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Call my parents everyday this week.

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Throw away clothes that I have not worn in years.

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Get a massage!

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Go to a local shop and get some hands dirty!

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by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals
September, 2017 marks the Self-Care A-to-Z blog's one-year anniversary. In celebration, let's KISS, i.e., Keep it Simple Self-Care!

Especially in the current cultural climate, our profession can be overwhelming. Bad news: Self-care is challenging! Good news: it CAN be simple!
Spiritual Physical Psychological Social
I asked social workers about one simple thing they do regularly for self-care. About 30 folks, in varied practice arenas and life circumstances, responded with these Keep it Simple Self-Care strategies-i.e., takes 15 minutes or less!

Self-care must be a lifestyle! However, it's hard to think of what to do when overwhelmed. In The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals, Kaniktra Steadmon and Andrea Russell discuss emergency self-care. Kaniktra carries an "Emergency Self-Care" card in her wallet, which lists one strategy from each of these KISS categories. When overwhelmed, Kaniktra follows her emergency plan. This strategy helps her recalibrate and maintain basic self-care.

Consider using the above KISS ideas to design YOUR Emergency Self-Care Card! Comment below: How do you Keep it Simple Self-Care? Give yourself a KISS. And, encourage others to share the self-care love!
Dr. Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE is a Partner in The Wellness Group, ETC. This LLC provides evaluation, training, and consultation for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals. As a former faculty member and graduate program director, she and a small (but mighty!) group of colleagues implemented an initiative to promote self-care as part of the social work education curriculum. Previously, she served in clinical and administrative roles. She has experience with navigating toxicity and dysfunction, up-close and personal! Likewise, as an educator, she saw students enter the field and quickly burn out. As a dedicated social worker, she believes the well-being of practitioners is a matter of social justice and human rights. Thus, she is on a mission to promote self-care and wellness!
Peace, Love, and Self-Care,

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Self-Care, A-to-Z: Sealed with a KISS - Keeping It Simple Self-Care

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by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals September, 2017 marks the Self-Care A-to-Z blog's one-year anniversary. In celebration, let's KISS, i.e., Keep it Simple Self-Care! Especially in the current cultural climate, our profession can be overwhelming.

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Try at least one activity that I have not tried before.

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Going out and making new friends.

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Writing in a journal.

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Do a puzzle.

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Go swimming at the rec-center.

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Listening to music.

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You can't do everything

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Go for a drive to think or jam out

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Let yourself have a good cry

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Create a bucket list so that you have fun things to look forward to.

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Physical Affection

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Trina-being kind to self through acceptance and grace. 

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Trina-being kind to self through acceptance and grace. 

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Trina-saying no when asked to add do additional projects. 

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Trina-saying no when asked to add do additional projects. 

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Playing a board game, card game or puzzle with a friend

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Change the theme of TV shows I watch. watch more comedy and simple movies and not as much drama and action.

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Reading something that isn't related to school.

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Spend time with a pet

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A wall of affirmations, "firsts", accomplishments, or encouraging quotes.

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Have you ever woken up telling yourself how lonely you are, how you're not talented enough, smart enough, or

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Learn a new skill (i.e. photography or craft

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Stay off of social media

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Joy-Dinner/coffee date with close friends

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Joy-Dinner/coffee date with close friends

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Spend an hour exploring a new topic... curious about space, magnets, chickens, existential philosophy... learn something new :)

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This is a basic raised bed but there are many things you can learn to do with your hands.

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OYR Frugal & Sustainable Organic Gardening

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How to Build a Raised Garden Bed with Wood - Easy (EZ) & Cheap

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I've built a number of raised beds over the years, but so far this design is my favorite. The sides are 2 x 10's and the top is capped off with a 2 x 4 shelf, which not only helps keep the 2 x 10's from bowing out from the weight of the soil but also makes a great place to sit when working in the garden.

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Improv comedy will change the world | Jennifer Hunter | TEDxLSSU

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http://www.laughteryoga.org 40 Foundation Exercises + Laughter Bank Vol 1 + Laughter Bank Vol 2 A collection of selected Laughter Yoga exercises, it is an effective blend of yogic, playful and value based exercises. It will help LY teachers to train laughter leaders and also those interested in learning more about Laughter Yoga sessions.

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1. Start a genuine conversation with someone you care about that covers the following: things that are going well, things you’re having a hard time with, and things you are grateful for.

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1. Send a completely random care package to someone you love. Who doesn’t love a surprise?

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1. If you bring your lunch to work, pack a few extra items to share with someone less fortunate on your way or during your lunch break. Or just stop and offer to have a meal with a homeless person (if it's safe).

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Try acupuncture. Read up on it if you’ve never tried it.

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Try acupuncture. Read up on it if you’ve never tried it.

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I recently had a patient share with me that, when she tells friend how relaxing her pain clinic treatments are, they often respond with exclamations of surprise. As a person with a 15 year relationship to the medicine, I have forgotten my first impressions of "going for acupuncture". This discussion was a good reminder, as it brought to mind my first visit to the naturopath for acupuncture in the early 90's. I distinctly recall being nervous about the potential pain, and skeptical of the outcome. An acupuncture treatment at People's isn't like a trip to the doctor for a yearly physical exam, and in fact, has the potential to be a rich

, indulgent experience, much like taking a hot bath, or eating dessert at a fine restaurant.

At People's Integrative Medicine, your acupuncture visit will feel more like a pampering treatment at a spa than a visit to the minor emergency for bronchitis. There are no fluorescent lights, photos of horrible rashes, or cold metallic chairs. All of our treatment rooms are dim, warm, cozy, and full of original art and blankets. Our community room is a healing haven tucked in the back of the clinic, with heated beds, eye pillows, bolsters, and- most importantly, a staff of experienced professionals to attend to your healing needs.

