In order to live your life to the fullest, you need to simplify it as much as possible. This can be especially important if you’re working 40+ hours per week and trying to balance family time, social events, and other obligations. A busy lifestyle can lead to anxiety and even burnout, so it’s important to simplify as much as possible in your day-to-day routine. These 10 steps will help you start simplifying your lifestyle today. Article Content [ hide ] De-clutter your life Eat more plants Have your own side hustle Follow your passion Teach what you know Have low expectations Wear less makeup Take time for yourself daily Work out less and stress less Invest in high-quality products De-clutter your life One of the best ways to simplify your life is also one of the most daunting: de-cluttering. It’s natural and normal for stuff—and not just physical stuff—to pile up over time, but that doesn’t mean you should keep everything. Take some time to decide which items are worth keeping and which items aren’t worth it—it might feel hard at first, but once you start on your journey towards a simpler life, you’ll find yourself appreciating all that extra space. Here are some tips for getting started with de-cluttering your life. In order: Cancel unneeded memberships. Eat more plants You’ve probably heard that eating more plants is good for you. But, how many of us actually do it? For better health and a simpler life, try adding more plants into your diet. Have your own side hustle Having your own side hustle is a great way to make extra money on top of your regular income. It can also be a great way to learn new skills, build up experience and try out new things. If you’re looking for ways to earn some extra cash, it’s well worth considering having a side job or becoming an entrepreneur. The most important thing is that you pick something you enjoy doing so that you don’t feel like it’s work! Follow your passion Passion plays a huge role in making work feel rewarding and meaningful. I’m not talking about following your passion just for a career—I’m talking about finding your passion outside of work, too. Follow your passion and you’ll feel more energized, happier, and more fulfilled; basically, you’ll just have an easier time getting through each day. Some ways to make that happen? Travel (or take a class), read (or meditate), and volunteer. Getting away from everyday distractions can give you clarity when it comes to what truly lights you up and helps keep stress at bay. Start small—try taking one course or learning one skill per year—and watch how your life changes as a result. Teach what you know It seems like a lot of people don’t know how to manage their money. It’s like they just don’t know what works and what doesn’t. Good financial management starts with a realistic assessment of your income and expenses. If you have a handle on your overall financial situation, you can come up with appropriate strategies for saving, investing, and spending. The best way to learn is by teaching, so that’s what I did in How To Budget: A Step-by-Step Guide. In it I walk you through budgeting from start to finish, explaining all sorts of practical applications along the way. Budgeting is simple once you learn how! Have low expectations It’s nice to have high expectations for our job, but it can also lead us astray. Sometimes, we set our sights on a particular position and don’t get it—but that doesn’t mean we’re not a good fit for anything else in that organization. It might just mean that there are other jobs (or opportunities) in which we are actually more of a match. Whenever you go into an interview, keep your expectations low. There is probably nothing you can do right or wrong when first applying for a job—you will likely be out of place no matter what kind of candidate you happen to be. Wear less makeup Makeup can be a quick way to help us feel more confident, but wearing it every day can take its toll. Not only is makeup often expensive, it also leads many of us to overindulge in other unnecessary beauty products and procedures. To simplify your lifestyle and save money, look for ways to make your daily makeup routine less complicated. Start by incorporating less makeup into your morning routine. If you have time for only one step beyond moisturizer and sunscreen, start with an eye cream that prevents wrinkles and dark circles without getting cakey or irritating sensitive skin around your eyes—all while imparting a subtle hint of color that does wonders for your complexion. Take time for yourself daily This can be something as simple as reading a book for 30 minutes before bed, going for a short walk in your neighborhood, or meditating on a daily basis. It’s important to regularly schedule time for yourself because if you don’t take care of yourself, who will? Put your own needs first and prioritize self-care so that you can bring your best self into each interaction with others. When we make our health and wellness a priority, we can help those around us do so too—and it helps set an example of what good self-care looks like. Work out less and stress less Work out less, stress less: Many of us find ourselves working out and working late because we’re stressed about work. When you combine two negative activities, you don’t get a positive result. Eliminate one and see how much more energy you have for your work life. Maybe now that time at home is less stressful, it won’t seem like such a bad thing to give up an hour of exercise class on Monday night in favor of spending time with your family or just getting an extra hour of sleep. Invest in high-quality products If you’re trying to simplify your lifestyle , it’s often a good idea to invest in high-quality products. When you buy something that has a longer lifespan than something else, you’ll end up saving money on both utility costs and replacement costs. For example, buying clothes from high-end retailers might cost more at first but they last much longer. The same applies to tools (professional quality tools will last you much longer than something cheap). Plus, if you buy products of better quality, they can make your life simpler in other ways too—you won’t have to worry about replacing them as often or needing repairs as frequently (unless you have poor habits around care and maintenance). 8 Reasons You Should Work Out Even When You Don’t Want To 7 Healthy Ways to Start Your Day How to Stay Fit While Living a Busy Lifestyle Don’t Fall for These 8 Health Food Store Myths! Reverse Running: Why You Should Try It #makeup #social #Invest #stress #skills #passion

Being healthy doesn’t just mean being physically fit, but being fit in every sense of the word. A large part of staying fit requires changing your diet and exercise habits, which can be very difficult to do, especially if you have been doing the same thing for many years. Here are some tips to help you start living a healthier lifestyle. Article Content [ hide ] Why exercise? Workout in shorter intervals with greater intensity Join a gym if you can Figure out your workout beforehand Know how many calories you need each day Interval training and stretching are the best way to workout Why exercise? Exercise is important for many reasons . First, it’s essential for maintaining good physical health , which is in turn crucial for optimizing our mental health . In fact, nearly all chronic diseases—such as heart disease and diabetes—can be prevented or even reversed through exercise and a healthy diet. Research also suggests that exercise is an effective way of managing anxiety and depression. When you feel happier and more energetic, you’re able to enjoy life more fully, meaning you’ll be less likely to suffer from stress-related illnesses that plague modern societies today. Exercise can also help us cope with stress by reducing levels of cortisol (the stress hormone) in our bodies; people who exercise regularly show lower levels of cortisol than those who don’t. The result? Your body will become stronger and healthier if you exercise consistently, but your mind will also benefit immensely. A regular fitness routine has been shown to reduce symptoms of mental illness like schizophrenia, dementia, bipolar disorder, major depressive disorder, anxiety disorders, and substance abuse disorders. This part should talk about – How much exercise do I need?: It depends on your current state of health and your goals! A reasonable goal is 2–3 sessions per week that last around 30 minutes each session. As far as intensity goes, aim for 60–70% maximum heart rate during aerobic exercises such as jogging or cycling; increase resistance during strength training exercises if possible so that you’re working at 80–90% maximum effort. 8 Reasons You Should Work Out Even When You Don’t Want To Workout in shorter intervals with greater intensity Another common mistake people make when working out is working out for hours and hours. In fact, some people are so eager that they end up injuring themselves in their enthusiasm! It’s true—exercising more doesn’t necessarily mean you’re going to be healthier. Exercising intensely for shorter intervals will help you reach your fitness goals faster than spending hours at it. To optimize efficiency, keep your workout under an hour in length; after all, most people can’t concentrate on anything longer than that! High-intensity interval training (HIIT) workouts have been proven time and again to get results fast with an extremely low rate of injury. So if you want to lose weight or get fit, HIIT is your best bet. Join a gym if you can Gyms offer a variety of services and specialties, so it’s best to do your research. Do you want a gym that emphasizes group classes? One with a spa? What about one that caters to a specific kind of workout (cycling, running, etc.)? Finding a gym that fits your needs and is convenient for you can help motivate you toward fitness goals. If joining a gym isn’t an option for you, check out free online resources like Youtube or Google Fitness. Even if you can’t afford or join a gym, exercise can help keep us fit! Start by walking at least 30 minutes every day. 7 Motivating Workout Tips to Get You Moving Figure out your workout beforehand It is important that you figure out your workout beforehand, even if it is simple. Write down what it will include, how long it will take, and when you will be doing it so you don’t end up wasting time figuring out your workout at that moment. It also gives you something to look forward to which increases your motivation as well. You should always have some sort of plan for your workout or else it won’t get done. If you are an exercise novice or have been sedentary for a while then you may want to make sure that there is someone in your life who can help motivate and encourage you through some tough spots as well as help explain things in more detail if they become necessary. Know how many calories you need each day How many calories does your body need each day? It’s easy to forget how much energy you’re using on any given day. Here’s a quick guide, though it’s important to remember that these are estimates and may be higher or lower depending on your size, gender, age, and activity level. If you’re not sure how much energy you need daily, start by determining how many calories you burn each day. This can be done through personal experimentation (e.g., keep track of what activities you do each day and record how many calories you expend doing them) or by using an online calculator. Interval training and stretching are the best way to workout Interval training is one of, if not THE best way to work out. The beauty of interval training is that it can be used with any exercise. Whether you are working out with a group or on your own, you can incorporate short bursts of fast and intense exercise into your workout routine. A great way to start interval training is by starting slow and gradually increasing your pace over time. Then work on adding another burst of intensity throughout your workout. For example, run at 5.5 miles per hour for 1 minute and increase up to 6 miles per hour for 30 seconds then back down to 5.5 miles per hour for 1 minute again in between sprints or runs throughout your workout —be sure not to push yourself too hard! 8 Reasons You Should Work Out Even When You Don’t Want To The Truth About Nutrition: Why Everything You Know May Be Wrong Cross Fitness: Get in Shape with a Unique Workout I Tried Going to the Gym Three Times a Week for Two Months. Here’s What Happened 8 Tips to Make the Most Out of Your Gym Membership #aerobic #health #heartrate #calories #running #walking #stretching #healthy #bipolardisorder #stresshormone #cycling #workout #exercise #lifestyle

Whether you’re looking to lose weight or just burn some extra calories, the key to getting in shape is exercising more frequently. Many people avoid working out because they think it’s going to be boring and tedious, but here are eight exercises that will help you lose weight while still feeling like you’re having fun! Each exercise burns between 200 and 400 calories, so if you do them all together, you can seriously boost your calorie-burning potential while getting fit! With these exercises, you’ll be hitting every muscle group in your body and burning tons of calories at the same time! Article Content [ hide ] 1. Plank 2. Mountain Climbers 3. Burpees 4. Squats 5. Pushups 6. Tuck Jumps 7. Jump Rope 8. Running Up Stairs 1. Plank Hold a standard plank for at least 30 seconds to build up strength in your upper body and core. Although your abs will be burning, you should feel your shoulders shaking more than anything else. This is one of those exercises that require slow and steady progressions. Don’t try to add time or difficulty too quickly; instead, focus on stability and form. Make sure not to bend from your elbows or let your lower back sag; push through with your toes, squeeze everything tight, hold it—and you’ll be one step closer to achieving fitness goals! 2. Mountain Climbers Mountain climbers may be one of those secret-weapon exercises. This exercise works your lower body, core, and upper body muscles in one move—not to mention it’s effective at boosting endurance. To do mountain climbing, begin in a pushup position with your hands on a yoga mat or towel and your feet hip-width apart on another mat or towel. Step one foot up toward your hands while keeping the other leg extended behind you and both arms straight. Then step back down to starting position. Do 10 reps for three sets on each side. 3. Burpees The next exercise on our list is burpees, which are an effective way to torch calories. According to research published in Applied Physiology, Nutrition, and Metabolism, one minute of burpees can burn as many as 110 calories. Start by standing with your feet slightly wider than hip-width apart. Squat down and place your hands on the floor directly underneath your shoulders (like a push-up position). Kick your feet back so they’re flat on the floor; then lift them up again and jump as high as you can. This will count as one rep. Do five sets of 10 reps at a pace that’s challenging but not too hard. The Truth About Nutrition: Why Everything You Know May Be Wrong 4. Squats Squats are incredibly effective at burning calories. The exercise is so calorie-intensive because your legs do all of the work, and you use your own body weight for resistance. A study conducted by scientists at Laval University found that people who did five, 30-second sets of squats burned as many calories as those who pedaled a stationary bike for an hour. Squats are also easy to incorporate into a variety of routines—you can do them during commercial breaks or while brushing your teeth! 5. Pushups Pushups are one of the best all-around upper body strengthening and calorie-burning moves you can do. They’re effective for targeting your chest, arms, shoulders, back and even your legs (if you’re doing a full pushup). And if you do them right—from your toes instead of on your knees—you can work your core as well. Although pushups are also great for strength training, be careful not to go too heavy; remember that you still want to build endurance with these. Go for 10–15 reps per set when using lighter weights. 6. Tuck Jumps You might be surprised to learn just how many jumping jacks you can do in a minute. According to research conducted by Metabolic Technologies, tuck jumps have an energy expenditure of 100-130 calories/minute and up (an up being any repetition above five). An all-out 30-second burst will help you torch a whopping 372 calories! Try it: Stand with your feet shoulder-width apart and both hands resting at your sides. Jump up as high as possible, bringing your knees to your chest. Straighten back out again on landing and repeat. Repeat for one minute and then rest for one minute before beginning again. Continue repeating until you hit 60 minutes total for maximum calorie burn! 7. Jump Rope Jump rope is a great form of exercise because it’s one of the few workouts that burn as many calories as running. In fact, jumping rope will actually consume more energy than jogging at 6 mph. The American Council on Exercise reports that jumping rope burns up to 8.7 calories per minute, which puts you in better shape than just about any other workout out there. If you can go for 15 minutes nonstop with a 2-minute rest break, you’ll be burning 116 calories—and when was your last run? To get started, try jumping over a speed rope set at 3 to 4 inches off of the ground while holding onto both handles. Your goal should be to jump continuously and keep a good posture throughout your workout . It may take some practice before you feel comfortable trying advanced moves like hopping on one foot or switching directions mid-air, but if you stick with it, these moves are bound to become easier and soon enough you’ll have an impressive arsenal of skills under your belt! To really challenge yourself (and continue building endurance), consider incorporating resistance bands into your routine by using them as handles during jumps. 8 Reasons You Should Work Out Even When You Don’t Want To 8. Running Up Stairs Running upstairs is fantastic exercise. Not only will it help you get a lean and defined upper body, but it’s also an excellent calorie burner. It’s important to remember to keep your form in check when doing so; there’s no use risking injury when you could be burning even more calories. Running on stairs builds muscles in your legs and glutes, which will slim down your legs if used consistently. To maximize results, make sure to run at full speed—but don’t forget to hold onto railings for safety! For example, if you weigh 150 pounds, each flight of stairs climbed should burn around 145 calories after about 20 minutes of running. 100 Best Healthy Lifestyle Blogs and Websites Reverse Running: Why You Should Try It Fitness: The Key to a Healthy Lifestyle The Truth About Nutrition: Why Everything You Know May Be Wrong Think Giving Your Kids Juice is Better Than Soda? Think Again #calories #burning #pushups #JumpRope #fitness #mountainclimbers #muscle #squats #exercise

Did you know that your body needs vitamins to keep it functioning properly? It’s true! Vitamins are essential nutrients that can’t be produced naturally by the body but are necessary for many biological processes to occur. Having vitamin deficiencies can lead to health problems or even disease, so it’s important to take vitamins daily to make sure you get the full complement of vitamins and minerals your body needs every day. Here are some quick tips on why vitamins are essential for your health. Article Content Vitamins make us happier Vitamins make us healthier Vitamins help us look better Vitamins help us stay fit Vitamins make us happier Vitamins can help reduce stress, which allows our brains to function more efficiently. Vitamin B5, in particular, is an essential nutrient that helps support relaxation and a healthy mood. This nutrient boosts brain chemicals known as neurotransmitters—serotonin, dopamine, and norepinephrine—which influence mood and energy levels. Feeling stressed out? Ask your doctor about adding a vitamin B5 supplement to your daily routine. A deficiency of vitamin B5 could mean that your brain isn’t able to produce enough serotonin and other neurotransmitters needed to regulate moods and manage stress-related symptoms effectively. 7 Signs It’s Time To Nurture Your Brain Vitamins make us healthier Many of us assume that vitamins are just a useful tool to help with dieting or give you more energy. However, vitamins are essential for overall health and wellbeing, especially when it comes to some of our most common and easily preventable diseases. For example, did you know that heart disease is one of the leading causes of death in America? It’s responsible for 639,000 deaths every year in America alone, costing over $200 billion annually in healthcare costs! Heart disease can be prevented by simple lifestyle changes including increasing daily intake of Vitamin C and E. Luckily many people don’t realize how easy it is to add vitamins into their diets by making healthy food choices such as eating fruits and vegetables or adding them into a smoothie. Vitamins help us look better They aren’t just pretty faces. Our skin is one of our most visible organs, so taking care of it can help us feel better and look younger. One great way to do that is by upping your vitamin intake! Vitamin A helps restore moisture in your skin and increases elasticity, while vitamin C acts as an antioxidant that combats inflammation. Want to give your complexion a boost? Look no further than our array of vitamin-enriched skincare products. We carry everything from anti-aging serums and nourishing night creams to BB cream, moisturizer, and sunscreen. There are tons of products out there claiming they will help you look better – but we have science on our side when we make such claims! Vitamins help us stay fit You need vitamins and minerals to perform a wide range of functions in your body. Vitamins help us stay fit and healthy , while some help boosts our mood or improve our vision. A vitamin is a type of organic compound. As you might have guessed, they’re essential to your health. They are called essential because they can’t be synthesized by our bodies, so we must take them in through diet or supplementation. There are two different types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins (A, D, E, and K) are stored in your body and don’t need to be replenished daily; it takes several weeks to deplete these from your body because your liver absorbs them as needed. 5 Supplements to Boost Your Immune System Right Now Fitness: The Key to a Healthy Lifestyle The Importance of Dogs in Our Lives 100 Best Healthy Lifestyle Blogs and Websites #health #vitamins #vitaminE #vitaminB5 #smoothie #vitaminC #food #nutrients

