Yoga Bodi



Manifesting is a popular concept that has gained a lot of attention in recent years. It refers to the belief that we have the power to create our reality through our thoughts and beliefs. The idea is that by focusing our thoughts and energy on what we want, we can attract those things into our lives. This concept has been embraced by many people as a way to create positive change and achieve their goals.

The idea of manifesting is not new, and it can be traced back to ancient teachings and spiritual practices. It is based on the law of attraction, which states that like attracts like. In other words, our thoughts and beliefs attract similar energy and experiences into our lives.

Manifesting can be used to attract anything that we desire, from material possessions to better relationships, improved health, and increased happiness. The process involves setting an intention and focusing our energy and attention on that intention until it manifests in our lives.

To begin the process of manifesting, it is important to have a clear intention of what you want to attract into your life. This intention should be specific and focused on what you want to achieve, rather than what you want to avoid. For example, instead of focusing on not being in debt, focus on creating financial abundance.

Once you have set your intention, the next step is to visualize yourself already having what you desire. This involves creating a mental image of yourself experiencing the outcome you want. For example, if you want to attract a new job, visualize yourself in that job, feeling happy and fulfilled.

It is important to believe that what you want is possible and to trust that the universe will bring it to you. This requires letting go of any doubts or negative beliefs that may be holding you back. Instead, focus on positive thoughts and feelings that support your intention.

Manifesting is not just about thinking positively; it also involves taking action toward your goal. This means actively seeking out opportunities and taking steps that align with your intention. For example, if you want to attract a new job, you should actively search for job openings and send out resumes.

It is also important to be open to receiving what you desire. This means being open to new opportunities and experiences that may come your way. It also means being grateful for what you have in your life already, as gratitude is a powerful tool for attracting more abundance.

It is important to note that manifesting is not a magical solution to all of your problems. It requires effort and commitment, and results may not come overnight. However, with patience, persistence, and a positive mindset, manifesting can be a powerful tool for creating positive change in your life.

In conclusion, manifesting is a powerful tool for creating positive change in your life. By setting clear intentions, visualizing what you want, taking action, and being open to receiving, you can attract the things you desire into your life. Manifesting requires effort and commitment, but with a positive mindset and persistence, it can lead to increased happiness, abundance, and fulfillment.


International Women’s Day

International Women’s Day (IWD) is a global celebration that takes place every year on March 8th. The day is dedicated to recognizing the social, economic, cultural, and political achievements of women. It is also a day to raise awareness about inequality and advocate for women’s rights around the world.

This year’s theme for IWD is “Choose to Challenge”, encouraging individuals to challenge bias and inequality against women in our everyday lives. It is a call to action for everyone to actively work towards creating a more equal world, where women have the same opportunities and rights as men.

However, it is important to note that every day should be a day to celebrate women. Women play an essential role in our society and make countless contributions every day. Women are how each and every one of us came into the world, as every person has a mother who carried them for nine months and gave birth to them. Women play vital roles as caregivers, educators, entrepreneurs, and leaders in our communities and beyond.

Despite our immense contributions, women continue to face discrimination and inequality in various forms. All over the world, women are paid less than men for doing the same job, have limited access to education, healthcare, and job opportunities, and are subjected to sexual violence and harassment.

Celebrating women and our achievements should not just be confined to one day but should be a continuous effort to promote equality and women’s empowerment. One way to do this is to support women-owned businesses, which can help to close the pay gap and promote economic growth. Another way is to advocate for policies that promote equality, such as paid parental leave, affordable childcare, and equal pay for equal work.

We can also challenge stereotypes and biases in our daily lives, such as questioning the language used in job ads or questioning the lack of diversity in leadership positions.

In conclusion, International Women’s Day is a crucial reminder to celebrate the achievements of women, but it is equally important to recognize our contributions every day, where we are valued, respected, and given the same opportunities as all men.


