meditation

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Becoming healthier and fitter are among the most common New Year’s resolutions in the US and worldwide, with millions of people sharing the same goals. However, keeping up with these goals during the winter months is all but easy! After all, with outside temperatures being so low, it’s a lot easier to cozy up on the sofa and skip the gym again. 

Nonetheless, the warmer days of spring are just around the corner! And, there is no better time to start getting ready for the good season ahead. With the tips below, you can start looking after your fitness and health to achieve your goals before the end of winter. Let’s get started!

Take a Hard Look at Your Current Health Status and Lifestyle

To understand what to do to improve your health and fitness, it is important to take a good, honest look at your current health status and lifestyle. 

Evaluate your daily habits and overall health – anything from regular exercise to nutrition, sleep pattern, and stress levels – so you can identify areas that may require improvement. Consult with your healthcare provider if you need more professional help and get the right advice for improving your current condition.

Keep Up With the Necessary Health Checkups

Take the time to go for necessary health checkups such as your annual physicals, blood tests, and any other visits suggested by your doctor. This is essential in keeping track of changes in your body’s overall well-being and helps you stay ahead of any potential illnesses later on. 

Such routine exams can help diagnose issues quickly if they arise, allowing you proper care before the situation progresses further and complications begin to arise.

Make an Appointment With Your Dentist and Optician

Make an appointment with your Dentist and optician to ensure you’re up-to-date with necessary health checkups. Regular dental cleanings can prevent cavities, while exams by opticians help keep eyesight clear of any conditions that may impact mobility or quality of life. 

An eye exam will also identify risk factors for other illnesses such as diabetes, high blood pressure, or heart disease. On the other hand, a clean and healthy smile can have an extremely positive impact on your mental and physical well-being!

Make Sure You Are Getting Enough Sleep Each Night

Making sure you get enough sleep each night is essential for your overall health. Aim for 7-9 hours of quality, uninterrupted rest to boost your energy levels and reduce stress. Avoid screens at least 30 minutes before bedtime – for example, you can try winding down with some calming music or reading instead.

Additionally, make sure to start building a consistent bedtime routine and try to go to bed at the same time each night. 

Start Incorporating Meditation Into Your Life

If you are looking to reduce stress levels and become more aware of the world around you, take some time each day to meditate and practice mindfulness. 

Focus on connecting with your inner self and calming your thoughts. Develop strategies like deep breathing, body scanning, and progressive muscle relaxation to support your mental health. If your goal is to improve your mental health, stress levels, and reactions to problems and situations, you can use this practice as a sanctuary of peace for yourself!

Invest in the Services of a Personal Trainer

Investing in the services of a personal trainer is an excellent way to become healthier and get back in shape before spring. A professional can help you set attainable goals, create a custom workout program tailored to your needs and provide guidance on proper technique and form that can help prevent injury. 

Create a More Active Daily Routine

Making an effort to create a more active and dynamic lifestyle for yourself is critical to improving your overall health. If you are unsure how to start, consider incorporating regular exercise at least 3 days a week – this could include taking up new sports or activities such as yoga, pilates, or swimming. 

Additionally, if you are looking for effortless ways to boost your step count, you should consider switching to public transport and cycling for your daily commute. 

Take On New Sports, Hobbies, and Activities

Taking on new sports, hobbies, and activities is a great way to boost your overall mental and physical well-being – and, it can also improve your cognitive skills and self-confidence!

Join a local basketball team, start salsa lessons, or try sailing – exploring different pastimes will not only keep your mind away from stress but also helps you create a more active routine.

Rethink Your Diet – And Consult a Nutritionist!

Eating healthy and balanced meals is essential for staying fit and healthy. And, generally, you should focus your diet on highly nutritious, natural, and unprocessed foods, such as vegetables, fruit, legumes, seeds, nuts, and whole grains. 

However, every person has unique needs, goals, and requirements. Because of this, you should not think twice about partnering with a professional nutritionist. A nutritionist can provide you with advice and guidance on how to create a meal plan that fits your dietary needs and goals while providing support throughout your journey toward better health. 