After acupuncture, many people report a deep, peaceful relaxation. Several of my clients tell me that they get their best quality sleep during their acupuncture sessions. I have also had it said that acupuncture is a sort of disciplined meditation, that one can't get anywhere else. After all, you have tiny needles setting the healing tone, moving qi, and inducing a nurturing release of tense tissues. Your phone won't ring, the dogs won't scratch at the door, there are no crying babies or dirty dishes in the periphery. Just you, your cozy bed, and time to focus on yourself and your healing.

The need for a meditative practice is obvious to us in the industrialized world. A trip to the clinic for acupuncture is an invitation to unwind, surrender, and restore balance. This alone is well worth a weekly trip to the community acupuncture room at People's. If you know you need some time to de-stress, and have a hard time making it to the meditation pillow, allow us to help you tap into your happy place.

You don't need to be sick to receive treatment. And, your treatment will help keep you healthy! And if you are suffering from pain or illness, then the relaxation is simply an added benefit.

Lishanna Tryllium, L.Ac., DMQ, Community Practitioner at People's

Meet our Pain Expert
Schedule Now

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An Often Overlooked Benefit of Acupuncture- Relaxation!

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I recently had a patient share with me that, when she tells friend how relaxing her pain clinic treatments are, they often respond with exclamations of surprise. As a person with a 15 year relationship to the medicine, I have forgotten my first impressions of "going for acupuncture".

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Going to Circustrix in Nampa to be a ninja Warrior

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Going to Circustrix in Nampa to be a ninja Warrior

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circustrix extreme air sports | trampoline park in nampa

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CircusTrix Extreme Air Sports | Trampoline Park in Nampa, Idaho

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CircusTrix Extreme Air Sports | Trampoline Park in Nampa, Idaho

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Having fun with family

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Giving myself permission to relax and be still. I could say prayers, meditate or read something I want to read.

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Brian Collins-Taking a bike ride with my kids

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Brian Collins-Taking a bike ride with my kids

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Riding my bike is good but when I can I would  rather take the kids along. I fixed up this old tandem for my daughter and myself to ride with the youngest in the trailer

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Thomas Childers-Scott

My wife and I like to play Beautiful Katamari together. I'm not sure I could adequately describe what the game is so here is a link to youtube for the trailer.
https://www.youtube.com/watch?v=aZNMqPAKlDA

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Thomas Childers-Scott

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Podcasts may be the new radio, but listening to these downloadable shows requires more effort than just twisting a dial. The rewards, however, are much richer: the latest in politics and culture, interviews with your favorite celebrities, serial dramas, and comedy aplenty. All of this programming is available for free; just install an app on your phone and download the shows you want to hear. So rich is the abundance of great podcasts and apps, diving in can be overwhelming. So we've done the dirty work-here's a guide to help get you started.

First, you'll need to pick a podcast player. Here are four suggestions that will get you in the door and straight to listening.

If you have an iPhone, this app comes built into your phone. It might not have the biggest feature set, but it offers a quick and easy way to jump into the world of podcasts. It lacks the more powerful features found in other players like "voice boost" (which is great for listening in loud environments like a subway train or an airplane) and the ability to skip silence in a podcast. However, you can stream and download shows, skip ahead or rewind in 15 second intervals, and set your favorite shows to download automatically as soon as a new episode is released. Free

If you're on Android, Google's music streaming app, which comes preinstalled on your phone, also supports podcasts. Like Apple's Podcasts app, Google Play takes a simplistic approach to podcasts. It lets you subscribe to podcasts, download episodes, and skip and rewind during playback, but that's about it. However, there's also a version of the app that runs in the web browser, so you can listen from your computer when you're at your desk and save your phone's battery. Free

Spotify's mainly known as a music streaming service, but in 2015, the company added support for podcasts. Again, you'll just get the basics, but that's enough to get you started. If you're a regular Spotify user already, this option gives you a podcast player with a familiar interface. As a bonus, you can flip between podcast episodes and your usual songs and playlists, so you never have to switch apps to listen to something different. There are a couple caveats, though: Spotify hand-picks which podcasts are allowed on its platform, so it may not have everything you're looking for, and without a premium subscription you'll have to listen to ads between episodes. Free

If you want the full podcast experience, Pocket Casts is for you. Unlike the above options, it goes well beyond the basics. You can quickly see new episodes available for download, keep track of your unlistened episodes, set custom skip/rewind intervals to jump past ads or catch something you missed, and turn on voice boosting and silence trimming for an improved listening experience. If you take organization seriously, its episode filters can sort episodes to your heart's content based on a handful of different variables. On top of all that, Pocket Casts rocks a colorful design that makes everything pop. Well worth the $4, and for an additional $9 you can access all your favorite podcasts from any web browser. $4

Overcast is often considered the gold standard of iOS podcast apps, and for good reason. The clean interface is easy to thumb and swipe around in. It also has the advanced features like voice boost and silence trimming. Overcast supports playlists, so you can make lists of your favorite episodes, or a list of podcasts you want to listen to on a long trip. It'll notify you of new episodes for your favorite shows, and if you're low on storage you can set limits for how many episodes the app will download for offline listening. These features are all free, but for $10 per year you'll be able to remove ads, upload your own audio files to Overcast's servers, and change the color of the icon on your home screen, if you're into that. Free, with premium features for $10/year

Now Find Something to Listen to

Every podcast app has a section filled with recommended shows you can browse. Start there. Some apps have better suggestions than others, but at least you'll be able to find a few things you might like. When you find a show you're sure you'll enjoy, subscribe to it-this adds the title to your list of favorites in the app. If you want, you can set up your app to download each new episodes as soon as it's released. Most apps will also let you listen to an episode of any podcast without subscribing, so test out as many shows as you want. No pressure!

You should definitely listen to WIRED's Gadget Lab podcast. We'd also recommend you give these podcasts a try: Serial, Fresh Air from NPR, Longform, S-Town, and Reply All.

Other publications frequently compile lists of their favorite podcasts. Check out listening suggestions from BuzzFeed, Vulture, The Atlantic, and The New York Times.

