You’re not. And yes, there is hope.

These are powerful exercises I want you to commit to doing every day. It’s about fighting for yourself. You have to fight because you can’t keep being a slave to intrusive thoughts.

Can your brain physically change?

Absolutely, thanks to neuroplasticity. Your thoughts patterns create the neural network in your brain. If you have deep-rooted pathways carved out it can take time to change your brain. However, these techniques to stop intrusive thoughts are effective.

Over time you will start to conquer, overcome and find peace within your own mind. This may take months, but don’t let that deter you. Keep doing the exercises and keep having faith. Tell yourself that you will overcome. And you will.

1. Don’t Ignore Obsessive Thoughts

Take note of what your possible triggers are, the duration of the episode and the specifics of your thoughts. This will empower you in the long run. Allowing you to become more aware of your intrusive thoughts, and help you to avoid situations that trigger you. 

I also suggest keeping a journal. When you get stuck in a loop, write down what it is. Or, say it out loud to yourself, bringing all those nasty lies to the surface, exposing them. 

When you expose these lies they hold less power over you.

You can’t ignore the thoughts to overcome them. You have to bring them to the light by acknowledging they’re there. This can be so incredibly painful but this exercise is necessary for you to gain control over what you think.

Have you ever had a song replay again and again in your head? The more you try to bat away or ignore the song, the more it seems to persist.

It’s time to really hear those lyrics and then, play a new song. 

2.Think Worst Case Scenario With Intrusive Thoughts

I know this can be terrifying. But you’re taking this darkness in your mind and standing up against it. If the worst case scenario plays out in your head, then those thoughts can’t gain more momentum. Facing the unknowns which lead to more fear feeding these lies even more.

Allow yourself to experience the worst case scenario and sit in that feeling for a few moments.

Then challenge that reality with what is true.

So if your thoughts are “I always feel like I’m being watched and something is going to jump out and grab me”, the opposing thought could be something like, “I know that I am protected by something more powerful than this fear and nothing is allowed to harm me.”

Or if your intrusive thought is something like, “I may accidentally drop my child…” and then the worst case scenario is played out, follow that thought with something like “my child is safe and protected in my arms. I’m so grateful for this life I’ve been giving to look after. I can never be made to do something I don’t want to do. I am kind and patient, I myself am love.”

My examples are extreme, but that’s how detrimental this can be. This will be unique to you. Keeping a journal will help you to identify what thoughts of truth you will need to speak over the lies playing in your head.

This is incredibly powerful and many people find relief that shows up shortly after. Thoughts that were there no longer re-occurring. Again, this is about taking your power back and overcoming the lies.

Let Your Mind Play Out the Best Case Scenario

Now that you have brought the darkness to the light this exercise is designed to give you even more control over what you think about.

Do this exercise similarly as the one above.

Let’s say you’re repeating thoughts are based on a real event. Take some time to sit down and think about it, but this time, change the ending.

If it’s a childhood trauma, go in as your adult self and change the outcome of the ending of that event. Or, imagine God being there and handing over the situation to the source, allowing the creator to handle that trauma.

This is a powerful technique that brings power, light, love, and justice into your psych showing your mind that there are other avenues of thinking, creating a mental and spiritual freedom.  

You can develop control over your thoughts, and it’s your right to do so.

3.Think Thoughts That Are in Opposition to the Lies

People who suffer from bouts of intrusive thoughts have shown to have issues with chemicals in the brain responsible for sending communication between the neurons. Chemicals like serotonin and dopamine.

If you have a pattern of thinking does it affect the brain physically? You betcha. But the brain was molded in that way over time and can be molded back towards a healthy functioning brain too.

It’s monumentally important that you take time out of each day, hopefully, right when you wake up to practice some positive I ams’.

Claim your truth!

-I am love

-I am strong

-I am kind

-I am patient

-I am disciplined

-I am protected

-I am good

-I am cared about

-I am precious

Craft your I ams around negative thoughts that you have throughout the day. This is going to help strengthen your being and strengthen new pathways in your brain so when you come up against those intrusive thoughts you’ll be better prepared to battle them. This exercise alone, with or without unwanted thoughts will change your life.

The Dark Side Of Big Pharma

Why don’t people approach mental health problems with these techniques? Well, there’s big money made by the pharmaceutical companies and other agencies that are intertwined in mental health. It’s much better for them to keep you sick.