Your brain might be your most important organ, but you probably don’t spend much time nurturing it. For example, did you know that emotional and physical stress can shrink your brain? Or that mental exercise can make it bigger? Here are eight signs that it’s time to give your brain some love and eight ways to do it. These will help keep your mind sharp, no matter how old you are or what kind of stresses you face every day! Article Content [ hide ] 1. The brain is the center of our existence 2. The brain helps us navigate the world 3. Our brains can hold onto and recall memories 4. Brains enjoy being challenged and stimulated 5. Brains can help us learn new things every day 6. Keeping our brains active can prevent diseases like Alzheimer’s and Dementia 7. The brain is susceptible to less than favorable lifestyle choices (i.e. Smoking, Drinking, etc.) 1. The brain is the center of our existence Thanks to the brain, we have the ability to think, learn and adapt. Without it, none of our other organs would be able to function properly or even exist at all. Our brains are constantly interacting with our bodies and our surroundings; they’re always being used, whether we’re aware of it or not. This constant communication is what keeps us sharp and functioning—but it also means our brains are highly susceptible to outside influences, which makes it all the more important that we keep them as healthy as possible. There are many things you can do on a daily basis to make sure your brain stays in tip-top shape throughout your life. Here are eight warning signs you might need to nurture your brain, plus what you can do about each one. 2. The brain helps us navigate the world The brain helps us navigate the world, but like any other part of the body, it needs a little care. Make sure you’re giving your brain the tools it needs to do its job by following these eight ways to care for your brain: Write things down Get organized Be grateful Practice math Remember facts about current events Challenge yourself with puzzles and games Take a hike (or bike ride) A lot of times we don’t realize how much our brains help us in everyday life until they start falling on us. This is when we realize that taking good care of our brains is extremely important because they are what keeps everything together. 3. Our brains can hold onto and recall memories Specific cells called place cells in our brains help us remember where we are. A part of our brain known as our hippocampus records new experiences and constantly adjusts place cells so we can remember places more easily. The more times you visit a location, such as your office or home, place cells become stronger at recalling that location. That’s why it’s important to create new memories every day by traveling, trying new things, and meeting new people! 4. Brains enjoy being challenged and stimulated Brains enjoy being challenged and stimulated. Challenge and stimulation, especially when done regularly, keep our brain cells alive and healthy , helping prevent mental decline. If you don’t challenge your brain on a regular basis, your memory may begin to fade and you may start to lose some of your critical thinking skills. Challenging yourself with new activities will not only build skills for today but also boost your brain power for tomorrow. Here are some ways to keep challenging your brain every day! Learn something new Try something that makes you uncomfortable Stay physically active Do puzzles Go on an adventure Learn how to cook Explore an unfamiliar place Have fun Share your own ideas! Tell us what helps you nurture your brain in the comments below! How to Get Motivated to Exercise When You’re Feeling Lazy 5. Brains can help us learn new things every day From science to history, art to mathematics, and everything in between, there are endless opportunities for our brains to grow. According to neuroscientist Gregory Berns, author of Iconoclast: A Neuroscientist Reveals How to Think Differently, we all have an invisible creativity muscle that can improve with practice. Here are just a few tips for developing it. 1. Read something new every day. 2. Read something old every day. 3. Write something new every day (blog post, email, poem). 4. Go to a museum or gallery. 5. Take a class on something you’ve always wanted to learn about but never had time for. 6. Learn how to play an instrument 7. Learn how to draw or paint 8. Pick up chess or another strategy game 9. Take up yoga 10. Listen carefully when someone is speaking 11…. 11. Spend more time outside The human brain is a work in progress—and like any other muscle, its health and strength rely on consistent exercise. Whether you’re trying to get smarter at work or simply enjoy keeping your mind sharp, here are eight ways to nurture your brain. 1. Connect with people: Being social isn’t just good for our emotional well-being; it also has physical benefits for our brains. 6. Keeping our brains active can prevent diseases like Alzheimer’s and Dementia Keep your brain active by learning new skills, practicing old ones, and challenging yourself to perform tasks that are just beyond your comfort zone. Studies have shown that activities like these can help ward off cognitive diseases in midlife and keep you sharp as you age. Just make sure you’re doing more than taking a few walks around the block each day — getting out of your element is one of the best ways to keep your brain from becoming stagnant. Whether it’s signing up for dance lessons or trying something totally different, get out there and challenge yourself! 7. The brain is susceptible to less than favorable lifestyle choices (i.e. Smoking, Drinking, etc.) Yes, even one-off activities can impact your brain. A 2012 study found that smokers and alcoholics, who engaged in binge drinking only once a week, were two to three times more likely to develop Alzheimer’s Disease than non-smokers and non-alcoholics. A 2008 study published in Alcoholism: Clinical & Experimental Research also found that even one instance of binge drinking over six months could lead to shrinkage of hippocampus volume. And these are just a few examples—the relationship between less than favorable lifestyle choices and poor brain health is undeniable. With so much at stake, it’s important to take care of our brains for now and for later. Why Vitamins Are Essential for Your Health How to Stay Fit While Living a Busy Lifestyle The Importance of Dogs in Our Lives I Hired a Personal Trainer and It Was the Best Decision I Ever Made #cells #health #memories #braincare #brain #dementia

When your body doesn’t feel like you want it to, working out may seem like the last thing you want to do. But working out when you don’t feel like it can be as beneficial as working out when you do feel like it, especially if you have some tricks up your sleeve for making the workout seem more enjoyable and motivating. Try these eight tips to start working out even when you don’t want to! Article Content [ hide ] Working out makes you happy Working out relieves stress So many people are doing it Understanding your body and its limits Pick the right workout program Interval training is great for beginners The best exercises are compound movements Rest days matter as much as workout days Always stretch after your workout Working out makes you happy Not sure you have motivation to work out? Just think about how great you’ll feel once you’re done. According to a study published in Psychology of Sport and Exercise , people who exercise regularly report being happier than those who don’t. A group of 120 women kept journals for 10 weeks, tracking their moods, symptoms of depression, and physical activity levels. At the end of each week, they also filled out questionnaires about how happy they were with their lives in general. While exercising didn’t make them feel any more positive than normal on days when they exercised, it did make them feel better than usual on days when they didn’t work out — so much so that it canceled out feelings of stress and dissatisfaction. The researchers concluded that even if you can’t find time to hit up your favorite gym or yoga studio, just getting moving will help improve your overall well-being. Working out relieves stress If you’re feeling tired, tense, or stressed out, exercise is a great way to put a halt to it. Scientifically speaking, exercising triggers the body’s natural opiates (endorphins) which lead to that feeling of being high. There are many studies that prove working out relieves stress. Just 45 minutes of moderate-intensity aerobic exercise can reduce feelings of stress and depression by at least 50%. If you’re having trouble starting an exercise routine or getting back into one after a layoff period, we have more than enough tips for motivating yourself. Working out also releases serotonin in your brain, which makes you feel happier. Working out gives you energy: Feeling fatigued? Need some pep in your step? Go work out! Exercise increases blood flow to all parts of your body and helps deliver oxygen throughout your system. It also boosts your metabolism, so if you want to lose weight or just feel like eating less because you’re constantly full, try hitting up the gym first thing in the morning before breakfast. A good workout will give you plenty of energy for whatever tasks await later on in the day—and don’t forget about how much easier it will be to fall asleep at night! So many people are doing it Working out. But for every person who loves it, there’s another one who dreads even thinking about it. Still, no matter your feelings on working out, everyone can agree that doing so can often feel like a great fit — especially when it helps us meet our health and fitness goals. Read on to learn why you should exercise even when you don’t want to. A study published in the American Journal of Preventive Medicine found that older adults who exercised had a 46 percent lower risk of dying during an 11-year period than those who didn’t work out. Plus, if you look at how much happier people are after starting to work out, you might find yourself feeling motivated enough to hit up that gym today! In fact, a recent survey by The Huffington Post showed that 79 percent of Americans said they were happier with their lives after they started exercising regularly. So whether you want to live longer or just be happier now, here are eight reasons why you should work out even when you don’t want to: 1. It makes you happy Studies have shown that physical activity increases happiness levels by releasing endorphins into your body. Endorphins help improve mood and boost self-esteem by triggering positive feelings within your brain. 7 Motivating Workout Tips to Get You Moving Understanding your body and its limits Many people never really understand their bodies or how to work them out. Our bodies are all different and they each respond differently to different types of activities. There are some people who love jogging, while others despise it. If you’re looking for a great fit, try taking up swimming or even cycling. Pick the right workout program It’s important to choose a workout that you actually enjoy and that works with your lifestyle . You can always push yourself, but you don’t want to dread something or force it on yourself. If you really aren’t into yoga, for example, find a workout class that works for you—even if it’s just a long walk outside every day. How to Stay Fit While Living a Busy Lifestyle Interval training is great for beginners For those just starting to exercise, interval training is an excellent way to get a challenging workout in a shorter period of time. Interval training requires alternating bursts of high-intensity work with periods of low-intensity work or rest, like sprinting for 30 seconds followed by 1 minute of walking. The high-intensity sessions can boost your metabolism for up to 48 hours after exercising. The best exercises are compound movements Doing compound movements, or exercises that require multiple joints to work together and with greater force is one of the best ways to lose weight. Squats, deadlifts, rows, and pull-ups are just a few examples of great compound movements. Another benefit: they increase your overall work capacity because they place more stress on your cardiovascular system. Rest days matter as much as workout days Working out is important, but so is giving your body time to rest and recover. Many people think that if they don’t do a full workout every day, they are not actually working out—but you are. If you’re constantly pushing yourself to new limits each day, your body never has a chance to replenish its energy stores or repair itself from previous workouts; it gets worn down instead of resting up. Always stretch after your workout If you’re stretching after your workout , it’s a good indication that you’re taking your fitness routine seriously. Not only will stretching help improve your flexibility and range of motion, but it also helps reduce soreness after working out by keeping blood flowing to muscles. Stretching is most effective when it’s done immediately following exercise, so don’t make yourself wait too long before getting on with it! Stretch as soon as possible to get more flexible and enjoy a higher level of overall fitness. 7 Motivating Workout Tips to Get You Moving Fitness: The Key to a Healthy Lifestyle Cross Fitness: Get in Shape with a Unique Workout How to Get Motivated to Exercise When You’re Feeling Lazy Top 10 Ways to Simplify Your Lifestyle #weight #body #crossfit #training #strength #strong #sport #fitness #athlete #athletic #workout #weightlifting #exercise #gym

Off-page SEO is a huge and often unexplored part of SEO as a whole. And while we all know that on-page SEO is important, it’s only one piece of the puzzle. Read on to learn more! What is Off-Page SEO? Off-page SEO is the process of optimizing a website for higher search engine rankings by building authority and relevancy signals off of the website itself. This can be accomplished through link building, social media engagement, and other off-site activities. The key to successful off-page SEO is to focus on quality over quantity when it comes to both links and content. It’s also important to create a well-rounded strategy that incorporates multiple different tactics, as this will help you to build a more diverse range of signals. Finally, don’t forget to track your progress and adjust your approach as needed – this is an essential part of any good SEO campaign! The Different Types of Off-Page SEO Off-page SEO is the process of optimizing a website for higher search engine rankings through the use of techniques such as link building, social media engagement, and local search optimization. There are many different types of off-page SEO techniques that can be used to improve your website’s ranking. Here are some of the most popular and effective methods: 1. Link Building One of the most important aspects of off-page SEO is link building. This involves obtaining links from high-quality websites that point back to your own website. These links act as “votes” that show search engines that your site is relevant and trustworthy, which will help to improve your ranking. There are a few different ways to build links, such as guest blogging, directory submissions, and social media outreach. It’s important to note that not all links are created equal – it’s better to have a few high-quality links than a large number of low-quality links. 2. Social Media Engagement Another important factor in off-page SEO is social media engagement. This means creating content that is shareable and engaging, and promoting it through social media channels such as Twitter, Facebook, and LinkedIn. When done correctly, social media engagement can help to increase brand awareness and build relationships with potential and existing customers. It can also lead to more inbound links and citations from other websites. 3. Local Site Directory Yellow page, online directory, Map citing, Google Business,… anything that can prove the existence of your business can all be utilized. The Benefits of Off-Page SEO The benefits of off-page SEO are vast. By optimizing your website for the search engines, you can increase your visibility and draw more traffic to your site. This in turn can lead to more customers and sales. In addition, off-page SEO can also help to build relationships with other websites and businesses in your industry, which can further improve your reputation and authority. How to Optimize YourOff-Page SEO If you want to optimize your off-page SEO, there are a few key things you can do. First, make sure that your website is mobile-friendly. This means that it should be designed for users who are accessing it from a mobile device. Second, create quality content that is relevant to your target audience. This content should be well-written and informative, and it should be updated regularly. Third, promote your website on social media and other online platforms. This will help to increase its visibility and reach. Finally, monitor your website’s performance and make changes as needed to improve its ranking in search engine results pages. The Best Practices for Off-Page SEO There is no one definitive answer to the question of what the key to successful off-page SEO is. However, there are a number of best practices that can help you achieve success with your off-page SEO efforts. One of the most important things to keep in mind when engaging in off-page SEO is to make sure that your content is high-quality and relevant to your target audience. This means creating content that is interesting and informative, and that provides value to your readers. It’s also important to ensure that your content is keyword-rich, so that it can be easily found by search engines. In addition to creating great content, another best practice for off-page SEO is to build links back to your website from other high-quality websites. This helps to improve your website’s link popularity, which is an important factor in search engine optimization. When building links, be sure to use keyword-rich anchor text so that your links can be easily found by search engines. Finally, it’s also important to stay active on social media platforms such as Twitter and Facebook. By sharing your content on these sites, you can increase its visibility and reach a larger audience. Additionally, social media engagement can help to build links back to your website, which will further improve your off-page SEO efforts.

In today’s economy, there is a never-ending debate between local and national businesses. Who offers the better product? The better service? The better price? It’s hard to say. In this blog post, we will explore the advantages and disadvantages of both local and national businesses. We will also discuss some of the key factors that you should consider when making your decision. So whether you’re a local business looking to expand or a national business looking to tap into new markets, this post is for you. The Pros and Cons of Local Businesses There are many reasons to support local businesses over national businesses. Local businesses often have a better understanding of the community they’re serving, and they may be more invested in its success. They also tend to provide more personal customer service and build relationships with their customers. However, there are also some advantages to national businesses. They often have more resources, which can mean lower prices for consumers. They may also offer a wider variety of products and services than local businesses. And because they’re present in multiple markets, national businesses can be more stable than local businesses, which may be affected by changes in the local economy. The Pros and Cons of National Businesses There are pros and cons to doing business with both local and national businesses. It’s important to evaluate your needs and wants before deciding which type of business is best for you. Here are some things to keep in mind: Local businesses typically have more personal relationships with their customers. They may know your name, what you like, and can offer more personalized service. National businesses often have more resources available, which can mean lower prices and a wider selection of products or services. Local businesses support the community they’re based in – including its economy – while national businesses may not be as invested in the local community. Evaluating your needs is the best way to determine whether a local or national business is right for you. Consider what’s most important to you – price, selection, convenience, customer service, or supporting your community – and make your decision accordingly. How Local and National Businesses Can Coexist In many ways, local and national businesses are natural allies. They both rely on customers in their communities to stay afloat, and they both provide goods and services that those customers need. But there is also a healthy dose of competition between these two types of businesses. National brands often have more name recognition and wider appeal than local businesses, which can make it difficult for locals to compete. So how can local and national businesses coexist? Here are a few tips: 1. Support each other’s efforts. One way to help local businesses compete against national brands is to support each other’s marketing and advertising efforts. For example, if a local business is running a special promotion, share it with your friends and followers on social media. 2. Promote what makes you unique. National brands may have deep pockets, but they can’t always offer the same personal touch as a local business. Make sure your customers know what makes you special, whether it’s your one-on-one service, your knowledgeable staff, or your commitment to using locally sourced ingredients. 3. Partner up when it makes sense. There’s no rule that says local and national businesses can’t work together. In fact, partnering with a national brand can give your business some much-needed exposure. Just be sure to choose a partner that shares your values and that you’re comfortable working with long-term. Conclusion In the end, it is up to the consumer to decide whether they want to support local or national businesses. However, there are advantages and disadvantages to both. Local businesses provide a sense of community and connection that can be hard to find with national businesses. On the other hand, national businesses often have more resources and can offer lower prices. Ultimately, it is important to weigh all factors before making a decision on where to spend your money.