Starting or Ending the day with Yoga and Mindfulness

Yoga is a wonderful practice that can be used to enhance the beginning or end of your day. Here are some ways to incorporate yoga into your morning or evening routine:

Morning yoga: Starting your day with yoga can help to energize your body and mind, and set a positive tone for the rest of your day. You can try a gentle flow sequence to stretch out your muscles, followed by some energizing sun salutations to get your blood flowing.

Evening yoga: Incorporating yoga into your evening routine can help to calm your mind and prepare your body for sleep. You can try a restorative yoga sequence to release tension and stress, or some gentle stretches to help you unwind and relax.

Breathing exercises: Both morning and evening yoga routines can include breathing exercises to help regulate your breath and calm your mind. You can try deep breathing exercises such as pranayama or alternate nostril breathing or simply focus on taking slow, deep breaths.

Mindfulness meditation: Meditation is another great way to enhance the beginning or end of your day. You can incorporate a short mindfulness meditation practice into your morning or evening yoga routine to help you feel more centered and present.

Setting intentions: Finally, incorporating intention-setting into your morning or evening yoga practice can help you stay focused and motivated throughout your day. You can take a few moments to set an intention for your day or reflect on your accomplishments from the day before.

In summary, using yoga to enhance the beginning or end of your day can help you feel more energized, focused, and relaxed. By incorporating yoga into your morning or evening routine, you can start or end your day on a positive note and promote your overall health and well-being.


Stepping Away from Devices

Stepping away from devices, such as smartphones, computers, and tablets can have many benefits for both our physical and mental health. Here are some reasons why taking a break from technology is important:

Reducing eye strain: Staring at screens for extended periods can cause eye strain, headaches, and fatigue. Taking a break from devices can help to reduce these symptoms and promote eye health.

Improving sleep quality: The blue light emitted by screens can disrupt our circadian rhythms and interfere with sleep quality. Taking a break from devices before bedtime can help to improve sleep and promote better rest.

Decreasing stress levels: Social media and constant notifications can increase stress levels and cause anxiety. Stepping away from devices can help to reduce stress and promote relaxation.

Enhancing social connections: Spending too much time on devices can lead to isolation and a lack of social connections. Stepping away from devices can provide opportunities to engage in face-to-face interactions and build stronger social connections.

Increasing productivity: Constant notifications and distractions can interrupt our workflow and reduce productivity. Taking a break from devices can help us to focus on tasks and improve productivity.

In summary, taking a break from devices can have many benefits, including reducing eye strain, improving sleep quality, decreasing stress levels, enhancing social connections, and increasing productivity. By setting aside time each day to disconnect from technology, we can promote our overall health and well-being.


Supporting Black Businesses

Supporting Black businesses has many benefits, both for the business owner and the wider community. Here are some reasons why supporting Black-owned businesses is important:

Economic empowerment: Supporting Black businesses is a way to contribute to the economic empowerment of Black communities. When you support Black-owned businesses, you are helping to create jobs, generate wealth, and foster economic growth within these communities.

Cultural representation: Black-owned businesses often reflect the culture and values of the Black community. By supporting these businesses, you are helping to preserve and promote Black culture, traditions, and heritage.

Innovation and creativity: Black entrepreneurs often bring unique perspectives, experiences, and ideas to their businesses. By supporting these businesses, you are helping to foster innovation and creativity within the business community.

Social justice: Supporting Black businesses is a way to promote social justice and equality. By creating more opportunities for Black entrepreneurs, we can work toward a more just and equitable society.

Better products and services: Black-owned businesses often provide products and services that are tailored to the needs and preferences of Black consumers. By supporting these businesses, you can access high-quality products and services that are specifically designed for your needs.

In summary, supporting Black-owned businesses has many benefits, including economic empowerment, cultural representation, innovation and creativity, social justice, and better products and services. By actively seeking out and supporting Black-owned businesses, we can help to create more inclusive and equitable communities.


Feeling Overwhelmed with Daily Tasks

Feeling overwhelmed with daily tasks is a common experience for many people, but there are several things that can be done to help alleviate this feeling and regain a sense of control. Here are some suggestions:

Prioritize: Take a few minutes to prioritize your tasks, making a list of what needs to be done in order of importance. This can help you to focus on the most critical tasks and give you a clear idea of what needs to be accomplished.

