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I completed this Guided Meditation this morning because I really liked the way I felt after the one we tried Week 1!

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Easy Guided Meditation for Beginners - 15 min Meditation for Clarity & Relaxation

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I found a fitness class on YouTube I decided to complete at lunchtime.

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30-Minute No-Equipment Bodyweight Bootcamp Workout | Class FitSugar

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For my mental challenge this morning I used lumosity.com

It's free to set up an account and you get 3 brain games each day to complete, focused on memory, math and mental flexibility.  It's super fun and you can rack up points.  They also have a paid version for more access.

I've used this off and on for many years. I actually had forgotten about it until today ;-)

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Enjoy brain training created by scientists and game designers

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After doing some manual labor this morning at ST storage, I rounded out my day with some cardio. Went on a quick 2 mile run.  Reached 10K steps for the day.

Also, if you are looking for a wearable alternative, RunKeeper is an awesome app. I started using it for my 200 Mile challenge, I set the goal and due date and it tracked my progress. There is a free version (which I used and it was great), but you can upgrade to a paid account.

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Today I did the hydration challenge (currently at 88 oz of water for the day) as well as added a protein shake to my daily intake. With my dietary restrictions, it's hard for me to get the protein needed.    This is my favorite protein powder, chocolate is the best tasting for me but I also don't mind the cookies 'n
cream

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Isopure Low Carb, Vitamin C and Zinc for Immune Support, 25g Protein, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Flavor: Dutch Chocolate, 3 Pounds (Packaging May Vary)

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Buy Isopure Low Carb, Vitamin C and Zinc for Immune Support, 25g Protein, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Flavor: Dutch Chocolate, 3 Pounds (Packaging May Vary) on Amazon.com ✓ FREE SHIPPING on qualified orders

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This was sent to me a few weeks ago so I decided to watch and incorporate it today.

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STOP NEGATIVE SELF TALK - Listen To This Everyday

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I completed this as well. Meditation is difficult for me so I'm trying to work at it more and more everyday.

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Daily Calm | 10 Minute Mindfulness Meditation | Be Present

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Today's lift to be completed at 5:30pm.

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I've been working with a body building coach who has been overseeing my nutrition. I have been trying to hit my protein goal everyday (~140g) to put on more muscle mass. Currently at 74 grams after lunch. Here's how it's going:

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I found this protein smoothie online. I substituted almond milk in the recipe. I drank this post-workout.

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Chocolate Banana Peanut Butter Protein Shake

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This chocolate protein shake is creamy, filling, and quickly made in a blender with banana, protein powder, peanut butter, cocoa powder, and honey.

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I wanted to share with the team a studio I took Pilates class at and enjoyed.

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My first mental challenge was completing a 1,000 piece jigsaw puzzle. I love the stress relief benefits of focusing on this and it's challenging.

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Jigsaw puzzles are a fantastic tool for engaging short-term memory, since your brain has to sort through a series of colors and shapes in order to assemble a visual picture. 

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Jigsaw puzzles are a fantastic tool for engaging short-term memory, since your brain has to sort through a series of colors and shapes in order to assemble a visual picture. 

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As an organic storage device, the brain compares pretty favorably to digital drives. It's believed to be able to retain up to 2.5 petabytes of information-that's akin to nearly three million hours of television. Being able to retrieve all of that knowledge, however, is a different matter. To help the process along, we've compiled a list of games that can help sharpen both your long- and short-term memory.

1. Do a Crossword-Just Not Too Often

Crossword puzzles remain the go-to cognitive exercise, with studies showing a strong correlation between the habit and delayed onset of dementia. But the problem with crosswords as a memory and overall brain booster is that you can get too good at them: If you're able to put your pen down in record time, you're probably not giving yourself enough of a challenge. Try alternating crosswords with other word-search games to keep your brain engaged.

2. Make a Game of Shopping

Try memorizing small shopping trip lists using "peg words." Let's say you need milk, eggs, and orange juice. Your peg words might rhyme with numbers, so one is the "sun" and two is a "shoe." If eggs are the second item on your list, imagine your shoe stepping in them with the sun behind you. Not only will you remember the item, you'll remember where it is on the list. If you split your purchases up with a friend or family member, you can see who remembered the most items and in what order.

3. Jigsaw Puzzles

Jigsaw puzzles are a fantastic tool for engaging short-term memory, since your brain has to sort through a series of colors and shapes in order to assemble a visual picture. The more pieces, the harder your brain has to work, and the greater the reward: "Clicking" a piece in place has been shown to produce dopamine, which can help concentration. But if landscapes and exotic animals have left you bored, try a smaller puzzle and flip the pieces over so you're looking at only the blank side. With the color removed, you'll have to rely only on shapes.