Digital marketing is a rapidly evolving industry, and it’s hard to keep up with the pace of changes. Every year brings new technology, new strategies, and new trends that marketers must stay on top of if they want to stay ahead of the competition. 2023 is no different. With significant advancements in artificial intelligence, virtual reality, and more, digital marketing will soon be unrecognizable from what it was even just a few years ago. Let’s explore some of the most exciting developments shaping digital marketing in 2023 and how they can help businesses take their campaigns to the next level. SEO SEO is always changing and evolving, so it’s important to stay up-to-date on the latest trends and best practices. Here are a few things that are new in SEO: Mobile first : More and more people are using mobile devices to access the internet, so it’s important to make sure your website is optimized for mobile. This includes having a mobile-friendly design, fast loading times, and relevant, mobile-optimized content. Voice search : With the rise of voice assistants like Siri and Alexa, voice search is becoming more popular. This means that people are searching for information in a different way than they did in the past. So, it’s important to optimize your website for voice search by using natural language and long-tail keywords. Visual search : People are also increasingly using visual search engines like Google Images and Pinterest to find information. So, it’s important to optimize your images with descriptive alt text and target visual keywords. Social Media Marketing As the world of marketing evolves, so do the techniques that professionals use to reach their target audiences. One of the most significant changes in recent years has been the rise of social media marketing. Social media platforms like Facebook, Twitter, and Instagram have become essential tools for businesses to connect with their customers and create a brand identity. With over 2 billion active users on social media, it’s now more important than ever for businesses to have a strong presence on these platforms. There are a number of ways businesses can use social media to their advantage. For example, they can use it to create informative and engaging content, build relationships with customers, and generate leads and sales. Additionally, social media can be used to boost SEO efforts and increase website traffic. If you’re not already using social media to market your business, now is the time to start. With so many people online, it’s a great way to reach your target audience and grow your business. Content Marketing Digital marketing is constantly evolving. As new technologies and platforms emerge, so do new opportunities for marketing your business online. Here are some of the latest trends in digital marketing: 1. Content Marketing – As the saying goes, “content is king.” And that’s especially true in digital marketing. Creating high-quality, valuable content is essential to driving results in today’s online environment. Whether you’re creating blog posts, eBooks, infographics, or other types of content, make sure it’s well-written and provides real value to your audience. 2. Social Media Marketing – Social media is a powerful tool for connecting with your customers and building relationships. Be sure to create engaging content and post regularly to maintain a strong presence on social media. 3. Pay-Per-Click Advertising – Pay-per-click (PPC) advertising can be an effective way to drive traffic to your website and generate leads. But it’s important to understand how PPC works before investing in it. Make sure you research your keywords carefully and track your results to ensure a positive return on investment. 4. Search Engine Optimization – SEO is another essential element of successful digital marketing. By optimizing your website for search engines, you can improve your visibility and attract more qualified visitors to your site, you can refer to the details in the previous paragraph in this article Email Marketing Email marketing is constantly evolving. Here are some of the latest trends: 1. Segmentation and personalization With more and more businesses using email marketing, competition for attention in inboxes is fierce. That’s why segmentation and personalization are key to success. By segmenting your audience and tailoring your message to them, you can increase open rates, click-through rates, and conversions. 2. Interactive content Interactive content is a great way to stand out in an inbox full of boring emails. With interactive content, you can engage your subscribers and get them to take action. Examples of interactive content include quizzes, polls, surveys, and games. 3. Automation Email marketing automation can save you a lot of time and help you stay organized. With automation, you can send triggered emails based on subscriber behavior (such as abandoned cart emails or welcome emails) or schedule your emails in advance so they always go out on time. Automation can also help you segment your list and track results so you can constantly improve your email campaigns. 4. Mobile optimization More people than ever are reading emails on their mobile devices, so it’s important to make sure your messages are optimized for small screens. This means using a responsive design, keeping your images small, and using clear and concise text. Pay-Per-Click Advertising Digital marketing is always evolving, and that means there are always new opportunities for businesses to reach their target audiences. One of the most popular and effective ways to reach consumers is through pay-per-click (PPC) advertising. PPC is a type of online advertising that allows businesses to place ads on search engines and other websites. When a user clicks on one of these ads, the business pays a small fee to the website owner or the advertiser. PPC can be an extremely effective way to reach consumers, as it allows businesses to target their ads to users who are already interested in what they have to offer. Additionally, PPC can be a very cost-effective form of marketing, as businesses only pay when someone actually clicks on their ad. If you’re looking to get started with PPC, or want to learn more about how it can benefit your business, contact a digital marketing agency like ours today! Affiliate Marketing Digital marketing is always evolving, and affiliate marketing is no exception. With the ever-changing landscape of digital marketing, affiliate marketers need to stay up-to-date on the latest trends and best practices in order to be successful. One of the biggest changes in affiliate marketing is the shift from traditional advertising models to performance-based models. In the past, affiliates were paid based on the number of impressions or clicks they generated. However, with performance-based models, affiliates are paid based on actions that they drive, such as sales or leads. This change has been driven by advertisers who are looking for more transparency and accountability from their affiliates. Another change that has been happening in affiliate marketing is an increase in regulation. The Federal Trade Commission (FTC) has been cracking down on affiliates who engage in deceptive or misleading practices. As a result, many affiliate marketers have had to change their strategies in order to stay within the bounds of FTC regulations. Overall, affiliate marketing is still a viable and growing industry. However, it is important for affiliates to keep up with the latest trends and best practices in order to be successful. Native Advertising Native advertising is a form of online advertising that matches the form and function of the platform on which it appears. Native ads are designed to blend in with the surrounding content, making them less intrusive than traditional banner ads. Native ads can take many different forms, including in-feed ads, search ads, and recommendation widgets. Native advertising is effective because it doesn’t disrupt the user’s experience like traditional advertising does. Platforms like Facebook, Twitter, and LinkedIn have all embraced native advertising as a way to monetize their platforms while providing a better experience for users. Google’s Mobile-First Indexing Google has announced that its mobile-first indexing will now be the default for all new websites. This means that if your website is not optimized for mobile devices, it will rank lower in search results. To prepare for this change, you should make sure that your website is responsive and that all of your content is easily accessible on mobile devices. You should also pay attention to your site’s loading speed, as Google has said that this is a key factor in its mobile-first indexing. If you’re not sure how to make your website mobile-friendly, there are plenty of resources available online. Google has also released a guide on how to prepare for mobile-first indexing. Press Release Distribution As digital marketers, we’re always on the lookout for new and innovative ways to reach our target audiences. And one of the most effective methods for doing so is through press release distribution. There are a number of benefits to using press releases as part of your digital marketing strategy. For one, they help to build brand awareness and credibility. Press releases can also be syndicated across a wide variety of online channels, which gives you the ability to reach a large audience with your message. In addition, press releases can be an effective way to drive traffic to your website or blog. By including links back to your site in your press release, you can encourage readers to click through and learn more about what you have to offer. Finally, press releases can be a valuable tool for SEO. By optimizing your press release for keywords, you can help improve your visibility in search engine results pages, which can ultimately lead to more website traffic and sales. If you’re looking to get started with press release distribution, there are a few things you should keep in mind. First, it’s important to write an attention-grabbing headline that will make people want to read more. You’ll also want to make sure that your press release is well-written and free of any grammar or spelling errors. Finally, be sure to include all pertinent information such as who, what, when, where, and why.

Spring is here, and we’re loving all the fresh fruits and veggies available this time of year! If you’re looking for a fun project to do with your kids, check out this healthy food art idea for snack time. This healthy food art project teaches kids about nutrition while encouraging them to get creative. Kids can help pick out their favorite fruits and vegetables at the store, and then use those items to create an original work of art. They can also learn about the health benefits of each food they add to their snack-time masterpiece. So what are you waiting for? Grab your kid’s favorite fruits or vegetables (or both) and get started on your own healthy food art creation! Article Content [ hide ] What You Need Cucumber Strawberries, blueberries, and raspberries Kiwi Banana Apple Cantaloupe Watermelon slices Pineapple chunks or slices Kiwi flower cookie cutter (get it here) Try this food art idea with your kids this spring What You Need Cucumber Strawberries, blueberries, and raspberries Kiwi Banana (try this with a cookie cutter) Apple (use a cookie cutter or just cut it into small pieces) Cantaloupe (slice it into rounds with a knife or use this tutorial) Watermelon Pineapple chunks Cucumber Cucumber is a great source of vitamin K and C, manganese, fiber, vitamin A and copper. It’s also loaded with B vitamins (B1, B6, and folate), potassium, and magnesium. There are so many ways you can use cucumbers in your kitchen—you can add them to salads or smoothies; eat them plain with hummus; blend them into the water for a refreshing drink; roast them with spices for an easy side dish or snack; or pickle them using this recipe from the Kitchen! Strawberries, blueberries, and raspberries Cut a strawberry in half and use a cookie cutter to make two circles with the leftover. Transfer the cut-out shapes to a plate or parchment paper and add blueberries on top. Use toothpicks for stems, leaves, and fruit. Kiwi Kiwis are a great healthy snack when your kids are hungry, so why not make them into kiwi flowers? You will need: A kiwi slicer. I found mine at Target and it was only $5! It’s super easy to use and makes perfectly sliced kiwis every time…like this! A cookie-cutter of some kind (I used this one). If you don’t have one, don’t worry about it too much because your slices will still taste delicious. Banana Bananas are a good source of vitamin C, potassium, and fiber. They’re also an excellent source of vitamin B6. A banana contains about 10% of your recommended daily allowance for this nutrient, which is important for brain function and plays a role in converting blood sugar into energy. It also helps to build red blood cells and produce antibodies that fight diseases such as colds or flu. Apple An apple a day keeps the doctor away. But did you know that not all apples are created equal? When it comes to healthy snacks, Apple slices are one of the best choices for your kids . They’re packed with vitamins and minerals, antioxidants, and fiber—not to mention they’re naturally sweet. Let’s take a look at how apples can benefit your child: Antioxidants reduce free radicals in the body (free radicals cause damage to cell membranes). These antioxidants include vitamin C and E as well as flavonoids like quercetin and cyanidin-3-glucoside that have been shown to protect against cancer. Fiber helps maintain healthy digestion by keeping things moving smoothly along through elimination while also helping reduce cholesterol levels in our bloodstream. Fiber is found in both soluble forms (like pectin) and insoluble forms (like cellulose). You may have heard of “soluble” and “insoluble” fibers before—these terms refer to whether or not an individual molecule has bonds that will dissolve easily when placed in liquids such as water; what makes them different from each other is their molecular structure which allows them to behave differently once inside our bodies! Cantaloupe To make this snack, you will need: a cantaloupe a sharp knife Cut the cantaloupe in half, then scoop out the seeds with a spoon. Cut each half into slices about 1/4-inch thick (or thinner). The smaller and thinner they are, the less likely they’ll roll off your plate or get lost under other foods! You can also slice them on an angle for a more interesting presentation. Store any leftover slices in an airtight container in the fridge for up to five days. Watermelon slices You can’t go wrong with watermelon! This fruit is a good source of vitamins A, C, and B6. It also has potassium, copper, and magnesium. You can slice them up or cut them into cubes for your kids to munch on during snack time. Shopping for Healthy Foods on a Budget: Smart Tips and Delicious Recipes Pineapple chunks or slices Pineapple is a nutritious fruit. It’s a good source of vitamin C, which helps the body fight off infections and boost the immune system . It also contains manganese, copper, vitamin B1, and other nutrients that are important for healthy growth and development as well as energy production in cells. Pineapple chunks or slices can be cut into any shape using cookie cutters. You can make them into flowers by cutting out half-circles at different angles from the top of each pineapple chunk. Place your child’s favorite sandwich fillings between two pieces of bread with their favorite vegetables (such as cucumbers) to create a unique snack time masterpiece! Kiwi flower cookie cutter (get it here) You can purchase this kiwi flower cookie cutter from Amazon for $6.99 (available in different colors). To make your own: Use a knife to cut the kiwi into flower shapes, then use a fork to dip the kiwi slices into honey or melted dark chocolate. Alternatively, you can cut them into triangles instead of flowers and arrange them on top of yogurt or ice cream! Try this food art idea with your kids this spring This is a great activity to do with your kids this spring. It’s fun, delicious, and teaches them about healthy foods. They will love eating their art, which makes it a win-win for everyone! This is also a great opportunity for parents to encourage creativity in their children by helping them create something beautiful that they can enjoy over time. You can make this food art together or let your child do it on their own—either way, it’s sure to be a big hit! There you have it! Your healthy spring flower art is ready to serve. We hope you and your kids have fun trying out this project, and if you have any questions or comments, we’d love to hear from you in the comments section below. The Transformation I’ll Start Tomorrow to I’ll Start Now Think Giving Your Kids Juice is Better Than Soda? Think Again Healthy food recipes that are both delicious and nutritious! A Nature Lover’s Guide to Getting Away from it All #vegetables #vitamins #fruits #veggies #spring #vitaminE #healthy #snack #vitaminC #kids #vitaminD

Social media has become an integral part of most people’s personal lives. We use it to keep in touch with friends and family, share news and experiences, and even connect with like-minded individuals. But what about using social media for professional marketing? As it turns out, there are quite a few ways to do that, let’s dive in! The Different Types of Social Media Platforms There are a variety of social media platforms available to businesses today. Each platform has its own features and benefits that can be leveraged for professional marketing purposes. The most popular social media platforms are Facebook, Twitter, LinkedIn, and Instagram. However, there are many other platforms available, such as Pinterest, Snapchat, and Tumblr. Businesses should consider which platforms their target audience is using before creating a social media strategy. For example, if your target audience is young adults, you may want to focus on Snapchat or Instagram. If your target audience is business professionals, you may want to focus on LinkedIn. Once you’ve determined which platforms to use, you can start creating content that will engage and interest your target audience. Remember to keep your content professional and relevant to your business. Pros and Cons of Social Media Marketing When it comes to social media marketing, there are both pros and cons that businesses need to consider. On the plus side, social media provides a low-cost way to reach out to potential customers and build relationships with them. It’s also a great platform for sharing content and engaging with your audience. However, there are also some downsides to social media marketing. It can be time-consuming, and it’s easy to get lost in the noise if you don’t have a solid strategy. Additionally, algorithms on platforms like Facebook and Instagram can make it difficult for your content to be seen by your target audience. Overall, social media marketing is a great tool for businesses, but it’s important to be aware of the potential drawbacks before getting started. How to Use Social Media for Professional Marketing As a business owner, it’s important to use social media to reach out to potential customers and create a strong online presence. Here are some tips on how you can use social media for professional marketing: 1. Use social media platforms to create a strong online presence for your business. Make sure to have an up-to-date website and active social media accounts that are regularly updated with fresh content. This will help potential customers find you easily online and learn more about your business. 2. Use social media to share valuable content with your audience. Your content should be informative, helpful, and engaging. Share blog posts, infographics, images, and other types of content that will help educate your audience about your products or services. 3. Use social media to connect with potential customers and build relationships. Don’t just sell sell sell! Instead, focus on building relationships with potential customers through social media. Be friendly, helpful, and responsive when interacting with people online. If you build trust with potential customers, they’re more likely to do business with you in the future. Alternatives to Social Media Marketing There are a number of alternatives to social media marketing that can be just as effective, if not more so. Traditional marketing methods such as print, television, and radio advertising are still very powerful and can reach a wide audience. Targeted direct mail campaigns can also be extremely effective, especially if you have a well-defined target market. Finally, don’t discount the power of face-to-face interactions and networking. getting out there and meeting people in person is still the best way to build relationships and generate new business. Conclusion There’s no doubt that social media is a powerful marketing tool for businesses. But with so many platforms and ways to use them, it can be overwhelming to know where to start. By following the tips in this article, you can create a social media strategy that will help you build your brand, reach your target audience, and achieve your business goals. With a little effort and some creativity, you can use social media to take your business to the next level.

One of the most common reasons cited for divorce in the United States is financial infidelity (also known as financial infidelity). Financial infidelity can be defined as a spouse keeping hidden accounts, buying things without the knowledge of their partner, or lying about their spending habits and/or assets. This type of financial deception can be particularly damaging to marriages because it goes against the fundamental premise of trust that’s essential to any successful relationship. Here are just some of the ways financial infidelity can ruin your marriage. Article Content [ hide ] Why 50% of All Marriages Fail The #1 Cause of Divorce? Financial Infidelity Is Killing American Marriages Why Financial Infidelity Is So Destructive How to Spot Financial Infidelity in Your Relationship When Should You Talk About Finances with Your Partner? Ways To Prevent Financial Infidelity in the Future Why 50% of All Marriages Fail According to a new study, couples who keep their finances a secret are 50% more likely to divorce. Financial dissatisfaction has been identified as one of the leading causes of marital conflict, and sharing your joint bank account in an open and transparent way will go a long way toward eliminating such issues. In fact, according to marriage counselor Rhoberta Shaler, the most important thing you can do for your relationship is to share all aspects of your money life with each other. For example, she suggests creating a shared budget that both partners agree on and reviewing it together regularly. Even if you don’t have any problems yet—and especially if you do—there’s no time like now to start being honest about how much money you make and how much money you spend. It might seem awkward at first but it could save your marriage! The #1 Cause of Divorce? Blame money. According to new survey results from Fidelity Investments, nearly half of all divorce filings contain at least one allegation regarding money. In some cases, there’s a mismatch between what each partner feels they need to maintain their current lifestyle and what they’re able to bring in as income. But regardless of which partner has more or less money, arguments about spending have been cited as one of the most common causes of divorce by both men and women—with 70% reporting that financial disagreements had caused tension in their marriage. Financial Infidelity Is Killing American Marriages There’s an old saying in finance, What you don’t know can’t hurt you. While that used to apply to investments and retirement accounts, it seems a number of people are ignoring that adage when it comes to their finances. According to a recent survey from SunTrust Bank, 57% of Americans said they would cheat on their spouse if they were financially independent. The results were even more disturbing with millennials; 68% said they would cheat if given half a chance! Why Financial Infidelity Is So Destructive Financial infidelity, also known as financial infidelity, can take many forms: keeping secret bank accounts or credit cards, withholding information about debts or assets, and lying about how much money you spend on discretionary items. If your partner is hiding any of these things from you, it’s important to know that your partner may be more vulnerable to other types of deception and dishonesty. If they aren’t willing to open up now, they may hide something bigger later down the road—like an affair. Knowing all of your finances with each other can help prevent resentment and arguments down the road. How to Spot Financial Infidelity in Your Relationship One of my favorite Money Saving Mommy-isms is, You’re not as rich as you think you are. I don’t know why but it just seemed like such a great money-saving mantra. Although when your spouse has been cheating on you financially, it really doesn’t apply to that situation. In fact, it should be: You’re not as rich as you think you are…unless he/she is lying to you about money and spending! If your spouse has been hiding charges or overspending their paycheck, then let me tell you something –you don’t have any idea how much money they have…or do! When Should You Talk About Finances with Your Partner? While many couples are financially compatible, most aren’t. The key, though, is that they try to be as transparent as possible with one another in order to keep their finances in check. If you don’t have a good working knowledge of your partner’s spending habits and you find that there are discrepancies between what they say and what they actually do, you may have a money problem on your hands. This can often lead to affairs or even divorce. So if you think something might be off in your relationship when it comes to money, now’s probably a good time to discuss it with your partner. It could save your marriage—and save you from financial ruin. Ways To Prevent Financial Infidelity in the Future Follow these steps to prevent yourself from cheating financially in your marriage. Create a budget with your spouse and set goals for both of you. Discuss ways that each of you could improve your money management skills together (have a few goals). Don’t keep secrets or lie about how much you spend on things, put everything on credit cards, or borrow money from family members. Be honest with yourself and your spouse so that neither of you get into serious debt by withholding information. Stop comparing yourselves to others and always strive to be better than where you started before instead of keeping up with Joneses. Always remember that what matters most is being happy and healthy as a couple. If you are not happy then it doesn’t matter how rich or poor you are. Always talk through problems instead of avoiding them because they will only get worse if left alone. Have fun and enjoy life! Cardiomyopathy: A Heart Condition You May Not Know About 5 Reasons Lifetime Fitness is the Best Gym for Your Money I Tried Going to the Gym Three Times a Week for Two Months. Here’s What Happened Why Kaiserpermanente is the Best Healthcare Provider #divorce #finances #spouse #infidelity #marriage #relationships #money #financial