Break tasks into smaller steps: If a task seems overwhelming, break it into smaller, more manageable steps. This can help you to feel more in control and make progress towards completing the task.

Take breaks: It’s important to take breaks throughout the day, especially when feeling overwhelmed. This can help to recharge your energy levels and reduce stress. Try taking short breaks to do something enjoyable or relaxing, like going for a walk or listening to music.

Ask for help: If you’re feeling overwhelmed, don’t be afraid to ask for help. Reach out to colleagues, friends, or family members to see if they can assist with some of your tasks.

Practice self-care: Taking care of yourself is crucial when feeling overwhelmed. Make sure to eat nutritious foods, get enough sleep, and engage in activities that you enjoy.

In summary, feeling overwhelmed with daily tasks can be a challenging experience, but by prioritizing, breaking tasks into smaller steps, taking breaks, asking for help, and practicing self-care, it’s possible to alleviate this feeling and regain control. Remember that it’s essential to be kind to yourself and take things one step at a time.


Warming Up Before Exercises

Warming up before exercise is essential for preventing injury, improving performance, and enhancing overall physical fitness. A proper warm-up routine can help to prepare the muscles, joints, and cardiovascular system for the demands of exercise, while also increasing blood flow, oxygen uptake, and flexibility.

The primary purpose of a warm-up is to gradually increase the body’s temperature and heart rate in preparation for physical activity. A good warm-up should consist of light aerobic exercises, such as jogging or cycling, as well as dynamic stretching and mobility exercises.

Aerobic exercise is an excellent way to increase the body’s temperature and heart rate, while also improving circulation and oxygen uptake. This can be accomplished through light jogging, cycling, or other low-intensity cardio activities. The key is to start slowly and gradually increase the intensity over a period of 5-10 minutes until you reach a moderate level of exertion.

In addition to aerobic exercise, dynamic stretching, and mobility exercises are also important parts of a proper warm-up routine. These exercises are designed to prepare the muscles and joints for the movements involved in the upcoming workout. Dynamic stretching involves moving the joints through a full range of motion, while mobility exercises focus on specific muscle groups and movements.

Some examples of dynamic stretching and mobility exercises include leg swings, arm circles, lunges, and hip rotations. These exercises should be performed in a slow, controlled manner, and should be specific to the type of exercise you will be performing. For example, if you will be doing a lot of squatting and lunging in your workout, you should focus on mobility exercises that target the hips and lower body.

Another important aspect of warming up is mental preparation. It’s important to take a few minutes before your workout to mentally prepare yourself for the upcoming activity. This can involve visualizing the movements and techniques involved in your workout, as well as setting goals and intentions for the session.

In summary, warming up is an essential component of any exercise routine. By gradually increasing the body’s temperature and heart rate, as well as preparing the muscles and joints for the upcoming activity, you can prevent injury, improve performance, and enhance overall physical fitness.

A good warm-up should consist of light aerobic exercise, dynamic stretching, mobility exercises, and mental preparation. By taking the time to warm up properly, you can ensure that you get the most out of your workout, while also protecting your body from unnecessary strain and injury.


Social Media Yoga Challenges

Online social media yoga challenges have gained significant popularity in recent years as a way for people to connect with others and enhance their yoga practice. These challenges typically involve a group of yogis committing to a daily yoga practice, sharing their progress, and offering support and motivation to each other through social media platforms.

Participating in an online social media yoga challenge can bring many benefits. One of the primary benefits is the sense of community and connection that comes from practicing alongside others. Participants can connect with fellow yogis from around the world, inspire each other, and encourage each other to try new postures and variations.

Engaging in an online social media yoga challenge can also offer a means to deepen one’s yoga practice. By committing to a daily practice, participants can gain greater insight into their bodies and mind and explore new postures and techniques. The daily structure and accountability provided by the challenge can also help to establish a consistent yoga practice, which is vital for reaping the benefits of yoga, such as increased flexibility, strength, and relaxation.