4. Find Video Games That Force You to Multitask

While shooting aliens can be fun, it's not necessarily going to boost your cognitive function. Games that require you to react to a stimulus-like a road sign or new environment-while playing can improve working memory, or the ability to recall information while you're in the middle of solving a problem. A recent study also showed that such activity modulated known neural markers that allow you to better cope with "interference," or distractions, while retrieving information.

5. The Suitcase Game

If you're in a group, you might be able to enlist some players for a roundtable memory game. The first person declares he or she is packing a suitcase with one item; the next person repeats the declaration and adds an item. A player is "out" when he or she misses a previously inserted item.

6. Concentration

You've probably played a variation of the concentration game since childhood: Lay any number of cards face down, flip up two at a time, and try to match sets. But one way to make the exercise more engaging is to opt for the "spaghetti" variation-instead of neat rows of cards, try a messier arrangement. It will make the location of cards more difficult to remember.

7. The Tray Game

Ask a friend to grab a serving tray and a bunch of random items. Allow yourself a brief peek at the tray, then have it covered with a cloth. Try to remember all of the items. You can also look at a picture online, then minimize the browser and try to remember the contents.

8. Sudoku

This number game has been a staple of newspapers for years, and for good reason. By having to keep a series of numbers in your head while mentally "rehearsing" their placement in the nine-space grids, you're relying heavily on working memory. But bear in mind, Sudoku is believed to be most effective early on, before your brain has gotten used to organizing the numbers. If it gets easier, it's time to try something new.

9. Chess

Chess is one of the most intellectually challenging games around, though newer players often rely on short-term memory in order to analyze the board and plot their next move on the spot. More experienced players have committed strategies to their long-term memory, shifting the exercise to retaining information for the long haul.

10. Brain Yoga

Take your left hand, make a fist, and extend your thumb; do the same with your right, only extend your pinky. Now switch them so it's left pinky and right thumb. Not so easy? The coordination involved will strengthen neural connections, which will help both memory and other gray matter functions.

11. Try a Rebus Puzzle

A rebus puzzle usually consists of letters, numbers, pictures, and symbols that contain clues to the answer. The puzzle phrase "BAD BAD," for example, is an encrypted way of saying "too bad." You'll need some knowledge of clichés and expressions to solve these puzzles, and you won't be able to rely on implied or contextual clues like you would with a conventional sentence or word game.

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11 Unforgettable Games to Improve Your Memory

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As an organic storage device, the brain compares pretty favorably to digital drives. It's believed to be able to retain up to 2.5 petabytes of information-that's akin to nearly three million hours of television. Being able to retrieve all of that knowledge, however, is a different matter.

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Don't ever buy anything but Springbok puzzles. They are the best and you will save yourself from a very frustrating experience.

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I like to start the day with the daily devotion on the You Version Bible app. There's a scripture, short video and written devotion. It helps me not want to choke people all day. :-)

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We wholeheartedly believe a daily rhythm of seeking intimacy with God has the power to transform lives. That's why YouVersion creates biblically centered, culturally relevant experiences that encourage and challenge people to seek God throughout each day.

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YouVersion: Creating experiences to encourage & challenge people to seek God daily.

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We wholeheartedly believe a daily rhythm of seeking intimacy with God has the power to transform lives. That's why YouVersion creates biblically centered, culturally relevant experiences that encourage and challenge people to seek God throughout each day.

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Thanks Alli! I tried this and loved it!

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I did 40 minutes of cardio and then 20 minutes of stretching. I still want to hit 10,000 steps too. But my fitbit decided to act up! Also this is the face you make when you realize Nick had 11,000 steps before 8am.

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Nothing helps me prepare for the day better than meditation time... not only is it amazingly relaxing after a workout, but it helps me be more intentional in the day ahead. This morning, I started with this one:

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Did my 10K steps today in addition to a good stretching.

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I chose to re-tackle my toughest challenge - HYDRATION. Drinking 4 of these mammoth tumblers full of smoothie  water. Done! Now I'm getting extra steps to the bathroom to help me meet the Physical Challenge.

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I started my morning with a guided mediation. After a crazy morning of getting the kids out the door to school, it was a nice mental reset to start the rest of my day.

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15 Minute Guided Meditation To Find Peace In Uncertain Times

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Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One review concluded that meditation lives up to its reputation for stress reduction ().