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Podcasts may be the new radio, but listening to these downloadable shows requires more effort than just twisting a dial. The rewards, however, are much richer: the latest in politics and culture, interviews with your favorite celebrities, serial dramas, and comedy aplenty.

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Thomas Childers-Scott

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Date Night | Happy Fish & Pengilly's | Amanda "Ammo" Morgan

My go-to at Happy Fish is Sashimi Moriawase. I never know how to pronounce it, but I ALWAYS love it! The plating is different each time, chef's choice. The dish includes 15 pieces of sashimi with a salad or soup, and a side bowl of rice! Their fish is always super fresh and it melts in your mouth.

After dinner, I'd want to do one of my favorite things in the whole world: walk around downtown Boise. I love my neighborhood, and I'm proud of our big little city. On a summer evening at dusk, when a warm breeze is blowing, and street performers are playing a tune... it's a magical feeling.

After our walk, we would head over to Pengilly's. It would have to be a Thursday, because that is the night the Frim Fram 4 plays! FF4 is a jazz quartet heavily influenced by some greats like Nat King Cole and Ella Fitzgerald. The perfect Boise date night!

Visit Pengilly's Saloon

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Tired of the same ol' dinner and a movie date? Thought so! Let ThisisBoise.com put back ze fun back into your date night by showing you ze most romantic spots in ze Treasure Valley & best places to impress your lady!

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Thomas Childers-Scott

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Shower Meditation, This really works well, I sit down and picture myself sitting in the rain of warm water. TRY IT !!! Now You Can Learn To Use Your Natural Ability; To Channel Your Life-force Energy, Heal Your Family, Friends (and Yourself)... And Attain The Skills Of A Master Reiki Healer... http://pure-reikihealing.blogspot.com?prod=psDyvUks

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Praying and giving thanks even when everything feels like it is falling apart.

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Shop Therapy!

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Spending time with your loved one <3

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https://greatist.com/happiness/breathing-exercises-relax

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https://www.youtube.com/watch?v=1ZYbU82GVz4

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Mallory - May Seem Crazy But Coloring Works

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Mallory - May Seem Crazy But Coloring Works

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In 2015, according to the New York Post, nearly half the books on Amazon's best-seller list were adult coloring books. I find that fact incredibly heartening. In today's world of hyper-connection and news overload, I love the idea of so many people turning away from their screens, resisting the urge to tweet, update, email, or text, and choosing instead to create a bit of beauty in their world.

It's a smart choice and not just because the world could always use more beauty. The calming effects of coloring have been touted by researchers and yogis alike and may be especially helpful to people in recovery from addiction.

According to Rokelle Lerner, the senior clinical adviser at Eric Clapton's treatment center, Crossroads Centre Antigua, and author of Daily Affirmations for Adult Children of Alcoholics, "The effect of coloring on the brain is amazing for relieving stress, which is key in the healing process of anyone suffering from addiction."

As the illustrator of Inkspirations for Recovery, I'm especially invested in the healing that is possible at the intersection of art and self-evolution, so I put together a list of ways coloring can be a powerful tool in the recovery process. From stress and anxiety reduction to mindfulness and self-compassion, here are eight reasons the simple act of coloring should be a part of your recovery (or self-care) process:

1. Coloring reduces anxiety.

A primary issue for those in recovery is an inability to find peace without the use of alcohol or other substances. A recent University of New England study showed that even a brief period of art-making can significantly reduce a person's state of anxiety. Coloring takes your attention away from anxious thoughts and focuses it on the creative task at hand.

2. By nature, coloring is an act of presence.

It offers an opportunity to pause, to sit quietly with yourself and zone in rather than zone out, and to gently work through your feelings in a nonthreatening environment. Like meditation and yoga, coloring is a quiet, self-affirming activity, one that has the advantage of being less demanding than other mindfulness practices, without being passive.

Attempting to color in the lines (or consciously coloring outside them) focuses the brain in a way that isn't stressful. It not only allows you to let go of everyday worries for a short time but refocuses that energy on a tangible, creative task.

This is important for everyone but especially for people in recovery, who are learning new tools and techniques to deal with hardships and stress. In working with the detailed drawings of adult coloring books and considering color palettes that are aesthetically pleasing, you activate the parts of your mind responsible for organization and problem-solving.

5. Coloring awakens the child in you.

By indulging in an activity we associate with childhood, we are able to explore a more creative and playful side of ourselves. This is especially beneficial for people who grew up in chaotic, possibly alcoholic homes and who may have missed out on the simple creative pleasures of childhood, like coloring.

6. Coloring fosters a creative life.

So many of us long to be more creative. Our lives are demanding. There are people to care for, jobs to do, bills to pay, our health to attend to (especially for those of us in recovery, whether from addiction, illness, or injury). All the while, inside us, there is often a creative itch we can't seem to scratch.

Adult coloring books are easy. You don't have to take a class, buy expensive supplies, or create a separate workspace. A coffee table, a coloring book, and some colored pencils are all it takes to get the creativity ball rolling.

7. Coloring expands your creative mind.

Because it's so easy to get started, it's a perfect way to begin exploring your creativity. Having a regular creative outlet is even more important for people in recovery, who, once free of addictive substances, often experience a tremendous void. A new hobby like coloring can help fill the void in a healthy way and spark interest in other artistic endeavors.

8. Coloring is an act of self-love.

Every time we take time for ourselves, every time we devote energy to enjoying our own unique, frustrating, wonderful, maddening lives, we expand our capacity for joy. In a society where negative self-talk, shame, and harsh self-judgment seem all too commonplace, coloring allows us to take a step back, breathe, and for a little while, lovingly tend to the ongoing business of healing and nurturing ourselves.

Related reads:

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Science-Backed Reasons To Add Coloring To Your Self-Care Practice

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In 2015, according to the New York Post, nearly half the books on Amazon's best-seller list were adult coloring books. In today's world of hyper-connection and news overload, I love the idea of so many people turning away from their screens, resisting the urge to tweet, update, email, or text, and choosing instead to create a bit of beauty in their world.