This isn’t to say that there hasn’t been some good intentions and breakthroughs in the field, but it’s been abused and the number one priority for big pharma is to help you maintain, and numb your emotions, not cure you.  

However, you’re not about that and this is about healing the wounds and renewing the mind, not just putting a band-aid on a broken bone.

The potential issue with medications is one, the side effects. They can promote a person to do the exact thing the medicine was designed to combat and as the brain is numbed, the problem can and often does become worst, calling for higher doses because the root of the problem has not been solved.  

Depending on how your brain is performing, medicines can be helpful but if you don’t do the work it’s going to get worse, not better.

Beat Disturbing Intrusive Thoughts

Having unwanted thoughts didn’t happen overnight so it’s important during this process that you give yourself some grace. Be kind to yourself during this process.

With these techniques, sometimes intrusive thoughts disappear overnight and sometimes the battle goes on for longer. But it’s your battle to win, don’t back down from the fight.

The peace and the freedom that you’ll experience in profound and it’ll only show you even more of who you are and the reality of this world we live in.

Be it a real trauma or something plaguing your mind at random, no, it’s wasn’t ok, but it did happen. Now it’s time to take your freedom back and find peace of mind.

Don’t lay down to the negative, don’t spend another day giving your power away.

I’ve been there and you aren’t alone, I promise. I know you can overcome this, keep moving forward. Sending you light and love always, be blessed.   

Longevity Fitness Is In the Little Things You Do Each Day

Longevity Fitness Is In the Little Things You Do Each Day

Do you want to live longer and have a better quality of life at the same time?

Then you have to seriously work on ramping up your longevity fitness plan sooner than later!

You can’t just expect yourself to live longer because you’re eating right.

Fitness is a combination of a lot of things such as health, exercise, and stress management. If you leave out one of these things, you cannot achieve fitness… And you can forget about your longevity plans either.

And there’s this one other thing that has a MASSIVE impact on your dreams of attaining your longevity fitness goals. Not many people know about this, that’s why they’re missing something when they work towards improving their health.

Want to know what this thing is that you need to include in your fitness plans for longevity?

Keep reading and start doing things right for your optimum health and goals of living a longer life.

Mitochondria and Longevity Fitness Little Things You Do Each Day

Mitochondria and Longevity Fitness – What’s the Connection?

Yeah, you’ve heard of cells and tissues and organs in your body.

But there’s one other thing that is much smaller than these things, which dictate how long you can live.

Mitochondria.

So these things are super small organelles that lie inside your cells, and they feed your cells with nutrients and energy. Stronger cells lead to a healthier body. And you know what happens when your cells are not being fed right…

When you were born and up to the age of 28, you’ve got an abundant supply of mitochondria in your cells. You’re thriving and glowing and just so full of life!

But as you get older, become more exposed to toxins in the environment, get stressed out too often, eat poorly, sleep insufficiently, your mitochondria slowly become weaker and die.

Then, there’s that nasty domino effect – your cells don’t receive the number of nutrients they need, your organs get weaker because of compromised cellular health, and you become more susceptible to diseases.

And yes, you start aging FASTER.

So if you’re serious about attaining success in your longevity fitness goals, you have to feed your mitochondria and make sure they return to their ideal amount inside your body.

You’re probably wondering if it’s even possible to restore mitochondria.

Of course, it is!

Scientists have determined mitochondria reproduce just like how bacteria do, which is by cell division. They divide and grow in number when you feed them right and with proper nutrients. Restore your mitochondria, and you’ve got healthier cells and organs in your body.

You get to think clearer, move with greater ease, feel ALMOST like you’re 28….

And it’s all about getting your mitochondria levels back up – and it’s completely possible and doable!

Moderation is Key to a Successful Longevity Health Plan

Isn’t it amazing how you don’t have to just succumb to old age, wither, die, and give up on your longevity fitness goals?

It may seem like a surprise to you but really, aging is just a myth.

You do get a year older each time you blow those birthday candles but you CAN not age.

If you keep your mitochondria healthy, you do all the right things to stay healthy, then aging should be the least of your worries.

Your Longevity Fitness Plan Moderation is Key

Heal your mitochondria, and you heal your cells, your organs, your whole body. A healthier you translates into a richer quality of life. A longer life.

This in itself is amazing science and not a panacea.

“So what should I do to turn my longevity fitness goal into reality?!”