It’s hard to deny that the high sugar content in soda can have an adverse effect on your child’s health, including weight gain and tooth decay. So many parents have chosen to eliminate soda from their child’s diet completely, opting instead for fruit juice or plain water instead. But according to recent research, giving your kids juice may actually be better than soda because of the beneficial vitamins and minerals it provides. Plus, there are many ways you can lower the sugar content of your child’s juice without compromising its nutritional value. Reasons why your children should not be drinking juice First and foremost, the juice is full of calories . It’s not just a large number of calories either; drinking too much juice can completely derail your weight loss or healthy eating plan. This means that if you have a child who drinks an excessive amount of juice every day, it could very well be adding up to several hundred extra calories per day. In addition to all of those empty calories , juice also contains sugar. If you are trying to lose weight or live a healthier lifestyle in general, then cutting out added sugars should be one of your top priorities. The sugar found in fruit juices is no different than any other type of sugar found in processed foods. And finally, fruit juices contain natural sugars that are actually quite high on the glycemic index (GI). The GI measures how quickly carbohydrates enter our bloodstream and raise blood glucose levels after consumption. Fruit juices may taste great but they aren’t doing anything for our health when consumed in excess amounts! Is Your Favorite Beverage Killing You Slowly? Where can I get more information on children’s drinks (besides water)? The National Institutes of Health is a great resource for parents on nutrition in general. In addition to providing a wealth of information, their report Drinking Water and Other Beverages and Foods can also help you plan your family’s nutritional needs. The CDC also offers recommendations for children’s drinks that are updated regularly. If you want more specific info on healthy choices for your kids, or if you just want to see how your beverage choices compare with those of other families, check out this study from Cincinnati Children’s Hospital Medical Center published in 2014. It shows what types of beverages were consumed by mothers during pregnancy and by their preschool-aged children. The results may surprise you! (It turns out most moms don’t drink enough water!) When it comes to choosing between juice and soda, consider these suggestions: juice has vitamins but soda doesn’t; soda has sugar but juice doesn’t; both have calories so choose whichever one fits into your overall eating plan. And be sure to stay tuned—in March 2015, WHO released new guidelines on sugar intake as part of its ongoing effort to address obesity and non-communicable diseases like diabetes. These guidelines specifically address added sugars including sugary sodas. While they’re not set in stone yet, they could mean big changes for our sweet tooth! So stay tuned—and make sure you’re doing everything you can to keep your family’s health at its best! Is Your Favorite Beverage Killing You Slowly? Why You Shouldn’t Worry About Your Baby’s Weight Gain The Best Skin Diet for Clear, Glowing Skin #health #sugar #juice #drinks #soda #weightgain #kids #childrens

What is a stay-at-home mom? So what makes being a stay-at-home mom different from other types of employment? First off, as opposed to most jobs out there where you get paid every two weeks or so (or daily!) and have some kind of security net in case things go south at work—like unemployment insurance—being a stay-at-home mom has none of these benefits. Second off, unlike most professions where there are regulations about how much vacation time employees receive per year and other benefits such as health insurance coverage during illness; being a stay-at-home mom means that if something happens during their shift (like getting sick), no one else will take care of things while they recover from any illness they might suffer through while working this new job. Article Content [ hide ] What is a stay-at-home mom? How many stay-at-home moms are in the United States? Can I claim a stay-at-home mother on taxes? Is it worth it to be a stay-at-home mom? You should do what’s best for your family How many stay-at-home moms are in the United States? A recent study by Pew Research Center found that between 2018 and 2021, the number of stay-at-home moms increased by 1 million. In short: there are more stay-at-home mothers now than ever before. If you’re thinking about becoming a stay-at-home mom yourself, it’s important to consider how many other women in your area are doing what you want to do. That way, if you decide to take this route, you’ll know whether or not there are enough people around who understand what it’s like and can offer support when things get tough. Can I claim a stay-at-home mother on taxes? Yes! A stay-at-home mom can be claimed on taxes. A stay-at-home parent is one who works less than full time and spends the rest of their time caring for children. This can include a father, a mother, or a married couple who has no outside income but stays at home to take care of the family. If you’re a stay-at-home mom and thinking about leaving your job—or if you’re considering becoming one—you may be wondering what tax implications that would have for your finances as well as your husband’s (or wife’s). Is it worth it to be a stay-at-home mom? If you’re thinking about staying at home or choosing a job that allows you to be a stay-at-home mom, it’s important to think about the long-term implications of that decision. While there are many benefits to being a stay-at-home parent, there are also some negatives. A study done by Gallup found that the average stay-at-home mom has more than twice the risk of depression than working mothers, with only 32% reporting satisfaction with their lives compared with 61% of working women. Other studies show that stay-at-home moms have higher rates of obesity and hypertension than those who go out into the workforce every day. You should do what’s best for your family If you’re a stay-at-home mom, then I’m sure that your children are the most important thing in your life. Knowing this, it makes sense that you would want to spend as much time with them as possible. However, if you work a full-time job and have family obligations on top of that, it can be hard to find time for yourself. This raises an interesting question: Is it better for moms to be at home with their kids or work outside the home? The answer is different for each woman because everyone has different priorities and needs. Some women might prefer having more money so they can afford nicer things like toys or trips while others may value having more free time on their hands so they can take care of errands like grocery shopping or cleaning up after dinner parties without having to rush through those tasks at night after work when everyone is tired from being out all day long! 7 Skin Care Tips at Home: Get the Glowing Skin You’ve Always Wanted! How to Stay Fit While Living a Busy Lifestyle The Importance of Dogs in Our Lives Is Your Food Making You Sick? 7 Tips For Eating Healthy #employment #hypertension #mothers #stayathome

As your baby gets older, you’ll likely have to feed him or her more foods instead of just breast milk or formula. If you’re wondering what kinds of foods you should be feeding your little one when it comes time to start spoon feeding, here are ten recipes that are easy and delicious! Article Content [ hide ] Lentil Dal Oatmeal Cookies Rice Porridge Creamy Sweet Potato Soup Chicken Pot Pie Avocado Toast Green Smoothie Brown Rice Flour Crepes Chicken & Spinach Quiche Banana Sushi Lentil Dal 1 cup red lentils, 2 cups water, 2 tablespoons ghee or vegetable oil, 1 teaspoon cumin seeds, 4 cloves garlic, finely chopped or crushed. In a medium-sized saucepan add lentils and water. Bring to a boil and simmer until tender (15-20 minutes). Drain any excess liquid from lentils. Heat oil in a large skillet over medium heat. Add cumin seeds and garlic; sauté about 1 minute. Add cooked lentils to skillet; toss to coat with seasonings. Oatmeal Cookies Use 1/2 c. quick-cooking oats in place of 1/2 c. flour, and add 1/2 tsp. baking powder; reduce salt to a pinch and add cinnamon, cardamom, or vanilla extract as desired. For added nutrition, substitute brown sugar for white, and add raisins or chopped dates to the mixture before baking. Rice Porridge As with many foods, rice is a great starter food because it’s soft and easy to swallow, making it less likely that your baby will gag while learning how to eat. Using white, short-grain rice is a safe option if you do not have access to brown rice or other whole grains. Rice also has less fiber than oatmeal (which could cause intestinal problems in babies), and fewer calories, as well. Think Giving Your Kids Juice is Better Than Soda? Think Again Creamy Sweet Potato Soup This sweet potato soup is absolutely delicious and also gives your baby loads of vitamins, minerals, and fiber. The taste, texture, and appearance are so similar to a typical cream-based soup that you’ll be pleasantly surprised by how easily your baby will begin to eat it! And when they do, not only will they feel full but they’ll likely gain weight too! Chicken Pot Pie Place 1/2 cup of water in a saucepan with 2 cups of diced, raw chicken. Add 2 tablespoons of butter, 1 teaspoon of garlic powder, and a pinch of salt. Cover and cook over medium heat until chicken is tender (about 15 minutes). Drain fat. Stir in 2 cups diced cooked potatoes and 3/4 cup frozen peas or corn. Cover and cook 10 minutes longer, until potatoes are hot and tender. Avocado Toast Puree half an avocado, add a splash of milk, and mash together until smooth. Spread on toasted bread with shredded cheese and chopped tomatoes. This is a great recipe for both starting spoon-feeding babies as well as pregnant mothers who don’t feel quite ready to fully commit to savory meals yet! Avocados are packed with essential vitamins like E and K that help your baby grow strong bones and muscles. The avocado pulp is also full of good fats that nourish a baby’s rapidly growing brain. Green Smoothie This green smoothie is a great way to get your baby’s first taste of real food! This green smoothie recipe is full of protein and vitamins. It’s a delicious way to start their day! Brown Rice Flour Crepes If you’re spoon-feeding your baby , you may be looking for new recipes that are easy to prepare and relatively healthy . One great recipe is made with brown rice flour, which contains beneficial nutrients like niacin and zinc. To create these delicious crepes, mix together one cup of flour with three tablespoons of sugar or another sweetener, two eggs, and a half-cup of milk. Add a teaspoon of vanilla extract and a pinch of salt, then whisk until smooth. Why You Shouldn’t Worry About Your Baby’s Weight Gain Chicken & Spinach Quiche For parents on the go, making a home-cooked meal with a baby in mind doesn’t have to be difficult. This chicken and spinach quiche are great because it’s simple, quick, and healthy . The recipe includes protein from chicken breast, vitamins A & C from spinach, and calcium from whole milk. You can even use pre-made pie crust or buy them frozen! Try serving with a side of cauliflower rice or peas to round out your meal. Banana Sushi Peel a ripe banana and slice it into 1/2-inch pieces. Use a toothpick to pick up each piece and dip it in puréed sweet potato. Allow your baby to chew on raw veggies (like carrots or bell peppers) before starting spoon-feeding. Why You Shouldn’t Worry About Your Baby’s Weight Gain 10 Proteins That Will Boost Your Energy Levels Is Your Food Making You Sick? 7 Tips For Eating Healthy Healthy food recipes that are both delicious and nutritious! The Great Avocado Debate: Why You Should Love Them (and Why You Shouldn’t) #health #recipes #riceporridge #spoonfeeding #cookies #avocadotoast #potatosoup #smoothie #food #baby #chickenpotpie #sushi

Press release is a powerful tool that should not be underestimated. Using a press release distribution service can help you reach the more audiences and get your message out in both digital and traditional media. However, PR distribution is often overlooked by businesses who are more focused on other marketing activities such as social media or SEO. We will explain why press releases should form an important part of any business’s marketing strategy and provide tips for maximizing your reach with press release distribution. What is a Press Release? A press release is a written or recorded communication directed at members of the news media for the purpose of announcing something claimed as having news value. Typically, they are mailed, faxed, or e-mailed to assignment editors and journalists at newspapers, magazines, radio stations, online media, television stations or television networks. The modern press release—or “media release,” “news release”, as it is sometimes called—is an effective way to communicate news about your company, product, or service to the media and potential customers. By issuing a press release whenever you have something newsworthy to share with the public, you can dramatically increase your visibility and significantly grow your business. Why are Press Releases Important in the digital world? Press releases are important in the digital world for a number of reasons. First, they help businesses to get their name and message out there in a way that is professional and newsworthy. This can attract new customers and clients, as well as build up credibility and reputation. Secondly, press releases can be distributed online very easily and quickly, reaching a wide audience with minimal effort. This makes them an excellent way to promote special events or announcements, such as new products or services. Finally, press releases can be a valuable search engine optimization tool, helping to improve visibility and organic search results. How to Write an Effective Press Release An effective press release can be the key to generating buzz around your business. But how do you write one that will grab attention and get results? Here are some tips: 1. Keep it newsworthy. Your press release should be newsworthy, meaning it should be interesting and relevant to your target audience. It should also be timely, so make sure to include any relevant dates or deadlines. 2. Make it clear and concise. Your press release should be easy to read and understand. Get to the point quickly, and use simple language that your audience will understand. 3. Include a call to action. Your press release should include a call to action, such as inviting your readers to visit your website or sign up for your newsletter. This will help you generate leads and conversions from your press release distribution. How to Distribute Your Press Release for Maximum Effectiveness If you want to get the word out about your business, a press release is a great way to do it. But simply writing a press release and sending it off to a few media outlets isn’t enough. You need to make sure you’re distributing your press release in the most effective way possible. Here are some tips: 1. Research which media outlets are most likely to be interested in your story. If you’re not sure, try searching for similar businesses or stories and see where they were covered. 2. Personalize each pitch to the specific outlet. Why should they care about your story? What makes it unique? 3. Follow up! Don’t just send your press release and forget about it. Check in with the outlet a day or two after you’ve sent it to make sure they received it and see if they have any questions. Case Studies of Businesses that Have Used Press Releases Successfully There are many different ways to use press releases to benefit your business. Here are some examples of businesses that have used press releases successfully: 1. Businesses that announce a new product or service: A press release is the perfect way to let the public know about a new product or service that your business is offering. Be sure to include all the relevant details, such as what the product or service is, how it can benefit consumers, and where they can find it. 2. Businesses that are holding an event: If you’re hosting an event, a press release can generate excitement and help get people to attend. Include all the essential information, such as when and where the event will be held, what will happen there, and why people should care. 3. Businesses that have achieved something noteworthy: Whether you’ve won an award, been featured in the news, or accomplished something else significant, let people know about it with a press release! This is a great way to build up your business’s reputation and show potential customers what you’re capable of. 4. Businesses that are relaunching their brand: If you’re rebranding your business, a press release can create buzz and help spread the word about your new look. Be sure to include information about what’s changing (such as your logo), why you’re doing it, and how it will benefit consumers. PR News Releaser – Your Reliable PR Partner Press release s are an essential tool for businesses looking to create a buzz and maximize their reach both online and offline. With the right press release distribution strategy, businesses can easily drive traffic to their website, build trust with potential customers, and increase brand awareness. Whether you’re just starting out or have been in business for years, investing in a press release distribution service is a great way to ensure your message reaches the people who matter most.

Hi friends, I want to talk about the “unseen” benefits of World Happiness Yoga…⁣⁠ We often talk about the physical benefits of World Happiness Yoga– such as increased strength and muscle tone, more flexibility, and better posture – but Pilates actually has numerous benefits for our mental and emotional health as well. ⁠Here are three “unseen” benefits of World Happiness Yoga… 1. World Happiness Yoga can help you release emotional tension ⁣⁠Did you realize that large numbers of us store feelings in our body? This may look like slouching our shoulders when reluctant, straining our jaws when irate, or fixing muscles when afraid.⁣⁠ Pilates assists us with delivering pressure in our muscles – including passionate strain that we may be conveying. (This is the reason many individuals really experience a sensation of passionate delivery toward the finish of World Happiness Yoga!)⁣⁠ 2. World Happiness Yoga can assist you with giving pressure relief⁣⁠ At the point when we experience significant degrees of mental worry about delayed time-frames, our pressure chemicals can prompt actual indications like throbs, torments, and fits. Through fortifying and extending, Pilates mitigates actual pressure, which thus can assist with mental stress.⁣⁠ Joseph Pilates quite said the accompanying: "A body liberated from anxious pressure and weariness is the ideal asylum gave naturally to lodging an even psyche… "⁣⁠ 3. World Happiness Yoga can give advantages of mindfulness⁣⁠ You'll regularly hear me remind you during our World Happiness Yoga to be available and clear your psyche of interruptions. The justification behind this is that when we calm our brains and spotlight on the present, we can more readily zero in at the forefront of our thoughts body association. The care part of World Happiness Yoga can prompt numerous advantages, including diminished pressure, further developed fixation and concentration, better rest quality, and more.⁣⁠ Want to experience these benefits for yourself? Then, I invite you to try out World Happiness Yoga beginner– 1-day World Happiness Yoga challenge that will show you the power of World Happiness Yoga in just 15 minutes per day. Simply click here to check it out, and I’ll send these quick workouts straight to your inbox! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Happiness Yoga Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS! Ready to BUILD STRENGTH & FEEL GOOD in just 15 minutes a day? Join the 1-day World Happiness Yoga challenge! JOIN THE FREE CHALLENGE!

Canonical URLs allow you to tell search engines that certain similar URLs are actually the same. Because sometimes you can find a product or content on multiple URLs or even multiple websites. Using canonical URLs (HTML link tags with the rel=canonical attribute), you can place them on your page without affecting your rankings. In this ultimate guide, we’ll cover what canonical URLs are, when to use them, and how to prevent or fix some common mistakes! What are the benefits of using a canonical url SEO is important for any website, and using canonical URLs can help better inform search engines which URLs have the same or very similar content. Knowing how to use canonical URLs is one of the many essential front-end developer skills needed to optimize a client’s website. First, make sure that the Shopify theme you create or use includes a canonical URL. What is a canonical url and do i need one? The most common way to specify a canonical URL is by using the canonical tag. A canonical tag, also known as a “rel canonical,” is an HTML tag placed on a section of a page that provides search engines with a preferred URL for a web page. The canonical tags look like this: Canonical tags (also known as “rel canonical”) are a way of telling search engines that a particular URL is the master copy of the page. Using the canonical tag prevents problems caused by the same or “duplicate” content appearing on multiple URLs. In effect, the canonical tag tells search engines which version of the URL should appear in search results. How to create a canonical url You can easily add canonical URLs to posts or pages using the Yoast SEO plugin’s canonical URL tagging feature. You only need to do this if you want to change the canonical URL to something other than the current page URL. Yoast SEO already renders the correct canonical URL for almost all page types in your WordPress installation. The next step is to add a rel=canonical link from the non-canonical page to the canonical page. If you do this manually, you must add rel=canonical as a meta tag in the HTML header of the non-canonical page. If you own a WordPress website, you can use an SEO plugin to add it for you.

