Daily Routine Questions.

This is an interactive post so get ready to participate!  That's right, happy Monday AM, so tell me a little about yours.....

 Here are a few questions to start the discussion on the topic of AM routine...what do you do in the AM for you?  I know we all have adult responsibilities (this isn't the point), but most likely we have constructed specific practices/habits that we do in the AM.  Some we think are good for us and some that we know are not?


1.  What to you do in the AM that you are proud of because it is health enhancing?

2.  What do you do in the AM that counters your image of health?

3.  Do you prepare anything the night before to support your AM routine? What?

4.  Are you happy with what you do in the AM?

5.  If you could get support on something in the AM, what would it be and why?

By taking a few minutes to write down an answer or two could be a momentum force in a lot of ways.  Feel free to post in the discussion your questions or email me directly (wellnesshero@gmail.com), but either way you are contributing to a better you by participation and taking action.  No answer is judge, its simply an interaction to get the ball rolling....

You have the ball, are you playing?  Happy Monday and SMILE :)

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Galactic Federation of Light The Angels November-02-2013

http://www.youtube.com/v/LG_SbGi8VkQ?version=3&autohide=1&showinfo=1&feature=share&autoplay=1&autohide=1&attribution_tag=bVZsj0B2hQC0dY05BoCAhg

Shifting to a better you, PART II

Living life each day is a gift, but with adult responsibilities, sometimes we get distracted from what truly is important in our life.  I find my family and health are most vital to my experience on EARTH and my smile correlates with how I feel. My feelings are something I have deeply explored and have recognized that I create them differently with one action.   I want to smile, I choose to smile, my smile is supported by daily choices that allow my body to thrive.  Everyone wants happiness and no one wants to suffer, truly.  In the last 2 years I have transformed the way I THINK about health & it has yielded thousands of positive experiences, unlike anything I have ever felt before.  Powerful stuff & I want to share my expertise to teach others to live according to their unique happiness. 

My intention is to guide others with activities, ideas, blogs, presentations, seminars and openness to a way of life that supports anyone thinking differently about who you are and what you do for you to be healthy human.  We can all shift our minds to new experiences to achieve WELLNESS on a whole new paradigm.  How many parents out there want to do more to be healthy, but feel a bit overwhelmed to do so?  Let me support you and be your guide.  I have been developing many health and wellness concepts to be applied into a family centered approach that can allow YOU & those around you to smile :) everyday with your choices!

ASK ME Questions Publicly or Privately, but know others maybe not use to this level of participation or feel they don’t have the time to actually ask.  Be the change you want to be by taking ACTION & Participating in your life in a way you didn’t yesterday.  You have the POWER in choice, just do something new for 5 min. and know those 5 min. were 5 more then the previous 5 days and that is a monumental change because 5 is way bigger then ZERO....


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Link to Videos by the Wellness Hero on more health & wellness topics



Your Wellness Hero has many possibilities to support you, but remember it is always up to you to ask and be the change you want to be.  Carpe Deim & Live Enthusiastically!

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TOP 5 Ways to Lose Weight, WITHOUT a Diet.

Wellness Hero’s Top 5 Easy ways to BURN FAT (AKA lose weight).


Our bodies only want to maintain an ideal weight, a balance in body composition (which is 1 of 5 components of health-related Fitness).  Body composition is made up of Bone, Organs, MUSCLE (tissue too) and FAT.  We need it all, an we function optimally when it is in balance.

Here are some of my favorite tips for losing weight without out ever going on a diet. Of course a diet is just what a person consumes over the course of a day, so we are always dieting :)

1. Drink water.

Sounds simple, but let’s be honest: how much water are you currently drinking? If the answer is anything less than clear pee coming out of you, your body is telling you with Yellowish (apple juice) color pee that dehydration has started.  Plus, if you're active, it should be drinking even more than that. So here’s what you need to do: drink lots of water and cut back on things like soda (even diet!), alcohol, and sweetened beverages. You won’t notice a difference, but your body will thank you. How much to drink?  Everyone is different & the answer I have posted previously it worth your time to know, check out that post!  Hydration Basics  & How much to Drink?