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Time and again research reveals that gardening has a positive effect on our mental health, so let's explore what it is that seems to make horticulture so healing.

I remember when my mother gave me a little spot in our garden to tend. I must have been about five. I demarcated it with stones and planted forget-me-nots and 'poached eggs' flowers that still make me smile.

Having to care for plants is a good way to learn to look after and respect other living things and when we are small it helps develop an appreciation of the magic of nature.
2. ​Gardening allows us all to be nurturers.
It doesn't matter if we are seven or seventy, male, female or transgender, gardening underlines that we are all nurturers. Horticulture is a great equalizer: plants don't give a fig who is tending them and for those with mental health problems to be able to contribute to such a transformative activity can help boost self-esteem.
3. Gardening keeps us connected to other living things.
Gardening can act as a gentle reminder to us that we are not the centre of the universe. Self-absorption can contribute to depression, and focusing on the great outdoors - even in the pared-down form of a patio - can encourage us to be less insular.

As long ago as 2003, research concluded that for those in mental health units and prison, the social nature of group gardening is beneficial because it centers on collective skills and aspirations rather than individual symptoms and deficits. Yet to dig and delve in a walled or fenced garden also helps to keep vulnerable people within boundaries both literally and metaphorically, allowing them to feel safe at the same time as they expand their horizons.
4. Gardening helps us relax and let go.
For many the peacefulness associated with gardening comes not from its social aspect however, but the opposite. It enables us to escape from other people. 'Flowers are restful to look at. They have no emotions or conflict,' said Freud. Tending to plants allows us to tap into the carefree part of ourselves with no deadlines, mortgage or annoying colleagues to worry about.

Moreover, the rhythmic nature of many tasks associated with horticulture - weeding, trimming, sowing, sweeping - allows thoughts to ebb and flow along with our movements. I often take to watering the plants in my patio when trying to untangle the knots in plots or characterization that can arise when writing a novel, and all too often the solution comes to me far more easily there than if I sit staring and despairing at my screen. The competing thoughts inside my head somehow clear and settle, and ideas that are barely formed take shape.

5. Working in nature releases happy hormones.

To say that gardening encourages us to exercise and spend time outdoors might seem a statement of the obvious, but it's worth reminding ourselves that what's good for the body is also good for the mind. When I'm deeply immersed in writing it can be all too easy to forget this, but when we exercise levels of serotonin and dopamine (hormones that make us feel good) rise and the level of cortisol (a hormone associated with stress), is lowered. It's true that a session in the garden can be tiring, but it can also get rid of excess energy so you sleep better and ultimately feel renewed inside.
6. Being amongst plants and flowers reminds us to live in the present moment.
As I explain in my little book on anxiety, 'when we let go of ruminating on the past or worrying about the future and instead focus on the here and now, anxiety lessens'. So one of the best ways to calm the anxious mind and lift mood is to become more 'present'. Next time you're in a garden, pause for a few moments and allow yourself to be aware of your senses.

Listen. Touch. Smell. See.

Just a short time experiencing the fullness of nature like this can be very restorative.
7. Gardening reminds us of the cycle of life, and thus come to terms with that most universal of anxieties: death.
Rituals can help us work through difficult emotions, including grief, and gardening is a form of ritual involving both the giving of life and acknowledgement of its end; it's symbolic of regeneration. ​It's no coincidence we create gardens of remembrance and mark the scattered ashes and graves of our loved ones with roses, shrubs and trees; by doing so we're acknowledging that from dust we all come and to dust we return.
8. Some aspects of gardening allow us to vent anger and aggression...
Clearly then, horticulture is not all sweetness and light: nature has its dark side too. In a similar vein, some of the therapeutic power of gardening is that it allows us to unleash our anger and aggression as well as providing an opportunity to nurture. Why beat pillows with a baseball bat or yell at the cat when you have a hedge to hack? I confess there are times when I enjoy cutting and chopping and yanking and binding as much, if not more, than sowing and feeding and watering, and the great thing about destructiveness in the garden is that it's also connected to renewal and growth - if you don't cut back the plants, your space will be swamped by them.
9. ...whilst others allow us to feel in control.
In a similar vein, anxious people often feel overwhelmed, and gardening can be a good way of gaining a sense of control. Moreover, whereas trying to control other people is invariably a fruitless exercise, you're more likely to succeed in controlling your beds and borders, which can make gardening a particularly satisfying experience.
10. Last but not least, gardening is easy.
When it comes to growing things, for all its power of healing, the world of plants can feel intimidating to an outsider. If you're new to gardening you may well be anxious you won't have 'green fingers' and here, as with all new ventures: starting small is key.

You don't need garden the size of a meadow to enjoy horticulture; you don't even need a patio the size of mine (above).

Just one hanging basket or few pots along a window ledge can lift the spirits whenever you look at them, and if you're strapped for cash, why not recycle an old container like a colander or ice-cream carton?

I also recommend looking for packets that say 'Ideal for Children' - who cares if you left school years ago? Nasturtium are a good bet, as are sweet peas, or, if you can find a patch of earth which gets sunshine, try sowing sunflowers or poppies directly into the soil.
It's the perfect time of year to get planting and gardening is a lot more affordable than many other forms of therapy, so why not grow yourself better by making an appointment with Mother Nature today?
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If you enjoyed this piece, you might like to look at my earlier post, which asserts that anxiety is like a weed because it is a perfectly natural, yet unwelcome response. As well as writing books, I also help run an online support group for anxiety sufferers where we share tips on how to deal with worry and panic with one another.

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Petal Power: Why Is Gardening So Good For Our Mental Health?

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Time and again research reveals that gardening has a positive effect on our mental health, so let's explore what it is that seems to make horticulture so healing. I remember when my mother gave me a little spot in our garden to tend. I must have been about five.

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Running - takes the stress away and let's you relax and be one with the world!

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Stressed out, overwhelmed, struggling to cope? If you're starting to feel like the world is spinning out of control and you want to get off, now is the time to take a step back, breathe deeply and practice some self-care. Not sure where to start? Follow our 9 steps to self-care and learn how to love yourself.