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress ( 2).

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia ( 3, , ).

Summary
Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions.

Meditation can reduce stress levels, which translates to less anxiety.

A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety ().

Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year ().

What's more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels ().

Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group ().

Summary
Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills.

Some forms of meditation can lead to improved self-image and a more positive outlook on life.

For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression ().

Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group ().

Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals ().

Summary
Some forms of meditation can improve depression and reduce negative thoughts. It may also decrease levels of inflammatory cytokines, which could contribute to depression.

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (, , ).

One review of 27 studies showed that practicing tai chi may be associated with improved self-efficacy, which is a term used to describe a person's belief in their own capacity or ability to overcome challenges ().

In another study, 153 adults who used a mindfulness meditation app for 2 weeks experienced reduced feelings of loneliness and increased social contact compared with those in a control group ().

Additionally, experience in meditation may cultivate more creative problem-solving skills ().

Summary
Self-inquiry and related styles of meditation can help you "know yourself." This can be a starting point for making other positive changes.

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group ().

A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience ().

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention ().

Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks ().

Summary
Several types of meditation may build your ability to redirect and maintain attention.

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests ().

Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers ().

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can likewise help control stress and improve coping in those caring for family members with dementia (, ).

Summary
The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.

A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples' compassion toward themselves and others ().

One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced ( 31).

Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks ().

These benefits also appear to accumulate over time with the practice of loving-kindness meditation ().

Summary
Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others.

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors ().

Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their (, ).

One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months ().

Summary
Meditation develops mental awareness and can help you manage triggers for unwanted impulses. This can help you recover from addiction, manage unhealthy eating, and redirect other unwanted habits.

Nearly half of the population will struggle with insomnia at some point.

One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmedicated control condition ( 39).

Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you're more likely to fall asleep.

Summary
A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

Some research suggests that incorporating meditation into your routine could be beneficial for controlling pain.

A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain ().

Meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Summary
Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used to supplement medical care or physical therapy.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke.

One review concluded that several types of meditation produced similar improvements in blood pressure ().

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the "fight-or-flight" response that increases alertness in stressful situations ().

Summary
Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

People practice many different forms of meditation, most of which don't require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

Focused-attention meditation. This style concentrates attention on a single object, thought, sound, or visualization. It emphasizes ridding your mind of distractions. Meditation may focus on breathing, a mantra, or calming sound.

Open-monitoring meditation. This style encourages broadened awareness of all aspects of your environment, train of thought, and sense of self. It may include becoming aware of suppressed thoughts, feelings, or impulses.

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by the University of California Los Angeles. It's an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Summary
If you're interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There's a great variety of styles too, each with different strengths and benefits.

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

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Meditation is the habitual process of training your mind to focus and redirect your thoughts. The popularity of meditation is increasing as more people discover its many health benefits. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

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After sitting at my desk all day, I took some time out for a virtual stretch class!

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15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

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There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more.

Read on to learn more about the benefits of stretching, plus how to start a stretching routine.

1. Increases your flexibility

Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

One found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains.

3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).

5. Improves your posture

Muscle imbalances are common and can lead to poor posture. One found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief

When you're experiencing stress, there's a good chance your muscles are tense. That's because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

9. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

There are several types of stretching techniques, including:

The most common forms of stretches are static and dynamic:

Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.

Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

If you're new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you're performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

aim for 5 to 10 minutes of dynamic stretching prior to your activity

do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren't exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back.

Hold each stretch for 30 seconds and avoid bouncing.

You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Try this 5-minute daily stretching routing to get you started.

Stretching may not always be safe:

If you have an acute or existing injury, only perform stretches recommended by your doctor.

If you have a chronic or nagging injury, consider talking with a sports medicine specialist or physical therapist to design a stretching protocol that fits your needs.

If you have any physical limitations that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.

Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:

Don't bounce. Years ago, ballistic stretching was thought to be the best way to increase flexibility. Now, experts suggest you avoid bouncing unless these types of stretches have been recommended to you by a doctor or physical therapist.

Don't stretch beyond the point of comfort. While it's normal to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, back off the stretch until you don't feel any discomfort.

Don't overdo it. Like other forms of exercise, stretching puts stress on your body. If you're stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.

Don't go into your stretches cold. Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after you work out, but if you're not exercising before performing your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

Whether you're new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind.

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9 Benefits of Stretching: How to Start, Safety Tips, and More

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Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help improve posture, mobility, and flexibility, and reduce pain and stress. Learn more about the benefits plus how to safely add stretching to your daily routine.