A few things. Regular, little things you do – or you SHOULD do – each day.

First, just keep moving. Walk, swim, hike, play sports… Don’t be a couch potato!

The body that lives longer is a body that is in motion.

Across the world, we can find numerous examples of mountain populations where people live well into their 90s or even their 100s in perfect health. You know why? Because they keep moving!

Movement allows your blood to circulation and brings oxygen to your cells and the different body systems.

Which is why it’s not a surprise that you feel even more tired when you do nothing all day but stay in bed or sit around…

Another thing you should do for your longevity fitness plan is to eat right. Get rid of all that crap that the standard American diet is all about. Eat more whole foods and dump the junk. Follow the 80% rule and not overwhelm your stomach by overeating. Eat up to 80% of fullness.

It even helps to do intermittent fasting to reset the body.

Drink more water, reduce the amount of wheat you eat each day, focus more on fruits and vegetables.

And most importantly, do your best to de-stress. Meditate, practice yoga, do some stretching exercises, laugh, go outdoors more, read a book, do something fun and wholesome!

When you are moving, eating right, and feeling happier and at peace, longevity will be all yours.

Appreciate life each day, find peace within yourself, and you will feel much more alive and make each moment worthwhile.

This is your ticket to longevity fitness and an overall meaningful life.

Be well.

ticket to longevity fitness Moderation is Key to a Successful

What is Longevity? The Secret You Need to Know to Live Longer

What is Longevity? The Secret You Need to Know to Live Longer

Longevity… Is it really possible to attain it, or is it just wishful thinking?

But before we go to that, what is longevity, anyway?

And what’s the key towards it?

Let’s explore further on what longevity means and how you can obtain it.

You’ll be surprised to know that the secret to longevity is not complicated at all!

woman exercise beside beach What is Longevity

What is Longevity? More About Aging and Longevity Genes

Who has not heard of some new and exciting Key to Longevity? It seems every Health Guru or Longevity Expert has the answer.

If you search Longevity on the Internet, hundreds of websites pop up immediately with the latest and greatest.

But essentially, longevity means having a long duration of life. You live past your 20s, 30, 50, maybe even 90s!

Nowadays, it’s something that seems a bit of a tough goal to achieve. People die at a young age, they get sick too frequently, and there goes their longevity plan…

Meanwhile, people from centuries ago celebrate their 100th birthday or so like it’s the norm. They see their great, great, great, great grandkids even before they become bed-ridden and ready to die.

What is the secret to longevity?!

What is the average person to do?

The amount of information on the internet may seem daunting, and one needs an impartial guide to help separate the chaff from the wheat…

But really, longevity all boils down to slowing down the aging process.

You see, longevity and aging are pretty much tied up.

Dictitionaries define aging as the process of growing old. So does it mean we can never conquer aging because we are not immune from getting old?

True, we get older every year but we can slow down aging if we want to… If we do things right.

By slowing down aging, we don’t end up succumbing to fatal illnesses just yet. We can enjoy having youthful energy as long as we want.

They say that there’s such a thing as longevity genes. That some people are born inheriting “good” genes and “bad” genes. But here’s a fact:

You really do not have to have Longevity Genes to be successful. Scientists tell us not all genes you inherit will ever be expressed. It simply means just because you were born with the potential genetically to have some disease or some advanced physical capability, it may not happen due to environmental or other factors which trigger that gene sequence to activate.

Conversely, if you do not have a Longevity Gene it does not mean you cannot get your body tuned up to make up for this deficiency. You can change your destiny physically speaking.

Now that is quite an optimistic thing to hang on to!

Definition of Longevity and Making It Come True In Your Life

Now that we’re clear about the fact that longevity is not an impossible goal, the next question is this: How can we attain longevity?

Three things.

healthy diet Definition of Longevity

One, follow a longevity diet.

No, not those fad diets intended to help you lose weight as though weight loss requires a one-size-fits-all solution and very strict calorie depletion.

It’s all about consuming more whole foods, drinking more water, and following the 80% fullness rule instead of treating your stomach like a bottomless pit.

Two, there’s longevity fitness.

Move more, don’t act and pretend like a rock!

Aim for 10,000 steps a day, swim, play sports, ride a bicycle, exercise, stay active…

Three, longevity supplements that actually work.