9. Make time for yourself

It sounds like an obvious one, but it's all too easy to forgo your own needs in favour of work, family and life admin. Make some time for yourself each week to do something that you love.

From running, to knitting to reading a book, just one hour a week of 'me time' will attribute to warm feelings of self-love and in turn make it easier for you to give love to those around you.

8. Get cooking

Aside from the obvious health benefits of eating home cooked food, preparing a nice meal is an important aspect of self-care and will make you feel like you're looking after yourself.

Cooking is also an ideal time to practice mindfulness, as you need to concentrate on the job at hand. So play your favourite tunes, put some time aside to experiment in the kitchen and then sit down to enjoy the fruits of your labour. For recipe ideas, click here.

7. Practice mindfulness

The hot new hipster buzzword, mindfulness is about more than mere meditation and can enrich your life on a day-to-day basis. In short, anxiety and stress stems from worrying about the past or fretting about the future. Mindfulness involves focusing fully on the present moment and enjoying the simple pleasures of the here and now.

Social media and the TV may be full of bad news, but if you take a moment to breathe deeply and look at the world around you, you might just find it's a beautiful place. If you're not sure where to start, download headspace.com

6. Embrace the morning

In the winter months it's tempting to snatch as much sleep as you can, but embracing the early mornings will work wonders for your mood and in turn your sense of self. Set your alarm 30 minutes early to enjoy a relaxing cup of coffee or head out for a bracing run.

Not only will morning exercise boost your mood for the day ahead but it can make you feel accomplished, organised, satisfied, relaxed and much more positive about life. Read more about the benefits of morning running.

5. Get outside

While we always advocate a good run to heal all ails, just being outside can be enough to de-stress the mind. Walking won't provide the same intensity as running, but you will still benefit from the fresh air, sunlight and natural surroundings.

Spending time around trees has been linked to stress reduction, so hit the park, breathe deeply and let Mother Nature work her magic.

4. Digital detox

Social media can be stressful at the best of times. If the current online climate is starting to get to you and you're struggling to cope, switch off all the appliances in your life. Even 60 minutes off-line will calm your nerves, decrease your cortisol levels and make your mood more manageable.

Like most of life's stresses, social media causes us to panic about things we cannot control. Centering yourself and focusing on the here and now as opposed to stresses in the big wide world will work wonders for your anxiety.

3. Phone a friend

If you're suffering from anxiety and feeling overwhelmed, you may be tempted to isolate yourself to get through the tough time alone. But employing the support of friends and family is not only beneficial to your mood; being around loved ones can actually help reduce your stress levels.

Having a laugh with friends or being close to those you care about will also take the edge off and stop you worrying about things you cannot control. Here's why running buddies are the best.

2. Write a gratitude list

Write down all the things you are grateful for today. This can be anything from your tasty lunch, to your partner, to a stranger offering you a seat on the tube. By actively stating what you are grateful for it will shift your mindset from stressed or anxious to focussing on the positives, and in turn add to important feelings of self-love.

1. Go for a soul run

If you're deep in marathon training or focusing on improving your speed, even running can start to feel stressful at times. Switch off your phone, leave your gadgets behind and head for the nearest patch of green. Run at your happy pace, taking time to enjoy the natural world around you, and ignore any time or distance constraints.

Adding the odd soul run into your running routine will not damage your training schedule and will work wonders for your peace of mind and your sense of self-care. Enjoy yourself, you deserve it.

Get fitter, stronger, faster with The Running Bug.

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Stressed out, overwhelmed, struggling to cope? If you're starting to feel like the world is spinning out of control and you want to get off, now is the time to take a step back, breathe deeply and practice some self-care. Not sure where to start?

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Trina Allen-hiking with family

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Trina Allen-the quiet of nature

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Trina Allen-counting blessings...having gratitude

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Gratitude Jar Printables Gratitude Jar Tags Sayings Gratitude Jar Gratitude Mason Jars Gratitude Jar Craft Gratitude Jar Large Gratitude Clip Art Gratitude Journal Showing Gratitude Activities Expressing Gratitude Gratitude Board Ideas Share Your Gratitude Gratitude Jar 2017 2013 Gratitude Jar Creative Gratitude Gratitude Crafts Blessing Jar Jar of Hearts Mason

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Trina Allen-humor...the key to the soul:) 

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Trina Allen-humor...the key to the soul:) 

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James Corden , The Beauty and the Beast ( edited )

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Uploaded by Juan Ignacio Monzón on 2017-03-23.

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Trina Allen-Using the wheel to identify the balance or imbalance of one's self care.

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Self-Care Printable Worksheets Self-Care Worksheet Inventory My Self Care Plan Self-Care Group Activities 12 Steps to Self Care Self-Care Quotes Self Care Medical Equipment Printable Self-Care Wheel Self-Care Wheel.pdf Self-Care Wheel Blank Self-Care Wheel Worksheet Self-Care Wheel PDF Printable Wellness Wheel Questionnaire Wellness Wheel Assessment Benefit of Wellness Wheel Public Health Intervention Wheel Wheel of Life Assessment Spiritual Wheel Wellness Wheel Self Cae Taking Care of Yourself Checklist

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https://www.youtube.com/watch?v=5YFHQ8RENdc

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Try doing a basic weight lifting routine 3 days a week.

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Want to get strong like these LEGO lifters but don't how to start?
In this Beginner's Guide to Strength Training (part of our Strength 101 series), you'll have both the confidence to start getting strong with resistance training AND a plan to follow.
These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I'm excited to cover everything you need.
Let us help you start strength training! Learn more:
We'll be digging into the following:
By the way, we've combined this article along with the rest of our strength articles into a " Strength Training 101: Everything You Need to Know " guide.

Grab it free when you join the Rebellion by putting your email in the box below.

How Do I Start Strength Training?
Welcome to the first day of the rest of your life.
You'll look back years from now and thank "Past You" for starting strength training today.

