Manage Your Stress with These Five Easy Techniques

Manage Your Stress with These Five Easy Techniques

By Carrie Billings, MA, CHWC

It’s no secret that stress can have harmful effects on our bodies and minds, but unfortunately for most of us, it’s simply unavoidable.  So what can you do?  Try one or more of the following techniques to help you manage it.

  1. Keep a Journal

Journaling is a helpful tool for managing stress.  Here are a few of the reasons:

  • It provides an opportunity for quiet reflection about your feelings and emotions so that you can sort out, clarify and better understand them.
  • It provides a private outlet for expressing difficult emotions, such as anger and frustration, without hurting someone you love.
  • It can help to release your negative thoughts and emotions so that you can move on to a happier, less stressed state of mind.
  • Writing about stressful events helps you come to terms with them, therefore reducing the impact of the stressors on your physical health.
  • It boosts your...
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5 Essential Tips for Setting an Effective Goal

5 Essential Tips for Setting an Effective Goal

By Carrie Billings, MA, CHWC

Are you ready to make some changes in your life, but don’t know how to start?  Try setting a weekly goal!  It’s a great way to get inspired and motivated, and by determining a goal that’s meaningful to you, you’ll focus your energy toward positive change and give yourself something to get excited about.

Before you decide on a goal, take some time to envision what’s important to you in terms of your overall well-being. Once that’s clear to you, think about the steps that can lead you to that vision.  For example, if you’d like to lose weight and become more active, some of the steps to take might include cutting back on soda, spending more time at the gym, or preparing healthier meals.  Once you’ve identified the steps, you can use them to set a goal.

Here are 5...

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A Mission to Feed. A Mission to Heal.

soul river Jul 22, 2016

You Can Make a Healthy Lifestyle Work Anywhere!

Christa King, Founder Fitlandia

When I started Fitlandia it was with the passion to help people create permanent, healthy lifestyle changes – starting with the mind.

As a hypnotherapist I saw the deep need to re-pattern the brain to prevent slipping into old patterns. It wasn’t until I became a nutritional therapist that I started to truly appreciate the connection between mental health and food. The link between sugar, refined carbs and alcohol to depression is real.

So when I learned about Soul River Inc. and the work they were doing to help veterans and inner city youth heal in nature, I was inspired to become a partner to bring the nutritional component into their work.

Preparing the Impossible

I started preparing the menu about 2 months previously. That might seem like obsessive planning, but I was undertaking what I thought was the impossible. Here’s what I was working with:

  • $500 budget for 35 people for...
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How to Get the Most Out of Your Group Fitness Class

How to Get the Most Out of Your Group Fitness Class

By Heidi M. Koenigsmann

Group fitness classes have a huge draw amongst fitness fanatics because they’re fun, they’re popular and the time flies by, right? But are you really getting a *good* workout or are you just there to socialize & have fun?

So how do you make the most out of your group fitness class?

Here are just a few of many tips to get you started:

  • Get to know your instructor and fellow students
    • If you’re new, show up early.  Introduce yourself to the instructor and let him or her know about any existing injuries and if you have any questions or reservations about the class.  Introduce yourself to fellow students if the instructor doesn’t (which they should).  Getting to know them will also help you keep yourself accountable to your new group of group fitness friends!  It’s a win-win!
  • Stand in the front row
    • In some classes, these people are known as the...
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Sleep Deprivation: The Silent Killer

Sleep Deprivation: The Silent Killer

~Stacey Chillemi

Most individuals do not realize that getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. Sleep deprivation not only affects your overall daily performance, in a short period of time it can also cause chronic illness. 

Most individuals require at least eight hours of sleep a night. According to Harvard Medical School, studies show that sleeping less than five hours a night increases the risk of death from all causes by about 15 percent. 