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Did you have any idea that stretching can help you shed some pounds? No? Well, that's because people often only want to know what goes on in your body when you stretch, for how long to stretch their muscles, or where to attend boot camp classes in Mission Beach.

For example, did you know that doing stretches regularly can help you keep fit too? No? Well, that needs to be corrected. But, let's first see how stretching burns calories.

How stretching can help me lose weight?

First of all, allow us, for a second, to sound like we're from the San Diego Institute for Public Health and say - stretching is excellent for losing weight. It's also often overlooked as a method for weight loss and quite unjustly so.

While some people, well, a vast majority of them only perceive stretching as a way to prepare for proper exercising, in reality, stretching is a lot more than that. It will help you burn calories at a faster rate than you usually would and it will allow your entire body to lose weight better.

Why does stretching help with weight loss?

There are several reasons why stretching is an excellent way to shed some pounds, but we're going to list only the top 4 ones:

1. Calories - As we've briefly mentioned, you're going to burn calories with every second you hold a stretch.

2. Metabolism - The poses we're going to give away greatly help with bringing your entire digestive system into a state of balance.

3. Stress - There's a calming quality to stretches and a calm body is a body that reacts better to every kind of physical activity.

4. Muscles - Finally, stretching builds muscles as well, because different stretches target different muscle groups, which, when combined correctly, does wonders!

What stretches should I do to lose weight?

We're going to list all the 10 most important types of stretches you should do on a regular basis if you're looking to lose a bit, or a lot, of weight:

1. The cobra stretch - Lie down on your stomach, and lift your upper body towards the sky, helping yourself with your arms.

2. Seated twists - Sit down, back straight, bend one leg at the knee and place it over the other one, which you should keep on the floor and straight. Then, turn your upper body in the opposite direction.

3. The warrior - Perform a slight forward lunge while keeping your arms straight above you, and your hands clasped together and your back straight.

4. The bridge - Lie on your back and raise your pelvis as much upward as you can. Hold for half a second to a second.

5. Side lunges - Stand up with your back straight and spread your legs sufficiently apart, then transfer all your weight to your one knee while bending it.

6. Inner thigh stretches - Sit on the floor, keep your back straight, and bring together the soles of your feet while dropping your knees slowly to the sides.

7. Knee squeezes - Lie on your back, fold your legs at the knees, and bring them towards your upper body while squeezing them with your arms.

8. Triceps stretches - Stand up, back straight, and bend your arm at the elbow and place it behind your head, reaching toward your lower back as much as possible.

9. The bow - Lie on your stomach, take your ankles with your hands and bend them forward. Hold for half a minute.

10. The downward dog - Start this stretch on your hands and knees, and then straighten your arms and your legs into a V shape while pressing down.

How long should I hold a stretch?

As you can see, sometimes we provide an average time a person should hold a stretch. However, the amount of time you should spend holding each stretch is wildly individual.

The rule of thumb is that you should try holding a stretch until you start feeling "the burn", that is, until you feel your muscles reacting to it, and then a couple of seconds longer. The important thing is not to overdo it, as even stretching too hard can cause injuries.

"Where can I learn to stretch in Mission Beach?"

If you'd like to learn how to stretch the calories away, but you're unsure how to begin, don't despair, there's still hope - just come to Fit Athletic! Here, you can stretch, lift, do yoga, or join incredible boot camp classes in the Mission Beach community!

Whatever you want to do, you can, and stretching is our specialty. Our stretching sessions are available in our Fit gyms, so consider joining for increased flexibility. The sessions last from 15 to 30 minutes, so you'll have plenty of time for other types of exercises, too. We can teach you how to do it properly, and we're happy to do so. Who says that only the Giant Dipper is a blast? Fit classes are too, so stop by and see why!

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Can Stretches Help Lose Weight? | ?Boot Camp Classes Mission Beach

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Did you have any idea that stretching can help you shed some pounds? No? Well, that's because people often only want to know what goes on in your body when you stretch, for how long to stretch their muscles, or where to attend boot camp classes in Mission Beach.

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I will be doing the Hydration Challenge today!  My goal is to drink 100 oz of water throughout the day. I will be updating each time I drink a 20 oz tumbler until I reach my goal!

9:29 am - Tumbler 1
10:52 am - Tumbler 2
12:58pm - Tumbler 3
60 OZ - Over half way there!!!
1:44 - Tumbler 4
3:08 - Tumbler 5
100 OZ - COMPLETE!!!