2. Load up on vegetables.

You may not be the biggest fan of vegetables, but I promise you can learn to like them. Vegetables fill us up, and they're loaded with fiber, energy, and vitamins. Plus, they're low in calories, meaning you can eat a ton of them without gaining weight. Add vegetables to every meal and you’ll be sure to see a difference.  Raw is the most valuable way to MAX the benefits!

3. Don’t fear the fats.

Fats do not make us fat. In fact, they do quite the opposite. They help us absorb vitamins, give us glowing hair, skin, and nails, and even keep us more satiated, meaning you'll stay fuller longer and be much more satisfied with your meals when you add a little fat. Consider adding things like olive oil, avocado, coconut oil, sunflower seeds, or flax seeds to your next meal. You’ll be surprised at how full you'll feel!

4. Move in a way that you love.

We all know that exercise can contribute to weight loss, but what if you hate it? The key here is to actually move in a way that you enjoy. This way, you'll be more likely to stick to it in the long term. Chances are, you’re not going to want to get up at 5am for a run if you hate running, but if your alarm goes off at 5am for your favorite dance class, I bet you’ll be way more likely to make it there. Remember diversity of exercise or more specifically do things to support each component of fitness:  Muscular Strength & Endurance, Flexibility, & Cardio style movements.

5. Don’t label foods "off limits."

We want what we can’t have, so once you label something off limits or not healthy, it's going to become more appealing. Whenever I used to say I was going to cut bread from my diet, it would be all I could think about for a week until I finally caved and ended up eating an entire loaf because I couldn’t take the torture. Sound familiar?  I LOVE BREAD!

Now that I allow myself bread if I want it, I don’t crave it nearly as much and those intense cravings I once felt have totally disappeared.

So there you have it, 5 simple things you can change about your eating habits today without ever going on a diet. Still struggling with this concept? I want to help you ditch the diets for good so I invite you to contact me for support.  I specialize in POSITIVE BEHAVIOR CHANGE, find out how you can benefit from this simple lifestyle change.

TOP 5 Ways to Make a Change in your LIFE.

Wellness Hero’s Top 5 ways to support POSITIVE BEHAVIOR CHANGE.

One positive new change in daily life will automatically replace an existing habit during that day with that new action of change.  For example, If I normally wake up & go right for the coffee my body responds one way.....BUT if I wake up drink 16 oz of water & eat a cup of raw broccoli for breakfast then drink the coffee.   The way my body will respond to that nutrition first will automatically shift my emotions & behaviors differently in a more positive direction.  Yes I still got to have my coffee too! That one NEW change of adding two healthy choices (water & veggie) will yield positive behavior changes over the course of that day, even if its just thinking healthier, as that in itself is an important category (mental health) to shift. 

Here are my TOP 5 ways shift daily choices to support/enhance a better you...

 1.  Write down what you want to do & read it daily. Simple & POWERFUL!

 2.  Each morning you wake, say out loud what you will do and why you are doing it (Intention for the day or Personal Mantra), could be reading #1....

 3.  Be accepting of all your daily choices and focus on what you are doing vs what you are not doing.  You ALWAYS CAN, just maybe not now....but NEVER say I CANT.

 4.  Research about your topic from many diverse sources, education is key to shift what you believe to be true on what you are trying to do.  The more informed you are the more effective your choices can be.

 5.  Get support, seek out others who are doing what you want to do.  Reach out & contact others for collaboration.  Maybe you could create a support network with friends & family, because power in numbers is so very true.  Ultimately it is you who has to make the change, but allowing others to be engage @ any level in your shift is crucial to the new daily habit you are trying to create.