It is common for people to not get all the right nutrients and enzymes and antioxidants they need to achieve a radiant health. In this case, you can get a boost by taking the right longevity supplements. The ones that help you recover and heal on a cellular level.

Do all of these, and you can achieve longevity. You will no longer ask yourself what is longevity and dream that one day it will be yours.

You are already walking the path towards it with these three basic components that a longevity plan includes!

So start today and not when you’re feeling super weak and terrible about your health.

Make each day count and let today be day number one towards longevity!

two woman smiling beside beach longevity supplements that actually work

Longevity Diet – Are You Eating Towards a Longer Life?

Longevity Diet - Are You Eating Towards a Longer Life?

Ever heard of the 80% rule?

If what you’re looking for is the best longevity diet, then forget about those fad diets and other crazy things people do to their body with the hopes of becoming healthier and living longer.

Yes, the food you eat matters a LOT but so does the amount you eat.

And if you really want to achieve longevity, then you have to apply this rule every single eating moment of your life.

Here’s what it’s all about:

Tibetan monks Eating Towards a Longer Life

Moderation is Key in a Longevity Diet

How come there’s little evidence of obese or overweight people in Tibet but the United States is has a lot of these folks – and they even start very young?

One word: Moderation.

In the Tibetan world, there is this thing called the 80% rule. Monks practice it daily.

It’s not purely a matter of religion but it is also physiological.

For Tibetan monks, the human stomach fails to relay its “fullness” in real time. What this means is that the stomach has just not caught up with the meal, even if you have already eaten enough.

There is this 20-minute delay, which means eating more than you should just overwhelms the stomach. This is why obesity is not much of a concern, if not at all, in Tibet. They practice the  80% rule whenever they eat and allows the stomach to catch up with food. This makes it easier for the stomach to digest, absorb nutrients, and eliminate toxins properly.

Meanwhile…

Some people just eat even past to the feeling of fullness. They’re beyond full but still shove food in their mouth and unaware of the damage this is doing to their body.

“Okay, but what does this have to do with longevity?”

Plenty of things.

For the most part, overeating causes you to gain weight. Maybe for some, 1.5 pounds a year isn’t too much. But this is not always the case for all. You can gain way more than that if you eat more than your stomach can handle.

And you know what happens when you gain excess weight…

You become more prone to diseases that are weight-related. There’s diabetes, kidney problems, and if you’re not eating right, a number of other disorders await you.

Another concern is that your metabolism slows down as you get older.

If you are in your early 20s or 30s, gaining a few pounds a year may not sound like a huge deal. It really depends on when you start down that road.

But if you keep going, by age 50 and with 30 pounds sitting around in your body, getting it off will be extra tough!

And your body is pretty much a ticking bomb if the habit of overeating still continues…

A Longevity Diet Means Being Responsible To Your Body

I’m sure you’ve seen a bunch of TV commercials or magazine ads with people bragging about how much they’ve lost hundreds of pounds in X weeks.

Healthy Eating Seniors A Longevity Diet

It’s either they try to sell you some weight loss supplement or the latest exercise machine (or both!), and some folks blindly buy into the idea of using these products for magic to happen without changing their diet….

But let me tell you this:

If you are responsible towards your body, you will never need those weight loss products at all to shed extra pounds.

In your journey to longevity, all you need to do is to keep your body “tuned up”. Just like your car that you keep well-maintained, so does your body needs good maintenance.

And here’s another secret…

Starvation is an Important Longevity Element

Whaaaat?! Starve myself to live longer?!

Well, not quite. I don’t mean you go into a crash diet for the sake of longevity. But science claims that if you approach the point of starvation for a certain amount of time, you will actually live 30% longer.

In the world of nutrition, calorie restriction is the name of the starvation-life extending game.

Inside our body is this gene call switch called SITR1 that activates during a calorie restriction process. This gene helps the body adapt to less food as it fine tunes your metabolism and makes the most of what’s available.

Pretty impressive.

Now Science also says there’s a way to trick the SIRT1 gene switch into believing that calories have been restricted and still get all the same benefits of an actual calorie restriction. By making the body operate on a faux calorie restriction, you get all the benefits without having to experience hunger and starvation.

If you’re curious how this works, it’s the huge amount of resveratrol in your diet that pulls off this outstanding feat.

You can eat your grapes and get as much resveratrol you can but there are also supplements that offer this substance without the extra calories. Time Challenger Original formula is one of those, and it came on the market back in 2005 to provide this so-called faux calorie restriction that benefits your body.