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For my mental challenge this morning, I completed several brain teasers. These challenges help me to fire up my brain and get me ready for the day ahead.

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For my physical challenge, I got in 10,000 steps!

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For my mental challenge, I did a 15 minute meditation using my Insight Timer app. I've developed a daily routine of meditation over the last year and a half and began it by doing many, many 30 day guided meditation challenges. They were extremely helpful in teaching me about meditation and getting me into the habit of making it a daily practice. Recently, I have started to explore unguided meditations-- that is, using the app to have a continual sound for 15 minutes with a bell to indicate when it begins and when it ends (this can be found in the 'timer' section of the app.) I strongly encourage everyone to check out the app as it's a great way to develop and strengthen a practice I think is extremely valuable. Namaste :)

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Insight Timer - #1 Free Meditation App for Sleep, Relax & More

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Sunset beach run for my physical challenge today!

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Staying hydrated with my abominal snowman compadre (my yeti)!!

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I just did this 10 minute meditation because my day was heading downhill. Holy cow! It really helped. I did it right at my desk with my earbuds and I'm ready for my next call! 10 minutes is perfect. I just added this to my favorites bar because this may be my new lunchtime ritual:)

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10-Minute Meditation For Anxiety | Goodful

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I have a pilates class tonight at 6:30! I can honestly say I never feel dread going to class. I genuinely look forward to class every time!

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Classes For Everybody

Foundation

Ideal for beginners who want a safe and effective class experience to build a solid Pilates foundation. Focus on form and alignment to help you master Pilates fundamentals, so you can get the most out of your workout as you advance. This class is ideal for all fitness levels, is easily modified for those with physical limitations, and focuses on overall body awareness.

Progression

Continue to build your practice with more complex movements and use of equipment. Start exploring more precise and dynamic exercises. Class tempo is moderate and focuses on a steady class flow. Intermediate exercises and coordinated movements are introduced, along with progressions and balance and stability challenges to give you a more demanding workout.

*Club Pilates Level 1 FOUNDATIONS experience required.

Evolution

An inspiring and uplifting class that will fully challenge the body and mind. This moderate to fast paced class incorporates quick transitions and will introduce you to more advanced exercises and use of the apparatus. Focused on strength, in addition to balance and stability, this class creates dynamic challenges to elevate your practice.

*Club Pilates Level 1.5 PROGRESSION experience required.

Mastery

Our most advanced class level challenges precision and coordination and is perfect for those who have mastered form and alignment. These advanced Pilates movements are best achieved with a deep mind-body connection created from your experience in the proceeding foundational class levels.

*Requires at least 3 months experience in Club Pilates Level 2 EVOLUTION, or prior instructor approval. Not recommended for those with physical limitations.

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Ideal for beginners who want a safe and effective class experience to build a solid Pilates foundation. Focus on form and alignment to help you master Pilates fundamentals, so you can get the most out of your workout as you advance.

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I love smoothies!  I buy fruit at Costco and freeze whatever we don't eat in the first few days.
Fun Fact! Adding frozen riced cauliflower adds fiber & other nutrients and makes it extra creamy.

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I've heard a bunch of people talk about Lumosity today so I signed up as well and went through my baseline tests.  Looking forward to using this more!

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6 bottles of water!

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I saw Alli's post about Lumosity and decided to give that a try! Just signed up and did my 3 baseline exercises which included a memory  game, math challenge, and "ebb & flow" game to test your ability to switch reasoning and processing quickly.

Also, I've been learning Spanish on Duolingo for a few months now (92 day streak, woohoo!) Today I did two lessons about travel and people. Mi espanol es todavia un trabajo en progreso!

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Got my 10k steps in early this morning with an 8.5 mile run!

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Post-Run Strawberry/Banana Smoothie:
1 banana
Lots of strawberries
The last of my almond milk
2 handfuls of ice
1 packet of whey protein (prize from day 8 drawing!)

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After seeing that this 10-minute Meditation received a rave review from Kim, I gave it a try when I got home tonight ... because today had its moments. I have to say that I'll be using this link in the future as it helped to calm me.

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For my physical challenge today, I completed an Extend Signature Barre workout with Openfit. Openfit is an app where you can complete virtual or live workouts from strength training, walking, running, yoga, kickboxing, ballet barre, etc. If you're looking to mix up your COVID safe workouts, check it out!

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Ashley Committed To Improving Her Lifestyle

"I loved how it made me feel feminine! I was a little down! I needed something to look forward to or a new group to be apart of! I feel so much more flexible! I am showing signs of actually having a booty now!"