Spend Some Time Each Day Looking After Your Physical Appearance

Ensuring you look and feel your best is a key part of maintaining good health in the long term. Be sure to dedicate some time each day to caring for yourself: go for a run or take up yoga, pamper yourself with beautifying treatments, and make sure to get plenty of sleep! These small changes can boost your self-image and help you regain your confidence. 

Spend More Time Outdoors

According to a study published in Nature magazine, all you need to feel healthier, happier, more satisfied, and more energized is to spend around 120 minutes in nature every week. Although you might not have direct access to the great outdoors, you should consider the benefits of visiting a local park or taking on a sport that encourages you to spend more time outdoors. 

Tackle High Levels of Stress

Stress can be difficult to manage, but lowering your stress levels is key to achieving overall better help, reducing inflammation, and feeling better in your own body. If you are unsure how to tackle high-stress levels, consider taking some time out each day to relax, speaking with supportive friends or family members, and working with a mental health professional

Maintain Your Social Connections and Healthy

When possible, engage in face-to-face or virtual conversations as they’re more meaningful than just sending a text message. Schedule regular phone calls and errands outdoors of the house to foster relationships that strengthen your mental health. And finally, try reaching out to old acquaintances – it’s never too late for rekindling an old friendship!

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So you’ve been out of commission for a while, and now you want to get back into shape? That’s great! But it’s important to remember that getting back into shape is not always going to be easy. It takes hard work and dedication. However, with these five tips, you can make the process a little bit easier on yourself.

1) Set goals for yourself

When it comes to getting back in shape, setting goals for yourself is one of the best strategies you can use. Goals provide you with a specific target to strive for and give you something tangible to measure your progress against. It’s smart to set both short-term and long-term goals that are realistic and attainable. For example, your short-term goal may be to go for a walk every day for 20 minutes, while your long-term goal could be to lose 10 pounds in two months.

To make sure that your goals are achievable, start small and work up from there. When setting a goal, list out what needs to be done on a daily basis in order to meet that goal. This will help keep you organized and motivated as you work towards achieving it. Write down your specific objectives so that they are easily visible, and make sure that they are measurable so that you can track your progress on them as time goes by.

Another important aspect of setting goals is tracking your progress over time, not just when it comes to the end result but also the process itself. Take note of what works, what doesn’t work, where you need additional guidance or help, and where you struggle the most so that when it comes time to revise or change a goal, you know exactly what type of adjustments need to be made.

2) Mix up your workouts

It’s easy to get stuck in a rut when it comes to working out. That’s why it’s essential to mix up your routine every once in a while. Whether that means switching from running on the treadmill to going for outdoor runs or trying out a new yoga class instead of hitting the gym, swapping out an activity for something different can help keep you motivated and prevent boredom from setting in.

Also, make sure to switch up the intensity of your workouts to ensure that your body is getting a good mix of strength training, cardio, stretching, and more. By doing this, you can work for different muscle groups and make sure that you’re working at an appropriate level for the activity.

3) Rest and recovery are key

Nobody likes to take a break from exercising, but it’s essential for both physical and mental health. Taking one or two days off every week helps to keep your body from overtraining, gives it time to rest and recover from hard workouts, as well as prevents burnout. During these days off, make sure to get plenty of sleep and focus on activities such as yoga or meditation to help relax the mind. It’s also important to consult with a professional like Healthy Steps if you have any existing injuries that you need taken care of to prevent further harm.

Lastly, make sure to take a few days off after intense training sessions or if you’re feeling overly exhausted. This will give your body time to rest and get back up to speed before jumping into another hard workout.

4) Eat right for your goals

To get the most out of your workouts, it’s crucial to have a balanced diet that is tailored to your fitness goals. Eating healthy doesn’t have to be complicated, but having an understanding of which foods are better for fuel than others can help you optimize your progress and reach your goal in less time.

When it comes to eating right to get back in shape, focus on nutrient-dense whole food sources such as lean proteins, healthy fats, and complex carbohydrates. Also, make sure to stay hydrated and get plenty of vitamins and minerals from fresh fruits and vegetables.