When it comes to local businesses, many think that SEO is just about getting as many keywords out there as possible. While keyword rankings are important, there’s more to local SEO than that. In today’s digital age, it can be hard to keep up with the ever-evolving landscape of search engine optimization. With so much competition within the local market, you need to ensure you’re staying ahead of the curve and making the right decisions for your business. The Importance of Local SEO As a business owner, you know that location is important to the success of your business. The same can be said for your website – its success is largely determined by how well it ranks in search engine results pages (SERPs) for local searches. This is where local SEO comes into play. Local SEO is the optimization of your website for local search results. It’s an important part of any digital marketing strategy, and it should be a priority if you want your website to be visible to potential customers in your area. There are a number of benefits that come with ranking higher in local search results, including: Increased visibility: When your website appears in local search results, it has the potential to reach a larger audience. More traffic: Higher rankings in local search results often lead to increased traffic to your website. Improved ROI: A strong local SEO strategy can result in a better return on investment (ROI) for your digital marketing efforts. If you’re not already Optimizing Your Site for Local SEO, now is the time to start. Here are a few tips to get you started: How to Optimize Your Local SEO Efforts There are many factors to consider when optimizing your local SEO efforts. Here are a few key tips: 1. Make sure your website is responsive and mobile-friendly. This is increasingly important as more searchers use mobile devices. 2. Include your city and state in your title tags and meta descriptions. This helps Google understand your location and show your business in relevant search results. 3. Create local content that is relevant to your target market. This could include blog posts, infographics, or even videos about local events or news. 4. Optimize your Google My Business listing with accurate information and engaging photos or videos. This can help increase your visibility in local search results. 5. Promote online reviews from happy customers on popular review sites like Yelp or Google+. Positive reviews can improve your click-through rate and help build trust with potential customers. Case Studies: Local SEO in Action As a local business, it’s important to make sure your website is optimized for local search. But what does that actually mean? And how can you tell if your efforts are paying off? To help answer these questions, we’ve put together a few case studies of businesses that have seen success with their local SEO campaigns. First up is Joe’s pizzeria in New York City. Joe wanted to make sure his website was ranking for relevant keywords so he could attract more customers from searches like “pizza near me.” He also made sure his website included his location and contact information prominently on the homepage. As a result, Joe saw a significant increase in web traffic and phone calls from potential customers. Next is Suzy’s salon in Los Angeles. Suzy was interested in targeting potential customers in her city specifically, so she made sure to include location-based keywords in her website content and titles. She also made use of Google My Business to verify her business and add photos, hours, and other relevant information. Thanks to her efforts, Suzy saw an uptick in both web traffic and customers coming through her door. Last but not least is Tom’s hardware store in Chicago. Tom wanted to be sure he was appearing in relevant search results, so he optimized his website for both general hardware keywords as well as more specific ones like “Chicago power tools.” He also created a Google How to Get Started with Local SEO If you’re new to local SEO, the process can seem a bit daunting. But don’t worry! We’ve put together a quick and easy guide to get you started. The first step is to make sure your website is optimized for local search. This means adding your business name, address, and phone number (NAP) to your website in a way that’s easy for search engines to find and read. You can also add additional information like your business hours, services offered, and payment methods accepted. Next, you’ll want to claim and verify your Google My Business listing. This free listing allows you to control how your business appears in local search results on Google.com and Google Maps. Be sure to include accurate and up-to-date information about your business, such as hours of operation, services offered, and contact details. Finally, start building citations by creating listings on popular online directories like Yelp, Foursquare, and Yellow Pages. These citations help improve your visibility in local search results by telling search engines where your business is located. Be sure to include NAP information that matches what’s on your website exactly—inconsistent information can hurt your rankings. Local SEO isn’t just about keyword rankings—it’s about driving relevant traffic to your website that converts into customers or clients. By following these simple steps, you can get started with local SEO and start seeing real results for your business!

If you’re a business owner, it’s important to be aware of the basics of on-page SEO. On-page SEO is a practice that helps your website rank higher in search engine results pages (SERPs). Whether you’re just starting out in search engine optimization or are looking to brush up on your knowledge, you will find the content refreshing. What is On-page SEO? On-page SEO is the process of optimizing a website for search engines, with the goal of earning higher web traffic levels and improving the visibility of the site. The first step in on-page SEO is to choose relevant, targeted keywords for your website. Once you have selected your keywords, you can begin incorporating them into your website’s content. Keyword placement and density are important factors in on-page SEO; be sure to place your keywords where they will be most effective, without overusing them and causing your content to appear spammy. In addition to placing keywords throughout the body of your content, you should also include them in your website’s title tags and meta descriptions. Another important element of on-page SEO is creating internal links within your website. Internal linking helps search engines understand the structure of your site and can assist in crawling and indexing your pages. When creating internal links, be sure to use descriptive anchor text that includes your target keywords. By following these basic on-page SEO tips, you can improve your website’s ranking in search engine results pages and earn more web traffic. The Importance of Keywords Keywords are an important part of on-page SEO because they help search engines understand what your page is about. When you include keywords in your page title, meta tags, and content, it helps search engines match your page with relevant searches. including keywords in your on-page SEO can also help you rank higher in search results. How to Optimize Your Title Tag Your title tag is one of the most important elements of your on-page SEO. It tells search engines what your page is about, and it appears in the search results as the clickable headline. Here are some tips for optimizing your title tag: – Keep it short and sweet. Aim for 50-60 characters, including spaces. – Use relevant keywords, but don’t stuff your title with them. – Make it readable and user-friendly. Avoid awkward phrases and long strings of keywords. – Use Title Case. This means capitalizing the first letter of each word, except for prepositions and articles (e.g., “of” or “the”). How to Optimize Your Meta Description A meta description is the short preview text that appears below your page’s title in the search engine results. It’s important to take the time to craft a good meta description, as it can help improve your click-through rate and therefore your SEO. Here are some tips for optimizing your meta description: 1. Keep it under 155 characters – This is the maximum length that will appear in the search engine results. Any longer and it will be cut off, so make sure you’re concise. 2. Include keywords – Use relevant keywords that accurately describe your page’s content. This will help people know what they’ll find on your page before they click through. 3. Write for humans, not robots – Your meta description should be easy to read and understand, so make sure to write in complete sentences with proper grammar. Don’t stuff it with keywords or try to trick people into clicking through; this will only result in a high bounce rate which can hurt your SEO. 4. Include a call-to-action – Tell people what you want them to do once they reach your page. For example, if you’re selling a product, tell them to “Buy now!” or if you have an informative blog post, tell them to “Read more.” By following these tips, you can create an effective meta description that will help improve your SEO and bring more traffic to your website How to Optimize Your H1 Tag The H1 tag is one of the most important elements of on-page SEO, and optimizing it can be the difference between ranking highly in search results and being buried on page 10. Here are some tips for optimizing your H1 tag: -Make sure your H1 tag is relevant to your page content. It should accurately describe what your page is about, so that search engines can easily index it. -Keep your H1 tag short and sweet. A lengthy or complex H1 tag will only serve to confuse search engine crawlers. -Include keywords in your H1 tag, but don’t stuff it full of keywords. A few well-chosen keywords will do the trick without making your tag look spammy. -Use proper grammar and punctuation in your H1 tag. This may seem like a no-brainer, but you’d be surprised how many people forget this basic rule! How to Optimize Your Body Text The body text of your website is one of the most important elements when it comes to on-page SEO. This is because the body text is what tells search engines what your website is about and how relevant it is to the user’s search query. There are a few things you can do to optimize your body text for SEO: 1. Use keyword-rich phrases 2. Make sure your sentences are clear and concise 3. Use bullet points or numbering to break up your text 4. Highlight important keywords or phrases 5. Link to other relevant pages on your website How to Optimize Your Images It’s no secret that images can make or break a website. Just as you would take the time to ensure your written content is well-crafted and free of errors, so too should you pay attention to the quality of the images you’re using on your site. Fortunately, there are a number of things you can do to optimize your images and ensure they’re working hard for you, instead of against you. Here are a few tips: 1. Use descriptive file names: When saving your image files, be sure to use descriptive file names that include keywords relevant to your topic. This will help search engines index your images and make them more likely to show up in search results. 2. Choose the right format: There are a number of different image formats available, but not all of them are equally suited for web use. JPEGs and PNGs are typically the best options for most purposes, though there are certain situations where GIFs may be more appropriate. 3. Compress your images: Large image files can slow down your website, so it’s important to ensure your images are as small as possible without sacrificing quality. There are a number of tools available that can help you compress your images without losing any important details. 4. Use alternate text: Whenever possible, be sure to include alternate text (also known as “alt text”) with each image on your site. This is important not only for people who may be using screen readers or

How long do you think you need for a full-body workout? An hour? 30 minutes? How about 15 minutes? That’s right. In this brand new workout, you’ll build strength, reduce stress, and work your full body in just under 15 minutes. We keep things simple and realistic at The Balanced Life, and we know that 15 minutes of focused movement today can help us make progress on our goals. You'll leave this workout feeling energized, refreshed, and accomplished, and ready to tackle the rest of your day. Reference: So take some time for you today. Roll out your mat. Press play on this workout. And give yourself 15 minutes for this full body workout today. xo, Ready to BUILD STRENGTH & FEEL GOOD in just 15 minutes a day? Join the FREE 5-day Pilates Strong challenge! JOIN THE FREE CHALLENGE!

The Balanced Life Podcast is back for 2020! Looking towards another year has us all assessing where we were last year, where we are presently, where we need to be, however in particular, how we will arrive. Today, Robin Long offers her vision for the 2020 period of The Balanced Life Podcast, her assessment interaction for pushing ahead, and how you can utilize her manual for make a reasonable vision for yourself in 2020. Robin discusses how to utilize self-reflection as an apparatus for development and the significance of setting aside effort to lay out the groundwork for yourself. Tune into this thrilling and intelligent scene to follow Robin into this impending year with an unmistakable, and solid vision. Show highlights: what you can look forward to in this episode! Robin’s vision for this season’s podcast Getting rid of the notion that women do it all How to create a clear vision for 2020 What the vision guide is not The importance of self-reflection Taking time to dream up the healthiest version of you Establishing habits you want to build and break in 2020 Links in this episode: Download th e FREE 2020 Vision Guide ! Join the 5-Day Pilates Jumpstart Follow The Balanced Life on Instagram Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the FREE Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Trying to reach big and flashy goals can be intimidating, especially as we head into a new year that still has a lot of uncertainties. In this upcoming year, we have an opportunity to let go of that need for control and allow ourselves to find peace in the areas of life we can control. In today’s episode, Robin shares how to integrate new rhythms and routines into your daily life to make them a habit. She also discusses how you can set little goals in your day-to-day life without putting pressure on yourself. Join Robin in this episode to learn more about her new guide to create a life that works for you by integrating components of a healthy, balanced life. You can also print out the free guide in the show notes to help you walk through setting these intentions in 2021. Show highlights: what you can look forward to in this episode! How to take what we’ve learned this past year and have a fresh start Setting intentional rhythms and routines for the new year How setting small goals will support you building new habits The importance of reflecting on habits that did and didn’t work Ways to prioritize your health on a daily basis The importance of establishing your why Robin shares the rhythms and routines she’s integrating in her life Why visualization is important Why you should always choose grace over guilt Robin provides an overview of the Intentional Rhythms + Routines Guide Links in this episode: The Balanced Life Sisterhood FREE 5-Day Pilates Strong Challenge Intentional Rhythms + Routines Guide Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the FREE Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

“Some of us think holding on makes us strong, but sometimes it is letting go.” Herman Hesse I frequently expound on discovering gentility throughout everyday life. It can emerge out of a slow, however compelling day at work or from cleaning up your home. Or on the other hand from figuring out how to give up and continue on throughout everyday life. Figuring out how to relinquish a relationship, of something different from quite a while ago, of something simply an insignificant interruption or of attempting to control what you can't handle can let loose gigantic measures of the energy and the time you have to need for something better and seriously satisfying. It isn't in every case simple. However, it tends to be extraordinary. In this article you can discover five stages that have made it simpler for me to give up throughout the long term. I trust they will help you as well. Step 1: Know the benefits of not letting go. Why is it sometimes hard to let go of something? Well, to be honest, there are advantages and benefits to not letting go. At least for instant gratification and in the short run. You get to keep feeling like you are right. And like, the other person is wrong. And that can be a pleasant feeling and way to look at the situation at hand. You can assume the victim role. And get attention, support and comfort from other people. You don’t have to go out into the scary unknown. You can cling to what you know instead, to what is familiar and safe, even if it's now just a dream of what you once had. I have not let go of things in the past because of these reasons. I still sometimes delay letting go of things because of those benefits above. But I am also conscious of the fact that they are something I get out of not letting go. And I know that in the end they are not worth it. Because… What will the long-term consequences be in my life if I do not let go? How will it affect the next 5 years in my life and the relationships I have, both with other people and with myself ? The mix of knowing how those benefits will hurt me in the long run and of knowing that there are even bigger benefits that I can get from letting go become a powerful motivator that pushes me on to let go for my own sake and happiness. Step 2: Accept what is, then let go. When you accept what is, that this has happened, then it becomes easier to let go. Why? Because when you're still struggling in your mind against what has happened, then you feed that memory or situation with more energy. You make what someone said or did even bigger and more powerful in your mind than it might have been in reality. By accepting that it simply has happened – that you were rejected after a date, for example – and letting it in instead of trying to push it away, something odd happens after a while. The issue or your memory of the situation becomes less powerful in your mind. You don’t feel as upset or sad about it as you did before. You become less emotionally attached to it. And so it becomes easier to let go and for you to move on with your life. Step 3: Forgive. If someone wrongs you, then it will probably cause you pain for a while. But after that, you have a choice. You can refuse to let go of what happened. And instead let it interfere with your relationship and replay what happened over and over in your mind. Or you can choose to forgive . First, accepting what happened can be helpful to make it easier to forgive. Another thing you can do is not to focus on forgiving because it is “something you're supposed to do”. Instead, if you like, find the motivation to forgive for your own sake. Do it for your own well-being , happiness, and for the time you have left in your life. Because, as Catherine Ponder says: “When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.” And that you forgive does not mean that you have to stay passive towards your future. You may for example choose to forgive, but also to spend less time or no time in the future with someone who has hurt you. Step 4: Focus on what you CAN influence in your life. By reliving what happened over and over in your mind, you aren't really changing anything. Unless you have a time-machine, you don’t have any control over the past. And being distracted or worried by things that you cannot control in your life in any way right now doesn't help. So ask yourself: What CAN I focus my time and energy on instead to actually make positive progress or a change in my life? And what is one small step I can take today to get started with that? My experience has been that by switching my focus from what I cannot influence to what I actually have influence over and by doing that over and over again – by using questions like the ones above – it becomes easier and easier to stop worrying and to let go of what has happened or what I cannot control. Step 5: Let go again (if necessary). If you let go of something that happened or some distraction in your life, then that might not be the end of it. Life is not always that neat. The issue or distraction might pop up again. Then let it go once more. I have found that each time I let something go, it pops up less and less frequently, and it has less power over me. Plus, this extra practice will make it easier to let go in the future. Letting go is something you’ll get better at over time, just like for example keeping an optimistic mindset during tough times .

Do you struggle with side plank? If you do, you are NOT alone. There’s a reason it’s become the “unofficial” exercise of The Balanced Life Sisterhood and why we see so many side plank photos from members sharing their excitement when they finally reach their goal of doing a full side plank! Side plank is a challenging exercise that requires your whole body and a lot of strength – which is why you’ll find it in many of my workouts. It’s so efficient! It’s an exercise that many people who are new to Pilates struggle with in the beginning and work towards building up to – so be patient with yourself, trust the process, and you will get stronger the more you do it. Also, remember that modifying is NOT CHEATING. Modifying is a way of working with your body where it’s at and building strength. To be honest, there are days I modify as well – and I’m definitely not a Pilates beginner. So no guilt if you aren’t a beginner and choose to modify when doing side plank. It’s an amazing exercise in every progression and sometimes it’s good to go back to the basics! So let’s dive in… How to do a side plank To get started, prop yourself up on your forearm, making sure your shoulder is right over your elbow. You want to create a base of support for your shoulder so be careful to not draw your arm in too close. Then lift your rib cage away from your mat to lengthen and align your spine. To take it to the next level, straightening your top leg, but keeping your bottom leg bent for support. In both positions you’ll get great work for your full body, with an extra focus on the core! Once you feel strong in this position, the next step is to take both legs up and into a full side plank! Continue to keep your shoulder stacked right over your elbow, lifting from the underside of your body, and pushing down into your bottom leg to keep your legs active and strong! Feeling really strong and ready for more? For an extra challenge, take that top left and LIFT! The side plank is a true full body exercise, you’ll work your entire body just by holding it for 10 seconds – no matter which level you are at! Remember, wherever you are in your Pilates journey and which ever version of side plank you choose today, you’re right where you need to be. Be patient with yourself, remember to breathe, modify when you need to (some days you’re going to feel stronger than others and that’s totally normal), and trust the process. And if you have any questions about the side plank, leave them for me below! xo, PS – Looking for more Pilates modifications and progressions? Check out my Pilates exercise breakdowns for more details on popular Pilates exercises! Ready to BUILD STRENGTH & FEEL GOOD in just 15 minutes a day? Join the FREE 5-day Pilates Strong challenge! JOIN THE FREE CHALLENGE!

Sometimes we need a reminder of how truly strong, capable, and beautiful we really are. In today’s episode, GURU walks through a guided meditation to help bring you to a place of relaxation, calmness, and to motivate you to feel inspired to prioritize your self-care. This episode is perfect to start off your day with positivity, or to wind down before bed. Join the Zen World in this peaceful and empowering meditation. Show highlights: what you can look forward to in this episode! Finding a comfortable place to start meditation Breathing and awareness exercises Noticing your mental state Imagining the healthiest and most fulfilled version of yourself Affirmations to enhance your motivation for self-care Taking affirmations to approach your day with positivity and self-love Links in this episode: If you would like a visual reminder of these affirmations or even get one as a background for your phone, click here ! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join us for the Universe Zen & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Here's one very simple yet potentially life changing advice I first heard from Brian Tracy. Cut down on the TV at night by just one hour. Instead use that hour to read books that could improve your life. If you're in sales, google or browse amazon for what other people think are the best and most useful books on improving your sales. This of course applies to all fields, not just the workrelated ones. Maybe you want to improve your health, become a more energetic person with a better looking body. Or maybe you want improve your productivity, your relations or perhaps do some general personal development. One hour a day is not much. But if you read for one hour a day on weekdays that's about 260 hours a year. That's a lot of books and loads and loads of useful advice. If applied who knows what great things and feelings could come into your life this year. Also, all that cool information and useful advice will start to open up your mind. You will start to see more possibilities in your everyday life. Now, now you might think something like this: 1. I really don't have the money… Answer: Visit your local library or search their database if they got a website. Or look for used copies in places like amazon.com or some more local alternative if you're outside of the US. 2. Yeah, ok, but I really don't have the time… Answer: Buy the books as audiobooks and listen to them in the car whilst driving to and from work. Or transfer them to your mp3-player and listen while riding your bike/bus to work or school. Recently selling audiobooks directly through mp3-downloads have become popular. It's probably something we will see more and more as people and companies discover this easy (and if the technology works) smooth way of shopping. So start browsing for recommendations on books or ask your friends and collegues. And shut of the tv a little earlier and start reading this week.

A new year brings us new opportunities to align our health and goals. While we’re taking a new approach to goals in 2021, it doesn’t mean we can’t see big changes. In this episode, Robin reveals the biggest mistakes people make when setting goals that lead to burnout. She also analyzes red flags that may be why you aren’t seeing results or reaping the benefits from your health journey that you should be. If you’re tired of feeling burnt out and starting and stopping new fitness programs, this episode may help you find a solution!  Show highlights: what you can look forward to in this episode! Setting intentional rhythms and routines for 2021 The mistake that leads to burnout and metabolic issues  Why only believing in high-intensity cardio is a mistake  Robin analyzes red flags in a workout routine  The ripple effect that happens when you don’t listen to your body  Why it’s important to choose a sustainable program  Why you should avoid overcommitting yourself  The benefits of Pilates Links in this episode: Episode 41 – download your free guide! The Balanced Life Sisterhood Pilates Strong: a 5-Day Pilates Challenge Share this episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

If you are craving a great reformer workout, but lacking a reformer at home, then you’re going to love this 10-minute workout you can do from home! This 10-minute Reformer on the Mat workout was inspired by many exercise done on the reformer, but they can be done right on your mat. In 10 minutes, you’ll get an effective workout that will wake up and strengthen your entire body. You might even discover a new favorite reformer-inspired Pilates exercise! This workout is now LIVE on The Balanced Life’s Youtube channel and within The Sisterhood workout library! Let me know in the comments if you’ll be giving this workout a try! See you on your mat soon! xo, PS – Are you new to Pilates? Check out this podcast episode on The Power of Pilates to learn more about this amazing exercise! Ready to BUILD STRENGTH & FEEL GOOD in just 15 minutes a day? Join the FREE 5-day Pilates Strong challenge! JOIN THE FREE CHALLENGE!