Participating in an online social media yoga challenge can also be a source of inspiration and motivation. By seeing the progress and achievements of others, participants can be motivated to push themselves further and achieve their goals. The daily themes or pose challenges can also be a source of inspiration, encouraging participants to try new postures or variations that they may not have considered before.

Online social media yoga challenges can provide a fun and enjoyable way to connect with others and explore the practice of yoga. The sense of community and support provided by the challenge can help to make the practice more enjoyable and engaging, while also providing a sense of accomplishment and satisfaction.

In summary, participating in an online social media yoga challenge can bring many benefits, including community, connection, a deeper understanding of the practice, inspiration, motivation, and enjoyment. Whether you’re a seasoned yogi or new to the practice, taking part in a yoga challenge can be an effective way to enhance your practice and connect with others who share your passion for yoga.


Health and Yoga Retreats

Health and yoga retreats have become increasingly popular in recent years as more people recognize the benefits of taking time out of their busy lives to focus on their physical and mental health. These retreats offer participants the opportunity to unwind, relax, and rejuvenate their minds and bodies through a combination of yoga, meditation, healthy eating, and other wellness activities.

One of the key benefits of attending a health and yoga retreat is the opportunity to disconnect from the distractions and stresses of everyday life. Whether it’s the demands of work, family, or social obligations, many of us are constantly on the go, which can take a toll on our physical and mental health. By taking a break and immersing ourselves in a health and yoga retreat, we can step back from the chaos of our daily lives and focus on our well-being.


At a health and yoga retreat, participants typically engage in a daily practice of yoga and meditation. Yoga is a form of exercise that combines physical postures with breathing techniques and mindfulness. It has been shown to improve flexibility, strength, and balance, as well as reduce stress and anxiety. Meditation, on the other hand, is a mental practice that involves focusing one’s attention and quieting the mind. It has been shown to improve mental clarity, reduce anxiety and depression, and promote overall feelings of well-being.

In addition to yoga and meditation, many health and yoga retreats offer a range of other wellness activities, such as hiking, biking, kayaking, and other outdoor adventures. These activities provide an opportunity to connect with nature and get some fresh air and exercise, which can be incredibly beneficial for both our physical and mental health.

Another key component of health and yoga retreats is healthy eating. Participants are typically provided with nutritious and delicious meals that are designed to support their health and well-being. This may include plant-based meals, organic and locally sourced ingredients, and a focus on whole foods and unprocessed ingredients. By nourishing our bodies with healthy, whole foods, we can improve our energy levels, reduce inflammation, and support our overall health and wellness.

Overall, health and yoga retreats offer participants the opportunity to focus on their physical and mental health in a supportive and nurturing environment. By disconnecting from the stresses and distractions of everyday life and engaging in yoga, meditation, healthy eating, and other wellness activities, we can rejuvenate our minds and bodies and return to our daily lives feeling refreshed, energized, and inspired.


3 Must Dos – Steps to Weight Loss for a Healthier Body

Losing weight and maintaining weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind, and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefits. You simply need to work out regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee, or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above its standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

Firstly, drink lots of water all throughout the day. When you first start out trying to change your diet, it might help to allow yourself to eat all foods, but eat unhealthy ones in moderation or not at all, if you can commit mentally to this. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after a while eating the same things time and time again. When you allow yourself to give in to simple cravings, you are rewarding your body and making it less tempted to crave larger portions of bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. Americans especially have a habit of eating excess food portions and more than one portion of food per meal so be very aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.


A Detoxing Cleansing System is the Key to Weight Loss

If you’re like most people who have a weight problem, you’ve been on every diet imaginable. Chances are, you’ve lost plenty of weight over the course of your lifetime. The problem is, you most likely gained back all of the weight you lost – and then some. Like many people, you were probably looking for a quick fix – that magic bullet that would cause instant weight loss and that would keep you slim for life.

As you no doubt have realized, no such magic bullet exists. The key to successful weight loss is acknowledging that you need help, having the determination to learn new habits and adopt them for life, and finding the right tools to help you get the job done.