5) Get the right gear

Having the right gear can make a huge difference in how successful you are in your fitness journey. First, make sure that the shoes you’re wearing for running or exercising have enough cushioning and support so that your feet don’t take on all the strain when working out. Next, find clothing that is comfortable but still allows you to move freely without feeling restricted or constricted. And lastly, invest in quality workout equipment such as weights, bands, and jump ropes so that you can work out safely with minimal risk of injury.

These five tips can help get you back in shape quickly and efficiently. Just remember to set clear goals, mix up your workouts, take rest days when needed, eat right for your goals, and get the right gear. With these tips, you’ll be well on your way to a new and improved you!

For couples who are trying to conceive, boosting fertility and increasing the chances of getting pregnant is a top priority. You can do many things to help increase your fertility and improve your chances of becoming pregnant. Here are some tips to get you started:

Quit Smoking

Smoking has been shown to have a negative impact on both male and female fertility. In men, smoking decreases both the quantity and quality of sperm. In women, smoking can damage the ovaries and Fallopian tubes and has also been linked to an increased risk of miscarriage. If you are trying to conceive, quitting smoking is one of the best things you can do for your fertility.

Smoking has also been linked to an increased risk of ectopic pregnancy when the fertilized egg implants outside the uterus. This can be a very dangerous condition for the mother and typically results in the loss of the pregnancy.

If you are a smoker and are hoping to become pregnant, quitting is the best thing you can do for your fertility and your baby’s health. Many resources are available to help you quit, so talk to your doctor or check out some resources for more information.

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Get To A Healthy Weight

Weight can have a significant impact on fertility. Being overweight or obese can cause ovulation problems and increase the risk of pregnancy complications. On the other hand, being underweight can also decrease fertility. If you are trying to conceive, getting to a healthy weight is essential.

If you are overweight or obese, losing even a small amount of weight can improve your chances of becoming pregnant. Talk to your doctor about ways to lose weight healthily if you want to conceive.

Get An Egg Donor

If you have been trying to conceive for a while without success, you may want to consider using an egg donor. Egg donation is a process where healthy eggs are donated from one woman to another. The recipient then uses these eggs in IVF treatment to become pregnant.

Egg donation can be an excellent option for women with problems with their own eggs, such as those with premature ovarian failure or genetic disorders. It can also be used by older women who have a decreased chance of conceiving with their own eggs. Talk to your doctor about the egg donor process and whether it may be right for you.

Manage Stress

Stress can take a toll on your body in many ways, and it can also impact fertility. High-stress levels can interfere with ovulation and make it harder to get pregnant. If you are trying to conceive, finding ways to manage stress is essential.

There are many different ways to manage stress, so find what works best for you. Some people find that meditation or yoga helps, while others prefer to journal or walk in nature. Find what works for you and make time for it in your daily routine.

You can do many things to help increase your fertility and improve your chances of becoming pregnant. If you are trying to conceive, quitting smoking, getting to a healthy weight, and managing stress are all great places to start. Talk to your doctor about other ways to boost your fertility and increase your chances of getting pregnant.

Disclosure: This shop has been compensated by Collective Bias, Inc. All opinions are mine alone. #StopPainNow #CollectiveBias

I was 27 years old the first morning I couldn’t get out of bed. There was a shooting pain that occurred in my lower back. A pain that immediately flared up when I turned to either side, would shoot down my legs, also manifested in my neck, and rendered me unable to move without assistance. A pain that would persist for several days at a time and would then vanish just as mysteriously as it came. Pain that left me unable to truly plan and prepare for any and all days ahead. Worse still, this vicious cycle persisted for the next several years and was one of the most humbling and humiliating experiences of my adult life. 

My pain specialist believed the pain to be caused by Sciatica, a nervous system pain, which causes tingling, numbness, or weakness that originates in the lower back and travels down the body by way of the large sciatic nerve in the back of each leg. He also made the connection between this pain and a dancing accident I had suffered in my teens which chose to manifest itself years later as sciatic nerve pain.

