Bringing Wellness Full Circle

Posts tagged ‘habits’

Feel Well Rules

1. Be aware of what you eat 

Too often people consume mindlessly. I don’t believe in counting every calorie any longer, even though this does help some people get control of their eating. I believe in being conscious of what you eat, and paying attention to how your body responds to food. When we eat mindfully, we become aware of our hunger and we know when we are full. Basic weight loss is simply about eating just enough to not be hungry anymore, but enough so that food is not on your mind any longer.

2. Add fruits and vegetables.

Healthy nutrition is vital to good health. If you do not plan for fruits and vegetables in your diet, you might not consume them. They are not shelf-stable and often not pre-packaged. Eat a wide variety, as well as colors of foods, as each color provides different types of nutritional benefits. Make your goal to eat a colorful plate!

fall apples

3. Reduce, and when possible, avoid highly processed foods, with artificial ingredients and additives.

This just makes sense. The more processed items you consume, the more challenging your journey to health and wellness will be. Strive to make the BULK of your diet based in whole or natural foods.

4. Drink water throughout the day.

Water is necessary for life. For your body to function at its best you need to maintain hydration. As oil is to a car, water in to your body. In order to allow your body to work as it was designed, you need to drink water throughout the day.


5. Move your body every day.

This is not brain surgery complicated… In order to stay healthy you need to keep moving. Not just one kind of movement, but many. The three biggies are (1) Cardio to get the heart rate elevated, (2) strength training to tone the muscles and build bones, and (3) stretching to keep the body flexible and balanced.

6. Get a good night’s sleep.

Sleep is paramount to good health. At night your body restores itself on a cellular level. Without adequate rest you will perform at a sub-par level. It is important to quiet the mind. Create a bedtime routine and stick to it. Allow yourself the gift of rest.

7. Seek daily self-enrichment.

Spending time investing in yourself creates harmony in mind, body and spirit. Create a habit of learning new things and ways to express yourself–this keeps the mind sharp and increase mental and spiritual health. Look for uplifting and motivational material to read or watch regularly.

8. Don’t be negative.

Duh…Negative attitudes are not conducive to good health. What you think and speak has a direct affect on your personal well-being. Complaining, gossiping and feelings of inability will lead to more of the same. Retrain your mind to look for the good in all things. This attitude shift can increase endorphins.

negative committee

9. Practice daily stress-relief.

Stress is a major risk factor in all forms of disease. Learning ways to relax and unwind is important. Until you learn to manage the stress you encounter, you will not be able to improve your total health and wellness.

10.Participate in prevention and health care screenings.

Ignorance is not bliss! Not knowing about a health problem, does not make it go away. In fact, early detection and prevention can be your BEST defense against life-threatening conditions. The bottom-line is, know your numbers for health, get your annual screenings and see your physician regularly as directed by your age and condition. An ounce of prevention IS worth a pound of cure!



End of the Year Barb’s Fit U Challenge Update

Ok, so there were 97 days left in the year when we started this challenge on Sept 25th. There are now 69; how is that even possible?

If you haven’t started with us yet, it’s not too late! Just read this post and get started!

I told you that I was going to ask you every two weeks how you are doing. In all fairness, I need to answer that question as well, so here it goes:

1. Get rid of 2 pounds of belly fat ( I have a NEWAY plan for that)

I have actually decided to kick the scale for a while (there is a blog post coming up on 11/22 about that), but I am diligent in staying away from white sugar and wheat, and it makes me feel great! 

2. Set up my new business venture (more on this later)

I am working on this 15 minutes five days a week, and it is slowly taking shape. I even have a page on my website for it now! 

3. Help my husband with his new business venture

We brain storm a lot and things are moving! You can check it out at Bulldog Cigars (He changed the name and I love it!)

4. Stick with Scripture memorization

I am coming up on 20 verses. One at a time, but getting there! 

So, I”ve been very honest with you here. Now it’s your turn! How are you doing on your plan? Coming along? Do you need to regroup? Let us know in the comment section. I can hardly wait, and I am rooting for you all the way!

Consistency, Part One

Did you ever notice how in today’s world, consistency is almost a “bad” word?   We have become so focused on wanting things now that we have lost the simple discipline of taking one small step at a time, and the art of doing small things over and over again until they become a well-grounded habit. But I am a big believer in small steps, so I decided to publish this post for you.