Because the typical American diet is high in substances that act as poisons to our bodies – things like saturated fats, sugars, and food additives and chemicals – the first step in any successful weight loss program is detoxing. This detoxification process is a cleansing process that gets the harmful substances out of your body’s bloodstream and tissues. Such a cleansing process has the added benefit of weaning you off of the toxic substances you may have been consuming for years. It breaks the addiction to sugar, caffeine, and the insidious preservatives that are so much a part of the American diet.

There are many cleansing system products available that can help you in the detoxing phase of your weight loss plan. It’s important to find one that is natural and organic, and that does not contain some of the potentially harmful substances found in many over-the-counter products. Read the labels carefully, and choose one that has vitamins, enzymes, and ionic trace minerals.

Jump Starting Weight Loss

While there’s no magic bullet that will cause you to lose weight and keep it off, there are products available that will help jump-start your weight loss. Often in the form of meal replacement shakes, these products are helpful for three reasons. First, the best shakes are natural and are chock full of organic whey protein, enzymes, vitamins, and minerals. While you’re reducing your caloric intake, these shakes can help speed up the fat-burning process. Second, they’re easy. Learning new dietary habits is fraught with the perils of temptation; having an easy-to-prepare shake makes it easier for you to keep temptation at bay. Third, it’s heartening to see immediate results. If, for example, you were to lose ten pounds in ten days, you’re more likely to continue with your weight loss plan. The power of success can’t be underestimated.

Staying With the Program

Quick weight loss may be emotionally satisfying, but remember that, in order to actually keep the weight off this time, you’ll need to make a commitment to changing the habits that caused you to gain weight in the first place. A regular exercise plan, a support group, and a food diary are all helpful tools in staying with the program.

Success for Life

For many people, weight loss is the first step on the path to health, energy, and wellness. This natural healing journey can and should begin with a detoxing cleansing system that rids your body of its toxic build-up.


How to determine what you want in Life

What do you really want in life?

Most people don’t discover what they want in life until it’s time to die – and that’s a shame.

Most people spend the best years of their lives watching television or doing things they dislike. An author described humanity by saying, “Most people die at twenty and are buried at eighty.” Are you one of the living zombies?

What do you really want in life?

Some people struggle in answering such questions. When asked what they want or what their goals in life are, many are unsure. They dillydally in their decision, hardly giving any thought about what they want in life. People without definite goals are letting time pass them by. Are you one of these people?

If you are undecided about what you want out of life, do not worry. There are many ways of discovering your purpose in life.

To discover what you want in life, try looking deep into your heart. Oftentimes, people are ruled by logic. People live by what they think they should be or by what others like them to be. The discovery process is the perfect time to listen to your heart. What your heart desires come from the whispers of your authentic self. Your authentic self is the real you.

Listen to your heart to be able to listen to your authentic self. What your heart says usually feels right. What your heart desires is what you usually love to do and this represents your passion. Anything done with passion is like a play where the task is accomplished without hesitation. You pour out your very best and feel no pressure or resistance.

You will totally enjoy doing things that are your passion. Setbacks, difficulties, and obstacles will make it more challenging, but should not deter you from pursuing your goals. Naturally, there may be barriers that may prevent you from reaching your goal, but your heart’s desire will find ways to overcome these barriers so that you may ultimately get what you want in life. Remember this: the universe supports people who are pursuing their passion and those who are pursuing their destiny.

However, this does not mean that you don’t use your head. People are born with both the mind and heart. Your duty is to live your best life and be in harmony with your mind and heart. The poet Rumi wisely said, “Live completely in the head and you cannot feel the breath and rhythm of life. Live completely in the heart and you may find yourself acting like a love-struck fool with poor judgment and discipline. It’s all a fine balance – the head and heart must forge a lifetime partnership if one wants to live a beautiful life.”

Listen to your instinct. Part of human nature is the mysterious and spontaneous reaction to things. Oftentimes, these are called instincts. Your authentic self communicates with you and guides you via instincts. Instincts are those gentle nudges that urge you to act and follow a certain path. Your role then is to listen attentively.

