Day 29 – Laugh and Inspire

Day 29 – Laugh and Inspire

laugh

This is one of my favorite photos because it’s so honest….we were caught up in the moment and having a great laugh.  I look like a dork but it is also utterly lovely.

Did you know that Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Inspiration starts with you. Lead by example. Cultivate and express the inspiration within yourself first, and it becomes infectious. Just like laughter.

Today, don’t be afraid to laugh. Out loud! In addition, do something good and inspire others to follow suit. Whether it’s signing up for a course or paying someone a compliment – both are big gestures and neither is more important than the other. Smile when you’re working down the street, laugh at yourself when you trip, throw some change in the charity bucket.

~LOL

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Day 25 – Listen to a Podcast

Day 25 – Listen to a Podcast (or betterment program).

podcast

Podcasts seem to be all the rage these days.  They’re easy listening, easy to find, and the topics are seemingly endless.  So for the days when you don’t feel like reading, toss the book aside and search out a podcast that will be good for your mental health and your soul.

Check out “Oprah’s SuperSoul Conversations” or “Happier With Gretchen Rubin” for a little inspo and enlightenment.

oprah

Via OWN

If you’re still not quite convinced, here are 5 reasons to listen to a podcast today:

(Via HuffPost)

  1. Get inspired! What inspires you? Are you intrigued and interested in new ideas and expanding your horizons? What are you passionate about?  Chances are you will find a podcast that will truly inspire you. Check out TED radio hour http://www.npr.org/podcasts/510298/ted-radio-hour Hosted by Guy Raz, each show is centered on a common theme – such as the source of happiness, crowd-sourcing innovation, the meaning of work, or inexplicable connections. Guy takes TED talks on the subject of the episode and shares conversations, interviews and explanations that bring the ideas to life. Other recommendations: TED Talks http://blog.ted.com/audio_podcasts/ NPR Fresh Air http://www.npr.org/podcasts/381444908/fresh-air
  2. Stay educated and informed Learn new things in your areas of interest or hobbies.  Check out a business or marketing podcast.  Learn a new language.  The possibilities are almost endless. The Daily – from New York Times https://itunes.apple.com/us/podcast/the-daily/id1200361736?mt=2 Social Media Marketing Podcast & Social Media Marketing Talk Show:  http://www.socialmediaexaminer.com/podcasts/ Online Marketing Made Easy with Amy Porterfield: http://www.amyporterfield.com/category/podcast/
  3. Personal and Professional Growth Do you want to work on your own personal development? How about learning more about your career or profession or listening to experts in your field? Check out: Super Agents Livehttp://www.superagentslive.com/   Interviews with real estate agents and industry experts 20 Best Real Estate Podcasts https://placester.com/real-estate-marketing-academy/20-best-real-estate-podcasts-2015/ 20 Excellent Podcasts for Any Marketer http://www.socialmediaexaminer.com/20-excellent-podcasts-for-any-marketer/ Self-Improvement Podcasts https://player.fm/featured/self-improvementAchieve Your Goals with Hal Elrod: Success | Productivity | Personal Development | Lifestyle | Business https://itunes.apple.com/us/podcast/achieve-your-goals-hal-elrod/id820889267?mt=2 The Productivity Show | Getting Things Done (GTD) | Time Management | Evernote https://itunes.apple.com/us/podcast/productivity-show-getting/id955075042?mt=2
  4. To Escape! Discover great podcasts for the pure entertainment value and as a way to focus on something different than what you deal with daily. Many news and politics TV, radio shows, comedians, and celebrities have podcasts. 15 Podcasts That Will Leave You Pondering Life’s Big Questionshttp://www.huffingtonpost.com/2015/01/08/top-mindful-podcasts_n_6423426.html Are you into great story-telling? Check out these popular series: This American Life – gives listeners touching, humorous and often unexpected vignettes of life in America. Serial – for true crime fans Need more comedy or celebrities in your life, try: The Nerdist – hosts talk about all things nerdy, including comics, video games and TV shows http://nerdist.com/podcasts/nerdist-podcast-channel/ WTF with Marc Maron – features interviews with comedians, as well as others in the entertainment and radio communities. http://www.wtfpod.com/
  5. Optimize Your Time Listen to podcasts while walking, driving, commuting, or working out. I find that I really enjoy my commute from Las Vegas to Southern California when I listen to my favorite podcasts. I get inspired, educated or entertained which makes a 4 to 5-hour drive literally fly by!
Happy Listening.
~FB

Day 22 – Do My Abs Workout

Day 22 – Do My Abs Workout

We all have abdominal muscles.  Sometimes, we just need a little help “finding” them.  To help you get started with defining your abs, do my workout below:

30 Seconds High Knees / 30 Seconds Scissor Runs / 30 Seconds Crunches / 30 Seconds Bicycles / 30 Seconds High Plank / 30 Plank Jacks / 30 Seconds Leg Lifts (on your back) / 30 Seconds Leg Flutters / 30 Seconds Dead Bug >> Do this short workout (at least) twice. :0)

ab-workout-meme

Tip:

Don’t forget to train the rest of your body. The more muscle mass you have the higher your metabolic rate, even while you’re at rest. Do two to three full-body strength training sessions each week, making sure to take a rest day in between.

