POSITIVE QUOTE OF THE DAY -----------------------------
When someone does something good, applaud! You will make two people happy. -- Samuel Goldwyn
Let Gratitude In
Focus on the parts of your life that are working. Change to make your life work better, not because it's all wrong.
If you want to be happier,
make other people smile.
Compliment the checkout clerk at the grocery store, help a sick friend, send someone a thoughtful card, crack a joke when others least expect it.
Do whatever it takes to
bring a little joy into someone else's life.
Making others feel good has a boomerang effect. When you see someone smile, knowing that you made it happen, you'll feel a warm glow inside. Not only does smiling bring others joy, but it has also been found to lower blood pressure, release endorphins, boost the immune system, relieve stress and help a person look younger and more confident. All of this because of you! Plus, focusing on the well-being of others teaches you to be kinder to yourself. And you become happier as a result.
Did you know? Research has shown that even a fake smile—from you or from the smiled-upon—can brighten someone's mood.
Feel the joy and restfulness in foreseeing the certain accomplishment of your desire.
Any mental picture which you have in your mind is the substance of things hoped for and the evidence of things not seen.
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.
Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
Lower your blood pressure
Reduce your risk of or manage type 2 diabetes
Manage your weight
Improve your mood
Stay strong and fit
Preparation helps avoid injury
Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.
Wear walking shoes and comfortable, protective clothing Before you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.
Warm up Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.
Stretch After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.
Cool down after each walking session To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.
Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
Use proper technique. Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.
Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.
To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.
Set goals, track progress, stay motivated for success
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week.
To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated.
Set realistic goals If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.
And you don't need to do it all at once. Build walking into your schedule today. Just do it. For example, walk for 10 minutes on your lunch break.
Track progress Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.
Stay motivated Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:
Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.
You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
"He lifted me out of the pit of despair, out of the mud and mire. He set my feet on the solid ground and steadied me as I walked along" (Psalm 40:2, NLT)
"For we walk by faith, not by sight" (II Corinthians 5:7, NKJV)
"See how the farmer waits expectantly for the precious harvest from the land." (James 5:7, AMP)
"The Lord had said '… I will bless you … and you will be a blessing to others.'" (Genesis 12:1-2, NLT)
"I will give you rain in due season, and the land shall yield her increase and the trees of the field yield their fruit" (Leviticus 26:4, AMP)
"For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline" (II Timothy 1:7, NLT)
"For a great and effective door has opened to me, and there are many adversaries" (I Corinthians 16:9, NKJ)
"I know all the things you do, and I have opened a door for you that no one can close" (Revelation 3:8, NLT)
"I will give you the keys of the kingdom of heaven; whatever you bind on earth will be bound in Heaven, and whatever you loose on earth will be loosed in Heaven" (Matthew 16:19, NIV)
"The thief comes only in order to steal and kill and destroy. I came that they may have and enjoy life, and have it in abundance (to the full, till it overflows)" (John 10:10, AMP)
"And at the same time pray for us also, that God may open a door to us…" (Colossians 4:3, AMP)
"The Lord had said '… I will bless you … and you will be a blessing to others.'" (Genesis 12:1-2, NLT)
Love, Peace, Opportunities... Expect God's favors with faith. ALWAYS picutre "success" no matter how badly things seem to be going at the moment. Remember to pray for people you do not like or who have mistreated you. Resentment is blockade number one of spiritual power.
"If God be for us, who can be against us?" (Romans 8:31)
"I can do all things through Christ which strengtheneth me." (Philippians 4:13)
"If thou canst believe, all things are possible to him that believeth." (Mark 9:23)
"According to your faith be it unto you." (Matthew 9:29)
"If ye have faith... nothing shall be impossible unto you." (Matthew 17:20)
"O give thanks to the Lord, for He is good; for His mercy and loving-kindness endure forever" (I Chronicles 16:34 AMP)
Daniel G. Amen, MD is a physician, child and adult psychiatrist, brain imaging specialist, bestselling author, Distinguished Fellow of the American Psychiatric Association and the CEO and medical director of Amen Clinics, Inc. (ACI) in Newport Beach and Fairfield, California, Tacoma, Washington and Reston, Virginia .
ACI is the world leader in applying brain imaging science to clinical practice. ACI has the world’s largest database of functional brain scans related to psychiatric medicine, now totaling more than 50,000 scans, and the clinics have seen patients from 75 countries.
Dr. Amen is an Assistant Clinical Professor of Psychiatry and Human Behavior at the University of California, Irvine School of Medicine, where he teaches medical students and psychiatric residents about using brain imaging in clinical practice.
Dr. Amen is the author of 35 professional articles, 4 book chapters and 23 books, including the New York Times bestsellers, Change Your Brain, Change Your Life and Magnificent Mind At Any Age. He is also the author of Healing ADD, Healing The Hardware Of The Soul, Making A Good Brain Great,The Brain in Love, and the co-author of Healing Anxiety And Depression and Preventing Alzheimer’s. In February 2010, Harmony Books will publish Dr. Amen’s new book, Change Your Brain, Change Your Body. He has also written and produced three recent blockbuster fundraising shows for public television, raising more than 16 million dollars. Dr. Amen, together with The United Paramount Network and Leeza Gibbons, produced a show called The Truth About Drinking, on alcohol education for teenagers, which won an Emmy Award for the Best Educational Television Show.
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