Oftentimes, we listen to what others say and allow them to run our lives. Parents often do this to their children. “We come from a family of doctors, so my son must also be a doctor.” How often do we hear this from parents who have good intentions for their children? Parents unconsciously block the true expression of their child’s real self and calling. Friends and critics will discourage you and point out the impossibility of your dream. Before heeding their advice, evaluate the accomplishments of the critics. Did they achieve their dreams? Do they dream big at all?

Remember, it is your destiny that is in line, not theirs. It doesn’t mean, though, that you will not listen to what other people say. Hear them out just the same. But the final decision should be yours.

There is only one thing to remember: Every person, to live truly and greatly, must define how he wants to live and what his brightest life will look like. Listen to your instincts and follow your heart’s desire. You will never go wrong.


De-Stress Yourself with Water, Oxygen, and Sunlight!

Oxygen, water, and sunlight are the most basic life-giving elements on this earth, without it we have no existence here, but our current lifestyles are so hectic, we seem to take it all for granted and not much thought goes into the fact that we need these elements daily to survive properly.

Our bodies are 70% water and we extract water from what we eat and drink. No doubt you heard that you should drink eight glasses of water per day. This is true although some people may need even more than that. Water is what hydrates you. Drinks like coffee, sodas, and alcohol will dehydrate you. Not to say that you should never drink them, but if you do, then drink extra water to make up for it.

How do you know if you are dehydrated? Here are some tips:

1) If you push your finger down on your skin and it does not pop back up immediately but feels a bit mushy and comes back slower, then you are dehydrated.

2) If your urine is dark yellow and has an odor, then you are dehydrated. Urine should be fairly clear and odor free. Note: there are foods such as asparagus or b-vitamins that will give your urine a dark color but that is natural and nothing to worry about.

3) If you are fatigued, your skin is flushed or your lips or mouth is dry then you may be dehydrated.

Sunlight is another element that we need to survive. We get lots of warnings that we need to protect ourselves from the sun and use sunscreen and stay indoors as much as possible. There is some merit to that, but we get vitamin D directly from the sun and you only need about 15 to 20 minutes to get that. As soon as the sun comes up, our spirits rise dramatically. Enjoying the sunshine can give you that boost, lift your spirits and make you feel better. Relaxing in the sun is a great way to de-stress.

Oxygen! Getting enough is vital, but alas, we have become shallow breathers, and many more of us than you realize don’t get enough oxygen.

Well, just look at the couch potato watching TV all day, or people that have machines that do most of the work for us. How often have you seen lawn maintenance personnel sitting on a lawn mower cutting the grass? We used to get out and push. It was a huff-and-puff job but you certainly would be breathing hard afterward.

Kids used to walk to school, now they take buses or get driven to school. How many of us sit in an office all day working at our computers? Then we go out for a sit-down lunch, work some more and get home and relax in front of the TV for the rest of the night trying to unwind from the mental stress of the day. Sleep and do the same routine the next day and the next day and so on. When do we really move our bodies?

There is a certain percentage of people that will go to the gym regularly or do cardio workouts and then you have people who dance etc. For those of you already doing that, good work!

We need oxygen for all the cells in our bodies to be healthy. The best way to do that is to move our bodies around and breathe deeply. Most exercise classes will get you there. It does not matter if you do weights, yoga, running, or walking. Get yourself moving and breathing.

You can also do breathing exercises while sitting or lying down. Get yourself comfortable and slowly breathe in through your nose and then slowly release from your mouth. Do this several times. Take a break for a few minutes and do it again several more times.

In short, drink water, breathe deeply, and get some sunshine! You will look and feel better!


10 Steps to Help You Get a Great Night’s Sleep

How did you sleep last night?

I had a great night’s sleep, but when I woke up I thought what a powerful effect a great night’s sleep has on your metabolism, and I wanted to share with you some ideas about how to get a better night’s sleep.

