We all know walking is a great activity. It's one that we can do for free, take part in it just about anywhere, and hopefully participate in it all our life. The numerous health benefits that accompany it is just the cherry on top.
Below are a few ways to level up your walking came to either make it more challenging or more enjoyable.
What other ways do you level up your walks?
Convenience, affordability, and efficiency are keys to any consistent workout routine. Below are 5 exercises you can do anytime any place to become healthier and fitter.
A combination of these movements can be used to accomplish many fitness goals... Strength, stamina, body composition, etc. If the gym isn't for you make these a consistent piece of your fitness regimen and reap the rewards.
There are 3 basic dimensions you should focus on in your pursuit for fitness:
When all of these areas are trained and performing well, your body operates like the machine it was designed to be. When one is out of balance our potential for injuries increase, our performance in a variety of life actions can suffer, and we are not at the peak of our capabilities.
Each should have a designated area within your workout program. One can certainly take precedence depending on the types of exercise you enjoy, but all must be developed to an adequate level for health and wellness.
Below will be a minimalistic type of set-up that gives a little bit of attention to each area.
1. Strength: Perform this workout every other day pushing the weights up each week.
Tomorrow will be here before you know it. Have you set your priorities and planned your day? Is your to-do list created and organized so that your most important activities get the attention they need?
If not, take 5-10 minutes and do that now. If you aren't sure what needs to be done or feel overwhelmed, limit your list to 3 tasks. What 3 items, if completed, will make your day a success?
Don't force yourself to think of only work items. It can be personal development, chores around the house, or health related goals.
The point is to be aware of what actions you can take to better your position on a daily basis. What essential assignments can be completed that will be gratifying, productive, and beneficial?
Starting with 3 tasks can be a great way to begin your list. When we allow ourselves to put too many items on our agenda we tend to focus on quantity over quality. The to-do list becomes more about how many (meaningless) items can I get done to make myself feel better rather than how many (important) tasks can I complete to better my life?
If coming up to to-do's is easy, and you absolutely feel it is necessary to go above and beyond 3 action items, then try dividing your list into categories. I'd suggest any combination of the below list:
Once again, the goal of to-do lists shouldn't be to see how many tasks you can complete in a day. A to-do list should help you prioritize what matters and complete the important tasks in a given 24-hour period. If you begin aiming for how much can I get done then you will be fighting a losing battle. There is always more that can be done.... chores to complete, bills to pay, goals to reach... It's never ending. Do yourself a favor and focus on the biggest bang for you buck tasks. Don't get caught up in the minuscule. When those tasks begin overwhelming your lists, you've lost sight of what matters.
Our time is limited. It's in our best interest to be efficient as often as we can. To do so, take simple steps so you know how and when to make the best use of your time. Below is a list of thoughts to help you work hard, be organized, and get the most out of your days.
Plan out your days using time blocks. Every hour, or even better every minute, should have a purpose.
Make lists based on your priorities so you know exactly what you need to accomplish.
Remain focused by limiting distractions. Remove your cell phone, keep the television off, download apps to block multiple internet browsers and social media.
Be aggressive with your work. Learn how to "get in the flow". This could be done by certain rituals, listening to music, etc.
Set timers and adhere to the deadline of finishing your work before the alarm goes off.
These are just a couple pieces of advice that you could find useful in order to maximize your time and productivity.
Longevity is an area of the fitness world that I have a particular interest in. The potential benefits of fasting/caloric restriction towards anti-aging is what drew me to intermittent fasting back in 2012 and continues to motivate me to do it now.
Another habit that my pursuit for longevity created is drinking coffee. I use to hate coffee. I thought it was disgusting. As I read more and more research on the possible benefits (decreasing your odds of certain cancers, Alzheimer's, and Parkinson's, as well as adding years to your life) I decided to give it another shot. I drank it black. No sugar. No creamer. No coconut oil. I started with 1 cup a day and slowly added as I developed the taste for it. The first week or two weren't very fun, but now a fresh cup of coffee in the morning is a moment I look forward too.
I want to list my favorite drinks for health and longevity. This is my personal preference for them. All of the drinks below have been associated with positive health benefits in some manner.
Water and coffee I get plenty of. Tea I'm very inconsistent with. Wine is a rarity for me, but maybe one day I'll look to add it to my repertoire.
Life can be complicated, overwhelming, and very confusing. When you breakdown the game-changers in life however, things tends to gravitate towards simple, consistent practices that reap huge rewards. Taking time to analyze your life can really provide clarity to the vital few things that matter.
What behaviors have you found that bring you the most success?
Fame and fortune seems appealing to many, but often leaves those who find it wanting more. Greed can cause us to forget what brings us joy. It blinds us from what truly connects with our hearts as we let our ambitions and selfishness for wanting more take control. We build walls, burn bridges, and turn a blind eye to the parts of life that are truly meaningful and rewarding. Focus shifts from happiness to the social media likes, numbers in the bank account, and possessions that we can show off.
This is a path that leads to regrets, mistakes, and dissatisfaction. The only way fame and fortune will bring the rewards we prematurely envision with it, is if we achieve it while always keeping happiness near. Cultivating meaningful relationships, taking care of ourselves physically and mentally, and spending time doing what we love are musts for a life well lived. When we fall short in these categories our lives suffer. Joy becomes lost, happiness vanishes, and our achievements slowly dwindle to painful regrets. No amount of money or fame can fill the hole in our hearts when we lose sight of what matters. Happiness is something we each deserve. It is achievable if you are true to yourself, and not worried about what others think of you.
Regardless of what society says, choose to define your own life. Make what matters to you a priority. People won't always agree with you. So be it. Your life is not theirs. Your path to happiness differs. You know yourself better than anyone. Listen, trust, and be yourself.
We all need to get away sometimes.
We need to step back from the responsibilities and stress our daily lives can bring. We have to unwind, relax, and forget about the pressure or tension that tends to be present day in and day out.
Taking off, traveling, and spending time with family and friends has the tendency to help give you that reprieve you need. You can forget about the needs and wants of those depending on you and focus on your own desires and wishes. Make a few days solely about you. Forget your work, your diet, your fitness regime, and anything else that you need a break from.
Focus solely on relaxation, rest, fun, and checking things off your bucket list. Life can be unpredictable. If and when you have the time to step away to make your life about you, do it. Don’t feel guilty. Work will still be there when you get back. You won’t be replaced or forgotten.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!