Speaking of benefits…

The blood pressure reaches the normal level, there’s more energy and endurance, and your body becomes more efficient at utilizing and absorbing nutrients from food.

These things are exactly what we need in an effective longevity diet…

Starvation is an Important Longevity Element Raspberries

A Genuine Longevity Diet is Not a Fad

So enough of those crazy and even dangerous diet fads…

A true longevity diet is the real deal. It’s not a shortcut to health or longer life but it’s a way of life.

It’s a combination of eating responsibly following the 80% rule and daily physical activities to support overall health.

It also helps to manipulate the calories restriction system of your body’s SIRT1 gene switch that helps you to not overeat or binge-eat.

Add in the benefits of a potent product such as Time Challenger, eat right, exercise daily, sleep well, manage your stress, and you’ll get much further down the road to longevity.

Most importantly, always remember that longevity is a journey and not a destination. You keep doing what you’re doing for the sake of longevity, and every moment of your life will have so much more meaning and essence.

Treat your life well, and life will treat you well.

Unleash the Creative Spirit Inside of You

Unleash the Creative Spirit Inside of You

Remember when you were 5, and you would dip your fingers in paint and just pat them all around that blank piece of paper and create a splash of colors all over it?

Or when you were helping dad build a mailbox and painting and adding those cool designs to it?

That was LOT of fun, wasn’t it?

The power of creativity unleashes joy, excitement, and confidence in you.

To create something, anything, that can give you such a liberating, exhilarating feeling.

It makes you feel so alive. Like you can do anything you put your mind, heart, and hand into.

It’s like making magic, only there’s no illusion, pixie dust, or hocus-pocus involved.

You let your imagination run wild, you gather the things you need, and you get to work. Really focused at it and keeping your eye on the big picture.

That’s what creativity is all about, and that’s the very nature of humans. We are creative by nature.

Forms of Creativity - It’s In the Small Things

To be creative, that doesn’t mean you have to be a Picasso or a Michaelangelo or a Steven Spielberg.

You don’t have to have your name in every newspaper or on a giant billboard paying tribute to the things you’ve done.

Really, you can be a poet with unpublished poems, or an artist with artwork just hiding in the basement or in your drawing book, or you must have created short films that remain in your computer.

Maybe your name doesn’t exactly ring a bell on someone’s mind, and you probably think what you can create is so insignificant, nothing special…

But it’s your creation, your unique ideas, your blood and sweat, your hands, your brain that made it all happen!

You’re probably a mom who’s super creative and can come up with scrumptious dishes each week, or a business leader who has brilliant ideas on how to deal well with your staff members, or a fashion design student who has a sketchbook full of gorgeous gown designs.

Be proud of what you can create! Your creativity spirit drives you towards your passion by making it happen through your sketches, cartoons, poems, business ideas, ingenious solutions to day to day problems.

Because of creativity, you’re an amazing problem solver, critical thinker, and optimist. This creative spirit allows you to be productive, passionate, and so full of life.

And it shows in how you get along with others, the way you communicate with people, how you create your daily routine, and your choice of activities.

Your creativity makes your life richer, fuller, happier.

Creative Art Activities for Adults

Need some inspiration to channel that spirit of creativity in you and let it manifest in your life?

Here are some cool creative art activities for adults that you have to try today. Do these to let your creative self come out and experience the liberating and transforming effects that creativity offers.

Art Therapy Forms of Creativity

Grab your sketchbook, your watercolor set, paintbrushes, or maybe even fill up a giant tub with paint and allow your creative spirit to control your body and mind as you create something unique out of these tools. This is a great way to express what you’re feeling at the moment, let go of negative emotions, or simply let your imagination run wild.

1. Paint a music.

Music and art go hand in hand as these are both forms of self-expression. Listen to a song or instrumental music that you resonate with and paint images or even a bunch of lines, squiggles, shapes all around - anything that moves you at this point. Let the rhythm, beat, and lines of the song take control of your hand and imagination. Heck, you can even use your toes for painting!

2. Close your eyes and draw.

Do you find yourself judging yourself too often? Or are you feeling less sensitive of the things around you? Then you have to let the power of creativity take over. Get your water color, brush, and paper, then close your eyes as you paint. Painting with your eyes closed intensifies intuition, touch, sensitivity, and fluidity. No more judgment, just let go!