Now my idea of a great night’s sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night’s sleep you rarely, if ever, think about your troubles, you never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also, a key factor in determining if you had a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. Because if your night is full of ‘bad’ or ‘stressful’ dreams then you’re most certainly tossing and turning throughout the night and NOT getting a night of “restful” sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is the key. Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring affects your sleep and your health. People who snore tend to disrupt their sleep, on average, 300 times each night – now that’s not a restful night’s sleep! Now think about it this way for a moment – if you’ve been under stress lately, or if you’re mattress sucks, or if you just plain haven’t been able to sleep well for the past few weeks (or months), then you haven’t given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don’t try to catch up on your sleep. People tell me all the time that they know that they don’t get enough sleep during the week – but they “catch up” on the weekends. Let me put an end to that myth right now. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate – without it, you’re actually deteriorating yourself rather than re-energizing yourself.

So what’s considered enough sleep?

Generally speaking, everyone should strive to get 8 hours of restful sleep. Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and awaken fully refreshed every day, then you might be the type of person who can get away with less sleep – maybe 6 hours each night.

On the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you’ll need more than 8 hours. A marathon runner, for example, tends to put his/her body through a lot of stress each day – that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

10 Steps To Help You Get A Great Night’s Sleep:

1. Make a list of what you need to do the next day, write it all down, and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you giving your brain the signal that it no longer needs to think about those tasks.

2. Don’t watch television or listen to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the TV or radio on.

3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts – as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you’re sleeping in is as dark a room as possible – the body is made to sleep when it’s dark out – the darker the room the more potential for a night of deep sleep.

5. Make the room as silent as possible – turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don’t eat for at least 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind – which is what sleep is all about! The body was designed to digest food best while moving – not while laying down.

7. Try to go to bed at approximately 10:00 pm and wake at approximately 6:00 am. In Ayurvedic medicine, it’s believed that there are cycles that are the most conducive for certain activities. Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don’t take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deadening your senses – the goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

9. Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breathe in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.

10. During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, 3 – 20 minute sessions, or 6 – 10 minute sessions — just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night’s sleep is walking.

I wish you the best night’s sleep tonight and every night.


Do You Use Your Body As A Garbage Can?

Do you clean off your plate even when you are already full? Do you finish the dinner scraps just because you can’t stand the thought of throwing out the food? Do you eat that last spoonful of chili in the pot just because nobody in your family wanted to finish it? To get rid of this extra food, do you choose to throw it right in your mouth?

If that sounds like you, you are not alone. This behavior is very common. Most of us have been taught not to be wasteful. When we were little, we were told to clean off our plates, so it is deeply ingrained in many people’s minds. We feel guilty about throwing out any food, especially since we know that there are so many starving people in this world.

In addition, since we paid money for the food, we perceive leaving food on our plates as wasting money. It is especially true in restaurants – if there are not enough leftovers to take home, most of us will clean off our plates because we feel we have to get our money’s worth.

Do we stop to consider that day after day, it really adds up. All this food that we eat after we are already full turns into tens of pounds of body fat not to mention whatever additives, preservatives, pesticides etc are in the food we’re eating. You avoid wasting the food, but instead, you might be wasting your health, your goals, and your weight loss efforts.

Next time you are about to eat because you feel guilty for the wasted food, tell yourself:

“I Am Not A Garbage Can!”

Instead of throwing the unwanted food in the trash, you are throwing it into your stomach. By doing that, you are treating your body as a garbage can on an energetic level. You are not the chosen medium to gather stuff that nobody wanted to eat!

To get over the guilt associated with wasted food, think of it from the perspective that this excess food is actually serving a better purpose when it’s fed to your compost or your dog, or just throw it out! Let go! If that food is thrown out, it might cause you to be mindful about how much food you cook or purchase for a meal, and that less might be sufficient so that you can fulfill your appetite and not allow any leftovers.

When you eat everything off your plate, it is completely fine. Just do ensure you’re maintaining a good exercise regime. Also, don’t think that you are wasting your money if you don’t finish all the food you paid for. The money is already spent – you are not going to gain more money by eating more than you can fit in your stomach!

Aim to only eat when you are hungry. Treat your body well. Say it with me, “I Am Not A Garbage Can!”

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