After all, strength training or resistance training doesn't need to be scary or overcomplicated!
Strength training really comes down to two things:
#1) Movement of any weight against "resistance"(including your body weight) - Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don't hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.
Coach Jim explains the ins and outs of progressive overload in this video:
That's all there is to it: do some resistance training and attempt to make it more and more challenging, and you'll grow stronger.

This means if you drop down and do ONE knee push-up right now, technically you've done a strength training workout.

It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.

In other words...
Now, there are many different "strength training" and "resistance training" paths.
Like a "skill tree" in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation .

These paths depend on your goals and what equipment you have available to you.

What Are Some Examples of Strength Training?
Let's chat about a few different types of strength training.
Bodyweight training is simply doing an exercise in which your own body is the "weight" you are "lifting."

This is the BEST place for anybody - regardless of weight or age - to start their strength training journey.

Why is this the best place to start? Two big reasons:

A) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:

B) Using your body for resistance training is the most "human" thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

By getting strong with bodyweight movements, you're making yourself antifragile and less injury-prone.
Now, it's SCIENCE TIME!
While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

More efficient communication between your neuromuscular systems will result in something known as "proper motor unit recruitment."

You may be asking yourself: what is a motor unit?

That's okay because I was asking myself this same question.

A motor unit is a single motor neuron and the muscle fibers it innervates.

You can think of two different types of motor units:

We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).

We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).

When you start strength training, you really are helping your muscles communicate better together. This is why we recommend starting with bodyweight exercises, to help start this process.

However, bodyweight training isn't as easy to 'scale' the difficulty as some of the other strength training methods ("put more weight on barbell"), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

You just have to know HOW and WHEN to scale up (we can help there too).

Let us create a bodyweight training program for you!
Dumbbells are a great first step into the world of weight training and strength training:

1. Most gyms will have dumbbells, even if it's a basic gym in your apartment complex.

2. A set of dumbbells doesn't take up a lot of room, which means you can have a pair at home without a large footprint.

3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.

4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.

5. Dumbbells have an added stabilization challenge, and will point out muscle imbalances pretty easily ("oh my right arm is stronger than my left arm.").

6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.

7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!

A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, don't take up a lot of room, and can be used in dozens of ways for a great compact workout.
Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.
Although there are "adjustable kettlebells," you'll most likely be working with a single kettlebell, and then adjusting your movements for "progressive overload" (making the workout slightly more difficult each time).

If you are a member of a gym, they'll probably have multiple kettlebells that you can use to level up.

Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I'll help you, I promise):

1. "Progressive overload" is easy - you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.

2. It's much easier to go heavy safely - especially for lower body movements like the squat and the deadlift.

The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).
If not, you definitely will need to join a gym. WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?
heck out our Not sure which path to pick? You're not alone - this stuff can be overwhelming. C 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!

Let us build a strength training workout for you that fits your busy life! Learn more:

Which Strength Training Program is Right for Me?
So, w hat's the best workout program to start as a beginner? Realistically, it's the one that you will ACTUALLY do.
Barbell training might be optimal in terms of building pure strength quickly, but if you don't see yourself getting to the gym regularly - or you're too self-conscious to enter the free weight section (for now) - no problem!
So let's get you a workout program!
Conversely, bodyweight training might seem convenient and easy to start now, but if you can't motivate yourself to work out at home, you might be better off joining a gym.
This full-body workout will have 4-5 big compound movements.
As we cover in our " How to Find the Perfect Workout Plan (for you) ": MOST beginners will be best served by following a "full-body" or "total body" routine, 2 to 3 times per week, with a day of rest in between each workout.

A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.

An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.
To answer your next question, let me tell you about how many sets and reps you should do as a beginner! As we explain in our "How Many Sets and Reps" guide:
This is WAY more efficient - and effective at building pure strength - than doing 5 different isolated leg exercises.
If you want more, Coach Jim breaks down different set and rep ranges in this video:

Reps in the 1-5 range build super dense muscle and strength.

Reps in the 6-12 range build equal amounts of muscular power, strength, and size.

Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.

Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!
"Staci, which workout plan is best for me?"
The max lifts will come later, my friend. You gotta learn to walk before you can run!
If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for "strength training for weight loss").
It depends on your goals!

If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.

TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:

1. How you eat will account for 80-90% of your success or failure when it comes to Eat correctly for your goals too. weight loss or bulking up.

2. This is that "Increase the difficulty of your workouts. progressive overload" stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.

Depending on your current situation, and how quickly you're looking to cut through the "trial and error" and get expert guidance, I might have an interesting solution for you.

We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You'll work with a coach that will build a workout program for your body type and goals, check your form to make sure you're doing them safety, and even help plan out your nutrition too.

We help busy people transform from newbies to strong badasses! Learn more:

The 5 Best Beginner Strength Training Programs
"Alright Staci, are there any 'out of the box' beginner workout programs I can start following now?" Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:
Yup! Let me share with you some of our suggestions:

#1) BEGINNER BODYWEIGHT WORKOUT:

Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

Complete one set of each exercise and then moving directly to the next exercise:
Want to stick with bodyweight training? When you're ready to level up, check out our advanced bodyweight training circuit.

20 bodyweight squats

10 push-ups

20 walking lunges

10 dumbbell rows (using a gallon milk jug)

15-second plank

30 Jumping Jacks

Repeat for 3 rounds

Otherwise, you can move onto weight training when you feel comfortable!

#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT

If you are just getting started with dumbbells and you're looking for a beginner workout program to follow, this is our Level 3 Gym Workout, "Dumbbell Division":

10 goblet squats

10 push-ups

10 dumbbell rows per side

And here is our video on how to do dumbbell rows:
I knew you'd ask, so here is a Goblet Squat video explanation (from Nerd Fitness Prime):

#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT

Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.
Complete 3 Kettlebell Workout Circuits:
So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.