3. Paint something BIG.

Don’t limit your painting to your sketchbook. Find a wall in in your garden where you can paint on, kind of like a mural. Involve your whole body and make huge movements with your arms as you paint. Feeling a little daring? Roll over a tub of paint and be a giant paint brush!

4. Color by design.

Remember how you enjoyed those coloring books when you were a kid? Maybe it’s a little restricting because you have to follow the lines and not paint over them. But coloring in a design is meditative and soothing - perfect when you’re feeling anxious.

Other Ways to Bring Out Your Creative Spirit

Maybe your idea of art doesn’t involve painting. Try these amazing art activities that should unleash your creative spirit without even trying hard.

1. Create a Zen garden.

Find a spot outdoors that can be your sanctuary when you’re feeling overwhelmed with stress or intense emotions. A Zen garden is perfect for this because of the simplicity and sense of peace and calm that it offers.

2. Make a “Love Collage”.

Love is a powerful feeling that allows you to be free of any negative emotions, the thing that often blocks you from being creative. One way to generate feelings of love is by reminding yourself of things that uplift you, which a love collage can do. Collect images, quotes, and tangible things that mean “love” to you and create a collage out of them. It’s more of a 3D collage instead of a flat or digital one, and frame it and put it up on your wall.

3. Make prayer flags.

This is such an uplifting project that definitely involves creativity - and some sewing tools. You can make your prayer flag by quilting or sewing by hand. This is an excellent project that lets you send out prayers and loving thoughts to yourself and other people.

4. Get into photography.

Photography is not just a hobby involving shooting pictures. It involves lighting, lines, the right angle, and basically making your subject “come to life”. You may either enroll in a photography class or learn some photography skills online to know the basics on how it’s done.

Look Within and Find Your Creative Spirit

“But I don’t think I can really draw, write poems, dance, cook, or make awesome films.”

You know what, maybe you first need to get to know yourself to really understand what your creative spirit truly is.

You don’t have to look to your left and right or find out what the other person is doing just for you to know what you’re skilled at.

Ask yourself - what are you passionate about?

What can REALLY make you happy?

Or maybe the thought of doing something inspires you, and you fantasize about working on it soon.

If you are yet to discover your creative self, then it helps to find that quiet space inside of you and get to know your heart’s deepest desires.

You may fall into that illusion that you’re not creative because you don’t do much each day. Like, you do your daily commute, sit in an office chair all day, go home, eat your dinner hastily, then collapse in bed and watch Netflix until you fall asleep.

See, EVERYONE is creative.

But there are just different ways of expressing creativity, which may be through the arts, music, language, interpersonal relationships, culinary arts, literature, and so on.

Nonetheless, these all lead to an expression of creativity or the ability to create.

So next time you feel and think to yourself that you’re not creative, don’t believe your thoughts.

Your creative power is inside of you, and you just got to take the time and silence to learn more about it.

Don’t turn the other way.

You’re not competing with Sara or Terry or David or Mark.

You just want to let your inner self out and journey into your creativity spirit so you can confidently let it out one day without hesitations, fears, and apprehensions.

Be the best version of yourself.

Be the creative genius that you are in your own unique way.

Leave It Better Than You Found It

Leave It Better Than You Found It

If there is one thing you could change in your life to make it better, what would it be?

Perhaps, it’s your relationship, or your job, or the fact that you don’t seem to have enough time

Do you feel like there’s nothing you need to change in this life because it’s perfect the way it is?

Or do you think that things can be better if you make some tweaks to it and kind of improve on it a bit?

Complacency or leaving things the way they are sounds like a safe, easy bet.

But then, when we look at them closely, there are always room for improvement.

It’s what my grandfather used to say too often back when I was a kid.

He would say the expression “leave it better than you found it” a bunch of times. At first, I was clueless what he actually meant by that.

But growing up, it made more sense to me… And he’s right. It’s good to leave things better than you found them.

It’s called doing people a favor, which in the end is kind of like doing yourself a favor, too.

What do I mean by this?

Let me explain.

Leave It Better Than You Found It Examples

It’s pretty easy for most people to be complacent and OK with how things are.

But we all know that there are always things in our society that could use some improvement, some reform, a positive change.

And we also know that do make such change happen, it requires a certain amount of courage to challenge the norm, ingenuity to come up with a better way, and commitment to make it happen.