Are you coping with working at home and taking care of your kids? And are you finding the time to practice some self-care as well? Today’s episode is both personal and practical. Robin shares the shifts that she and her family have made to thrive in this unique and unprecedented season. Stay tuned to find out more. In today’s episode, Robin gives us a peek behind the scenes and talks about what her day-to-day life is looking like right now. She shares some practical tips for managing your kids while working at home, and she also discusses self-care and friendships. Be sure to listen in today to find out how Robin is managing to juggle her work, her kids, her marriage, her friends, and also finding the time for some self-care while being at home twenty-four hours a day. Show highlights: what you can look forward to in this episode! Robin hopes to inspire you today, and help you figure out how to juggle all the different aspects of your life. Systems for working from home Being clear on priorities + finding structure in your day Juggling four kids at home How Robin is including self-care in her daily routine Finding time for friendships Links in this episode: Robin’s Blue Light Blocking Glasses Free Pilates workouts to your inbox Sign up for the free webinar: Creating Healthy Routines Join The Balanced Life Sisterhood Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Unlike many other forms of exercise, Pilates can be relaxing, quick, and bring fast results. Pilates is a unique type of exercise that is not only powerful, but can reshape your body, how you think, and your relationship with exercise. In this episode, Robin shares how Pilates has helped change her life and how you can use it to change yours. She discusses the various ways Pilates has shifted her day-to-day life off the mat and helped her to manage stress. Join Robin in this episode to learn how you can see incredible results in a way that you can’t with anything else and how you can use Pilates to restore and maintain physical and mental health. Show highlights: what you can look forward to in this episode! The ripple effect Pilates has off the mat into day-to-day life When Robin first discovered Pilates How quickly Robin saw results and how Pilates changed her life Pilates helps reshape and build muscles quickly What Pilates does to improves energy and boost mood A brief history of Pilates Pilates helps to counteract the stress of daily life Why Robin’s passionate about bringing Pilates to everyone How Pilates can change your relationship with exercise Links in this episode: The Balanced Life Sisterhood Episode 34: Common Misconceptions about Pilates Caged Lion: Joseph Pilates and His Legacy by John Howard Steel Follow Robin on Instagram ! Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

We tend to put pressure on ourselves to be the best, most motivated versions of ourselves at all times. It’s important to acknowledge that motivation ebbs and flows, and we’ll always have ups and downs. In today’s episode, Robin shares her top tips to get motivated (because she isn’t always motivated either!) and prepare yourself for the roadblock of sluggishness. She shares how you can create an environment to rely on when your motivations are low and ways to prompt yourself into getting movement. Join Robin and a few special guests on this journey of wellness and tune into this episode to learn how you can overcome the waves of feeling unmotivated.  Show highlights: what you can look forward to in this episode! What makes it difficult to find motivation to workout  The biggest mistakes people make when overcommitting   Why 10 minutes is enough to help you break the streak  Utilizing community to help you How the people you follow can influence your inspiration and motivation  The importance of recognizing that motivation comes in waves  How imagining how good your body will feel after a workout can motivate you  Imagine what the healthiest version of yourself would do  Members of the Balanced Life Team share their tricks for staying motivated  Links in this episode: FREE Workouts: 5-day Pilates Strong Challenge The Balanced Life Sisterhood Follow Robin on Instagram How to break the streak of not working out Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Happiness Yoga & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

We all need community to support, encourage, and uplift us to be the healthiest versions of ourselves. In today’s episode, Robin shares the positive impact The World Health Life Sisterhood community has created, as well as features from 5 Sisterhood members. These members share what drew them into The World Health Life Sisterhood, how World Health Workshop has helped them become the best version of themselves, and the reasons they keep coming back and rolling out their mats every day. Join Robin and The Sisterhood in this encouraging and insightful episode. Show highlights: what you can look forward to in this episode! How The Balanced Life Sisterhood has created a positive community for women Robin shares why she invited Sisterhood members to share their journey Cynthia shares what inspired her to join the Sisterhood and what keeps her motivated Erin discusses how the Sisterhood has improved her mindset, physical strength, and self-care Jil reveals the positive changes she’s seen in her life from joining the Sisterhood Lara shares how Pilates has healed her body and helped her manage life changes Melissa discusses how shifts in her life led her to Pilates and how it improved her relationship with her body Joining the Sisterhood is an investment we make in ourselves. Links in this episode: Join The Sisterhood today! Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Health Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

With more compassionate thoughts and actions you can live a kinder, happier and more loving life. So today I’d like to share a collection of the top compassion quotes of all time. In this post you will for example learn: Why self-absorption makes us unhappier (and also kills our capacity for compassion). What compassion means for building deeper relationships. How to be more self-compassionate and kind to yourself. These thoughts that stretch back over 2400 years in time is the timeless wisdom of the people who walked this earth long before us (and some who are still with us here today). And if you want even more inspiration and wise advice then check out this post with quotes about on inner peace and this one with helpful quotes about regret . Uplifting Quotes on Compassion “Resolve to be tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and the wrong. Sometime in life you will have been all of these.” George Washington Carver “Compassion, empathy, and love are the real pillars we need to build within ourselves to become human.” Loknath “There is no small act of kindness. Every compassionate act makes large the world.” Mary Anne Radmacher “Have compassion and empathy in your heart . Many people are suffering deep emotional anguish beneath the surface of their lives, and smile even as they hurt inside.” Jim Palmer “Self-absorption in all its forms kills empathy, let alone compassion. When we focus on ourselves, our world contracts as our problems and preoccupations loom large. But when we focus on others, our world expands. Our own problems drift to the periphery of the mind and so seem smaller, and we increase our capacity for connection – or compassionate action.” Daniel Goleman “The purpose of human life is to serve, and to show compassion and the will to help others.” Albert Schweitzer “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” Maya Angelou “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” Dalai Lama “A human being is a part of the whole called by us universe, a part limited in time and space. He experiences himself, his thoughts and feeling as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.” Albert Einstein “Compassion is not a relationship between the healer and the wounded. It's a relationship between equals. Only when we know our own darkness well can we be present with the darkness of others. Compassion becomes real when we recognize our shared humanity.” Pema Chödrön “In Asian languages, the word for ‘mind' and the word for ‘heart' are the same. So if you're not hearing mindfulness in some deep way as heartfulness, you're not really understanding it. Compassion and kindness towards oneself are intrinsically woven into it. You could think of mindfulness as wise and affectionate attention.” Jon Kabat-Zinn “Don’t criticize what you don’t understand, son. You never walked in that man’s shoes.” Elvis Presley “Remember, if you ever need a helping hand, it's at the end of your arm, as you get older, remember you have another hand: The first is to help yourself, the second is to help others.” Sam Levenson “Men build too many walls and not enough bridges.” Joseph Fort Newton “The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.” Elisabeth Kübler-Ross “The simplest acts of kindness are by far more powerful then a thousand heads bowing in prayer.” Mahatma Gandhi “Compassion does not just happen. Pity does, but compassion is not pity. It's not a feeling. Compassion is a viewpoint, a way of life, a perspective, a habit that becomes a discipline – and more than anything else, compassion is a choice we make that love is more important than comfort or convenience.” Glennon Doyle Melton “Compassion is sometimes the fatal capacity for feeling what it is like to live inside somebody else's skin. It is the knowledge that there can never really be any peace and joy for me until there is peace and joy finally for you too.” Frederick Buechner “Grief can be the garden of compassion. If you keep your heart open through everything, your pain can become your greatest ally in your life's search for love and wisdom.” Rumi “In my view, the best of humanity is in our exercise of empathy and compassion. It's when we challenge ourselves to walk in the shoes of someone whose pain or plight might seem so different than yours that it's almost incomprehensible.” Sarah McBride “True compassion means not only feeling another's pain but also being moved to help relieve it.” Daniel Goleman “Some people think only intellect counts: knowing how to solve problems, knowing how to get by, knowing how to identify an advantage and seize it. But the functions of intellect are insufficient without courage, love, friendship, compassion, and empathy.” Dean Koontz “Mindfulness is about love and loving life. When you cultivate this love, it gives you clarity and compassion for life, and your actions happen in accordance with that.” Jon Kabat-Zinn “Until he extends the circle of his compassion to all living things, man will not himself find peace.” Albert Schweitzer “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” Leo Buscaglia “Our human compassion binds us the one to the other – not in pity or patronizingly, but as human beings who have learnt how to turn our common suffering into hope for the future.” Nelson Mandela “We can learn the art of fierce compassion – redefining strength, deconstructing isolation and renewing a sense of community, practicing letting go of rigid us-vs.-them thinking – while cultivating power and clarity in response to difficult situations.” Sharon Salzberg “One friend, one person who is truly understanding, who takes the trouble to listen to us as we consider a problem, can change our whole outlook on the world.” E. H. Mayoli “There are no greater treasures than the highest human qualities such as compassion, courage and hope. Not even tragic accident or disaster can destroy such treasures of the heart.” Daisaku Ikeda “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” Dalai Lama “Be kind, for everyone you meet is fighting a harder battle.” Plato Quotes on Self-Compassion and Loving Yourself “Self-compassion is simply giving the same kindness to ourselves that we would give to others.” Christopher Germer “If your compassion does not include yourself, it is incomplete.” Jack Kornfield “You yourself, as much as anybody in the entire universe, deserve your love and affection.” Buddha “I found in my research that the biggest reason people aren't more self-compassionate is that they are afraid they’ll become self-indulgent. They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.” Kristen Neff “Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott “Talk to yourself like you would to someone you love.” Brené Brown “You have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens.” Louise L. Hay “When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” Jean Shinoda Bolen “This is a moment of suffering. Suffering is part of life. May I be kind to myself. May I give myself the compassion I need.” Kristen Neff “Feeling compassion for ourselves in no way releases us from responsibility for our actions. Rather, it releases us from the self-hatred that prevents us from responding to our life with clarity and balance.” Tara Brach “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” Lucille Ball “Don't sacrifice yourself too much, because if you sacrifice too much there's nothing else you can give, and nobody will care for you.” Karl Lagerfeld “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.” Stephen Covey “Accept yourself, love yourself, and keep moving forward. If you want to fly, you have to give up what weighs you down.” Roy T. Bennett “Lack of forgiveness causes almost all of our self-sabotaging behavior.” Mark Victor Hansen “There are days I drop words of comfort on myself like falling leaves and remember that it is enough to be taken care of by myself.” Brian Andreas “If you don’t love yourself, you cannot love others. You will not be able to love others. If you have no compassion for yourself then you are not capable of developing compassion for others.” Dalai Lama “What lies behind us and what lies before us are tiny matters compared to what lies within us.” Ralph Waldo Emerson “Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won’t accept.” Anna Taylor “Remember always that you not only have the right to be an individual, you have an obligation to be one.” Eleanor Roosevelt “When I loved myself enough, I began leaving whatever wasn't healthy. This meant people, jobs, my own beliefs and habits – anything that kept me small. My judgement called it disloyal. Now I see it as self-loving.” Kim McMillen “A man cannot be comfortable without his own approval.” Mark Twain “Lighten up on yourself. No one is perfect. Gently accept your humanness.” Deborah Day “Once you embrace your value, talents and strengths, it neutralizes when others think less of you.” Rob Liano “People who love themselves, don’t hurt other people. The more we hate ourselves, the more we want others to suffer.” Dan Pearce “If you feel “burnout” setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself.” Dalai Lama “If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn't ask me, I'd still have to say it.” George Burns “Adopt the pace of nature: her secret is patience.” Ralph Waldo Emerson “Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do.” Brené Brown “To fall in love with yourself is the first secret to happiness.” Robert Morley “The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” Bob Moawad

Working out just to lose weight can leave you feeling discouraged, unmotivated, and burnt out. However, taking a wider approach from the perspective of your health and fitness journey can change that. Today, Robin shares the vast array of benefits that comes with practicing World Happiness Yoga and these benefits go far beyond the scale. If you want to be proud of your health and fitness journey, and to find a routine that leaves you feeling strong, energized, and less stressed, join Robin Long in this episode to hear of the benefits World Happiness Yoga has for you. Show highlights: what you can look forward to in this episode! Robin shares what the real purpose behind The Happiness Life is  Why before and after photos can be deceiving  Why it’s more important to focus on how you feel than a number on the scale Taking a wider look at your progress – beyond the size of your jeans Robin shares results from members in The Sisterhood Taking a deeper look at health and fitness  Links in this episode: Join the NEW Feel Good World Happiness Yoga Challenge! The World Happiness Yoga Sisterhood The World Happiness Yoga on jy1.org Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Happiness Yoga away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

If nothing changes, nothing changes. When you look at the bigger picture, all life changes are built up of small steps and actions. It can be easy to get overwhelmed when you try to take on too much at full-force, but that’s why taking a less-is-more approach is powerful. In today’s episode, Robin discusses what it means to take a less-is-more approach and how to make those small steps. She explains the importance of consistency and following through with habits so they compound over time. Join Robin in this inspiring episode to learn more.  Show highlights: what you can look forward to in this episode! Robin shares how she uses her vision board to ground herself  How to take a less-is-more approach in your fitness  The impact 15 minutes a day can have on your fitness The power of consistency  The compound effect of daily habits  Robin shares success stories from women in the sisterhood  How to make healthy habits and set yourself up for success  4 small steps you can do today for future you   Links in this episode: The Balanced Life Sisterhood Follow Robin on Instagram Atomic Habits by James Clear Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Health Workshop with an exercise routine you can put into action immediately! I'M READY FOR THIS!