LINK:


Wellness In the Park (WIP) Training
Wellness Hero Content on YouTube

Changing is not easy, but by enhancing something you are already doing is the best way to start.  These Top 5 ways to support positive behavior change is only a few pieces to the puzzle.  Your experience is yours, but know that when you shift one habit in your life to be more positive it can create that domino effect in the direction you want to be in MAXIMIZING you WELLNESS!

Shifting to something better, PART I

PART I:  Shifting to something better....                      10.30.13

My passion is to guide you to live well by supporting  wellness daily which balances the 4 parts of Health (see blog post on this topic for details).  Shifting a person’s paradigm of what is Healthy requires the TRUTH to be accepted and practiced by what is healthy....the answers are out there, but most likely NOT what you currently believe on a whole (your paradigm).  Bits & pieces of healthy action is just that, only a small part.  Thriving in life, well it moves the game onto a new playing field because when a person’s health is OPTIMAL, life is no longer the same........Do you believe you have the power to NEVER get sick again?  Everything starts with a belief on what we think is TRUE.......
                   
As I continue to channel health & wellness content to all those interested, a shift from my approach in being applied.  Since uncovering new information always and when applying it the results have been very supportive.  The shift is in the direction of training yourself to live within your abilities and capabilities, just remember, no matter who you are, attitude is everything!!!  I look at everyday as we are training for life, are you practicing quality sleep, eating nutrition dense meals daily, moving that body optimally each day with in the 5 components of health related fitness?  Life is practice, each day is another opportunity to do what we want with our individual choices.  Thriving takes years of practice, each action is a drop in the bucket, always be striving to add just one simple drop as that is the key to making a difference in your dynamic HEALTH. 

The mission for me is to be the best daddy & HUMAN I can by choosing to share my life experience with others to learn from as well.  This BLOG is one medium to which I communicate.    This experience just so happens to be a way of life that supports being a thriving human.  I still will be blogging/vlogging (Wellness Hero's YouTube Channel Link) about health & wellness, but more so directed to ANY HEALTH concept.   Some information may seem new or confusing to incorporate, but the more quality experiences gained with family, not to just spend time, but to teach basic fundamental principles of exercise, nutrition, and basically WELLNESS into day to day occurrences is a shift into the priority that health is something we have to do.  Some concepts y’all maybe familiar with like in the previous sentence (exercising & eating), but some maybe things that you never considered to be healthy or unhealthy.

ASK ME Questions Publicly or Privately, but know others maybe to timid or feel they don’t have the time to actually ask.  Be the change you want to be by taking ACTION & Participating in your life in a way you didn’t yesterday.  You have the POWER in choice, just do something new for 5 min. and know those 5 min. were 5 more then the previous 5 days and that is a monumental change because 5 is way bigger then ZERO....

Top 5 MOOD Enhancing foods!

Wellness Hero’s Top 5 MOOD Enhancing foods!

Do you like feeling good?  Sometimes adding specific nutrients to your body's systems creates reactions that boost emotions and the way a person can feel.  If a person eats something heavily processed like fast food, so much unhealthy CHEMICALS start to be absorbed by the body, which in turn effects the mood as well.  I recommend eating them raw or combined in something you are already eating to enhance that food choice with a MOOD Booster!

1.  Avocado - can elevate your spirit!
(Avocados contain serotonin, a type of feel-good neurotransmitter)

2.  Raw Cocoa - High in magnesium and contains significant quantities of the essential amino acid Tryptophan, which is crucial for the production of the neurotransmitter, serotonin.

3.  Spinach - Nutrient dense and a powerful health - mood and illness prevention food. Spinach is full of vitamin B9 (folate) which helps the body maintain normal levels of the mood-enhancing neurotransmitter serotonin. Low levels of folate are often associated with depression. RDA is around 400 micrograms. *Some other folate rich foods include asparagus, beans and broccoli.

4.  Chia Seeds - A potent vegetarian source of omega 3 and packed with amino acids.

5.  Sunflower Seeds - Their richness in vitamin E - Selenium and Magnesium all contribute to improving your mood! (also rich in selenium)