It was also during this visit that I learned that I would have to change my diet, balance my health, and find better ways to conquer my sciatic nerve pain. Due to being pregnant, and later during periods when I was TTC again, in lieu of being able to take prescription medication for this pain, I would need to adjust my lifestyle to diet, exercise, self-care, balance, and more natural means of conquering my sciatic nerve pain. 

From there it took me more than 5 years after learning my initial diagnosis to get to where I am now. I have been to countless doctors, chiropractors, and physical therapists. I have read books, surfed the Internet, and conversed with other chronic pain sufferers. And with each resource, I began compiling this information which became my daily playbook of how to live a happy and productive life with chronic pain. I am happy to share these tips with you now. 

Weight

When I eat less-than-healthy processed food, I feel like less than my personal best. I am also a recovering sugar addict. So much so that this behavior leads me to be a pre-diabetic, insulin-resistant PCOS patient, and be 120 pounds overweight. While it goes without saying that extra weight is no good for you, imagine the havoc it plays on your chronic lower body pain. So to alleviate some of my pain moving forward I’ve implemented a new rule. No processed sugars, minimal carbs, whole grains, and lots of veggies, quality proteins, and water. Because when you heal your body you heal your pain!

Exercise

Depending on the severity of your chronic pain, exercise can be an excellent remedy. For my lower back pain, I need a strong core and flexible legs. To remedy this, I perform yoga once a day, concentrating on stretching and core-building exercises. This combined with 2 miles a day of walking and I am losing weight while healing my back.

Meditation

This is something I recently started and it’s worked wonders for me! I maintain a gratitude journal. I perform nightly breathing exercises. I’ve replaced nightly tv watching with reading. And I get up one hour earlier each morning to enjoy tea and the quiet and stillness of the early morning hours in my home.  Meditation helps me to heal my mind, body, and soul!

Massage

If you can afford a professional, I recommend it. It has done wonders for my lower back pain. When I cannot get to a professional session I use tennis balls placed on the floor as an alternative. By just using these balls to gently ease the tension away from my lower back, it helps alleviate pain and pressure point tension as well.

Discussion

I find that honesty and open dialogue is the best medicine! I make a point of never going to bed angry and discussing all my issues with my family and friends when the issues are fresh on my mind. This has helped me not hold onto pain-inducing tension and anxiety, which as I’ve found, has helped my back pain too!

Pain Relief

I’m not going to lie. There are days when everything I do does not help with my pain. When that happens, I take Curamin® Stop Pain Now Extra Strength 60-count tablets. It’s one of my most trusted ways to live a happy, fulfilled, and purposed life with chronic pain.

It seems like a lifetime ago since my dancing accident and recovery to when my initial sciatic symptoms emerged. While I have learned how to live a happy and fulfilled life with chronic pain that doesn’t mean I don’t have help. 

Over the years, I have taken numerous types of NSAIDs. Over time each product has given me some sort of adverse effects on my body. I had to find something safer to take. Something more natural. Something that can help me take on my day. Curamin® is safe, effective, and non-addictive. That gives me peace of mind and helps me thrive in my day. It came as no surprise that it’s the #1 selling brand and has been voted #1 for Pain Relief.

Now when my back hurts I have learned to stop and take account of the balance in my life and correct my current habits to help ease my pain. To see what I’ve eaten, how I’ve overextended my body, to gauge how much correctly aligned sleep I’ve gotten. And then for days when pain seems to just need extra help, I rely on Curamin®. I like that Curamin® isn’t an ordinary pain reliever but a dietary supplement designed to help my body stop chronic pain. 

I take two Curamin® Stop Pain Extra Strength tablets and within an hour, I’m able to conquer my day because Curamin® doesn’t just mask occasional pain, it gets to the source and stops it. Because for me, when pain is the problem, Curamin is the answer. 