8 Halos (each side)

10 Goblet Squats

8 Overhead Presses (each side)

15 Kettlebell Swings

8 Bent Over Rows (each side)

6 Front Rack Reverse Lunge (per side)

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A
#3) BARBELL TRAINING: 2-DAY WORKOUT SPLIT
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B
Do 3 rounds of:
WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?
Do 3 rounds of:

#1) "Starting Strength" is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training - it's one of the most important training books you can ever read.

#2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with "do 5×5." Strong Lifts has been around for a long time and is a solid program.
Note: You can modify any of the barbell training programs to be done with dumbbells, if that's what you have at home!
#3) Jim Wendler's 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.

Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.

We do have our own 1-on-1 Online Coaching Program where you'll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.

Want step-by-step guidance and form checks? Learn more:

How Much Weight Should I lift?
We have a FULL resource on how to determine your starting weight for lifting, but I'll give you the gist here. #1) How much weight should I start with?
The simple-to-learn but tough-to-implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
#2) How fast should I add weight to the bar?
And then, try to lift sliiiightly more than last time.
The National Strength and Conditioning Association (NSCA) recommends a similar approach:
Here are two common questions on strength training:

If you are using dumbbells or a kettlebell, always err on the side of "too light" versus "too heavy." You want to learn the movement correctly and build correct form.

If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).

Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!

For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 - 5 pounds and by 5 - 10 pounds for lower body exercises.

For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 - 10 pounds or more and by 10 - 15 pounds or more for lower body exercises.

So go SLOW. Even slower than the NSCA recommends if needed.

Team NF's Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It's a big part of how he transformed (jokingly) from Steve Rogers to Captain America.

And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:
If you're new to all this "strength training" stuff, hopping into a program and going from zero to sixty might be a recipe for failure. I'm going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):
The 9 Best Strength Training Exercises to Learn

Instead, be patient, and take the time to learn these movements first.

1. Push-up: uses every push muscle in your body (chest, shoulders, triceps)

2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)

3. Bodyweight row: works every "pull" muscle and helps prepare you for a pull-up!

4. Pull-up or chin-up: the best "pull" exercise in history! Everybody should have a goal to get their first pull-up.

5. Bodyweight dip: advanced "push" movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.

6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.

7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every "pull," leg, and core muscle in your body.

8. Barbell benchpress: as basic and powerful as they come. Uses every "push" movement in your upper body and can get you strong as heck!

9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.

All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.
Click on any of these exercises to get a FULL explanation of the movement, step-by-step:
When attempting all of these above-listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).

Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.

Let's go over these now.
And now we're into the best weight training exercises:
2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

3 ) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.

Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you 4) The Pull-Up and Chin-Up: can't do a pull-up or chin-up yet?)

This is a very technical lift, so make sure you read our article on how to do it with proper form:

As a bonus, you need to really flex and brace your core, which gets those muscles working too.

NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.

commit to trying ONE of these movements in the next week. Use Your mission, should you choose to accept it: 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you're training correctly for your goals...
Always start out with just your body's weight and make sure your movement is correct!
Let us create a workout program that fits your busy life!

How to Know You're Doing a Strength Training Movement Properly (Form Checks)
How do you know if your movement is correct?

If it's a barbell movement, use a broomstick (or PVC Pipe).

If it's a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.

When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.

If you're struggling with certain elements of a movement, don't get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.

Do regular video form checks! Record yourself and watch the video.

Alternatively, an expert reviewing your specific movement can be invaluable.

If you're looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!

I've had an online coach for 4 years and it's changed my life.
When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help!
Never wonder if you're doing a movement properly! Get form checks from our coaches:

(here's how to You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach find a good personal trainer) for one or two sessions just to go over the basic movements.
So you're looking to lose weight, and tired of hours of cardio (me too).
If you can't do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.

Strength Training for Weight Loss
Rebel Leader Steve explains why in this video: Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:
And you're wondering if strength training for weight loss - by following one of the workouts in this guide is a viable solution.

Or, gasp - will strength training make you too bulky?

SPOILER: it won't.
As we cover in our "Why Can't I Lose Weight?" article, here's why eating a caloric deficit and strength training is SO magical when combined:

Strength training with progressive overload (picking up heavier stuff)
Guess what happens during those 24-48 hours?
As we point out in our " Cardio vs Intervals vs Weight Training " article, strength training is the MOST efficient method for weight loss.

Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with "calorie restriction."

When you strength train - by picking up something heavy - your muscles are "broken down" during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

This means two amazing things:
Your body will divert as many calories consumed as necessary to "Rebuild Muscle!"
This is the trifecta of physical transformation victory:
It also diverts additional calories to "Burn as Fuel" to handle this increased "muscle rebuilding" activity.

Your metabolism is revved up for this time period, burning more calories than normal.

Rebuilding muscle is a calorie-taxing activity!

Coach Matt explains how to gain muscle WHILE losing fat in this video:
Not only that, but when you eat a caloric deficit, your body doesn't have enough calories to fuel all the day's activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.

You get stronger and keep the muscle you have.

You burn through the fat you're trying to get rid of.

You're decreasing your body fat percent and keeping your muscle = look good naked.

Pick up something heavy, and eat a vegetable.
In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.

Pick one of the strength workouts in this article. Calculate your daily caloric needs. So how do you put this into practice? Learn about healthy eating. And start.

In other words...

These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:
Okay! Unless you are collecting underpants, you should now have a workout program you want to try out! "Staci, this is a lot, can you just TELL me what to do?"
Let our coaches create a custom strength training and weight loss plan for you!
STEP #1: PICK YOUR WORKOUT PATH:
"Just Tell Me What Strength Training Program to Follow!"

Here are the steps again for you:

A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:

B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

Read our " How to train in a gym" guide and go from Level 1 to Level 6 over the next month. Gym closed? Here's how to build a home gym.
Here are 42 bodyweight exercises you can do too.
STEP #2: TRY A NEW EXERCISE : In addition to following a workout program, I'm gonna push outside of your comfort zone - that's where real growth happens.

Learn ONE new movement this week.