- Ashley F.

†Results depend on starting point and effort.

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Openfit is your all-in-one digital resource for fitness, nutrition, wellness, and fun!

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Openfit makes is simple to stay fit at home - with 350+ live personal trainer-led classes every week, plus hundreds of on-demand workouts, and easy-to-follow meal plans and nutrition tracking. We'll give you everything you need to reach any fitness goal.

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This morning I made a smoothie for me & one to share with Zac that included the following ingredients:
1/2 cup frozen bananas
1/2 cup frozen strawberries
1/2 cup mixed berries:  blueberries, black berries, raspberries
2 tablespoons of chia seeds
1/3 cup of uncooked rolled oats
1/2 cup Greek yogurt
2.5 cups of oat milk

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I really enjoyed the fitmas challenge this year as it helped to put a few things into perspective for me.
#1 - Living a fit and happy life doesn't have to be "all or nothing".  It can start with small changes that fold into my every day life.
#2 - I need to drink more water.  I thought I was, but apparently, I'm not.
#3 - No matter how crazy things get, I have to make "me" time to focus on working out, eating better, meditating, etc.  I need to make this commitment to myself.

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My family.  Raising 2 boys and still keeping my sanity ... BOOM!  Mom Goals!  This takes lots of mental strength.  (just saying)

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Word Search For Mental Health & Relaxation!

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Word Search For Mental Health & Relaxation!

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I've always loved a good word search game.  I find that it relaxes me while having some challenging fun at the same time.  And I get to learn new words along the way too!  Give it a try and let me know what you think! Do you find it relaxing too?

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It's been a hectic day in the office, and it's left you mentally drained and exhausted. As much as you're pushing yourself to do your best, too much stress is never good for the body and mental health. Even when you're finally home and ready for bed, it may take a lot of winding down before you're calm enough to drift off to sleep.

Here's a method of winding down that encompasses several benefits on mental health: solving puzzles.

We know what you're thinking. "Wouldn't that get me worked up again?" Not exactly. Puzzles such as word searches, crosswords and Sudoku are highly recommended by doctors to keep your stress levels at bay, thereby improving your mental health. One key reason is that it allows you to focus on only one thing. While multi-tasking puts the frontal lobe of your brain under stress, single-tasking through good and engaging puzzles eliminates that stress. Additionally, if you find puzzles fun, here's the science behind it:

Why do we love crossword puzzles and why are people addicted to sudoku? That's what a huge bit of the cortex is primed to do - to spot [patterns] - and once we spot them we can assimilate them into our pyramid of knowledge and build more layers of strategy, and knowing how to do that makes us incredibly successful at controlling the world. - Daniel Bor, Neuroscientist

That's right. Feeling in control when you're "worrying for two" is indeed a remarkable feat, so why not give it a go! We've actually prepared a word search for you to have some fun with. Below are 17 keywords related to mental wellness. Can you find them? Leave your answers in the comment section below!
Puzzle created by Neeuro
Additionally, if you didn't have enough with the last word search, have a go at this one to sharpen your mind and mental health. Find six hidden words in the picture below:

Not too hard wasn't it? We sure hope you enjoyed these mind stimulating word puzzles! Let's continue working towards a healthy and active mind!

Using the latest technology, combined with our knowledge of how important cognitive development is, we also foresee future use cases in augmented/virtual reality and phobia management. Neeuro works globally with partners such as training providers, technology system integrator and schools to benefit children. Using modern solutions for cognitive training, cognitive skills such as attention and memory are emphasized and honed. NeeuroFIT aims to improve every child's academic success via better learning outcomes.
Click on the banner below to learn more about Neeuro and what we can offer you as a partner!

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Mental Health Puzzles Beneficial for Memory and Relaxation - Neeuro

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It's been a hectic day in the office, and it's left you mentally drained and exhausted. As much as you're pushing yourself to do your best, too much stress is never good for the body and mental health.

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Check out this article if you doodle too! Turns out, we're smart. :)

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Do you ever look down to see that you've doodled all over the margins of your meeting agenda, then quickly hide it so that no one else notices?

Does it make you cringe in embarrassment when others at the table are taking logical, linear, non-doodled notes and you look down to see your page covered with flowers, random angles, or that cartoon guy who is looking over a fence?

When you doodle, are you struck by the illogical fear that someone is going to call you out and send you to the principal's office?

What i I told you that there is science that proves doodles aren't silly, nor are they a sign of lower intelligence? In fact, doodles are evidence that you are smarter, more analytical, and better focused than your non-doodling colleagues.

