Gratitude. Something so small and simple, yet frequently overlooked. Find five minutes today to stop. Take a pause from your hectic schedule and spend five minutes focusing on something you are truly grateful for. It could be a person, a memory, anything you are grateful for. Once you have the thing you are grateful for in the forefront of your mind, really envision the person, memory, or object. What does it look like? How does it make you feel? Why are you grateful for it? Spend a few moments letting those feelings of happiness and gratitude wash over you. Then, when you are ready, you can go back to your busy life!
On Wednesday (and other days of the week) we like to focus on the things that are going right. Sometimes we are so caught up in all the small inconveniences of our day that we forget to notice all the wonderful things we experience. Like the way it smells just after it's rained, or the way the sky looks as the sun goes down.
Think about your day today. What were some of the wonderful things you may have missed? Maybe there was less traffic and you got to work a few minutes early. Did a co-worker leave a snack in the workroom? Or perhaps you finally made it to that exercise class you've been dying to try and it felt sooooo good! Here are some of the wonderful things from our day:
-Jordan's work gave them new shirts, and they are oh-so-soft!
-Jordan was able to not only walk all the dogs but also had enough time to get in some quiet reading time.
-Amber taught a very relaxing one-on-one yoga class.
-Our new Christmas lights make us both smile every time we go outside.
Comment your something wonderful; we'd love to hear it!
Kettlebells are one of the most effective tools at your disposal on your fitness journey. No matter your goals kettlebells can help you reach them. They are a one stop shop for strength, stamina, and weight loss.
Two key exercises that I love to utilize with my clients are swings and goblet squats. These two excellent, bang-for-your-buck options will be the focal point of today's workout. If you need help learning these movements, there is no better coach than Dan John. Below are two articles that he's written concerning these exercises.
The Metabolic Swing
Goblet Squats 101
For the actual workout you will be bouncing back and forth between swings and squats.
A1. Swings x 10 Reps
A2. Goblet Squats x 5 Reps
Repeat for 10 Rounds
By the end of this workout you're legs, core, back, and lungs will all have been significantly challenged and you will be one step closer to achieving your goals.
The difference you can make in this world is enormous. You possess a limitless capacity to impact the universe and perform admirable deeds. Do not be timid. Do not be afraid. Be at peace with your calling, and fulfill your potential.
Understand and accept who are, what you need, and how to be happy. We are all different. We each have a unique set of skills and perspectives. Do not mold yourself after another individual. Be true to yourself.
Live for your passions. Walk towards that which is attractive to you. The path you are meant to walk is different than the person next to you. Be mindful of that and the approach you choose to take in your day.
Traditions with family and friends are a meaningful part of our lives that tend to bring us happiness and joy. Holidays are the time of year many of these traditions take place.
Participating in the local Turkey Trot 5k is a tradition for our family. The Turkey Trot is more than just a race. It's time spent with family, friends, and occasionally pets. It's an event we look forward to each year regardless of rain, shine, sleet or snow! We're thankful to have the opportunity to celebrate Thanksgiving in this manner each year. It's a wonderful way to start a holiday renowned for over indulging in delicious food!
We are blessed to live in a country where the majority of people have the ability to find a job and work if they choose to do so. We are lucky that we live in a country where we have the freedom to enjoy our time the way we want. We are not restricted in our speech and opinions the ways that others are in countries all over the world. Finally, and most importantly, we are all born with the ability to love. So on this wonderful Wednesday cherish those who are dearest to your heart. Do something you enjoy simply because you can; whether it's playing a board game, going for a walk, or engaging in a debate. And finally, work hard because there are a lot of men and women out there who fought, and are still fighting, so that we have the ability to enjoy our lives the way that we want. Don't let their efforts be wasted.
Some people might just walk for exercise. That’s a great option! Walking has been shown repeatedly to better your health, mood, and longevity. The most important factor in working out is that you are consistently being active. You don’t have to run marathons, lift hundreds of pounds, look like a model, or be able to put your feet behind your head. What matters is finding what suits your personality, goals, and lifestyle. Always remember to move, be active, and stay fit.
Walking for 30 minutes a day, 5 days a week has routinely been promoted as a great exercise option. I am personally a huge fan of this exercise prescription. Working at a gym like I do results in visiting with a lot of people. I don't think there is a single recommendation I've given more than to start with walking. Start with 5-10 minutes and each week look to add a minute. You'll be up to a manageable 30 minute walk in no time.
If you're already regularly exercising and are looking for something more intense then you may look in the direction of hill sprints. Hill sprints are a personal favorite of mine. Find a hill in your local community, sprint up it, and walk back down. Shoot for 20 minutes of this and see how you feel.
“Today will be as beautiful as you choose. Today will be as great as you decide.
Beauty, happiness, and achievement all start with you. You make the decision to be happy, to find beauty, and to live a life of achievement. It starts with a decision that only you can make. If you haven't yet, now is a great time to decide.” -Jordan Kirbey
Every day we are faced with a variety of decisions. The decisions we make, no matter how big or small, determine the outcomes we experience, the perceptions we form, and the beliefs that create the foundation of our days. Our mindset and the decision-making process we approach every choice with dictates the quality of life we live. By approaching every decision with an optimistic attitude, the whole paradigm of a situation can evolve into one that benefits us.
Look for the good, search for the positive, and find what you can learn from every experience. When you make the conscious effort to be happy, to be grateful, and to create a life of abundance you will find everything you need. Don’t let others decide your fate, control your emotions, or determine your life.
That decisions is yours. Starting today, you will make that decision.
If you have never had a Friendsgiving, I HIGHLY recommend you give it a try. Family relationships are important, but so are the relationships with your friends. Sometimes with the hustle and bustle of life, our friends fall to the wayside. This November, or even December, get your friends together to celebrate your friendship, have some laughs, reminisce on your wild adventures, and of course enjoy some great food!
Here's how it works. Invite all your friends. Tell them to invite some of their friends. Plan your menu. The host is in charge of the main course (we had turkey, but you could do ham or make a roast). Everyone else supplies the drinks, appetizers, sides, and desserts. Depending on how large the group will be, consider having someone else bring an additional main course; maybe something vegetarian friendly. As a group we selected a few must haves for our menu and then opened it up to what people wanted to make/bring. We brought our famous chicken casserole (check out the recipes blog) while another friend made the most amazing wine slushies. Sharing recipes is a must. It would be fun if everyone had their recipe printed up to share, or if you are more tech savvy, a shared folder in Google.
So what are you waiting for? Call up your crew and get planning! You'll be happy you did.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!