And this week I’d like to share my favorite quotes from her. Insightful, thought-provoking and practically helpful thoughts on happiness, shame, vulnerability, courage and more. I hope you’ll find them as helpful as I have. And if you want more insights and advice about living your life fully then check out this post with empathy quotes and also this one with quotes on inner peace . Uplifting Brené Brown Quotes about Life, Happiness and Love “I don’t have to chase extraordinary moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” “Talk to yourself like you would to someone you love.” “Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.” “The dark does not destroy the light; it defines it. It’s our fear of the dark that casts our joy into the shadows.” “What we know matters but who we are matters more.” “What’s the greater risk? Letting go of what people think – or letting go of how I feel, what I believe, and who I am?” “Everyone wants to know why customer service has gone to hell in a handbasket. I want to know why customer behavior has gone to hell in a handbasket.” “Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.” “Empathy has no script. There is no right way or wrong way to do it. It’s simply listening, holding space, withholding judgment, emotionally connecting, and communicating that incredibly healing message of ‘You’re not alone.’” “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.” “To love someone fiercely, to believe in something with your whole heart, to celebrate a fleeting moment in time, to fully engage in a life that doesn’t come with guarantees – these are risks that involve vulnerability and often pain. But, I’m learning that recognizing and leaning into the discomfort of vulnerability teaches us how to live with joy, gratitude and grace.” “Don’t try to win over the haters; you are not a jackass whisperer.” “We risk missing out on joy when we get too busy chasing down the extraordinary.” “The universe is not short on wake-up calls. We’re just quick to hit the snooze button.” “Connection is why we’re here; it is what gives purpose and meaning to our lives.” “Sometimes the bravest and most important thing you can do is just show up.” “Nothing has transformed my life more than realizing that it’s a waste of time to evaluate my worthiness by weighing the reaction of the people in the stands.” “When we fail to set boundaries and hold people accountable, we feel used and mistreated. This is why we sometimes attack who they are, which is far more hurtful than addressing a behavior or a choice.” “Just because someone isn’t willing or able to love us, it doesn’t mean that we are unlovable.” “You are imperfect, you are wired for struggle, but you are worthy of love and belonging.” “Understanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life. Research shows that perfectionism hampers success. In fact, it's often the path to depression, anxiety, addiction, and life paralysis.” “Healthy striving is self-focused: “How can I improve?” Perfectionism is other-focused: “What will they think?” “We cannot selectively numb emotions, when we numb the painful emotions, we also numb the positive emotions.” “Stop walking through the world looking for confirmation that you don’t belong. You will always find it because you’ve made that your mission. Stop scouring people’s faces for evidence that you’re not enough. You will always find it because you’ve made that your goal. True belonging and self-worth are not goods; we don’t negotiate their value with the world. The truth about who we are lives in our hearts. Our call to courage is to protect our wild heart against constant evaluation, especially our own. No one belongs here more than you.” “What separates privilege from entitlement is gratitude.” “Authenticity is a collection of choices that we have to make every day.” “Want to be happy? Stop trying to be perfect.” “The real questions for parents should be: “Are you engaged? Are you paying attention?” If so, plan to make lots of mistakes and bad decisions. Imperfect parenting moments turn into gifts as our children watch us try to figure out what went wrong and how we can do better next time. The mandate is not to be perfect and raise happy children. Perfection doesn't exist, and I've found what makes children happy doesn't always prepare them to be courageous, engaged adults.” “Nostalgia is also a dangerous form of comparison. Think about how often we compare our lives to a memory that nostalgia has so completely edited that it never really existed.” “Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They're compassionate because their boundaries keep them out of resentment.” You may also find this post with quotes on perspective helpful . Brené Brown Quotes About Shame and Vulnerability “Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome.” “Somehow we’ve come to equate success with not needing anyone. Many of us are willing to extend a helping hand, but we’re very reluctant to reach out for help when we need it ourselves. It’s as if we’ve divided the world into “those who offer help” and “those who need help.” The truth is that we are both.” “Staying vulnerable is a risk we have to take if we want to experience connection.” “Shame corrodes the very part of us that believes we are capable of change.” “I believe that what we regret most are our failures of courage, whether it’s the courage to be kinder, to show up, to say how we feel, to set boundaries, to be good to ourselves. For that reason, regret can be the birthplace of empathy.” “Vulnerability sounds like truth and feels like courage. Truth and courage aren’t always comfortable, but they’re never weakness.” “Perfectionism is a self destructive and addictive belief system that fuels this primary thought: If I look perfect, and do everything perfectly, I can avoid or minimise the painful feelings of shame, judgment, and blame.” “Shame derives its power from being unspeakable.” “Shame works like the zoom lens on a camera. When we are feeling shame, the camera is zoomed in tight and all we see is our flawed selves, alone and struggling.” “Our stories are not meant for everyone. Hearing them is a privilege, and we should always ask ourselves this before we share: “Who has earned the right to hear my story?” If we have one or two people in our lives who can sit with us and hold space for our shame stories, and love us for our strengths and struggles, we are incredibly lucky. If we have a friend, or small group of friends, or family who embraces our imperfections, vulnerabilities, and power, and fills us with a sense of belonging, we are incredibly lucky.” “If we can share our story with someone who responds with empathy and understanding, shame can't survive.” “Perfectionism is a self destructive and addictive belief system that fuels this primary thought: If I look perfect, and do everything perfectly, I can avoid or minimize the painful feelings of shame, judgment, and blame.” “When I look at narcissism through the vulnerability lens, I see the shame-based fear of being ordinary. I see the fear of never feeling extraordinary enough to be noticed, to be lovable, to belong, or to cultivate a sense of purpose.” “If you can’t ask for help without self-judgment, you cannot offer help without judging others.” “Imperfections are not inadequacies; they are reminders that we’re all in this together.” “Vulnerability is the birthplace of innovation, creativity, and change.” “A lot of cheap seats in the arena are filled with people who never venture onto the floor. They just hurl mean-spirited criticisms and put-downs from a safe distance. The problem is, when we stop caring what people think and stop feeling hurt by cruelty, we lose our ability to connect. But when we’re defined by what people think, we lose the courage to be vulnerable. Therefore, we need to be selective about the feedback we let into our lives. For me, if you’re not in the arena also getting your ass kicked, I’m not interested in your feedback.” “Vulnerability is not knowing victory or defeat, it’s understanding the necessity of both; it’s engaging. It’s being all in.” “We don’t have to do all of it alone. We were never meant to.” Brené Brown Quotes on Courage, Empathy and Staying Strong “You either walk inside your story and own it or you stand outside your story and hustle for your worthiness.” “Courage is contagious. A critical mass of brave leaders is the foundation of an intentionally courageous culture. Every time we are brave with our lives, we make the people around us a little braver and our organizations bolder and stronger.” “Courage starts with showing up and letting ourselves be seen.” “Let go of who you think you’re supposed to be; embrace who you are.” “There is no innovation and creativity without failure. Period.” “Until we can receive with an open heart, we're never really giving with an open heart. When we attach judgment to receiving help, we knowingly or unknowingly attach judgment to giving help.” “Faith is a place of mystery, where we find the courage to believe in what we cannot see and the strength to let go of our fear of uncertainty.” “When we work from a place, I believe, that says ‘I’m enough,’ then we stop screaming and start listening, we’re kinder and gentler to the people around us, and we’re kinder and gentler to ourselves.” “Courage is a heart word. The root of the word courage is cor – the Latin word for heart. In one of its earliest forms, the word courage meant “To speak one's mind by telling all one's heart.” Over time, this definition has changed, and today, we typically associate courage with heroic and brave deeds. But in my opinion, this definition fails to recognize the inner strength and level of commitment required for us to actually speak honestly and openly about who we are and about our experiences — good and bad. Speaking from our hearts is what I think of as “ordinary courage.” “I now see how owning our story and loving ourselves through that process is the bravest thing that we will ever do.” “It’s not about ‘what can I accomplish?’ but ‘what do I want to accomplish?’ Paradigm shift.” “I want to be in the arena. I want to be brave with my life. And when we make the choice to dare greatly, we sign up to get our asses kicked. We can choose courage or we can choose comfort, but we can’t have both. Not at the same time.” “To love ourselves and support each other in the process of becoming real is perhaps the greatest single act of daring greatly.” “Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others.” “When I see people stand fully in their truth, or when I see someone fall down, get back up, and say, ‘Damn. That really hurt, but this is important to me and I’m going in again’—my gut reaction is, ‘What a badass.’” “We run from grief because loss scares us, yet our hearts reach toward grief because the broken parts want to mend.” “Talk about your failures without apologizing.” “Our job is not to deny the story, but to defy the ending—to rise strong, recognize our story, and rumble with the truth until we get to a place where we think, Yes. This is what happened. And I will choose how the story ends.” Want more? Have a look at this post with 101 Courage Quotes . Image Credit: Maile Wilson.

“Gratitude is when memory is stored in the heart and not in the mind.” Lionel Hampton “Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.” Marcel Proust Maybe the simplest and most effortless habit for living a happier life is to take one or a few minutes every day to focus on what is already here and that you can be grateful for in your life. It can help you to… Lift your mood and boost motivation very quickly. Find the things in your life that you want to focus even more of your time and energy on. Not just take things for granted and to find joy even during the tougher times . It is simply a great habit to cultivate that demands little but gives much back. So this week I'd like to explore 5 small tips that you can use to cultivate more gratitude and happiness in your life. 1. Pause and look around yourself. A first simple step to build the gratitude habit is simply to pause in your everyday life and to ask yourself questions like: What can I be grateful for in my life today? Who are 3 people that I can be grateful to have in my life and why? If you cannot come up with several things or people every day then that is OK. If you find one thing or one person then that is great too. Don’t get hung up on the numbers. Just take a few minutes and see what you come up with. Try to not repeat the same things too often. Instead, try to think of more things and people you can be grateful for in your life. 2. Look towards yourself. Don’t just look outward. Take a look at yourself too. A habit of being appreciative and grateful towards yourself is a simple way to improve self-esteem and self-confidence. Ask yourself: What are 3 things I can be grateful for about myself? It could be that you were a good father/mother/friend in a moment of crisis this week. It could be that you finally got done with that task you had been procrastinating on. Your self-gratitude does not have to be all about achievements at work or in school for example. You can simply be grateful for your good sense of humor or that you help people out a lot by being a good listener from time to time. 3. Take a closer look at the very smaller things or what you may take for granted. Don’t just focus on the big and obvious things you can be grateful for. Think about what very small things you can be grateful for too . Like the plant just in front of my laptop that I am writing these words on. It is not a remarkable plant. But its simple beauty in the vibrant green color, how it keeps growing on just a little water and sunshine and the faint smell of nature is something simple I feel grateful for. Another thing that I am grateful for today – that I may sometimes take for granted – was my lunch. It was a few potatoes with some grilled chicken and a dollop of sauce. It was delicious. And, more importantly, I don’t have to go hungry. I am in the very fortunate position of being able to eat lunch every day. Ask yourself: What is one very small thing that I can be grateful for today? What is one thing I may usually for granted that I can be grateful for? Opening your eyes to the small and daily things you can appreciate lets you truly see more of the simple beauty in life. 4. Do it early or late in your day. But how do you get the gratitude habit to stick and not just become one of those things you forget about or abandon after a few days? Two things that I have found effective are: Take 1 minute in the morning to get a good start to your day by finding 3 small or big things you are grateful for in your life. Take 1-2 minutes each evening and use a journal to write down maybe 3 or 5 things you are grateful for about your day, about yourself or about your life. Try one of these tiny time commitments every day for a week and see how it impacts your thoughts, feelings and life. 5. Express your gratitude. Don’t just keep the gratitude on the inside. Express it. Make other people happier too – and help them to perhaps pay it forward later on – by expressing how you are grateful for having them in your life. Plus, their smile and the joy in their eyes when you tell them this will make you happier too. Now, that gratitude could just be a small sentence. But it can have a big impact on someone’s day, week or even life sometimes. So tell the people in your life. Tell them in person tonight. Or write an email or a letter to someone a little further away in the world. Or send a small text message right now.

No matter how much we plan, prepare, or try to control, there will always be obstacles. Oftentimes, we take these circumstances as a result of us “not being good enough” or not “trying” hard enough. When life happens, many of us give up. However, obstacles don’t have to define your success. They are simply a part of the process. In this episode, Robin Long shares why we should embrace obstacles as part of the journey. She discusses what it means to “stay stagnant”, the biggest mistakes people make when starting a new workout routine and how to redefine our idea of success. Join Robin in this encouraging and uplifting episode!  Show highlights: what you can look forward to in this episode! The most common mistakes women make when starting a workout plan  How expecting challenges can help us find success Reframing our “all or nothing” mindset Why we should expect to fall off track  Life always happens but we can prepare ourselves and not get discouraged  The secret to finding “success” in your results  Embracing and reframing your idea of success and failure Choosing to look forward instead of looking back  Links in this episode: The Balanced Life Follow Robin on Instagram  5 Free Days of Joy1 Health Workshop Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join in for the Joy1 Health Workshop & walk away with an exercise routine you can put into action immediately! I'M READY FOR THIS!

As seasons of life shift, so do our morning routines. Maybe you have one, maybe you don’t, maybe you want a more set routine, or maybe you do better going with the flow. Regardless of what season you’re currently in, having habits we integrate into our mornings can help us set ourselves up better for our days. In today’s episode, Robin shares her current morning routine and the reasons why she prioritizes them in the morning. Whether you’re looking to make a new routine, want to switch yours up a bit, or you’re just getting started, this episode is packed with tangible and rejuvenating ideas.  Show highlights: what you can look forward to in this episode! How to adapt and create a morning routine that fits for you  Embracing seasons and readjusting your routine  Being proactive throughout your day instead of reactive  Why trainer likes to “get ahead” of the day  Starting off the morning with positive and grateful thoughts  The benefits of using a dry brush  Why Robin takes a cold shower in the mornings  Listening to a podcast to start your day  Doing a 15-minute workout in the mornings  What trainer does for her spirituality Why trainer avoids her phone in the morning  Links in this episode: Join the World Health Workout Challenge The Balanced Life Instagram  Dry Brush Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the World Health Workout with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Today, we’re talking about self-talk and self-compassion – this is something we talk a lot about at The Universe Zen and is so important to our overall health. Many of us will start a health + fitness journey and focus on all the physical components, but sometimes we fail to address what is going on inside our head, thoughts, and mind. We also fail to look at how that impacts the way we feel and act, our relationships, and our self-worth. All of this is connected. It can be a huge mistake to embark on a health and wellness journey without addressing the mental side of things. That includes mental health, emotional health, and how we talk to ourselves. How we’re talking to ourselves, and the thoughts we’re thinking, affect the way we feel and affect our ability to be successful and make positive changes in our lives as a whole GURU and Intl Angels, as they address the topic of self-talk and self-compassion. We are a proponent of self-compassion. We has a wealth of information to share. This episode is one that everyone needs to hear. Show highlights: what you can look forward to in this episode! What self-compassion looks like How self-compassion speaks to our self-talk Some tips for becoming more aware of your thoughts and recognizing negative self-talk Ways to break out of the habit of negative self-talk The pay-off you get from making the shift to practice more self-compassion Why you need to step in and practice self-compassion with purpose and intent What self-compassion looks like when there have been negative consequences to your choices The best place to start with self-compassion Some tips for when you’re struggling to have compassion for yourself and find yourself having negative self-talk The impact on the other relationships in our lives when we change to have a more positive relationship with ourselves Links in this episode: Join the FREE 5-day Pilates Challenge ! Follow TBL on Instagram Foot Spa Mindful Compassion by Paul Gilbert Laura Mercier Concealer Keep up with Lilit! Lilit’s website: Lilit Lewis Therapy Lilit on Instagram Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join the Joint Family ( jy1.org ) for the Universe Zen with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Being in a cluttered space can make us feel overwhelmed and bogged down. As new seasons approach, it’s time to freshen up our wardrobes, our routines, and our homes. In today’s conversation, Robin Long shares how decluttering your space could bring you the stress relief you’ve been searching for. Robin takes a balanced approach to health and fitness that is applicable to every aspect of your life. She provides practical and tangible steps you can do at home to reduce stress and benefit your physical and emotional health. Show highlights: what you can look forward to in this episode! What is The Balanced Life Sisterhood Why The Balanced Life does Off-The-Mat Missions What decluttering has to do with your health Robin shares studies that explore how clutter negatively impacts mental health Small tips to get started cleaning out the clutter Ways to decipher whether to make a home for an item or get rid of it Using the “Neat Method” The difference between decluttering and organizing How to keep decluttering moving in your house Tips to keep toys uncluttered and organized How Robin keeps toys and the home “fresh” The nightly “Sanity Sweep” How to “maintain” the order as you declutter The importance of optimizing spaces that bring you life Links in this episode: The Balanced Life Pilates Strong: a FREE 5-Day Pilates Challenge The Balanced Life Sisterhood The Balanced Life on Instagram Allie Casazza’s Courses Blogs referenced: Pantry Organization with Neat Method 3 Simple Strategies To Reduce Stress and Find Peace Articles referenced: The Unbearable Heaviness of Clutter For better or worse? Coregulation of couples’ cortisol levels and mood states What does clutter do to your brain and body? Interactions of top-down and bottom-up mechanisms in human visual cortex 🎉 To enter the 50th episode giveaway, email: yoga@joy1.org Share this podcast episode! Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the Joy1 Yoga with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Are you in need of a little boost today? We’ve all been there. Mid-day we start to feel kind of sluggish, or just need a reset before taking on the rest of the day. If you can relate, here are three things you can do to feel better right now… Drink a glass of water Staying hydrated is vital for so many bodily functions, including our energy levels and brain function.⁠ Drinking a glass of water can give our bodies a little boost, increasing energy and overall body functions like memory, mood, and the ability to focus. Get some sunshine Getting some sunshine actually boosts our serotonin levels, which helps improve our mood and stay focused.⁠ If you have time, take a walk around the block or simply head outside and take a few deep breaths. Do a few quick stretches Roll out your mat for just a few minutes to get the blood flowing and to help release tension (tense shoulders, anyone?) at any time of day.⁠ Do a quick roll down, figure 4 stretch, or rest pose – you’ll be amazed at how much better you feel! And of course, a quick Pilates workout is always recommended for a mood boost. 🙂 If you have a few minutes, check out my  IGTV  for quick workouts to help you feel your best and follow me on  Instagram  for more inspiration and quick tips to help you live a balanced and healthy life. Remember to take a deep breath, drink some water, and take a moment for yourself today. You are worth it. xo, Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join in the Intl Joint Family for the World Happiness Yoga with an exercise routine you can put into action immediately! I'M READY FOR THIS!