Just as it has worked so well for me, the award-winning Curamin® has provided life-changing benefits for hundreds of thousands of people around the world. I also appreciate that it is a safe, effective, non-addictive herbal formula. It is different from over-the-counter pain medications and prescription drugs which can sometimes have negative side effects. If you want to stop your pain now, say Hello Curamin®. Goodbye Pain!

I purchase my Curamin® from my local health food store. I wasn’t sure where to locate it at first in-store, but when I asked the cashier, she knew exactly where it was. She said it was quite the popular product so they always made sure to keep Curamin® in stock!

It is so popular in fact, that while in-store to pick up Curamin®, another shopper was also there to grab a bottle for his wife! You can also find Curamin® online and at fine health food stores nationwide. You can also check out this store locator to find a retailer near you. 

Alternatives

Of course, the same pain relief methods are not going to work for everyone, so you need to give a few things a go before you will know what’s right for you. At the end of the day, it’s all about what makes you feel better so that you can be happy in your life. If over-the-counter medications aren’t working, then you may want to consider something like delta 8 vape carts, or certain types of tea if you like a good cup of tea.

When I want to plan for pain-free days, I remember to do the following: 

• I prep healthy snacks for myself the night before. 
• I clean and prep my yoga mat for use the next day.
• I lay out my favorite mug, tea, gratitude journal, and reading material for my morning meditations.
• I lay out workout gear for my morning walk.
• I keep a stock of Curamin® on hand at home.

So, that’s it, folks, that’s how I ensure pain-free days ahead! Also, be sure to click on the above photo to snag yourself a copy of my best tips for fighting pain at home, in case you need it later! I also encourage you to check out Curamin® for yourself and see if it can help you live your best pain-free days as well, too! 

So, everyone, I have to ask, do you suffer from chronic or occasional pain? I would love to hear how you live a happy and purposed life with your pain below!

Here’s to pain-free days,

Living a healthier life is not as hard as you might think. On the contrary, it can be pretty simple! All you need to do is follow some essential habits that will help improve your health and well-being. This blog post will discuss some of the best practices to start following right now to get healthy and stay healthy!

Photo by Andrea Piacquadio from Pexels

1) Eat healthy foods

This one is a no-brainer. Eating healthy foods is essential for good health. Include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Avoid processed and sugary foods as much as possible. Eating healthy is the first step towards living a healthier life. By following this simple habit, you will be well on your way to improving your overall health! If you are not sure where to start when eating healthy, there are plenty of resources available online or from your local library. Cookbooks are also a great way to make delicious and nutritious meals at home!

2) Get active

Exercise is another crucial aspect of living a healthy life. It is vital to get at least 30 minutes of moderate-intensity exercise every day. You can do this by going for a brisk walk, playing sports, or using the elliptical machine at your local gym. Exercise has countless health benefits, including reducing your risk of chronic diseases such as heart disease, stroke, and diabetes. It can also help improve your mental health and mood! If you are not used to exercising regularly, start slowly and gradually increasing the intensity and duration of your workouts over time.

3) Find ways to reduce stress

Chronic stress can harm your health. It can contribute to anxiety, depression, and high blood pressure problems. Finding ways to reduce stress is essential for living a healthy lifestyle. For example, if you’re going through difficult times in terms of work or maybe a divorce, get professionals like a custody attorney to help you instead of simply experiencing more overwhelming anxiety. Some additional ways to do this include exercise, meditation, and spending time with friends and family. If you feel overwhelmed by stress, it is vital to seek help from a mental health professional.

4) Get enough sleep

Sleep is another critical factor in living a healthy life. Most adults need at least seven to eight hours of sleep per night. Getting enough sleep can help improve your mood, mental health, and overall physical health. If you have trouble sleeping, there are several things you can do to improve your sleep habits. Avoid caffeine and screens (including phones, laptops, and TVs) before bedtime. Establish a regular sleep schedule by going to bed and waking up simultaneously every day. And create a relaxing bedtime routine that will help you wind down before going to sleep.

Living a healthier life is not as difficult as you might think. By following these simple habits, you can significantly impact your overall health! So what are you waiting for? Start living a healthier life today!