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Meditation has many wonderful benefits for stress management.  One of the most valuable aspects of meditation is that it can build resilience over time, but it can also help one feel less stressed in minutes if used as a tool to simply relax your body and mind. It can also help you to get into the practice of responding to the challenges in your life from a more relaxed, mindful place rather than reacting to life’s challenges out of fear, and it can help you to get in the practice of letting go of grudges and redirecting yourself away from rumination.

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It’s January 2. New Year’s resolution time. And for many, the clock of failure is already ticking. What’s the difference between those who stick to their New Year’s resolutions and those who don’t?

Clarity of purpose. And a plan.

So says business and life coach Tony Robbins.

“Happy New Years everyone! Research shows that 80% of people give up on their New Years resolution by the 2nd week of February!” writes Robbins in an Instagram post. “The reason? What most people call ‘resolutions’ are really just desires or fun things they wish would happen. The majority of people aren’t actually resolving anything within themselves.

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If you want to lose fat (and not muscle) fast without doing hours of cardio every week, then you want to know more about high-intensity interval training.

Most of us learned at a young age that promises of “more for less” are usually a sham.

This is particularly true when we’re talking fat loss.

All we have to do, we’re told by shady supplement companies, is pop their pills and powders and we’ll be shredded in no time?

Well…no.

No amount of supplements can get you the body you want. In fact, most supplements can’t even help you get the body you want–they’re just completely worthless.

All we have to do, we’re told by shady exercise “gurus,” is spend a couple hours per week doing their workout routines and we’ll look like a Greek statue?

Well…no.

Getting into great shape may not be as complicated as many people think, but it requires that you get a lot of “little” things right ranging from caloric intake to macronutrient balance to progressive overload to training frequency and more.

“7 Minute Workouts” and fad dieting ain’t gonna cut it.

Now, if you’ve already heard of high-intensity interval training (also known as HIIT), you’ve probably heard a similar story: that it has near magical fat burning powers.

That you can do just a few minutes per day and watch fat melt off your body.

Well…no.

HIIT isn’t the alpha and omega of fat loss…but it can be a powerful weight loss tool when you know how to use it properly.

And that’s what we’re going to talk about in this article:

Full article here.

Stress Less

Getting older — without being doomed to wrinkle-dom and jiggly thighs — does not require a high-priced trainer and a bucket o’ Botox. We swear it. We know it. We asked top researchers to share their stay-young secrets for winding back time naturally. Their advice will help you stay young and have you looking and feeling everyday fabulous, by doing everyday smart things: exercise, eat healthy, de-stress — not so hard, right? Try it today.

Read the full article here.

As a kid growing up in the 1970s, I had the great pleasure of actually seeing a Bruce Lee movie in the theatre. I was so obsessed with the martial arts icon that I begged my father to take me to see his movies not once but usually 5 or 6 times, never once getting bored. Remember this was before we had Netflix, DVD players, or even the good old VHS players! Even to this day, 47 years later, I find myself sitting on the couch catching bits and parts of Enter the Dragon on late night TV.

https://www.bookmartialarts.com/news/martial-arts-life-lessons

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Children who are physically fit absorb and retain information more effectively than children that are out of shape, a new study finds.

https://well.blogs.nytimes.com/2013/09/18/how-physical-fitness-may-promote-school-success/

Physical activity can improve your quality of life in a multitude of ways.

AHA physical activity recommendation

The American Heart Association recommends just 40 minutes of moderate to vigorous aerobic exercise three to four times a week. Even brisk walking will do.

Here are some reasons why physical activity is proven to improve both mental and physical health.

Physical activity boosts mental wellness

Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a “feel good sensation” immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine. Specifically, physical activity can improve mental health as it:

• Releases tension
• Promotes enthusiasm and optimism
• Counters anxiety and depression
• Improves self-image

Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can also be improved with physical activity.

Physical activity increases immunity

It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease. It also helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors.

Physical activity reduces risk factors

Becoming more active can reduce your risk of heart attack or stroke. Physical activity lowers your heart disease risk as it:

• Prevents and manages high blood pressure
• Reduces coronary heart disease in women by 30-40 percent
• Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

Physical activity can also boost your levels of good cholesterol.

Physical activity prolongs your optimal health

Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy, even if you don’t start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven physical health benefits listed above as well as:

• Improves blood circulation, which reduces the risk of heart disease
• Keeps weight under control
• Helps in the battle to quit smoking
• Prevents bone loss
• Boosts energy level
• Helps manage stress
• Helps you fall asleep faster and sleep more soundly
• Increases muscle strength, increasing the ability to do other physical activities

See for yourself. Once you get over the inertia and find creative ways to fit physical activity into your life, we think you’ll agree that the effort to get moving is worth it!

Physically active young people can do better in school and improve their self-expression, self-confidence and social interaction compared with more sedentary children (WHO 2017). Indeed, two studies published in 2017 underscore the value of children getting plenty of exercise.

Let’s take a quick look at this research.

Exercise and Children: Better Brain Health, Less Obesity, Less Stress

Bad posture is something that most people don’t think about — until they experience negative health consequences.  But numerous studies have shown that it can lead to long-term back pain, fatigue and even migraine headaches.  In this guest post, James Hollister goes over a simple action plan to improve bad posture, with specific habits you can easily add to your day.

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