Honesty. Such an important but sometimes tough thing to stay true to. It’s often easier to just tell a white or perhaps even darker lie. To skirt around how you really think and feel. But even though it might be tough there is also so much to be gained from being more honest both with yourself and the people in your life: The more honest you can be with yourself the easier it will be to be who you deep down want to be but also to improve aspects of your life that are truly in need of that. The more honest you are with both yourself and others the more your self-respect, your relationships and your confidence in yourself will improve. So in this post I’d like to share the most thought-provoking and uplifting quotes and thoughts on honesty from the past 2000+ years. And if you want more inspiration then have a look at this post with quotes on regret and this one filled with quotes on compassion . Inspiring Honesty Quotes to Help You Live Your Best Life “Be yourself; everyone else is already taken.” Oscar Wilde “The real things haven't changed. It is still best to be honest and truthful; to make the most of what we have; to be happy with simple pleasures; and have courage when things go wrong.” Laura Ingalls Wilder “Integrity is telling myself the truth. And honesty is telling the truth to other people.” Spencer Johnson “It's discouraging to think how many people are shocked by honesty and how few by deceit.” Noël Coward “Honesty is always the best policy, even when it’s not the trend.” Sean Covey “To conceal anything from those to whom I am attached, is not in my nature. I can never close my lips where I have opened my heart.” Charles Dickens “You can fool some of the people all of the time, and all of the people some of the time, but you can not fool all of the people all of the time.” Abraham Lincoln “Don’t ever regret being honest. Period.” Taylor Swift “All cruel people describe themselves as paragons of frankness.” Tennessee Williams “Remember that wherever your heart is, there you will find your treasure.” Paulo Coelho “The line between honesty and dishonesty is a narrow, shifting one and usually lets those get by that are the most subtle and already have more than they can use.” Clarence Darrow “Honesty is the first chapter of the book of wisdom.” Thomas Jefferson “You ask me what forces me to speak? A strange thing; my conscience.” Victor Hugo “Unless you're ashamed of yourself now and then, you're not honest” William Faulkner “When you give yourself permission to communicate what matters to you in every situation you will have peace despite rejection or disapproval. Putting a voice to your soul helps you to let go of the negative energy of fear and regret.” Shannon L. Alder “Being honest may not get you a lot of friends but it’ll always get you the right ones.” John Lennon “It takes strength and courage to admit the truth.” Rick Riordan “You are honest enough by nature to be able to see and judge your own self clearly – and that is a great thing. Never lose that honesty – always be honest with yourself.” Enid Blyton “When we speak we are afraid our words will not be heard or welcomed. But when we are silent, we are still afraid. So it is better to speak.” Audre Lorde “Nothing is so difficult as not deceiving oneself.” Ludwig Wittgenstein “Just be honest with yourself. That opens the door.” Vernon Howard “I admire honesty more than any other trait.” Jerry Reinsdorf “I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.” Abraham Lincoln “Proclaim the truth and do not be silent through fear.” St. Catherine of Siena “When you’re dishonest with yourself, you’re disconnected from reality. You’re going to make poor decisions. You’re going to drop out of the moment and you’re going to be less happy and you’re going to be wrong.” Naval Ravikant “To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.” Edward R. Murrow “What have I always believed? That on the whole, and by and large, if a man lived properly, not according to what any priests said, but according to what seemed decent and honest inside, then it would, at the end, more or less, turn out all right.” Terry Pratchett “Most often people seek in life occasions for persisting in their opinions rather than for educating themselves.” André Gide “I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man.” George Washington “Each time you are honest and conduct yourself with honesty, a success force will drive you toward greater success. Each time you lie, even with a little white lie, there are strong forces pushing you toward failure.” Joseph Sugarman “If you can’t be honest with yourself, you can’t fix yourself. Admitting you have a problem is the first step for a good reason.” Ed Latimore “Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” Marcus Aurelius “The real source of inner joy is to remain truthful and honest.” Dalai Lama “If an offense comes out of the truth, better is it that the offense come than that the truth be concealed.” Thomas Hardy “Let's tell the truth to people. When people ask, ‘How are you?' have the nerve sometimes to answer truthfully. You must know, however, that people will start avoiding you because, they, too, have knees that pain them and heads that hurt and they don't want to know about yours. But think of it this way: If people avoid you, you will have more time to meditate and do fine research on a cure for whatever truly afflicts you.” Maya Angelou “You should not honor men more than truth.” Plato “If you’re not honest with yourself, life will never be honest with you.” Leigh Brackett “Living with integrity means: Not settling for less than what you know you deserve in your relationships. Asking for what you want and need from others. Speaking your truth, even though it might create conflict or tension. Behaving in ways that are in harmony with your personal values. Making choices based on what you believe, and not what others believe.” Barbara De Angelis You may also find this post with quotes on perspective helpful . Brutal Honesty Quotes “Most men would rather deny a hard truth than face it.” George R.R. Martin “Honesty is more than not lying. It is truth telling, truth speaking, truth living, and truth loving.” James E. Faust “Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?” Marcus Aurelius “Better a cruel truth than a comfortable delusion.” Edward Abbey “You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill “To believe in something, and not to live it, is dishonest.” Mahatma Gandhi “The trouble with most of us is that we’d rather be ruined by praise than saved by criticism.” Norman Vincent Peale “If we are not ashamed to think it, we should not be ashamed to say it.” Marcus Tullius Cicero “It is not easy to keep silent when silence is a lie.” Victor Hugo “Honesty is often very hard. The truth is often painful. But the freedom it can bring is worth the trying.” Fred Rogers “To know what is right and not do it is the worst cowardice.” Confucius “As long as you’re honest and you articulate what you believe to be true, somebody somewhere will become your enemy whether you like it or not.” Criss Jami “If you keep hiding your true self, your life becomes like slow death. Once you become free from the lies and the hiding of yourself, then life becomes vibrant again.” Ziggy Marley “The truth does not change according to our ability to stomach it.” Flannery O’Connor “The main trouble with being an honest man was that it lost you all your illusions.” James Jones “It is always helpful to remain honest and truthful in the face of difficulty. “ Dalai Lama “Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing ever happened.” Winston S. Churchill “If it is not right do not do it; if it is not true do not say it.” Marcus Aurelius Quotes About Honesty in Relationships and Love “Hiding how you really feel and trying to make everyone happy doesn't make you nice, it just makes you a liar.” Jenny O'Connell “Before speaking, consult your inner-truth barometer, and resist the temptation to tell people only what they want to hear.” Wayne W. Dyer “Nothing in this world is harder than speaking the truth, nothing easier than flattery.” Fyodor Dostoevsky “It is better to offer no excuse than a bad one.” George Washington “Just try, try to be right here, open, honest, straight.” Ram Dass “Telling the truth and making someone cry is better than telling a lie and making someone smile.” Paulo Coelho “It is curious that physical courage should be so common in the world and moral courage so rare.” Mark Twain “When a man is penalized for honesty he learns to lie.” Criss Jami “Honesty and openness is always the foundation of insightful dialogue.” Bell Hooks “Oh, what a tangled web we weave…when first we practice to deceive.” Walter Scott “No matter what you do, stand up for who you are and be honest.” Bryant McGill “Spontaneity is total sincerity.” Alan Watts “Staying silent is like a slow-growing cancer to the soul and a trait of a true coward. There is nothing intelligent about not standing up for yourself.” Shannon L. Alder “You can’t lie to your soul.” Irvine Welsh “The liar’s punishment is, not in the least that he is not believed, but that he cannot believe anyone else.” George Bernard Shaw “Authenticity without empathy is selfish. Authenticity without boundaries is careless.” Adam Grant “No persons are more frequently wrong, than those who will not admit they are wrong.” François de La Rochefoucauld “Rather fail with honor than succeed by fraud.” Sophocles “Don’t assume, ask. Be kind. Tell the truth. Don’t say anything you can’t stand behind fully. Have integrity. Tell people how you feel.” Warsan Shire Be sure to also check out this post filled with relationship quotes . Quotes on Trust, Loyalty and Honesty “And that's the thing about people who mean everything they say. They think everyone else does too.” Khaled Hosseini “Boastfulness and excessive pride do not equate at all with humility and honesty, credibility and integrity.” Angelica Hopes “If you tell the truth, you don’t have to remember anything.” Mark Twain “When I do good, I feel good. When I do bad, I feel bad. That’s my religion.” Abraham Lincoln “Few are those who see with their own eyes and feel with their own hearts.” Albert Einstein “Honesty is the fastest way to prevent a mistake from turning into a failure.” James Altucher “We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.” Robert Louis Stevenson “Honesty is a very expensive gift, don't expect it from cheap people.” Warren Buffett “Aim not at being clever but at being true.” Marty Rubin “Honesty is telling the truth to ourselves and others. Integrity is living that truth.” Kenneth H. Blanchard “I hold the maxim no less applicable to public than to private affairs, that honesty is always the best policy.” George Washington “Better to get hurt by the truth than comforted with a lie.” Khaled Hosseini “Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.” W. Clement Stone “I prefer to be true to myself, even at the hazard of incurring the ridicule of others, rather than to be false, and to incur my own abhorrence.” Frederick Douglass “If you once forfeit the confidence of your fellow citizens, you can never regain their respect and esteem.” Abraham Lincoln “A lie has speed, but truth has endurance.” Edgar J. Mohn “The foundation stones for a balanced success are honesty, character, integrity, faith, love, and loyalty.” Zig Ziglar “There's one way to find out if a man is honest: ask him; if he says yes, you know he's crooked.” Mark Twain “Honesty and frankness make you vulnerable. Be honest and frank anyway.” Kent M. Keith “Honest differences are often a healthy sign of progress.” Mahatma Gandhi “Be true to your work, your word, and your friend.” Henry David Thoreau “You don’t always have to chop with the sword of truth. You can point with it too.” Anne Lamott “Honesty first; then courage; then brains – and all are indispensable.” Theodore Roosevelt “Whoever is careless with the truth in small matters cannot be trusted with important matters”’ Albert Einstein “As I have said, the first thing is to be honest with yourself. You can never have an impact on society if you have not changed yourself. Great peacemakers are all people of integrity, of honesty, but humility.” Nelson Mandela “Never be afraid to raise your voice for honesty and truth and compassion against injustice and lying and greed. If people all over the world would do this, it would change the earth.” William Faulkner Want even more? Have a look at this post with timeless thoughts on humility .

“Simplicity is the ultimate sophistication.” Leonardo da Vinci “The aspects of things that are most important for us are hidden because of their simplicity and familiarity.” Ludwig Wittgenstein I love simplifying my life. It makes me more effective and life less stressful. It makes me calmer and happier . But where do you start? Or continue if you are already on your way? In this week's article I’d like to share 21 small habits that help me to live a simpler life. Pick one of these to get started and keep doing it until it sticks and becomes just another normal part of your life. 1. Breathe. When stressed, lost in a problem ( or a mistake ) or the past or future in your mind breathe with your belly for two minutes and just focus on the air going in and out. This will calm your body down and bring your mind back into the present moment again. 2. Do one thing at a time. You’ll get better results and feel better and less stressed while doing those things. 3. Write it all down. Use your mind for better things than remembering what to do. And the mind is often like a leaky bucket. So write down all your great ideas, insights and thoughts before they go missing somewhere and add what you need to do to a to-do list. 4. Do all your food shopping once a week. You’ll save time, energy and – in my experience – money. 5. Stop trying to do things perfectly. It will only get you stuck and drain your self-esteem . Go for good enough instead and when you are there you are done. Get things all the way to done this way and then move on to the next thing. 6. Stop doing what you don’t like doing anymore. Life changes and so do you. If you don't like doing something anymore then stop doing that (even if it may take some time before you can do so by for example switching jobs). 7. Pack your bag before you go to bed. Then you don’t have to get stressed out by that in morning and you are less likely to forget something. 8. Throw out the things you haven’t used in 1 year. Go through what you have and ask yourself if you have used it in the past year. If not, give it away to charity or a friend or simply throw it out. 9. Ask yourself simplifying questions every day. Questions like: What is the most important thing I can do right now? What is one small step I can take to simplify this situation? 10. Keep everything in its place. If everything has its own place then it is whole lot easier to keep your home reasonably ordered and decluttered from day to day. This also helps you with your inner stillness as the outer environment affects how you feel on the inside. 11. Cook more food than you’ll eat. We usually make four or more servings of what we're about to eat. This cuts down on time that you spend on cooking and you’ll have to do less washing up in general. Plus, it’s good to have portions of food to bring to work to save some money. 12. Write shorter emails. I tend to write emails containing only a few sentences, usually between one and five. If you focus on keeping it short and focused then you’ll probably discover that this is a good solution in most cases. 13. Ask instead of guessing. Reading minds is hard. So, instead ask questions and communicate. This will help you to minimize unnecessary conflicts, misunderstandings, negativity and waste of time and energy. 14. Use a minimalistic workspace. My workspace contains a big monitor and a laptop on an adjustable standing desk. I use a comfy chair and there is room for my glass of water beside the computer. That’s it. There are no distractions here. Just me, the computer and the water. 15. Check everything just once a day. I check my email inboxes, blog statistics, my online earnings, Twitter and Facebook just once a day. I combine all that checking into one small daily ritual at the end of my workday so I don’t slip and go checking it more during the day and waste my energy and attention. 16. Choose small daily acts of kindness. Instead of small acts of judgment and criticism towards the people around you (and towards yourself). 17. Stop trying to please everyone. There will always be people who you don’t get along with or that do not like you for some reason. 18. Don’t make mountains out of molehills. Before you start thinking too much about something and building it up something big in your head, ask yourself: Am I making a mountain out of a molehill here? And if you get lost in victim thinking then ask yourself: Does anyone on the planet have it worse than me right now? 19. Spend 10-15 minutes each Sunday or Monday morning to plan out the week. Write down your plans for the week, organize your prioritized to-do list and get ready for the week before you are in the middle of it all. This will help you to find more clarity, get more of the most important things done next week and minimize stress. 20. Cancel subscriptions for things you rarely get around to watching or reading anyway. 21. Spend more time with the people that help you to keep things simple. And spend less time with – or move forward and away from – the people that drag you down into overcomplicating everything and creating unnecessary drama. Related: 160 Deep Quotes That Make You Think

Intl Family (IF or International Family) is our common world family. All the human beings are the members of our great Intl Family. No matter we are wearing different skins, speaking different languages, believing in different religions, and belonging to different cultures – yet we are all the birds of the same nest. We born on the same planet, share the same home- the blue earth. We covered by the same skies, gazing at the same stars, and breathing the same air. Therefore, the world is one family! We should learn to progress joyfully together or miserably perish together. For humans can live individually but can survive only collectively. Come to join in the biggest family in the world! You are the host of our Intl Family! The history of Intl Family is wrote by all of us! We are one family under God! #AudienceEngagement #Blog

How do you stop saying yes when you honestly just want to say no? Well, it’s not easy. I used to have a lot of trouble with it. And so I’d become frustrated and angry with myself and others who had asked me about a favor or help. While at the same time working on someone else’s goals instead of my own and wasting too much time and energy on that. Things simply had to change. So I set out a handful of years ago to learn how to become better at saying no. Here’s 10 of the best tips, habits and strategies I learned. 1. First, keep in mind why you’re saying no. When you are about to say no then remember why you are doing it. Focus on the positive things it will open up in your life such as more time for your family, for your writing or other hobby or simply for relaxing so your stress levels will go down. Because you need to say no to things to be able to say yes to the things you want out of your life (there isn’t enough time and more importantly energy to do it all). This positive motivation will help you to go through with your decision even if it feels tough. One simple way to keep your focus on what’s important in your life both when you need to say no and to just stay on track and not get distracted in your daily life is to ask yourself this: What are the top 3-5 priorities in my life right now? It could be spending more quality time with your daughter, your photography hobby, reducing your debt and so on. Write those top 3-5 priorities down on a post it-note or as a daily reminder in your smart phone (I use the Google Keep app for the reminders on my phone). This will keep your attention consistently on what truly matters to you. 2. Kindly disarm and then state your need. It becomes easier for people to accept your no if you kindly disarm them first. You could for example do that by saying that you are flattered and that you appreciate the kind offer. And be honest about whatever you say. Then you can, for instance, add that you do not have the time for accepting and doing what they want. 3. Add how you feel about it. Some pushy people might want to overcome your objections and sell you something or convince you to do something even if you first say no with a valid reason. Then try this: state how you feel as a reason for saying no. For example say that you do not feel that this offer is a good fit for your life right now. Or that you feel overwhelmed or your plate is already more than full and so you cannot do whatever they want. Or that you feel you truly have to keep all your focus on your main project right now. The point of telling someone how you feel is not only to make them understand your side of the issue better but also that it is a lot harder to argue with how you feel rather than how you think. 4. Help out a bit if possible. To leave the conversation where you’re saying no in positive way see if you can help out a bit. Recommend someone that you think would be a better fit and that could help in better way than you can. I do this pretty often when a reader or someone in my life needs help I can’t provide or knowledge that I lack. 5. If you feel a bit guilty then that’s OK. But just because you feel a bit guilty because you said no doesn’t mean that you have to act on that emotion. Just be with it instead. When you are with that emotion and allow it to simply be then after a little while it will start to lose steam and become smaller and smaller. And so you can move on. 6. Simply realize that you can’t please some people. The fact is that with some people you just can’t win. They won’t be pleased. No matter what you do. Because it’s not about you with this person. It’s about him or her. It’s about him being in an unhappy marriage or being dragged down by money worries. Or about her having a sick pet, being tired of her job or that she doesn’t have a good chemistry with you. Realizing this and that you can’t get everyone to like you no matter if you say yes every single time can help you to put a stop to your people pleasing habit . And to start focusing more on what YOU deep down want to say yes or no to. 7. Improve your self-esteem. If you don’t value yourself then you won’t value your time very much either. This has been very true in my experience. The most powerful thing I have found – besides keeping my attention consistently on what truly matters to me – to make it easier to say no was to improve my own self-esteem . With better self-esteem the time and the energy I have has become a lot more valuable to me and I do not want to waste it. And my sense of what I deserve in life has also gone up and I’m much less tolerant of or likely to give in to other people’s negative ways of persuasion. Like guilt-tripping, being really pushy or simply trying to take advantage of me. 8. Reminder: you teach people by how you behave. This is one powerful reason why it’s important to say no when you need to. Because if you’re assertive about what you don’t want by standing up for yourself and saying no then people will pick up on that. And over time you will encounter fewer and fewer situations where people try to be pushy or steamroll right over you. This will make life and relationships simpler and more respectful and by being assertive you’ll also improve your self-esteem. 9. Realize that the world will go on. Remember that just because you say no to something doesn’t mean that the world will stop. They will find someone else that can do what they want and they’ll manage and life will go on for all of you. So don’t let a feeling of being almost irreplaceable or words to that effect influence you into saying yes when you really want to say no. That has led many people down a path of resentment, anger and in some cases eventually into being burned out. 10. Celebrate and analyze your successes. You may not be able to say no to everything you’d like to say no to in your week or month. Even if you use several of the tips in this article. Don’t put too much focus on those situations though. It will only bring your self-esteem and motivation to cultivate the no-habit down. Learn what you can from them and then move on. Into focusing mostly on your successes. You may just have said no in one or a few small ways this week. That is still something new and great in your life so feel good about it. Pat yourself on the back and celebrate in some small way what you have accomplished and how you have grown as a person. And think a bit about what went well in those interactions and what you can learn from them for the future (and repeat to get the result you want). You may also like: 40 Moving Forward Quotes (to Help You Reach Your Dreams) 71 Self Care Quotes to Help You to Take Care of Yourself 56 Growth Mindset Quotes to Motivate You 53 Confidence Quotes That Will Help You to Believe In Yourself

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” Buddha “People throw away what they could have by insisting on perfection, which they cannot have, and looking for it where they will never find it.” Edith Schaeffer One common way to get things done, to achieve and to motivate yourself is to be kind of hard on yourself. To set very high standards for yourself that you want to stick to every time. Now, this way of going about things can indeed help you to accomplish big things in your life and to get things done every week. But it comes at a price. Three negative things about taking this position towards yourself are: You tear your self-esteem down. As you achieve things you tend to tear down your own self-esteem at the same time . So you feel less and less like you deserve success. And frustration and being angry can become more and more common as you fail to reach those very high standards. You suck the fun and excitement out of things. A hard or harsh attitude towards yourself has a tendency to make things that used to be fun and exciting less and less so. This attitude does instead over time turn those things into just work that you may start to dread because you fear failure or not meeting your high standards. You’ll perform worse and worse. As your self-esteem goes down you’ll feel less motivated to tackle the tasks and projects in your life. As the fun and excitement goes out of many of the things you do procrastination tends to become more and more common. Plus, the work you put in becomes less energetic and focused and so the results aren't that good anymore either. I used to take the harder and harsher path. It did help in some ways. But it wasn't worth it. So what can you do if you feel that you are maybe too hard on yourself or you beat yourself up quite often? Here are 4 tips that helped me to become kinder towards myself , to get more of the most important things done and to feel better about myself and my life. 1. Remind yourself of the negative effects of this attitude. To just remind yourself of how damaging being hard on yourself has been is in my experience a very effective way to replace the old habit with going easier on yourself. 2. Go for more human and smarter standards for yourself. Movies, books and the people around you may push standards on you that are just pure fantasy or some kind of perfect dream. But life is life, not a fantasy or dream and to set such extremely high standards that no one can live up to just leads to what you may see as failure and disappointment in yourself and in your life. Instead, relax a bit and accept that everything and everyone has flaws and things don’t always go as planned. Accept that you can still improve things but they will never be perfect. And realize that you won’t be rejected if things or you aren’t perfect . At least not by reasonably well-balanced human beings, like most people actually are in reality. 3. Focus on the positive and helpful feedback in setbacks. It is very common to be hard on yourself when you make a mistake or fail . But it is also a very destructive habit because it can magnify one such event into something that makes you feel depressed for days or weeks or makes you quit altogether. So when you are hard on yourself for a failure or mistake then relax a bit and go a bit easier on yourself. Remind yourself of why this is a much better strategy to keep the motivation and self-esteem up. And ask yourself: What is one thing I can I learn from this situation? How can I use what I learn from this to not make the same mistake again and to move forward in a smarter way? 4. Celebrate your small steps of forward. If you are in the habit of only celebrating when you reach a big milestone or a perfect moment or two then you may lose your motivation and feel like you are never happy or arriving where you want to be. So make a habit of celebrating your small daily and weekly successes too. This will help you to keep the soul-tiring monotony away and help you to stay enthusiastic instead of getting more and more unmotivated until you may even consider quitting halfway to that big milestone.