When researchers looked inside the brains of people who were doodling, coloring and free drawing, using functional near-infrared spectroscopy (fNIRS), they found that all three activated the prefrontal cortex.

Why does the prefrontal cortex matter?

It's the part of the brain involved in managing your ability to problem-solve, reason, use logic, and remember things. It's also the part of the brain you use to direct your attention - which is serious business when it comes to staying focused in conference rooms, classrooms, or even on that boring teleconference where Joe is going over the very same thing he presented last week.

All of those hearts, flowers, and stick people were busy firing up neurons and increasing blood flow.

According to research by Jackie Andrade, PhD, of the University of Plymouth, UK, when participants monitored a monotonous mock telephone message for the names of people coming to a party, the doodling group performed better on the monitoring task and recalled 29% more information on a surprise memory test than those who didn't doodle.

What does this mean for all of us scribblers?

It's evidence that doodling isn't a sign of a distracted brain. Instead, it is the useful tool of a brain that is trying to stay focused.

Doodling keeps your brain connected enough to the task at hand that it doesn't skip off to other, more fanciful, lines of thought when the current task is boring.

A study co-authored by Pam Mueller, PhD of Princeton, and Daniel Oppenheimer, PhD of the University of California, Los Angeles, found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand.

While the researchers found that taking more notes can be beneficial, the laptop note takers tended to transcribe lectures verbatim rather than processing the information. Longhand notes resulted in better cognition as students reframed ideas in their own words and had the capacity to diagram.

Taking notes longhand is more than just recording information. There is valuable thinking that happens as you do it - and that processing helps with memory and understanding.

People with analytical jobs doodle.

A research study by Jeremy A. Yocum, "Who Doodles and Why?" uncovered something unexpected to the researcher. In a study with over 1,000 participants, it turned out that doodlers weren't confined to jobs in design or the arts.

In Yocum's study, a full 86% of the computer and information employees said they doodle, which smashed the stereotype that doodling is for designers and artists alone.

Speaking of serious jobs, did you know that even president's doodle? An article in The Atlantic reports on doodles from Presidents from Thomas Jefferson to George HW Bush. (Andrew Jackson's alligator was particularly entertaining.)

The point is that if both information and heads of state can doodle - some on letterhead with an official looking national seal - your marked-up agenda margins are in good company.

Teams are better problem solvers when there are graphic representations of problems.

In a 2011 study of engineers in the semiconductor industry, it was found that graphic representations made a difference in problem solving. It helped teams form shared mental models of both problems and envisioned solutions producing better results.

Of course, this isn't unique to engineering. The rise of the use of graphic facilitation in meetings across many industries is proof that corporations are discovering the value of visual processing in solving problems and developing consensus on ideas.

(Which means that maybe you should be taking your doodles from your notebook to the whiteboard.)

The evidence shows that drawing is thinking.

In her breakthrough book, The Doodle Revolution, Sunni Brown writes, "There's a legitimate reason why doodles show up in the notebooks of our most celebrated thinkers, scientists, writers, and innovators. And, surprise, it has nothing to do with doing nothing. There's too much evidence that suggests that what's really happening is that a doodler is engaging in deep and necessary information processing. A doodler is connecting neurological pathways with previously disconnected pathways. A doodler is concentrating intently, sifting through information, conscious and otherwise, and - much more often than we realize - generating massive insights."

This generation of massive insights is part of what makes doodling so valuable. It moves the thought processes from our language center to the visual centers in our brain. Which often leads to seeing something we didn't notice before.

While doodlers may not often think about the brain function behind their wiggles, lines, and dots on a page, science is increasingly providing evidence that doodling is a thinking process rather than a drawing process.

There is something inside of us that wants to reflect on paper - and that something doesn't always communicate with words. Sometimes it communicates with shapes and scribbles that we are only halfway conscious of.

The reason most of us feel embarrassed is because we associate doodles with a lack of smarts or technical know-how - which is a myth that seriously needs to die. After all, why would we ever want to stop this amazing process, if it makes us smarter, creates better analysis, assists in problem solving, and improves our focus?

So, the next time you look down at your paper and see it covered with scribbles that have nothing to do with the topic at hand?

You're going to smile and know what those doodles really mean.

They are science-backed evidence that you are WAY smarter than that person sitting next to you.

So, go ahead, give yourself permission to doodle.

You now know that your brain will thank you!

// Want to learn to use your doodles for journaling? Get your free Visual Journaling Quick Start Guide .

