This weekend Amber and I will be spending time is Estes Park, CO. Estes parks sits within the Rockies right on the cusp of Rocky Mountain National Park. This stretch of the U.S. is stunning. The wildlife and views make for an unforgettable experience. If you've never been to this region you should add it to your bucket list. It will take your breath away (partly because of the altitude)!
I am very grateful, and excited, to be visiting once again.
There is beauty all around you; nature, people, and relationships. Each of these pieces create a beautiful puzzle that fits uniquely together to shape our lives. Take the time to admire and appreciate the intricate masterpiece that forms around you. Allow the workmanship to bring a wave of respect and admiration to your spirit. Do not rush moment to moment or else you may miss out on a majestic scene that is about to unfold. Patience is a wonderful guide through the finer things in life. The details are easily missed when we are not present. When we allow distraction to pull our attention elsewhere, we miss out on the opportunity to witness the true beauty of life.
Slow down and admire the world around you.
Here's a workout you can do at home with no equipment. The basic outline will be a series of calisthenic movements, starting with high repetitions, and dropping the total number of reps each round. Rest as needed from movement to movement, but try and keep your heart rate and breathing rate high throughout.
The exercises will be:
We will repeat these movements for 5 rounds. The rep design will be:
This will be a challenging workout that will test both your strength and endurance if you push the pace.
"I am" are two of the most influential words in the English language. These two words can completely flip our mindset. They can restore confidence or break us down. What determines the outcome of these two words are the word choices we choose to put after them. If you complete the sentence "I am..." with negativity, criticism, or hate then you are filling your mind with those attributes. You are are reinforcing those emotions and thoughts as part of you. If you choose words that give you strength and confidence, you become a stronger, better person.
Think for a moment what adjectives you would like to best describe you...
Write the ones down that you feel the most pull towards; the ones that when you repeat them out loud make you smile and sit up taller. These are your magic words. These are the ones that are the most needed and influential in your life.
The next step is to write them down as part of your "I am" affirmation.
I am confident.
I am successful.
I am beautiful.
From here, read them each day. Make it a part of your morning routine to set-up your day for success. Read and repeat them whenever you start to feel doubt or a lack of confidence in your life. The more often you affirm these statements the greater the results. These powerful declarations can be transformative. They can help rewire your brain to become the person you crave to be.
Amber isn't the biggest fan of exercise. For the first few years we were together she would accompany me to the gym occasionally and workout. It wasn't her favorite thing to do, and she didn't push herself very hard. She did it more to spend time with me than anything else.
That began to change when she discovered Yoga. She started to fall in love with the art. She routinely tried to take both private and group classes multiple times a week. She even spent a month becoming a certified instructor in Colorado. I was extremely proud of her for accomplishing this. I was very grateful as well. Being in the fitness industry, I know how important exercise is for our health, and she had finely found a form of it that spoke to her. It motivated her to stay active, take time for her fitness, and motivate her to become physically stronger and more flexible.
But her fitness journey didn't stop with Yoga. Amber knew that working out on her own wasn't the route for her like it is me. She thrives in group classes. She began challenging herself by taking a variety of classes at a local studio. She tried Buti Yoga, dance aerobics, barre, and a couple others as well. She enjoyed herself so much, she committed to a yearly membership. She now routinely goes 2-4 times a week. It's great to witness the change she's gone through in her health and fitness journey over the last two years.
What forms of exercise do you enjoy? Finding the answer to that question is vitally important. Exercise is a life long habit that we must develop. Without it our lives will suffer. If you dislike or, even worse, despise exercise then you must keep searching until you find a form that you enjoy. It doesn't have to be by yourself. It doesn't have to be grueling. It doesn't have to be something new and trendy. It just has to be enjoyable.
Whatever it is, I hope that you find it!
I'm a warm weather fan. I am not a fan of cold weather, ice, sleet, or even snow to be honest. Sledding is fun, but I can live quite happily without it. I would easily trade sledding for a sunny day anytime.
As spring rolls around my optimistic personality becomes even brighter. Hearing the birds chirp in the morning, seeing the flowers blossom, feeling the warmth of the sun on my skin just invigorates me. I love it. Walking out in the morning or after work and knowing the beautiful setting I'm surrounded by creates so much joy and excitement within. I can wrap up a busy, stressful day of work, step outside, and feel immediate relief wash over me. My mood and energy instantaneously receives a boost.