A couple of people quickly come to mind when I hear the expression “leave it better than you found it”. I’m sure there are more, but these are some people from history that are at the top of my head right now, and boy, did they leave a great legacy when they changed things up and introduced something that opened the eyes of humanity.

Stephen Hawking

He challenged Einstein’s theory about the black hole, that it was completely black and that light can’t escape when caught inside of this hole.

Hawking thought differently and did research and questioned this theory.

He discovered that black holes are far from being entirely black. That quantum physics brings about some subtle consequences that emit “Hawking Radiation”. This breakthrough set the foundation for key questions involving physics and the understanding of how quantum physics and gravitational physics actually fit together.

In his book “Brief History of Time”, translated into several languages, he gave people an access to a comprehensive set of topics involving the universe. His work became a New York Times bestseller and sold more than 10 million copies worldwide… And it’s just one of the many books that he has written and published throughout his lifetime.

Rosa Parks

She boarded a city bus in Alabama in 1955, the time when people were judged according to their skin color. The segregation laws were set in place and violators were convicted immediately.

But Parks challenged this. She held her ground and stayed in her bus seat instead of giving it up to a white man.

This led to her conviction, but ignited the fire that African Americans have been bottling up inside of them since these laws were created. Her conviction resulted to a boycott that went on for over a year, led by Dr. Martin Luther King.

Despite the violence shown towards the blacks, and even if Parks ended up losing her job and experienced numerous forms of harassment, she remained firm and committed to her mission to abolish the entrenched and unjust racial segregation.

The day she stayed in her seat, the day she knew she wouldn’t just leave things as they are, this fateful event did not end in vain. In 1956, over a year after this incident, the Supreme Court released its decision stating the unconstitutional nature of bus segregation.

Rosa Parks did not fear the consequences of her decision and actions because she knew she was standing up for what is right. At the same time, she kept her eye in the big picture even if she faced unemployment and harassment.

All of these in the name of leaving things better than she found them.

Now, you may not Hawkings or Parks.

You CAN make a difference in your own way

You just have to challenge life better and never be afraid of sticking to your guns as long as you know you are doing the right thing.

Many years back, about 35 years ago, I became involved with lead paint inspections. And I discovered there was a major problem with the kind of equipment I worked with in that company. I found out that the housing units we were working with were contaminated with lead paint.

We made a significant dent over a 25-year period in the number of houses and housing units facing that problem.

But I didn’t just turn my back, pretend there’s no problem, and let it go.

Just because the product was going downhill, I didn’t think that there’s nothing I could do about it. I realized there’s something worth saving in that situation.

So I created a different product, a better product, something that really made a difference in the lives of those people affected by lead paint contamination.

That’s all that mattered to me.

That’s all I wanted to happen.

To leave things better than I found them.

And how did I do it?

By keeping my eyes wide open instead of shutting them close and ignore the situation.

See, there are everyday problems that require solutions. And we can make these happen.

If we allow ourselves to adopt this mentality and not just shrug things off and throw the towel.

We can always do something better. We possess that creativity spirit inside us, and we just have to let it come out to make something much better of what we’re presented with in this life.

The challenge is in taking that challenge.

You Have The Power to Change Things

Let’s just think of regular things in our life that may need to be left better than we found them.

Say, a problematic relationship, or a depressed friend, an estranged lover, a rebellious teen.

One day, we might just find ourselves with these kinds of situations, with sad and angry individuals that need our understanding, love, and compassion.

Maybe your relationship with your spouse is on the brink of dying because of a lack of communication.

Or your teen is a little challenging to deal with because of the numerous changes going on in her life.

Or your friend hasn’t been the most fun person to hang out with because of extreme sadness.

Should you just leave them, walk away, and not do something that’s in the best of your ability to make things better one way or another?

In this world where people get the habit of throwing things away once they’re broken, they tend to adopt that in relationships.

If it’s broken, if it’s not as good as it was, if they find a situation that’s not to their liking, they step out, walk away, move on.

But my advice is this - try the best that you can to leave it better than you found it.

Maybe you can make that difference in the other person’s life.

And maybe this can also be a game changer in your life… To actually make a difference.

So don’t just toss things away.

Don’t toss people away.

Don’t simply give up on tough situations, hopeless circumstances you encounter.

Make a change. Leave it better than you found it, it’s worth it!