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To Doodle or Not to Doodle? Science says doodler's brains are smarter and sharper.

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Do you ever look down to see that you've doodled all over the margins of your meeting agenda, then quickly hide it so that no one else notices? Does it make you cringe in embarrassment when others at the table are taking logical, linear, non-doodled notes and you look down to see your page covered with flowers, random angles, or that cartoon guy who is looking over a fence?

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Research conducted by Vanderbilt University Medical Center revealed that laughing for 10 to 15 minutes burns between 10 and 40 calories.  We laughed a lot when Zac insisted that we take a family photo on the fuzzy, white carpet.  Yes - we kept a digital copy of this photo because it makes us smile. No - no one else has seen this photo until now. No sharing outside this group ... or you'll have to wrestle Zac.

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Today's smoothie consisted of:
1/2 cup frozen strawberries
1/2 cup frozen pineapple
1 cup coconut milk
2 scoops of Plexus Lean protein powder
1 scoop of Plexus Joyome Collagen
1 Plexus Slim Hunger Control stick

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MOST PROUD? 12 Days of Christmas for my parents

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MOST PROUD? 12 Days of Christmas for my parents

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I'm most proud of the fun we are having this Christmas with my parents. Since we can't see them, we are doing daily videos and sending them deliveries that correspond to the videos. It has been fun and memorable.

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You can see my crazy husband join me in all these videos on my blog. We are on day 5!

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It's Day 1!! Today marks the beginning of our 12 DAYS OF CHRISTMAS PROJECT! Because we can't do Christmas the way we normally do this year (Thanks 2020), we decided to have a little fun with my parents. After all, we didn't want mom and dad to be lonely. So we are bringing Christmas to them! (OK we had a lot of fun doing this and may have needed something to entertain us.)

Day 1 kicks it off... "orange" you glad it's Christmas!

My amazing hubby and I had a blast doing this for my parents. 🙂 He humors me!

P.S. My hubby is such a star (ok trooper)! He's a hoot.

P.S.S. They got an instacart delivery today with items that correspond to the videos, just in case you are wondering what we mean when we say "in your delivery."
#12daysofChristmasFun #2020Christmas
Now That's Funny. Bless Your Heart. www.capewearingmom.com View all posts by Cape Wearing Mom

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Our version of the 12 Days of Christmas - Day 1

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It's Day 1!! Today marks the beginning of our 12 DAYS OF CHRISTMAS PROJECT! Because we can't do Christmas the way we normally do this year (Thanks 2020), we decided to have a little fun with my parents. After all, we didn't want mom and dad to be lonely.

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Had one serving in morning and one in evening.

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Discover how to be a better consumer of primary care

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Our experienced San Francisco Bay Area doctors apply a modern approach and a caring touch to provide you with the highest quality health care. Find out how.

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My favorite supplement brand. You can build your own protein powder. They have everything from your typical whey protein to cricket protein (!!!).

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Tell us about you

Physical Activity

Rare Occasionnal Weekly Daily

Daily Liquid Intake

How many glasses do you consume?

(( liquid.title )) (( '(' + inClOrOz(liquid.serving) + liquidUnit + ')' ))

Results

Find out more

Hints and Tips

Your Hydration Status

"You already seem to be taking in enough liquid every day."

"Careful - it looks like you need to drink more than you thought!"

Your Daily Calorie Intake from Liquids

Your daily calorie intake from liquids is within World Health Organisation guidelines.

Your liquid calory intake is (( (sugarIntake - sugarMax) * 4 )) Kcals above the recommanded level.

Water in your body

Your actual total intake:

(( actualWaterIntake )) L

The water you typically lose everyday:

The water you typically get from food everyday:

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Physical Activity Rare Occasionnal Weekly Daily How many glasses do you consume? (( liquid.title )) (( '(' + inClOrOz(liquid.serving) + liquidUnit + ')' )) Your Hydration Status "You already seem to be taking in enough liquid every day." "Careful - it looks like you need to drink more than you thought!"

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I'm very proud that I have completed all the days of Fitmas and my ornament is still on the big tree!!  Can't believe I am still in the running for the grand prize!!

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Barely got over the finish line!

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Most proud of finishing all that water :)

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Most proud of finishing all that water :)

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For my nutritional challenge, I made a balance dinner packed with protein and veggies. (Roasted chicken, vegetables and potatoes)!

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For my nutritional challenge, I made a balance dinner packed with protein and veggies. (Roasted chicken, vegetables and potatoes)!

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60 grams protein