With spring here, I'm so thankful to be alive to experience all the beauty, energy, and life that is about to emerge during this wonderful time of the year.
How often do you find yourself relaying negativity? If you pay attention you will start to see that too much of our day is consumed by negative thinking. It shows up in Facebook posts, we complain to spouse about our work day, we share about our illnesses with our friends. We all do it, but why does it happen? And how can we make it stop?
We are hard wired from an early age to focus on the negative. Our teachers point out our mistakes, our coaches yell at us to work harder, our parents let us know all the things we are doing wrong, our siblings point out our funny hair and babyish clothes... And although these things help us grow and become better people, they also teach us to look for mistakes in ourselves and other people. As kids we listen to our parents complain about work, traffic, and politics. Our older siblings complain about school and the unfairness of life. And before we know it, we are complaining too.
Stopping the negativity will require some focus. You have to commit to staying positive. Power goes out at work? No big deal; you like natural light better anyway. Traffic on the highway? Bring it on! I have been meaning to call my grandma anyway. Dog poops on the carpet? Perfect reason to finally commit to those tile floors you have been wanting... so much easier to clean! If you are like me and call your spouse on the way home, focus on the GOOD things in your day. Tell him/her about how there was no line at the copier and someone brought in snacks to the workroom. Tell your family and friends that you are wanting to be more positive and ask them to call you on it when you start to be negative. By sharing your intentions with others you will become more aware of what you are saying.
There are several other things you can do to help you stay positive. Start your day with a motivational video. Make a list of things you are grateful for. Find a positive quote and write it on your mirror or on a post-it where you can see it throughout your day. Meditate using an affirmation like "My thoughts are positive and my life is full of blessings" or "I am full of positivity and gratitude for the life I have been given" or even "Today is a great day."
When you shift your mindset and focus on the positive and learn to love life, you will start to notice that life loves you back. Those little annoyances that used to ruin your day are now just minor blips on your radar. Bigger events that would get you down for days on end you can move past more easily. You become someone who creates solutions versus the one points out all the problems.
Changing my mindset is so important to me I have made it my Wildly Important Goal. I have already stopped myself a few times today from complaining. I know it will be tough but I am committed to becoming a person who emits positivity and can look on life's challenges and smile and accept them with gratitude.
With today being the first day of Spring, I want to give you three tips that can better your mental and physical health.
With beautiful weather upon us, get outside, touch the Earth, and walk through your local parks!
According to the dictionary, faith can be defined as "confidence or trust in a person or thing." If you were to ask 10 different people to define faith you would probably get 10 different answers. The replies would delve into religion, loyalty, and belief in one's self.
Faith can mean a variety of different things to different people, but in my opinion, faith is something we all need. The way you personally view, define, and practice faith must be individualized. It must be done in a way that strengthens and guides you through life.
Life is never easy. There will always be times where we hurt or have our backs against the wall. With faith we can overcome these situations. When we have belief in ourselves, family, friends, religion, or the universe it empowers us to overcome and succeed. Faith provides comfort and confidence. Faith gives us hope and guidance.
Find your faith. If you can do that, you can do anything.
As spring approaches there is nothing I enjoy more than getting outside to workout. The fresh air, sunshine, and beautiful scenery makes for a wonderful gym. Nothing beats a good walk through nature, but if we are looking for an intense workout while outside I implore you to find a hill. A steep, 20-30 yard hill is more than enough to challenge every muscle from head to toe. Below is a full-body workout that will better your strength, stamina, and have your metabolism revved up for hours afterwards.
1. Jog Up Hill; Walk Down x 4 Reps
2. Skip Up Hill; Walk Down x 4 Reps
3. Lunge Up Hill; Walk Down x 2 Reps
4. Broad Jumps Up Hill; Walk Down x 2 Reps
5. Bear Crawl Up Hill; Walk Down x 2 Reps
6. Burpee Up Hill; Walk Down x 2 Reps
(Jump up hill as you stand up from the push-up)
7. 10 Squats + Sprint Up Hill; Walk Down x 3 Reps
Go home and rest!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!