Huffington Post founder Arianna Huffington provides brilliant insight in The Sleep Revolution.  The studies concluded that even though we may not know how we develop the common cold we do know how to increase the likelihood of getting one. Huffington continues to discuss how we open the door to other illnesses like cancer when we deprive ourselves of sleep.

Packed with magnificent advice,...

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How Supplements Can Help You Maintain Optimal Health

Supplements Can Help You Maintain Optimal Health and Help Prevent an Illness or Disease from Ever Occurring   

“Supplements supply you with the necessities to maintain a long, healthy, productive life – isn’t that what you want for yourself?”

Did you know that there are many health benefits from using a daily supplement?

 A supplement can help provide your body with specific vitamin and minerals that your body might be lacking. A supplement cannot make up for unhealthy eating habits and the best way to get the vitamins and minerals you need is by eating a wide variety of healthy foods. However, sometimes even people who have healthy eating habits find it hard to get all the fruits, vegetables and other healthy foods they need. 

Why Are Supplements so important?

Vitamins are carbon-containing substances that are required for normal metabolism but are not created in the body. They are obtained from such outside sources as food and water or...

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The Most Important Exercise Benefits to Keep You Motivated to Move

The Most Important Exercise Benefits to Keep You Motivated to Move

You keep your skin clean. You wash your hair and your body. You eat right. You take your daily supplements.  You are doing all you can to look and feel great. However, are you really doing everything you can in order to maintain optimum health and prevent unnecessary illnesses and diseases from occurring in your life?

No matter what your age or shape, you should exercise daily. Exercise strengthens your muscles, keeps your bones strong, and improves your skin - along with all of the cardiovascular benefits we gain, as well. There are hundreds of additional benefits to exercise – just a few are increased relaxation, better sleep and mood, and strong immune function. Let us look at some of the incredible benefits of exercise, and some simple steps to how you can get started.

Walking is a great, low-impact easy way to get daily movement.

If you create a walking program, you will see benefits in:

  • ...

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Mind Zoning™: Love, Acceptance, and Appreciation

Mind Zoning™: Love, Acceptance, and Appreciation

Move away from the harsh self-criticism and self-loathing in order to release old patterns and adopt new, healthy ways of living by first loving, accepting, and appreciating your body today. Learn how to be present with your body and embrace all that it does while you’re shifting and creating a new, healthier you.

Unlimited access is included with your membership.

 Join Now! to claim your FREE 14-day trial and start Mind Zoning™ with us today!

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Mindful Eating Tips

Mindful Eating Tips

One of the best strategies to lose weight naturally is to adopt a mindful eating practice. In our crazy-go-go-go lifestyle patterns, it’s incredibly easy to fall into the trap of mindless eating. Here Joel Wasmann teaches us what mindful eating is, how to create a practice, and the benefits that come with it!

by Joel Wasmann

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” - Luciano Pavarotti

I have yet to meet anyone who doesn’t like food; it is no doubt one of life’s very best pleasures. We all have a relationship with food and although each person may have different perspectives, desires, favorites, and eating patterns, we are all inextricably linked to food as it’s the energy of our existence.

I find myself writing this article about this topic that I believe in very strongly; however, I must admit that in practice I do...

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Why Body Mass Index is Rubbish

fat burning weight loss Apr 15, 2016

By Joel Wasmann

The “BMI Formula” is a conversion measuring weight and height, and supposedly giving us a reading of whether we are overweight or not.

My first experience with the BMI was in my high school PE class. I remember how confused we were to find out that several of us, who had little overall fat, were categorized as “overweight” and even obese!

In fact, folks who are in the best shape are often considered “overweight” by the BMI measurement, and many athletically-built people are obese according to the BMI. Remember Brad Pitt in fight club? Overweight! This outcome only happened because muscle weighs more than fat, and the BMI does not take body composition into account. That’s right - our primary method of measuring body fat does not actually measure body fat!

Okay, so I am not a big fan of the BMI - frankly, it is rubbish. I am going to spend a short paragraph totally ripping on the BMI, and then...

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