Consistently building new habits  leads to personal breakthroughs that wouldn’t happen otherwise.  You can look at it as the special glue that makes you stick to something until you get there.  The more you use it, the stronger it becomes…SUPER GLUE!  You will begin to notice that you can stay focused on what is needed over and over with less effort, thereby changing outcomes on many different levels.

Think on the areas of your life where you have been successful: graduating high school or college, marriage maybe, career, raising kids, volunteer work.  Can you see how your consistency in these areas was part of the reason for your success?  The end result might be glamorous, yet the consistent everyday work that was involved was not; to tell the truth, it probably was often menial, and maybe boring, requiring a lot of discipline and seemingly unimportant.  Yet you are the sum of those small acts and thoughts…

Small acts count greatly; small thoughts can cause you to quit or go forward.  Nothing small is irrelevant!

Do you ever get frustrated when someone else leaps out in front of you and seems to be starting fast and so successfully?  I know I have!  But at the end, it’s the end that counts, isn’t it?  While many people get gung ho about new goals or achievements and charge out of the gate in an explosion of activity, it eventually flares out. Meanwhile, while maybe not as flamboyant of a start, a commitment to ongoing consistency will usually not only catch them but leave them in the dust every time.

I believe in staying consistent.  Lack of consistency is the subtle but great stealer of dreams and desires. The stop and start process kills progress in any pursuit. It is probably one of the greatest reasons why people don’t ultimately achieve their goals, thus end up living a life of continuous discontent, frustration and disappointment. Remember the tortoise and the hare?

The single discipline that gives the advantage to beat anybody at almost anything is consistency.  

Think of a hand-pumped water well. The water table is, let’s say, 25 feet below the ground. A pipe runs down to the water table and you have to pump the lever to create the suction to get the water above the ground and out the spout.  Here is what many people do when they start a new endeavor: they grab the lever and start pumping really hard… they pump and pump, and after a few minutes (or a few weeks), they don’t see any water (results), so they give up the lever altogether. We, as Western 21st century humans, often expect instant results. And many of us quit before the success ever begins.  But here is the bottom line: if you persevere and continue to pump and pump the lever, eventually you’ll get a few drops of water. This is when some of you will say, “You’ve got to be kidding! All this pumping and for what, a few drops of water, forget it.”  But those of you who continue to pump soon enough will get a full and steady stream of water.  And now that the water is flowing, you will  no longer need to pump the lever as hard. It becomes easy and you can keep the pressure steady by just pumping the lever CONSISTENTLY.

But what happens if you let go of the lever for 30 seconds or so?  Yep, you got it: no success!  And this is exactly what happens if you don’t strap on your gym shoes for a week or two. The water falls below the ground and you are back to square one again.  To just get back where you were, you have to pump the lever like crazy again. But if you’d just kept a consistent, easy, even stroke, you could have kept the water (success) flowing.

It’s not how we start; it’s how we CONTINUE.

The definition of commitment is: Doing the thing you said you were going to do, long after the mood you said it in has left you.


How did you do keeping up with the 10 deep breaths and daily glass of water first thing in the morning?  Noticed anything?  Make sure to comment below, so we can all be encouraged!  I totally forgot about the water on day 1 but have been doing great since then and I must say, that first glass of water feels like it gives you life all the way down to your toes; did you notice that too?

This week, you are up to three challenges: #1 is still on for another week, #2 has two weeks to go, and here is challenge #3:

At some point during the day, do either 40 jumping jacks, or 40 high knees in place (no impact).  It should not take you more than one minute, I bet you can squeeze it in… 

(yes, that is our fellow Barb’s Fit U Community Member Kathy T!! Did you know she ran a marathon? )

Here are your instructions:

1. Click on calendar link and print

3. Highlight January 24th through February 13th (21 days)

4. Each day that you accomplish the challenge, check feels in the appropriate square.

And if you are not subscribed to receive my blog update automatically in your email, please do it so you by entering your email at the top right of this page so you won’t miss any of them!

And feel free to add a comment as the challenge unfolds; we can all benefit from each other’s insights and discoveries…

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