Pick one of the exercises below and try it out!

STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following directions, consider hiring a coach.

I've been working with an online coach since 2014 and it has changed my life - and I do this stuff for a living!
No matter what you do today:
STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we'd love to have you in our community of misfits, mutants, and rebels!

Sign up in the box below and I'll send you our free Strength 101 guide:
What questions do you have about getting started? So, what's the biggest thing holding you back from starting strength training? -Staci PS - Check out the rest of the articles in our Strength Training 101 series: photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love,
Don't be afraid of doing anything wrong - truth be told, the majority of the people in the gym don't have any idea what they are doing, and are just as nervous as you are!

Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!

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5 Strength Training Workouts (for Beginners) | Nerd Fitness

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Want to get strong like these LEGO lifters but don't how to start? In this Beginner's Guide to Strength Training (part of our Strength 101 series), you'll have both the confidence to start getting strong with resistance training AND a plan to follow.

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It's too easy to get walked over, practice being assertive!

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You can attend a drum circle in the local area, or get your family and friends together with things that make sounds and make a beat together and watch how it changes and grows.

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A guided prayer to listen to when stressed or anxious.

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Author: Thich Nhat Hanh
If we can live mindfully in everyday life - walk mindfully, full of love and caring - then we create a miracle and transform the world into a wonderful place. Through mindfulness, we avoid harming ourselves and others, and we can work wonders.

What does "mindfulness" mean?

Mindfulness is our ability to be aware of what is going on both inside us and around us. It is the continuous awareness of our bodies, emotions, and thoughts.

In the Sutra on the Four Establishments of Mindfulness, the Buddha offers four layers of mindfulness practice: mindfulness of the body, of the emotions, of the mind, and of the objects of mind. Practicing mindfulness at each layer can be the foundation of well-being and happiness.

When we don't practice mindfulness, we suffer in our body, our mind, and in our relationships. In practicing mindfulness, we become a peaceful refuge for ourselves and others. When the seed of mindfulness in us is watered, it can grow into enlightenment, understanding, compassion, and transformation. The more we practice mindfulness, the stronger this seed will grow.

Clarity flows from mindfulness. When we are mindful, we can practice Right Thinking and Right Speech. With the energy of mindfulness, we can always return to our true home, the present moment.

The Chinese character for mindfulness reveals its meaning. The upper part of the character means "now" and the lower part stands for "mind" or "heart." The Vietnamese word for mindfulness, chan niem, means to be truly in the present moment. Mindfulness helps us to come back to the here and now, to be aware of what is going on in the present moment, and to be in touch with the wonders of life.

How to breathe more mindfully

No one can be successful in the art of meditation without having passed through the gate of breathing. The practice of mindfulness encompasses all spheres and activities, including ordinary actions and our every breath.

We often assume breathing is just a natural skill; everyone knows how to inhale and exhale. But breathing is a miracle. Being aware of our breath not only helps us manage the difficulties in everyday life, it also helps develop our wisdom and compassion. We can sit and breathe, but it is just as important to practice mindful breathing while we are moving.
Life is a path, but life is not about getting to a certain place.

The object of your mindfulness can be anything. You can look at the sky and breathe in and say, "Breathing in, I'm aware of the blue sky." So you are mindful of the blue sky. The blue sky becomes the object of your mindfulness. Or, "Breathing out, I smile to the blue sky." Smiling is another kind of practice. First of all, you recognize the blue sky as existing. And if you continue the practice, you will see that the blue sky is wonderful. It may be that you've lived thirty or forty years but you have never seen and touched the blue sky that deeply.

How to practice walking meditation

Walking meditation is a way to practice moving without a goal or intention. Mindful walking simply means walking while being aware of each step and of our breath. It can be practiced anywhere, whether you are alone in nature or with others in a crowded city. You can even practice mindful breathing and walking meditation in between business appointments or in the parking lot of the supermarket.

Walking on this planet is a joy. Mindful walking allows us to be aware of the pleasure of walking. We can keep our steps slow, relaxed, and calm. There is no rush, no place to get to, no hurry. Mindful walking can release our sorrows and our worries and help bring peace into our body and mind.

We can practice walking meditation alone, with another person, or with a group. Placing our footsteps one after the other slowly and in silence, we can create joy with each step. If we take steps without anxiety, in peace and joy, then we will cause a flower to bloom on the earth with every step.

What are the Seven Miracles of Mindfulness?

If we bring mindfulness into every aspect of our life, we cannot help but experience life's miracles.

The First Miracle is to be present and able to touch deeply the miracles of life, like the blue sky, a flower, the smile of a child.

The Second Miracle is to make the other-the sky, a flower, a child-present also. Then we have the opportunity to see each other deeply.

The Third Miracle is to nourish the object of your attention with full awareness and appropriate attention.

The Fourth Miracle is to relieve the suffering of others.

The Fifth Miracle is looking deeply into the nature of self and others.

The Sixth Miracle is understanding. If we are mindful of the present moment, we can see deeply and things become clear. With understanding, the desire to relieve suffering and give love will awaken within us.

The Seventh Miracle is transformation. By practicing Right Mindfulness, we touch the healing and refreshing aspects of life and begin to transform the suffering
in ourselves and in the world.

Our true home is the present moment. If we really live in the moment, our worries and hardships will disappear and we will discover life with all its miracles.

Real life can only be found and touched in the here and now. This is because the present moment is the only moment we can actually experience and influence. The past is over and the future has not yet arrived. Since the present moment is the only real moment for us, we can always return here to get in touch with the wonders of life.

As long as we are consumed with our everyday problems-distress about the present, regrets about the past, or constant worries about the future-we cannot be free people; we are not able to live in the here and now.

Also in Discover

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How to Be More Mindful Just By Breathing and Walking

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Author: Thich Nhat Hanh If we can live mindfully in everyday life - walk mindfully, full of love and caring - then we create a miracle and transform the world into a wonderful place. Through mindfulness, we avoid harming ourselves and others, and we can work wonders.