You don’t need to rest your abs, however. Because they don’t fatigue as easily, it’s OK to train your abs every day; so aiming for three to five ab-training sessions weekly is just fine.

Cheers.

Day 21- Get Social

Day 21 – Get Social

Lunch with friends, hit up a local pub or cafe for a Games Night, go to a class. The winter can be the most depressing time of year, so stay a step ahead and socialize with friends or family or strangers (make new friends!). Laugh and cohort.

Interacting with others boosts feelings of well-being and decreases feelings of depression. Research has shown that one sure way of improving your mood is to work on building social connections. You may even lower your risk of dementia

In addition, communicating with people face-to-face can help to make us more resilient to stress factors in the long run.

So don’t hesitate…make a plan, grab some friends, and get out (or stay in – together) and have some fun.

SOCIABLE!

~FB

Day 19 – Do 50 Push-Ups

Day 19 – Do 50 Push-Ups.

Yep. That’s right. Today your challenge is to drop and give me 50 push ups. No, they don’t have to be done consecutively.

Look, I get it. I just spent the entire 2018 year doing a minimum of 50 push ups a day – and I still freakin’ hate them. But push ups are a great exercise, and here are a few reasons why:
1. Increase Functional Strength via Full Body Activation;
2. Enhance Your Cardiovascular System;
3. Increase Whole Body Muscle Definition – and promotes HGH (Human Growth Hormone);
4. Great full-body workout.

So go ahead, get down, and start pushing.

~FB

 

Day 18 – Stay Positive

Day 18 – Stay Positive

Hand lettered text. 3d Stay Positive. Inspirational poster. Design element for print, clothing design.

Positive Thinking (and speaking and acting) can improve your mental, physical, and emotional health and wellness. Positive emotions have been linked with better health, longer life, and greater well-being in numerous scientific studies. On the other hand, chronic anger, worry, and hostility increase the risk of developing heart disease, as people react to these feelings with raised blood pressure and stiffening of blood vessels.

Here are a few tips on staying positive:

Write in a gratitude journal every day.  Make sure to be specific!  A number of studies have found gratitude to be linked with positive emotions, and overall well-being, and life satisfaction.

Listen to happy-sounding music.  Research has shown that music activates the region of the brain that releases the feel good chemical dopamine and also relaxes the body.  So “happy” music can in fact make you feel happier!  Seriously….who can listen to “Happy” by Pharrell Williams or “Shake It Off” by Taylor Swift and not just feel like you want to dance and smile.

Share positivity by sending one thank-you email or doing one kind act every day. There are several studies that show that acts of kindness can boost happiness, reduce depression, and even help you live longer.

Challenge your negative thinking.  Ask yourself, “Is there another more positive way I could view this?”  Studies have shown that being able to think optimistically is good for your health and well-being.

Optimists are also better problem solvers and better at accepting bad situations.

Smile.  It might sound simplistic, but research has shown that it actually helps you feel happier.  Feedback sent to the brain from facial muscles can actually impact the development of emotions and the effect is even stronger if you combine the smile with a positive thought.  So smile!

Follow your passion.  Do something you feel excited about.  Volunteer for a cause you believe in or sign up for a class to learn something new.  Several studies have shown that people who feel a sense of meaning in their life are healthier, live longer, and have greater life satisfaction.

You don’t have to let bad news and negativity ruin your day.  You have a choice about where you focus your attention and how you choose to respond to any situation.  Try incorporating these tips into your life and I’m confident you’ll see how the positives outweigh the negatives.

~FB

Day 17 – Skip1 

Day 17 – Skip1 

skip1

Skip1.org is an incredible organization whose goal is to “solve world hunger by building and renovating kitchens within orphanages and schools in impoverished areas; supporting food distribution and feeding programs in places where kitchens can’t be built, and helping with clean water and  sustainable agricultural initiatives” – plus sooooo very much more.  *****YOUR CHALLENGE***** is to Skip1 today. That means, skip the specialty coffee, skip your take-out lunch, whatever it is, skip it (you’ll never miss it) and donate to Skip1.org OR skip it and donate to your local food bank or another program.  Skipping a $6 latte may not mean much to you, but it could change the life of someone else.

Do something good.

~FB

 

Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

Day 12

Day 12 – Get Your Steps In

step count

It’s Saturday. Get outside and take a walk or a hike or a run. Hit the dance, floor with your friends, dance around your living room, do some yard work, go to the gym, roam around the mall. Just set yourself a goal and get moving.

Did you know that even just a few minutes of exercise can boost your mood?  So go ahead and make Saturday a great day!

~FB

Day 10 – Be Productive

Day 10 – Be Productive 

productive

Wake up 30 minutes early and do something productive with your time.  Take and hour and finish that project you started two months ago.  Spend 25 minutes studying or finishing that book.  Give yourself some time to fit in a decent workout or finish the dishes or whatever it is you have been putting off.

There’s a quote that says “Don’t just be busy, be productive.”  Let’s all try and heed that advice and try and get stuff done.  Let’s not waste too many minutes so that we can go out and enjoy life.

~FB